If you have ever eaten a vegan or vegetarian diet, chances are you have been asked multiple times where you get your protein from. You probably have a go-to answer for this question. Protein and meat are two different things. Protein is a nutrient found in food, while meat is a type of food that contains protein. There are two types of protein sources: those from plants and those from animals. Each type has its own unique nutrients, qualities, benefits and drawbacks.
This guide will provide an overview of plant-based proteins, including the best sources, the advantages and disadvantages, and how to use plant-based proteins in recipes.
What Is Protein?
Protein consists of different chains of smaller amino acids, similar to beads on a necklace. There are 20 amino acids in our bodies. We break down proteins into their amino acids during digestion and use them for many essential functions throughout the body.
We need to consume amino acids that our bodies cannot produce. There are nine essential amino acids that we need to get from food; the rest our bodies can create.
The case for plant-based
There has been a recent increase in popularity of plant-based lifestyles due to documentaries such as What the Health, The Game Changers, and Cowspiracy. These documentaries have raised awareness and curiosity about plant-based living among the general public. The report also projects that the plant-based foods market in the U.S. will reach $35 billion by 2025. U.S. sales of plant-based foods are increasing and projected to reach $35 billion by 2025, according to a report by the Plant-Based Food Association and Good Food Institute.
“Plant-based diets are proven to have lasting health benefits, and to create a more sustainable future for all.”
A plant-based diet is more than just a fad. The topic of plant-based diets has been researched for some time. In the 1980s, researchers began the China Project, a ten-year study of the relationship between nutrition and chronic health conditions such as heart disease, diabetes, and cancer. The China Study, which is considered one of the most comprehensive nutritional studies ever done, found that plant-rich diets lead to longer, healthier lives. This confirms the beliefs that many vegans and vegetarians already hold dear.
The American Cancer Society and the World Health Organization have found that there is a link between eating processed meats and cancers. Nutrition and food research experts have said that people should eat more plants and less meat. The case for plant-based diets has never been stronger, due in part to growing concerns about the meat industry’s carbon footprint and the way news spreads on social media.
But what is a plant-based diet, anyway? The term “X” has different meanings for different people. You will get different explanations depending on who you ask. Let’s dive in.
What is a plant-based diet?
A plant-based diet can be interpreted in different ways by different people. There is no one definition of veganism, as it means different things to different people. For some, it means eating a plant-based diet with no animal products, while others may eat plant-centric foods with some limited dairy or meat intake. A plant-based diet is typically made up of fruits, vegetables, whole grains, legumes, nuts and seeds, herbs, and spices. The idea is that if you fill up on these foods, you’ll be less likely to eat meat, poultry, or dairy.
Plant-based vs. whole food plant-based
A whole food plant-based diet is one that focuses on eating foods that are minimally processed and as close to their natural form as possible. Can you find the food in the produce section of the grocery store? Whole food. Sold in a box or bag? Likely not a whole food.
Take potatoes for example. If you buy them as-is, they’re a whole food. However, if you go two aisles over for a bag of potato chips, it’s a different story. The food you are eating has been changed from its original form and may contain preservatives, flavor enhancers, and other chemicals. It used to be a whole food, but it’s not anymore. This also applies to grapes versus grape jelly, or apples versus applesauce made with additives. Fruits and vegetables that come in cans or are flash-frozen have undergone limited processing and can still be considered whole foods.
Whole food plant-based diets consist of ingredients that are natural and unprocessed.
Why the emphasis on whole foods? A 2014 Yale analysis found that a diet consisting mostly of unprocessed plant foods is “clearly associated with promoting health and preventing disease.” This is because whole plant foods contain phytochemicals, a nutrient found only in plants that is high in antioxidants and known for its disease-fighting properties. When foods are refined and processed, they lose their original nutrients and get preservatives, artificial ingredients, and unhealthy saturated fats instead.
Plant-based nutrients
Macronutrients are nutrients that the body needs in large quantities to stay fueled and healthy. Healthy diets should include proteins, carbohydrates, and fat. It’s important to have a diet that consists of all three nutrients in the right ratio. Consuming too much or too little of a nutrient can have negative consequences on your health, including unexpected weight loss, decreased energy, or constant hunger.
Below you’ll find a breakdown of each macronutrient and how much to get of each:
Protein
Proteins are the building blocks of the body. They enable the body to increase in size, construct and mend tissues, and help the body control digestion. Protein foods are broken down into amino acids during the digestive process. It is important to obtain essential amino acids through diet, as they cannot be produced by the body. Many people are concerned about getting enough protein.
, lentils, seitan, peanut butter, and peas The recommended amount of protein is 20-30% of your total daily calorie intake. Plant-based sources of protein include tofu, tempeh, soybeans, edamame, nuts, legumes, lentils, seitan, peanut butter, and peas.
Carbohydrates
Carbohydrates are the body’s primary energy source. Carbohydrates are converted into glucose, which is then used for energy by the muscles and nervous system during movement and exercise. The more active you are, the more carbs you will need to eat to stay fueled.
Recommended amount : 45-65% of total daily calories
Carb sources that come from plants include quinoa, oats, buckwheat, bananas, sweet potatoes, beetroots, oranges, blueberries, apples, kidney beans, and chickpeas.
Fat
Fat gets a bad reputation because it has the most calories, and some types like trans fats and saturated fats (usually found in red meat, poultry, and full-fat dairy) should be avoided or eaten in small amounts. Unsaturated fats are beneficial to a healthy diet by providing energy, protecting organs, and aiding in nutrient absorption.
Health Benefits of Protein and Plant-Based Protein
Protein is necessary for many bodily functions and for maintaining good health. Generally speaking, protein is crucial for:
- healing and repair
- muscle growth
- the production of enzymes and hormones
- immune health
- energy , blood sugar balance and satiety
Aside from their amino acids, plant-based proteins are rich in antioxidants, fibre, vitamins, and minerals.
Following research indicates that consuming plant-based protein foods is linked with a lower risk of developing diabetes, cancer, cardiovascular disease, and all-cause mortality. Plant-based protein is typically more environmentally friendly than animal protein because it has a smaller carbon footprint.
COMPLETE VS. INCOMPLETE PROTEINS AND PROTEIN COMBINING
There are many plant-based protein sources that only contain some of the essential amino acids that we need in our diets, while animal foods contain all of the essential amino acids. There are a few items which are complete plant-based proteins, such as quinoa, hemp seeds, and soy products.
For many decades, nutrition experts recommended that vegans and vegetarians practice protein combining to ensure that they consumed complete proteins with every meal. You should eat two different types of protein with every meal, such as rice and beans.
This theory has been debunked. Amino acids are not quickly absorbed into our system like other nutrients like water-soluble vitamins. If vegans and vegetarians want to get enough protein, they should eat a variety of plant-based foods on a regular basis.
DOWNSIDES OF PLANT-BASED PROTEINS
Plant-based proteins can present some challenges for people who only eat them. These challenges can be short-term or long-term. A plant-based diet has some drawbacks that you should be aware of.
Digestion
The way we digest, absorb, assimilate, and use the nutrients in our food is just as important as the food itself when following a dietary philosophy. There are some proteins found in plants that can prevent the absorption of nutrients. Examples of these anti-nutrients are phytic acid and lectins. We can make nutrients more available by doing things like soaking, cooking, fermenting, and sprouting. This will help reduce the effects of many anti-nutrients.
Plant-based proteins are usually high in fibre and complex carbohydrates, which are good for you, but can be tough to digest if your gut isn’t working properly.
Increased Volume of Plant-Based Protein
We may need to consume more of certain plant-based protein foods to get the right amount of protein, which could be difficult for some people.
A piece of salmon the size of a palm has 20 grams of protein. We would need to consume approximately three cups of quinoa to obtain the equivalent of 20 grams. If we tried to eat three cups of quinoa at once, most of us would have a hard time finishing it, whereas it would be much easier to eat a piece of fish that’s the size of our palm. In this way, animal proteins can be more efficient.
If vegans and vegetarians cannot eat enough food to get the necessary amount of protein, they may need to take protein supplements.
Food Allergies
Many plant-based proteins that are popular among people are also common allergens, especially for children.
Missing Certain Nutrients
The essential amino acids that are lower in plant-based proteins are lysine, methionine, and tryptophan. Aside from the protein component, plant-based foods are lacking in Vitamin B12 or heme iron, and are also scarce in Vitamin D3.
ARE PLANT PROTEINS BETTER THAN ANIMAL PROTEINS?
Proteins from both plants and animals contain amino acids, but in different amounts. The differences in nutrients between plant proteins and animals becomes clear when you compare them side by side, as well as when you look at the bigger picture.
If you are not on a diet that requires eating only protein, you will likely be consuming other food groups as well. We eat different foods regularly. It’s challenging to determine if the protein in our diets, specifically those in whole foods, is the main determining factor for our health, when it is intertwined with other food, health and lifestyle habits. Evidence shows that plant-based protein is good for us, but the research is inconclusive and inconsistent that the amino acids found in plant-based proteins are always the superior option because there are so many additional confounding factors, including:
- quality of protein sources
- additional nutrient density in the diet
- consumption of fats and oils and their quality
- consumption of starchy and sugary foods
- how much water we drink
- exercise and activity level
- sleep
- alcohol, tobacco or drug use
We think that eating a small amount of good quality, grass-fed organic meat will give you more nutrients and have a better effect on your health than eating a genetically modified soy ‘chickn’ nugget. A home-cooked stew made with lentils is healthier than a fast-food triple cheeseburger. Quality and context matter.
No matter what your dietary preferences are, you can reap the benefits of plant-based proteins.
Getting started: what to eat & who to follow
Feeling overwhelmed on how, or where to begin? Don’t stress! Here are some easy ways to start a plant-based diet :
- Add more fruits and veggies in gradually : Rather than focusing on cutting foods out, shift your approach to add things in. Sprinkle some spinach or peppers into your morning eggs; spruce up your lunch by adding a side salad; or top your sandwich with some grilled veggies.
- Commit to a Meatless Monday (or Tempeh Tuesday) : There’s no rule that says you have to go cold turkey all at once! Start with just one designated day a week to feel what it’s like to make plants the centerpiece of a meal.
- Use pre-cooked meals : Navigating plant-based recipes and ingredients can feel like a lot at first. Ease into it and slowly introduce yourself to the different possibilities available. We here at Mosaic have over 30 ready-made, plant-powered meals that make it easy and convenient to try out delicious plant-based food.
- Start with breakfast : Meat and other animal products tend to be the stars of lunches and dinners, so if you’re not quite ready to tackle plant-based versions of those yet, start with breakfast! Buckwheat pancakes, tofu scrambles, or oatmeal topped with fruits or veggies are easy, filling alternatives for breakfast. Or, skip the prep work, and try one one of Mosaic’s six plant-based oat bowls for a stress-free, nutritious start to the day.
- Stock up on frozen fruits and vegetables : This way, you’ll always have plant foods on hand — and no excuse for why you can’t incorporate a few more veggies into the evening menu!
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