Plant-based protein is a type of protein that is derived from plants such as legumes, grains, nuts, and seeds.
6 Benefits of Plant-Based Protein & Sources (Is it good for you?)
By Kaivan Dave
Kaivan Dave
Marketing Growth Consultant
Last updated - June 27, 2023 | 6 min read
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Introduction
Plant-based proteins have been around for centuries and are becoming an increasingly popular alternative to animal proteins. And it's not just vegans or vegetarians who are eating plant-based foods! The truth is many people want to eat fewer animal products in their diet due to health concerns or simply because they don't believe in consuming animals for food. Regardless of why someone switches their protein source to plant foods, plant-based diets have many benefits, including improved digestion, increased energy levels, better cardiovascular health, and weight loss. Plant-based proteins also offer environmental benefits such as reduced emissions and land use compared to animal protein sources. In addition, plant-based protein sources are often more affordable than their animal counterparts. This article will explore the various benefits of plant-based protein, the best types of plant-based protein, and how it compares to traditional animal protein sources.
In the video below, we answer questions you may have like:
- What is protein?
- What are Plant-based sources of protein?
- Plant protein vs. Animal Protein
- How much Protein you need per day
Content
CHAPTER 1
What is plant-based protein?
Plant-based proteins typically contain all the nine essential amino acids needed for optimal health and are an excellent source of fiber and other nutrients.
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CHAPTER 2
What are the benefits of plant-based protein?
1
Helps you live longer
Plant-based proteins are rich in antioxidants which prevent damage to cells. A new study from 2016 found that those receiving their energy from legumes and other seeds had significantly lower mortality rates. The protein contained in plant sources and seeds contributes to long health and good immune systems. It also makes you look younger.
2
Decreases the risk of cardiovascular disease
Eating a diet rich in antioxidants can help with cancer prevention and reduce inflammation throughout the body, especially in joints which benefit people who suffer from arthritis or any other form of chronic pain. The Journal of the American Heart Association states that plant protein consumption reduces the risk for cardiovascular diseases. The fiber that cleanses the body and keeps the digestive tract healthy can reduce your risk of diabetes and heart disease.
According to this study, eating plant-based protein cuts the risk of cardiovascular infections including pulmonary arrhythmias and coronary artery diseases. People who consumed only 3 to 8 percent less food with plant proteins had an average mortality rate of 20 to 40 percent. Meatless Mondays have made bigger strides than you thought
Ongoing research suggests high cholesterol is associated with red meat and animal protein levels. Eating high-fiber food will also reduce cholesterol levels to help reduce the risk of heart disease. Our bodies naturally make cholesterol which is needed for various functions in the body. Cholesterol helps form a number of different cells in the body, as do vitamin E and other substances in the body. Cholesterol buildup from animal protein can combine with other substances, accumulating thick hard deposits on the internal walls of arteries. This can increase the risk of heart disease and blood clots. If you're struggling with high cholesterol or a major problem for your body, going plant-based may be a very smart choice.
3
Keeps your gut healthy
Plant-based proteins are rich in antioxidants which prevent damage to cells. A new study from 2016 found that those receiving their energy from legumes and other seeds had significantly lower mortality rates. The protein contained in plant sources and seeds contributes to long health and good immune systems. It also makes you look younger.
Those who eat a plant-based diet have a unique gut profile that provides fewer disease-causing organisms and more protective species, which help keep your inflammation levels low. Bad gut health can have many health consequences — such as fatigue, anxiety & depression, skin conditions, and autoimmune diseases. Getting more vegetables into a diet, Berghoff explains will promote good gut microbiome balance. How good is maintaining a good microbalance if you get the proper diet to boost your overall well-being and reduce pain? Poor digestive health might also worsen your symptoms.
4
Helps increase weight loss
Plant protein may help you reach your goals more effectively than any other protein alternative. This type of protein is usually lower in calories than other options, and consuming lower calories promotes fat reduction.. Thereby lower calories consumed that fat reduction promoted. To lose weight, you must be in a calorie deficit between the calories you are consuming and the calories you are burning off. Generally consuming fewer calories over a span of time contributes more to weight loss then just focusing on burning calories.This deficit is where the excess weight is burned into the highest possible intake. It can be quite difficult to consume just a portion of the normal calories because it is required to fuel your body with good-quality food.
Furthermore, eating plant-based protein has also been linked to weight loss and healthy weight maintenance because it keeps people satiated longer. A meal with 20g of fiber will leave your stomach feeling full for three to five hours, whereas a meal without fiber will leave you hungry again in about an hour to two hours.
5
Improves your athletic performance
Plant-based proteins are rich in essential amino acids important for muscle growth and repair. In addition, many plant-based proteins have high amounts of fiber which helps to keep athletes feeling full and energized during workouts. Plant-based sources such as quinoa, hemp seeds, chia seeds, lentils, and beans provide a great source of long-lasting energy that can help fuel intense physical activity. Furthermore, studies have shown that consuming plant-based proteins before or after exercise can improve strength and endurance capacity, which benefits athletes looking to maximize their performance.That's why plant based protein coffee is becoming popular in today's time as a pre- or post-workout option.
6
Benefits the planet
Eating plant-based protein has benefits for the planet as well! It's estimated that if everyone in America stopped eating beef, it would be the equivalent of taking 50 million cars off the road each year. They are also a more sustainable option for food production since they require fewer resources and result in less waste than animal protein sources. Choosing plant protein allows for reducing water pollution associated with livestock production and reducing land use for raising animals. By choosing more plant-based proteins, you are doing something wonderful for your body and your environment.
CHAPTER 3
What are the disadvantages of plant-based protein?
The benefits of plant-based protein come with some disadvantages as well. People who go vegan often have a more challenging time getting some essential nutrients into their diet like vitamin b12, calcium and iron. If you eat a well-balanced variety of plant-based foods though, most nutrients can be easily consumed in their adequate amounts. There are
Vitamin B12 is not made by plants or animals but by microorganisms surrounding them. The best way to get this vitamin is through fortified foods, such as soy and tofu, that contain it, or a vegan supplement if you are following a plant-based diet.
Calcium can also be found in many green vegetables, but the benefits are much more prominent in dairy products, since diary is so high in calcium, it is usually the easiest way to ensure you are getting enough.. Calcium benefits bones and teeth health,y so you will need to find other sources when hypothetically following a plant-based lifestyle. You can find calcium by consuming leafy greens such as kale, broccoli, bok choy, and napa cabbage.
Iron benefits athletes by carrying oxygen in their blood for maximum energy production during training sessions. If you're feeling weak or fatigued, consider taking an iron supplement. Legumes, nuts, seeds, leafy greens, potatoes, brussel sprouts, broccoli, and whole grains help too. And if you’re looking to ensure the best absorption, it is best to consume these foods with iron alongside vitamin C rich foods.
The main disadvantage of plant-based proteins compared to animal proteins is that they are a few plant proteins that are usually less complete, which means that they lack certain essential amino acids.
On the other hand, animal protein sources typically contain all of the essential amino acids needed for optimal health. If you rely solely on plant-based proteins for your dietary needs, you may need to consume more to get the same amount of protein as from an animal source. Additionally, some plant-based proteins can be difficult to digest due to their high fiber content or other compounds. Some people may also experience allergies when consuming certain plant-based proteins due to their sensitivity to certain chemicals such as lectins and gluten.
CHAPTER 4
What are the types of plant-based protein?
CHAPTER 5
Nutrition Chart
This chart lists plant-based protein sources, serving sizes and protein content for easy comparison and dietary choice.
| PLANT BASED PROTEIN | SERVINGSIZE | PROTEIN CONTENT |
|---|---|---|
| Chickpeas | 1 cup | 39g |
| Lentils | 1 cup | 18g |
| Almonds | 1cup | 20g |
| Cashews | 1 cup | 22g |
| Pistachios | 1 cup | 25g |
| Walnuts | 1 cup | 12g |
| Pea Protein | 1 tbps | 24g |
| Chia Seeds | 2 tbsp | 4.4g |
| Hemp Seeds | 100 grams | 25g |
| Sunflower Seeds | 1 cup | 6g |
| Pumpkin Seeds | 1 cup | 20g |
| Sesame Seeds | 1 tbsp | 2.5g |
| Quinoa | 1 cup | 8g |
| Tempeh | 3 oz. | 15g |
| Tofu | 3 oz. | 8g |
| Edamame | ½ cup | 7g |
CHAPTER 6
What is plant-based protein?
Choosing plant-based proteins over animal sources can benefit your health and the environment. Plant-based proteins provide essential amino acids needed for muscle growth, improved digestion, increased energy levels, better cardiovascular health, weight loss management, and environmental sustainability - making them an excellent addition to any diet!
CHAPTER 7
Frequently Asked Questions
What are the benefits of plant protein?
Plant-based proteins offer many unique health benefits not found in animal-derived proteins. These include improved digestive systems, weight loss, better heart health, and anti-aging effects. Plant-based proteins are a great source of essential vitamins, minerals, and amino acids our bodies need to stay healthy.
Which plant-based protein is best?
Hemp seeds have been widely recognized as one of the best plant-based proteins available, containing up to 25 grams of protein per 100 grams. Hemp seeds are an excellent source of essential fatty acids, including omega-3 and omega-6, which are important for maintaining a healthy heart and overall health. The list goes on though as there are many great plant-based protein sources.
Should I switch to plant-based protein?
The answer to this question really depends on your individual lifestyle, dietary needs, and health goals. In general, plant-based proteins offer many benefits, making them an increasingly popular choice compared to traditional animal-based options. Plant-based proteins provide a nutrient-dense source of protein that is lower in fat and calories than animal products.
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