When you say protein, most people automatically think of meat, eggs or dairy. But what if you've opted for a plant-based diet? Does that mean you'll suffer from a protein deficiency? 

Absolutely not! 

Plant sources of protein can be just as effective as animal ones if you know how to combine them properly. The key to success is understanding the amino acid profile and how different plant foods work together to create a full spectrum of essential amino acids.

What are amino acids and why do they matter?

Amino acids are the building blocks of protein that our bodies need to grow, regenerate and maintain health. There are 20 different amino acids, 9 of which are essential - meaning our bodies can't make them on their own and we have to get them from food. 

Animal proteins are "complete", meaning they contain all 9 essential amino acids in sufficient quantities. Plant proteins are often "incomplete", meaning that they lack some amino acids or are present in lesser amounts.

But this is where the magic of combining comes in. Different plant foods have different amino acid profiles, and when you combine them, you can create a complete protein. It's like putting together a puzzle - each piece contributes to the overall picture.

How to combine plant proteins for maximum benefit?

One of the best ways to ensure a complete amino acid profile is to combine different plant food groups. Here are some proven combinations:

1. Legumes + Cereals

The classic example is rice and beans. Beans are rich in lysine but have less methionine, while rice, on the other hand, is rich in methionine but poor in lysine. 

Together they make a perfect pair. Other examples are lentils with quinoa, hummus with whole wheat bread, or peas with pasta.

2. Legumes + nuts and seeds

Combinations like chickpeas with tahini (in hummus, for example) or lentils with pumpkin seeds are a great way to get complete protein. 

Nuts and seeds complement the amino acid profile of legumes while adding healthy fats.

3. Cereals + nuts and seeds

Oatmeal with almond butter or whole grain bread with peanut butter are tasty and nutritious combinations that provide plenty of protein and energy.

4. Quinoa and soy - the exceptions among plant foods

Quinoa and soy products, such as tofu or tempeh, are exceptional in that they contain a complete amino acid profile on their own. 

This means you can eat them on their own and still get all the essential amino acids.

Backstory: How Marta discovered the power of combining

Marta, a young woman who decided to switch to a vegan diet, was initially concerned about whether she would have enough energy for her demanding workouts. 

She was used to chicken and eggs as her main sources of protein. After switching to a plant-based diet, she felt tired and began to question whether veganism was right for her.

One day she came across an article about combining plant-based proteins. She decided to give it a try. She started making dishes like lentil dhal with rice, porridge with chia seeds and almond butter, or salads with quinoa and roasted chickpeas. 

After a few weeks, she noticed that she had more energy, her muscles recovered faster and even her skin improved. 

Marta realized that the key to success is not just the quantity of protein, but also the quality and the right combination of proteins.

Metaphor: Plant proteins as an orchestra

Imagine plant proteins as an orchestra. Each instrument (or food) plays a role, but only when they come together do they create harmony. 

Beans can be the violin, rice the piano and nuts the drums.

 Separately they may sound good, but together they form a symphony that is not only beautiful but also nutritious.

The benefits of combining proteins correctly

There are many benefits to combining plant proteins correctly. In addition to ensuring a complete amino acid profile, you also get a wide range of other nutrients such as fiber, vitamins, minerals and antioxidants. 

A plant-based diet has also been linked to a lower risk of heart disease, type 2 diabetes, and certain cancers.

Conclusion

Combining plant-based proteins is not just a science, it's an art. It's about discovering new flavors, experimenting with different combinations, and creating meals that are not only healthy but also delicious. 

If you learn how to combine plant foods correctly, you will not only support your health, but also enjoy the joy of cooking and exploring new possibilities. And who knows? Maybe you'll become an inspiration to others who decide to follow the same path.