7 Benefits of Plant-Based Proteins and Their Sources

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Written By Margonoe Tumindax

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Many people rely on plant-based protein sources to meet their daily needs. But is it a better option than animal protein? Discover all the benefits of plant-based protein and its sources to improve your overall health.

Protein is an essential macronutrient for building and repairing tissue, producing enzymes, and boosting immunity. It is essential 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 proteins, found in meat, eggs, and dairy, provide all the essential amino acids but can be high in saturated fat. Plant-based proteins, such as legumes, nuts, seeds, and grains, offer heart-healthy benefits. They are high in fiber and antioxidants, contributing to a balanced diet and reducing the risk of chronic disease. Vegetarians looking for ways to incorporate plant-based proteins into their diet should know this.

What are plant proteins?

Protein is an essential building block made up of amino acids. It is vital for cell growth, repair, and overall body function and is especially important for the growth and development of children, adolescents, and pregnant women. Protein is found in a variety of foods and should 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 legumes, tofu, soy, tempeh, seitan, nuts, seeds, some grains, and peas. Plant proteins are not only high in protein, but they also provide additional nutrients such as fiber, vitamins, and minerals. Although plant proteins may not contain all the essential amino acids in one source, combining different plant foods can meet your body’s needs.

Benefits of plant-based proteins

Plant-based proteins, found in foods like beans, nuts, seeds, and grains, offer many overall health benefits. Discover 7 key reasons to include more plant-based proteins in your diet:

1. Rich in antioxidants

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

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2. Improves gut health

Thanks to their high fiber content, plant-based proteins are also great for digestion. “Foods like legumes and whole grains are rich in dietary fiber, which can help promote regular bowel movements, support beneficial gut bacteria, and reduce the risk of digestive disorders,” explains the nutritionist and holistic wellness coach Eshanka WahiMaintaining a healthy gut increases nutrient absorption, boosting immunity and well-being.

intestinal health
Protein can help improve gut health. Image courtesy of Adobe Stock

3. It’s good for the heart

Plant-based foods tend to have less unhealthy fat and cholesterol than animal products, making them great for improving heart health. Add foods like beans, nuts, and seeds that are not only low in unhealthy fats but also high in heart-healthy nutrients like omega-3 fatty acids, potassium, and magnesium. As reported in the journal NutrientsA diet rich in plant-based proteins and rich in these nutrients can lower blood pressure and reduce inflammation, thereby reducing the risk of heart disease.

Read also: Whey Protein vs. Plant Protein: Which Is Better For You?

4. May reduce the risk of cancer

A diet rich in plant-based proteins is packed with fiber, vitamins and other essential nutrients that may protect you from some types of cancer, particularly breast cancer, a study published in the journal BMC Women’s Health. For example, cruciferous vegetables such as broccoli and Brussels sprouts, which are rich in plant-based protein, are linked to a lower cancer risk. Additionally, plant-based proteins are typically free of the harmful compounds found in some animal products, which may contribute to a reduced cancer risk.

5. Helps manage weight

“Plant proteins can also be helpful if you’re trying to lose weight. They’re often more filling than animal proteins, which can help you eat less and feel fuller for longer,” says Wahi. The fiber in plant proteins also helps you feel full, reducing the risk of overeating and helping with weight loss.

6. Supports muscle health

Both animal and plant proteins can help build muscle, but you need to exercise regularly. Add plant-based protein foods, like 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 fiber and less unhealthy fats, making them super healthy for you.

muscle growth
Protein consumption is essential for gaining muscle mass! Image courtesy: Adobe Stock

7. May reduce the risk of type 2 diabetes

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 may contribute to better blood sugar control. According to a study published in European Journal of NutritionIncreasing your intake of vegetarian protein may help reduce your risk of type 2 diabetes without causing weight gain.

Plant-based protein sources

Here are some of the best plant-based proteins that 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 pea, hemp, rice, and soy, offering a great alternative to animal-based proteins. “These supplements are often easier to digest than some animal proteins and can also offer additional fiber and essential nutrients,” says Wahi. While they can help you meet your protein needs, American Dietetic Association recommends consuming a variety of foods that can help you get all the essential nutrients, along with protein. If you choose to incorporate protein supplements, it is a good idea to evaluate your specific needs and consult with your doctor to make the best choice.

Woman uses protein supplements to gain muscle mass
Protein supplements are a healthy source of vegetarian protein. Image courtesy: Adobe Stock

How much protein do you need?

Protein is essential for everyone, but the amount you need can vary based on factors such as age, weight, and lifestyle. For example, pregnant or breastfeeding women and athletes generally need more protein. According to Harvard Health Publication:

  • 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 consume 75 to 100 grams of protein per day to support fetal development.
  • For those over 50 and weighing more than 60 kg, the daily protein requirement is approximately 53 grams.

Remember, exceeding the recommended daily protein intake is not considered safe. Consuming more protein each day can put strain on your kidneys and liver and may increase your risk of health problems such as osteoporosis and kidney stones.

Are there any side effects of plant-based proteins?

Plant-based proteins are generally safe and have minimal side effects, but they can cause some problems. Here are some potential side effects:

1. Digestive problems

Excessive consumption of plant-based proteins can lead to digestive problems such as bloating, constipationdiarrhea and gas. Some plant proteins, such as pea protein, may also cause cramping in people with irritable bowel syndrome (IBS). This happens because our bodies sometimes have a hard time breaking down plant proteins. If you experience these problems, try limiting your daily intake of plant proteins.

2. Allergic reactions

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

Read also: How to choose the best protein powder for you?

3. Kidney function

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

Are animal proteins better than plant proteins?

Animal proteinsLike meat, eggs, and dairy, they are rich in all the essential amino acids and nutrients, such as vitamin B12, making them complete proteins that are easy to digest. However, they also contain saturated fat and cholesterol, which can increase the risk of cardiovascular disease.

On the other hand, plant-based proteins from sources such as legumes, grains, nuts, and seeds provide fiber, antioxidants, vitamins, and minerals. While they cannot always provide a complete amino acid profile on their own, combining different plant foods can create a complete protein profile.

Vegan Protein Powder in India
Vegan protein sources can improve your overall health. Image courtesy: Adobe Stock

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

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