A Guide to Plant-Based Proteins
This article was written by staff writer Jenna Bensko. Read about Jenna here.
Plant-based protein is a hot topic for plant-based eaters and carnivores alike. Much of the controversy and confusion revolves around fear of not getting “enough” protein, but there’s no one-size-fits-all approach to plant-based protein. We’re going to dive into the science behind how our bodies utilize protein and review some popular, plant-based protein sources. We hope this clears some of the controversy on protein and encourages you to experiment with plant-focused meals. Even if you don’t fully go vegetarian or vegan, making a few plant-based swaps can reduce the impact of your food on the planet.
The United States Department of Agriculture publishes the guidelines for the amount of protein you need on a daily basis. The guideline is known as the “recommended daily allowance,” or RDA. The RDA is the amount needed to maintain the health of 97 to 98 percent of individuals in groups according to age and gender. The RDA is usually reported as a single value, which makes it easy to use. The RDA for women is 46 grams daily whereas men need 56 grams of protein daily (4). However, requirements for protein vary based on individual circumstances. You may need extra protein if you are more physically active throughout your day. The amount of extra protein varies depending on the intensity and frequency of activity, but as a general guideline, the recommended daily intake is 1 to 1.8 grams per 2.2 pounds of body weight, according to Iowa State University (4). Your protein needs also increase if you have a fever, are sick or have surgery.
Protein is an important part of any diet, but most consumers edge on the side of protein obsessed and food companies have caught on. In the aisles of my local Trader Joes I can’t go 15 feet without spotting a packaged bar labeled with “high-protein.” Last week I picked up “high-protein” veggie burgers from the frozen aisle. In a way, there’s nothing strange in the fact that we see protein as valuable, because it is. However, if you are worrying about the amount of protein in your diet, then you are likely eating more than enough.
Why is there such an emphasis on protein? Fitness gurus are constantly pounding protein so that they can “build more muscle.” Protein is a building block for bones, muscle, and skin. Similarly, protein also allows your body to recover more quickly as it speeds up the build and repair of tissue. Eating a high-protein diet also seems to improve satiety (1,2). Along with fat and carbohydrates, it is one of the three basic macronutrients. Protein is the only macronutrient to contain nitrogen, which is essential for growth and reproduction. There are nine amino-acids – the building blocks of protein – that we can only get from food and cannot produce ourselves (3). Without them, we could not grow hair, nails, strong bones or muscle. Plus our immune system would be impaired.
Inadequate protein intake is a common concern for those of us who wish to switch to a fully plant-based diet. Plant and meat proteins are different in several ways, but it is still possible to eat a nutritious, balanced diet and avoid meat. Complete and incomplete proteins are often at the center of plant-based protein controversy. These terms refer to whether a food has enough of all nine Essential Amino Acids (EAAs) to meet your protein needs if you only ate that food (3). For example, if you only ate eggs for breakfast you would still consume all of the essential amino acids you need. Eggs are a complete protein! Now imagine you only ate black beans. Black beans alone would not provide you with all nine essential amino acids. Therefore, black beans are an incomplete protein. Further, almost all plant proteins are considered incomplete. However, as long as you eat a variety of food groups throughout the day, you will get the other essential amino acids you need from other sources. A common food pairing that achieves “complete protein” status is rice and beans. This is called “complementary proteins” because rice has the essential amino acids that beans lack. However, the two complementary proteins do not need to be eaten within the same meal.
Plant-based proteins have grown in popularity in the last decade, making them easier to find at the grocery store and at restaurants. Listed below are several of the plant-based protein options that you might find at your local grocery store.
Soy products: Tofu, tempeh, and edamame are all very high in protein and are present in a variety of dishes across various cultures. Most soy products actually contain all nine essential amino acids. They are also a good source of calcium and iron.
Seitan: This meat alternative is made from gluten, the protein found in wheat. Seitan has a relatively meat-like texture, which makes it a popular meat substitute in restaurant dishes. The high wheat content means this food should be avoided by those with a gluten intolerance.
Plant-based meats: This category includes products like Impossible, Beyond, and Gardein. Most plant-based meats are made from a processed plant protein, along with added oils, salts, sugars, flavors, and colors. These products are not the best plant-based protein option because of the additives, but they do help normalize plant-based eating. They’re increasingly available in restaurants, and can be an appealing alternative to meat, especially in restaurants that don’t specialize in vegetarian cuisine.
Lentils: Lentils are a legume with a rich and nutty flavor. The most common varieties in North America are brown, green, and red. Lentils are a good source of protein, slow-digesting carbohydrates, and fiber.
Beans: There are many types of beans: black, pinto, navy, kidney, cannellini, and more. Beans are high in fiber and carbohydrates, and contain a moderate amount of protein.
Including more plant foods in your diet can offer benefits that range from personal to environmental. It may feel daunting at first to figure out how much protein you need and how to get enough of it. Thankfully, there are plenty of quality alternative protein options today that you can either experiment with at home or try when you’re out to eat.
Some recipes to try:
References:
Aragon AA, Schoenfeld BJ, Wildman R, Kleiner S, VanDusseldorp T, Taylor L, et al. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017 Jun 14;14:16.
Weigle DS, Breen PA, Matthys CC, Callahan HS, Meeuws KE, Burden VR, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005 Jul;82(1):41–8.
Andrews, Ryan, and Brian St. Pierre. “Protein for Plant-Based Eaters: How to Choose the Best Sources.” Precision Nutrition, 10 Mar. 2021, www.precisionnutrition.com/plant-based-protein.
Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019;11(5):1136. Published 2019 May 22. doi:10.3390/nu11051136
This article was written by staff writer Jenna Bensko. Read about Jenna here.
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