Soy, legumes, fungi – the growing range of alternative proteins

Protein is one of the most essential nutrients for our bodies. When most people hear the word “protein,” they probably think of animal-derived products. This is because our modern diets heavily depend on animal-derived proteins like fish, red meat, poultry, pork, etc. However, protein is also found in plants. Why, then, did the association of protein with animal meat become so widespread?

Animal proteins tend to be easier to absorb and digest than plant proteins, which may be why they have become associated with building muscle. In general, they are complete proteins that provide all the essential amino acids in amounts that your body needs, which most plant-based protein, except soybeans, cannot do. Most plant-based proteins lack one or more amino acids. That does not mean that plant-based proteins are nutritionally inferior to animal-based proteins. It just means that you need to consume a combination of different ingredients to make up for the missing nutrients. Most people eat this way, anyway.

The term “alternative proteins” has emerged to refer to plant-based proteins like legumes, grains, nuts, fungi (mushrooms), algae and insects, as well as non-meat protein produced via food technology. It is strange to call plant-based proteins “alternatives” considering that they have been common protein sources throughout the long history of Japan, for example. Japanese people were mainly eating vegan-like meals until the Meiji Revolution in the late 19th century that opened society to Western ways. Their diet was composed of rice, miso soup, and some plant-based side dishes. Occasionally they had some seafood, but their daily source of protein was plants.

Soy – protein in everything, everywhere in Japan

Take soybeans, for example. In Japan, soybeans are used in a wide range of dishes on a daily basis: tofu, miso, soy sauce, okara (soy pulp), soy milk, etc. In recent years, soy has become the most often-mentioned alternative protein worldwide. And for good reason; soybeans contain all of the nine essential amino acids that humans require. Products such as soy nuggets and soy yogurt, and hacks like freezing tofu are, ironically, still not common in Japan, as they are aimed at a modern, Westernized lifestyle. But they are simple ways to replace dairy products and meat in our daily cooking.

Beyond legumes × rice = a mix of nutrients all at once

No discussion of alternative proteins would be complete without mentioning Beyond Meat. It is the breakthrough food technology of the century. Since various plant-based nutrients need to be combined to make a complete protein, that is what Beyond Meat does. Its ingredients include peas, mung beans, faba beans and brown rice for protein, fats from coconuts and canola oil, a meat-like texture from potatoes and a plant fiber derivative, flavors and colors from apples and beetroots, and various minerals.

Mycoprotein derived from fungus

Mycoprotein is a type of plant protein that has recently become a category all its own. It is a protein that is derived from a fungus (fusarium venenatum) that was found in the wild and developed specifically for the production of food-grade protein. It is a single-cell protein. Its low environmental impact and high protein and fiber contents make fungal protein a promising alternative protein for the near future.

To harness the hope for the development of this new sustainable protein, the mycoprotein industry has formed an association. The Fungi Protein Association is a new trade body founded by leading companies in the fungal protein industry, including Quorn, Aqua Cultured Foods, Prime Roots, Nature’s Fynd, The Better Meat Co., ENOUGH, Mycotechnology, Mush Foods, MyForest Foods, Bosque Foods, and nonprofit organizations ProVeg and the Good Food Institute. The association’s website shows a broad range of fungal protein options and tasty-looking ways to enjoy them. There are some concerns about side effects from eating mycoprotein, which include diarrhea and allergic reactions such as hives and anaphylaxis. While that requires further study and solid confirmation of safety, fungal food is set to thrive in the new era of alternative proteins.

Insects, lab-grown meat and hope for the future

Other categories of alternative protein include insects and cultured meat. As for insect protein, grasshopper food is one rising industry. Already a wide range of grasshopper-based food, from ramen to cookies is available, but waiting for consumers to become comfortable with the idea of eating them. Creating an industry association, like fungi protein companies have, might boost the insect protein industry as well. As for cultured meat, or lab-grown meat, we will look at it in an upcoming article.

There is a surprisingly large number of alternative protein products available. It is partly due to this variety that I believe it is possible for alternative proteins to replace animal-based proteins someday. What I am more doubtful about is whether it will happen fast enough to significantly reduce greenhouse gases and save the planet.

More about alternative food in Japan