Is quinoa a better source of protein than chickpea pasta or white pasta?
It seems like everyone is talking about protein these days. From a dietary standpoint, protein takes center stage due to its crucial role in building and repairing tissues, producing enzymes and hormones, and supporting immune function. Whether you're an athlete pushing your body to the limit, a woman in middle age, an older adult aiming to maintain muscle mass, or simply someone looking to optimize your health, understanding your protein needs is vital. In today’s post, I’ll compare the protein content in three plant-based sources of protein: quinoa, chickpea pasta, and white pasta.
How much protein do you need each day? Let’s talk about adequate versus optimal amounts of protein.
The RDA for protein, as set by the National Academy of Medicine, is 0.8 grams per kilogram of body weight per day for the average adult, but the research is definitely starting to show that this may not be the optimal amount for performance and healthy aging. This amount is what is considered sufficient to meet the nutritional needs of nearly all healthy individuals. For example, a sedentary woman weighing 60 kilograms (about 132 pounds) would require approximately 48 grams of protein per day, while a sedentary man weighing 70 kilograms (about 154 pounds) would need about 56 grams per day; however, you likely need more!
Protein requirements are unique for women.
Higher protein needs may be unique to women due to the specific physiological demands we face, such as pregnancy and breastfeeding, which require additional protein for fetal and infant development. Additionally, hormonal fluctuations throughout the menstrual cycle, menopause, and aging can impact muscle mass and metabolism, necessitating increased protein intake to maintain muscle strength and overall health.
Adequate protein can support bone health and help prevent conditions like osteoporosis, which women are more prone to developing than men. Lastly, higher protein intake, particularly from plant sources, helps manage weight and body composition, addressing the unique metabolic and hormonal challenges women encounter.
Athletes have higher protein needs.
Athletes (even weekend warriors), due to their increased physical activity and the associated muscle breakdown and repair, typically have higher protein requirements. Depending on the intensity and type of training, athletes might need between 1.2 to 2.2 grams of protein per kilogram of body weight per day. This is where the popular recommendation for 1g/lb of body weight comes from (2.2g/kg=1g/lb). Higher protein intake supports muscle repair, recovery, and growth, helping athletes perform at their best while avoiding injury.
What about the protein needs of older adults?
As we age, our bodies undergo various physiological changes, including a natural decline in muscle mass, known as sarcopenia. To counteract this, older adults might benefit from a higher protein intake. Research suggests that older adults should aim for at least 1.0 to 1.2 grams of protein per kilogram of body weight per day to maintain muscle mass and strength, support immune function, and promote overall health. For example, a 70-kilogram older adult might need between 70 and 84 grams of protein daily. In addition to getting protein from food, pea and whey protein appear to be great sources for older adults (not collagen!).
Are animal sources of protein superior to plant-based sources?
While most people think about chicken or steak as a primary source of protein, it’s a myth that animal sources of protein are superior. Recent studies demonstrate that plant based protein is not only equivalent for muscle and tissue needs, but may also convey extra benefit because of all the other good stuff in fruits, veggies, nuts, and seeds (i.e. antioxidants, fiber, vitamins, and minerals). This may be particularly true for women! For example, pasta is a staple in many diets. Did you know that in plain old white pasta, there is 8g of protein per serving? That’s more than an egg! But, is white pasta really the best option for protein?
Let’s look at three plant-based sources of protein: quinoa, white pasta, and chickpea pasta.
Pop quiz: which one has more protein: quinoa, chickpea pasta, or white pasta? Spoiler alert: if you think quinoa (billed as a high-protein”grain darling) contains more protein than white or chickpea pasta, you’re wrong.
Now let’s compare the protein content in equal servings of quinoa, white pasta, and chickpea pasta (2 ounces dry):
Quinoa: ~ 6 grams
Chickpea pasta: ~ 11 grams
White pasta: ~ 8 grams
What about the fiber content in quinoa, chickpea pasta, and white pasta?
Fiber is another critical component of a healthy diet, aiding in digestion, stabilizing blood sugar levels, and promoting heart health. You want to aim for 25-30 grams of fiber per day.
While white pasta may not differ much from other sources of protein, and often comes out on top, its fiber content is a slightly different story.
Now let’s compare the fiber content in equal servings of white pasta, chickpea pasta, and quinoa (2 ounces dry):
Quinoa: 5 grams
Chickpea pasta: 5 grams
White pasta: 2 grams (Much of the natural fiber in white pasta is lost during the refining process; however, with whole grain pasta you get 8 grams of protein and 7 grams of fiber.)
While it’s great that quinoa and chickpea pasta boast twice the amount fiber than you’ll find in white pasta, remember that you want to aim for 25-30 grams of fiber per day, so the additional 3 grams they contain is negligible, in my opinion. And, if you really want to go big on fiber, whole grain pasta is the best choice!
These sources of protein might surprise you.
One of the exciting aspects of nutrition is discovering that you can find protein in a variety of unexpected places, beyond the typical meat, dairy, and egg sources. Here are some surprising protein sources to consider incorporating into your diet:
Legumes: In addition to chickpeas, beans, lentils, and peas are excellent sources of plant-based protein. They are versatile and can be used in soups, salads, stews, and even desserts.
Whole Grains: In addition to quinoa and and whole wheat that you find in some pastas, farro, and bulgur are whole grains that contain higher amounts of protein compared to refined grains. They also provide additional nutrients and fiber.
Nuts and Seeds: Almonds, chia seeds, hemp seeds, and sunflower seeds pack a protein punch and can be easily added to meals or enjoyed as snacks.
Getting enough protein is key!
Protein is a macronutrient that plays an indispensable role in maintaining and repairing the body's tissues, producing essential molecules, and supporting metabolic processes. It's clear that athletes and older adults have increased protein needs, but everyone can benefit from paying attention to their protein intake.
Protein is a fundamental component of a balanced diet, vital for various bodily functions and overall health. While the general population should aim to meet the RDA, athletes, older adults and women need to be more mindful of their protein consumption to support their increased demands.
When comparing food products like pasta, choosing options with higher protein and fiber content, can help you meet ALL of your nutritional goals more effectively. And remember that protein can be found in a variety of foods beyond the traditional sources, making it easier to incorporate into your diet in creative and delicious ways.
By understanding your protein needs and exploring diverse sources, you can ensure that your diet supports your health, performance, and wellbeing at every stage of life.
Want to learn more about protein, fiber and other nutrition fundamentals? Take my Strong Process Nutrition Basics course!