Protein is one of the most essential nutrients for our bodies – it makes up every cell in our body, from our skin on the outside, to the tissues that make up your internal organs. Although common knowledge is that protein builds our muscles, it is also needed to synthesize enzymes, hormones, and other biochemicals that regulate the thousands of functions that happen within our bodies.
And when we think of protein, the first thing you would probably think of is a juicy piece of steak, or a nicely seasoned chicken breast.
Although meats are indeed one of the best sources of protein out there, it remains a common misconception that protein can only be sourced from animal-based products – when in fact, there exists a wide variety of plant protein sources.
While it can be argued that animal protein is superior because they tend to contain the complete set of nine essential amino acids, eating more plant protein has its own benefits despite the lack of certain amino acids (with the exception of a few). To get the best of both worlds, an ideal diet should maintain a healthy balance between animal and plant protein.[1]
The Benefits of Eating Plant-Based Protein
Although plant protein lacks certain types of amino acids, including them in your diet will be highly beneficial to your health. Here are some of the proven benefits of reducing meat consumption to make space for more plant proteins[2]:
- It can help you lose weight – in a healthier way. According to research, plant-based diets, when followed correctly, have shown excellent results when it comes to weight loss. Although all proteins, regardless of its source, are important for weight loss, plant-based diets tend to have healthier outcomes. This is due to the large intake of fruits, vegetables, and whole grains, which have low glycemic values and contain more fiber, antioxidants, phytochemicals, and minerals than animal food sources.[3]
- It boosts heart health. When it comes to heart health, plant sources definitely trump animal sources. Studies over the years have found that a high consumption of red meat is linked to an increased risk of heart disease and type 2 diabetes, which mostly comes from the higher saturated fat content. On the other hand, a higher consumption of fruits, vegetables, and whole grains lowers bad cholesterol and blood pressure levels, largely due to the higher antioxidant and fiber content.
- It can boost longevity. Some studies have also linked the high consumption of red meat to a shorter lifespan, which may stem from the higher risk of developing cardiovascular diseases.
- Its great for the environment. For some vegans and vegetarians, one of the main reasons why they quit meat consumption is for ethical purposes – and one of them is that fact that plant-based diets tend to be more environmentally-friendly. The meat-based food system tends to require more energy, land, and water resources than plant-based food sources, which negatively impacts our environment. For example, producing 1kg of animal protein requires up to 100 times more water than producing 1kg of grain protein – and that doesn’t even include the water used for producing the forage and grain used to feed livestock.
The 10 Best Sources of Plant Proteins
Most plant-based food have protein in them, although some have more than others. If you’re looking to replace some (or all) of your meat intake with plant protein, here are the ten best foods that you should include in your diet[2,4]:
- Soy and other soy-based products (tofu, tempeh, edamame)
Every seasoned vegetarian or vegan considers soy as one of their primary protein sources. Soy is one of the few plant sources that contain all nine essential amino acids – making it just as complete as beef or pork in terms of protein. In addition, soy also contains iron, an essential mineral that is can be typically obtained from red meat.
Another great thing about soy is that you have plenty of its products to choose from – tofu, soy milk, soy sauce, miso, and tempeh all come from this amazing superfood. This diversity will give you plenty of ways to incorporate soy into your diet, breaking the misconception that plant-based diets are tasteless or boring.
- Chickpeas
Chickpeas, which are also known as garbanzo beans, are one of the most nutritious legumes out there. A staple in many cultures, especially in the Middle East and South Asia, chickpeas are able to provide an almost perfect nutrient profile that can easily fill up people’s stomachs while being healthy and relatively affordable.
This is because chickpeas have an impressive protein profile, making them an almost perfect substitute for meat. Chickpeas contain 8 out of 9 essential amino acids – thus, pairing chickpeas with another protein source would be considered ideal for you to attain all essential amino acids.
Chickpeas are typically included in stews, roasts, stir-fry, and salads. They can also be eaten as a snack, even when consumed straight out of the can. Chickpeas can also be turned into hummus, in which you can dip fresh vegetables as a snack.
- Lentils
Lentils are another legume that makes an excellent substitute for meat. There exists a wide variety of lentils, but every single one of them are rich in fiber, antioxidants, minerals, and vitamins that will keep your nutritional needs covered.
They’re also made up of up to 25% protein and contain adequate levels of iron – making it a perfect meat substitute.
Lentils can be consumed as a side dish, as part of a salad, in soups, or you can even turn them into veggie burgers!
- Nuts
All types of nuts, including almonds, walnuts, and peanuts, are protein-rich superfoods which make the perfect snacks to nibble on. In addition, almost all nuts contain heart healthy fats that can lower your risk of developing chronic heart diseases.
For instance, almonds contain 20.16g of protein per 100g serving – the highest among all nut varieties. Compare this with a cup (140g) of chicken, which can provide up to 38g of protein.
Although nuts are commonly enjoyed as snacks (such as in trail mix), you can also combine nuts with salads, smoothies, or yogurt bowls.
- Quinoa
Quinoa is often called the “supergrain of the future”, because aside from being a nutrient-rich whole grain, it also contains ALL 9 essential amino acids – a rare feature among plant-based food. This means that you’re getting the best of both worlds with quinoa – it has the fibers, antioxidants, and healthy fats that plant based foods normally have, while having protein that is nearly as complete as a hunk of meat.
Per 1 cup of quinoa, you can receive up to 8 grams of protein. It is recommended to mix quinoa with other nutrient sources, such as beans, vegetables, or meat to receive a complete package of nutrition.
- Chia Seeds
Chia seeds have become a popular health food recently, as it is able to provide a wide range of nutrients, including proteins, fibers, antioxidants, and heart healthy fats, while having very little calories.
Chia seeds also happen to have a good amount of protein in them, along with iron, calcium, magnesium, selenium, and B vitamins.
Another great thing about chia seeds is their versatility – they can be added is most foods and beverages, especially in salads, smoothies, or yogurt bowls. Chia seeds are also best eaten when unbleached, as the roasting process may take away some of its nutrients.
- Green Peas
Another addition from the legume family, green peas have a similar nutritional profile to the aforementioned chickpeas and lentils. An entire serving of green peas can cover up to 25% of your daily fiber, vitamin A, C, K, thiamine, folate, and manganese needs. Plus, it can contain up to 9 grams of protein per cup, which is almost equal to what a cup of milk can offer.
- Beans
There’s a good reason why beans are a staple food across different cultures – aside from being cheap and easy to produce, beans are a nutritional powerhouse, albeit often overlooked. Beans are rich in fiber, antioxidants, folate, magnesium, iron, and protein, making it an almost perfect nutritional profile.
Beans are also best when mixed with other ingredients, such as in salads, stir fry, soups, and stews.
- Broccoli
Not everyone is fond of broccoli, but there’s no denying its one of the healthiest vegetables out there! It has one of the highest antioxidant content, along with a good amount of fiber, vitamin C, K, and Iron.
Broccoli also happens to have a relatively high protein content, providing up to 3 grams of protein per serving. For a vegetable, this is a pretty high amount of broccoli considering that it is also largely made up of water.
- Oats and Oatmeal
Oatmeal is delicious and incredibly healthy meal that is perfect for any time of the day. It is rich in fiber, magnesium, zinc, folate, and phosphorus, which are all essential for our health.
Oats also happen to have a higher quality protein compared to other common grains, even if it isn’t as complete as animal protein.
Nonetheless, oats are worth adding to any diet as its protein and fiber content will help you stay satisfied without the consumption of excess carbs.
Conclusion
It’s a common misconception that you can only get protein from animal sources, such as beef, pork, or chicken – when in fact, there exists a wide assortment of arguably healthier plant-based proteins. Although most plant-based proteins do not contain all essential amino acids, plant-based food contains more fiber, antioxidants, vitamins, and minerals than you can get from a predominantly carnivore diet.
Ideally, you should have a healthy balance of animal and plant protein for you to receive the sufficient amount of nutrients to keep your body running in top form.
References
[1] Brown, M. (2017, June 17) Animal vs. Plant Protein — What’s the Difference? Retrieved on November 26, 2020 from https://www.healthline.com/nutrition/animal-vs-plant-protein
[2] Lawler, M. (2019, July 25) 10 of the Best Plant-Based Sources of Protein. Retrieved on November 26, 2020 from https://www.everydayhealth.com/diet-nutrition/best-plant-based-sources-of-protein/
[3] Huang, R. Y., Huang, C. C., Hu, F. B., & Chavarro, J. E. (2016). Vegetarian Diets and Weight Reduction: a Meta-Analysis of Randomized Controlled Trials. Journal of general internal medicine, 31(1), 109–116. https://doi.org/10.1007/s11606-015-3390-7
[4] Petre, A. (2016, August 16) The 17 Best Protein Sources for Vegans and Vegetarians. Retrieved on November 27, 2020 from https://www.healthline.com/nutrition/protein-for-vegans-vegetarians
