Plant-based Protein: All aboard the plant train! As we chug along into a new year, interest in plant-based protein shows no signs of slowing down.
According to the International Food Information Council’s 2022 Food and Health Survey, 12 percent of Americans now follow a plant-based diet and 31 percent say they’ve been eating more food from whole-plant sources.
Plant-based Protein, Meanwhile, there’s no shortage of novel plant-forward protein sources to choose from, with new powders, milks, and meat substitutes emerging every month. And, of course, old standbys like beans, quinoa, and tofu are always available to add animal-free protein to your diet too.
Considering leaning more on plants to fill you up, build your muscles, and even help you lose weight?
Plant-based Protein, Here’s an overview of the latest science behind plant-based proteins, when to use them, and why they make a difference to the environment and your health.
The Science Behind Plant-based Protein
Plant-based Protein, When comparing plant-based protein to animal protein, there are plenty of factors to consider, from taste to cost. But if you’re turning to plants for a health purpose, it’s helpful to look at the science behind their benefits.
Is It As Good As Animal Protein For Health?
Plant-based Protein, Vegetarians (and their well-meaning mothers) have long been concerned about obtaining so-called “complete” protein from plant sources.
Complete proteins are those that provide all nine essential amino acids the body can’t produce on its own and must get from food.
Plant-based Protein, Many vegan proteins don’t contain all the essential amino acids, leading some people to believe that they must mix and match their menu to create the right balance. A common example is combining rice and beans.
However, many experts now say that pairing specific vegetarian foods for their amino acids probably isn’t necessary. A well-balanced diet is likely to supply sufficient amounts of all 20 amino acids, both essential and non-essential.
Plant-based Protein, In fact, a 2019 study on people following vegetarian and vegan diets found that they received more-than-adequate protein and amino acids. The authors of the study also went so far as to say that the concept of amino acid deficiency has been “substantially overstated.”
Vitamin B12
Still, there is one nutrient where plant-based proteins can’t compete with their animal counterparts: vitamin B12, responsible for proper brain function and red blood cell formation. If you choose to go totally vegan, you’ll likely need to add this nutrient to your diet with a supplement.
Are There Adverse Health Effects?
Plant-based Protein, Opting for plant proteins over animal ones is likely to produce positive health effects. Studies have associated plant-based diets with healthy weight maintenance, lower risk of type 2 diabetes, and even longer life.
Still, there are a few caveats.
Processed Foods
Some plant-based protein foods (like plant-based meats and cheeses) are highly processed, which could come with some unpleasant surprises for health.
Plant-based Protein, “Depending on the type, the sodium and saturated fat content (components many of us may want to reduce) could be comparable or even higher than meat,” says Christine Milmine, RDN, founder of Plant Powered You. “However, the opposite may be true as well, so check the nutrition facts panel.”
Plant-based dietitian Amy Gorin, MS, RDN, owner of Plant-Based with Amy, agrees that it’s best to limit ultra-processed plant-based convenience foods.
Plant-based Protein, “Options such as plant-based meat are delicious and keep things interesting, but these are a food I recommend eating in moderation and not with every meal,” she says.
Food Sensitivities
People with allergies to soy or nuts (two of the eight most common food allergens) may also find a diet high in plant-based protein tricky to follow. And folks with digestive issues like irritable bowel syndrome may need to be careful with the higher fiber content of many plant-based foods.
Soy Side Effects?
Plant-based Protein, Another concern that requires clarifying: the health effects of soy. For years, soy foods have been plagued by rumors that they alter hormone balance or even cause cancer.
Fortunately, current research shows that there’s little reason for concern around including a tofu-packed stir-fry or steamed edamame at dinner.
Plant-based Protein, A 2020 study that tracked over 300,000 women revealed that eating soy foods actually reduced their chances of developing breast cancer. Meanwhile, the American Cancer Society contends that soy foods are both healthy and safe.
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