Plant protein: Know the 7 benefits and its best sources

Protein is a crucial macronutrient essential for building and repairing tissues, making enzymes, and boosting immunity. It is fundamental for muscle growth, energy, and overall health. Protein is made up of amino acids and there are two main sources of protein: animal and plant. Animal protein, found in meat, eggs, and dairy, provide all essential amino acids but can be high in saturated fats. Plant protein, such as legumes, nuts, seeds, and grains, offer benefits to your heart health. They are rich in fibre and antioxidants, contributing to a balanced diet and reducing the risk of chronic diseases. Vegetarians looking for a way to make plant protein a part of their diet should know all about it.

What is plant protein?

Protein is an essential building block made up of amino acids. They are vital for cell growth, repair, and overall bodily function and are especially important for the growth and development of children, teenagers, and pregnant women. Protein is found in various foods and must be included in your daily diet.

Protein comes from both plant and animal sources. Animal proteins include meat, fish, and eggs, while plant proteins are found in foods such as pulses, tofu, soy, tempeh, seitan, nuts, seeds, certain grains, and peas. Plant-based proteins are not only rich in protein but also provide additional nutrients like fibre, vitamins, and minerals. Although plant proteins may not contain all essential amino acids in one source, combining different plant-based foods can meet your body’s needs.

Benefits of plant protein

Plant protein, found in foods like beans, nuts, seeds, and grains, offer many benefits for your overall health. Know 7 key reasons to include more plant protein in your diet:

1. Packed with antioxidants

Consuming antioxidant-rich foods can help reduce inflammation and lower the risk of chronic diseases such as heart disease. As per the study published by the journal Antioxidants, most plant-based proteins, such as those found in beans, lentils, and nuts, are often packed with vitamins and phytochemicals like flavonoids and carotenoids that contribute to their antioxidant properties. They can help protect your body from damage caused by harmful free radicals.

2. Boosts gut health

Due to their rich fibre content, plant protein is great for digestion as well. “Foods such as legumes and whole grains are rich in dietary fibre, which may help promote regular bowel movements, support beneficial gut bacteria, and reduce the risk of digestive disorders,” explains nutritionist and holistic wellness coach Eshanka Wahi. Maintaining gut health boosts nutrient absorption, boosting immunity and well-being.

3. Good for your heart

Plant-based foods tend to be lower in unhealthy fats and cholesterol compared to animal products, which makes them great for improving heart health. Add foods such as beans, nuts, and seeds that are not only low in unhealthy fats but also rich in heart-healthy nutrients like omega-3 fatty acids, potassium, and magnesium. As per the journal Nutrients, a plant-based protein-rich diet packed with these nutrients can lower blood pressure and reduce inflammation, lowering your risk of heart disease.

4. May lower cancer risk

A plant-based protein-rich diet is full of fibre, vitamins, and other essential nutrients that may protect you against certain types of cancer, especially breast cancer, reveals a study published in the BMC Women’s Health. For instance, cruciferous vegetables like broccoli and Brussels sprouts, rich in plant protein, are linked to a lower cancer risk. Additionally, plant proteins are typically free from the harmful compounds in some animal products, which may contribute to a reduced cancer risk.

5. Helps with weight management

“Plant proteins can also be beneficial if you are trying to lose weight. They are often more filling than animal proteins, which can help you eat less and stay satisfied for a longer period,” says Wahi. The fibre in plant protein also helps you feel full, reducing the risk of overeating and helping with weight loss.

6. Supports muscle health

Both animal and plant-based proteins can help build muscle mass but you have to exercise regularly. Add plant protein foods, such as quinoa, soy, and hemp seeds, to provide all the essential amino acids needed for muscle growth and repair. They also come with other essential nutrients, like more fibre and fewer unhealthy fats, which makes them super healthy for you.

7. May reduce type 2 diabetes risk

Eating a plant-based protein diet that includes legumes, nuts, and seeds is associated with better glycemic control and lower insulin resistance. They are also generally lower in unhealthy fats and sugars, which can contribute to better blood sugar control. According to a study published in the European Journal of Nutrition, increasing vegetarian protein intake may help reduce the risk of type 2 diabetes without causing weight gain.

Plant protein sources

Here are some best plant-based proteins you should include in your regular diet:

• Lentils
• Chickpeas
• Black beans
• Quinoa
• Tofu
• Tempeh
• Edamame
• Hemp seeds
• Chia seeds
• Almonds
• Peas
• Oats
• Sunflower
• Spirulina

Protein supplements

Plant-based protein powders are available from sources such as peas, hemp, rice, and soy, providing a great alternative to animal-based proteins. “These supplements are often easier to digest than some animal proteins and they may also offer additional fibre and essential nutrients,” says Wahi. While they can help you meet your protein needs, the American Dietetic Association recommends consuming a variety of foods that can help you receive all the essential nutrients, along with protein. If you choose to incorporate protein supplements, it is a good idea to assess your specific needs and consult with your healthcare provider to make a better choice.

How much protein do you need?

Protein is essential for everyone, but the amount you need can vary based on factors like age, weight, and lifestyle. For instance, pregnant or breastfeeding individuals and athletes typically require more protein. According to Harvard Health Publishing:

• The general recommendation for protein intake is about 0.8 grams per kilogram of body weight or 0.36 grams per pound. This is the minimum daily amount needed to meet basic nutritional needs.
• Pregnant or breastfeeding women should aim for 75 to 100 grams of protein daily to support fetal development.
• For those over 50 years old and weighing more than 60 kg, the daily protein requirement is approximately 53 grams.

Remember, exceeding the recommended daily intake of protein is not considered safe. Higher consumption of protein every day can strain the kidneys and liver and may increase the risk of health issues such as osteoporosis and kidney stones.

Are there any side effects of plant protein?

Plant proteins are generally safe and have minimal side effects, but they can cause some issues. Here are a few potential side effects:

1. Digestive issues

Consuming excessive amounts of plant protein can lead to digestive problems such as bloating, constipation, diarrhea, and gas. Some plant protein, like pea protein, might also cause cramping in individuals with irritable bowel syndrome (IBS). This happens because our bodies sometimes struggle to break down plant proteins. If you experience these issues, try limiting your daily intake of plant-based protein.

2. Allergic reactions

Some people may develop allergies or intolerances to certain plant proteins, such as soy. If you suspect you are sensitive to plant protein, consult your doctor for advice on suitable protein powders to meet your daily needs.

3. Kidney function

The body processes protein for nutrition and eliminates waste through the kidneys. Consuming large amounts of plant-based protein could impact kidney function. However, some research, including a 2012 study published in the American Journal of Kidney Diseases, suggests that plant protein may actually be beneficial for kidney health.

Is animal protein better than plant protein?

Animal proteins, such as meat, eggs, and dairy, are packed with all the essential amino acids and nutrients, like vitamin B12, making them complete proteins that are easy to digest. However, they also come with saturated fats and cholesterol, which can raise your risk of cardiovascular disease.

On the other hand, plant protein from sources like legumes, grains, nuts, and seeds provide fibre, antioxidants, vitamins, and minerals. While they may not always offer a full amino acid profile on their own, combining different plant-based foods can create a complete protein profile.

So, while both are healthy sources, you should consume animal protein occasionally and in moderation to reduce the risk of heart disease. By doing so, you can make the most of both protein sources and enhance your overall well-being.