What Are Plant Proteins and Where to Find Them?
Plant proteins are present in a wide variety of foods, many of which are accessible and easy to incorporate into daily diets. Some plant sources, such as quinoa, pistachios, hemp seeds, and soy products (tofu, soy milk, edamame, and tempeh), are considered “complete proteins” as they contain all nine essential amino acids required by the body.
Additionally, foods like lentils, black beans, chickpeas, almonds, chia seeds, and ancient grains such as spelt and teff are also high in protein. Even common vegetables, including broccoli, corn, potatoes, and green peas, provide significant amounts of this essential nutrient.
Christopher Gardner, Director of Nutrition Studies at the Stanford Prevention Research Center, highlighted that a cup of broccoli contains nearly two grams of protein – a surprising fact for those unaware of the protein potential in vegetables.
While individual plant proteins may not contain all essential amino acids, Jill Weisenberger, a registered dietitian and author of Prediabetes: A Complete Guide, explained that consuming a variety of plant-based foods throughout the day ensures the body receives all the amino acids it needs.
Advantages of Plant Proteins Over Animal Proteins
Consuming plant proteins not only fulfils protein requirements but also provides additional essential nutrients often missing in animal proteins. Foods like lentils, corn, and chia seeds are high in fibre – a key component for digestive health, blood sugar regulation, and lowering LDL (or “bad”) cholesterol. Gardner noted that while most Americans consume more protein than necessary, their fibre intake is about half the recommended amount.
In addition to fibre, plant proteins contain vitamins and minerals such as magnesium, copper, manganese, selenium, and vitamins A, C, K, and E. They also offer antioxidants, phytochemicals, and healthy fats, including monounsaturated and polyunsaturated fats, which benefit heart health.
Jen Messer, President of the New Hampshire Academy of Nutrition and Dietetics, stated that plant-based diets tend to be lower in calories and more filling, aiding better weight management.
On the other hand, animal proteins, while rich in iron and essential amino acids, come with significant drawbacks. Laura Bellows, a registered dietitian and associate professor at Cornell University’s Division of Nutritional Sciences, cautioned that red and processed meats contain high levels of saturated fats, increasing the risk of cardiovascular diseases.
Moreover, the International Agency for Research on Cancer classifies red meat as a Group 2 carcinogen, meaning it “probably” causes cancer in humans. Processed meats, such as bacon and sausages, fall into Group 1, indicating a confirmed link to cancer.
How to Incorporate More Plant Proteins Into Your Diet
Adopting a diet richer in plant proteins doesn’t require eliminating meat entirely. Strategic substitutions and increased variety in plant-based foods can make a difference. For example, replace minced meat in tacos with lentils, use roasted mushrooms instead of burgers, or include tofu as the primary protein source in a stir-fry.
For those hesitant to give up meat completely, Carolyn Newberry, a gastroenterologist and nutrition scientist at Weill Cornell Medical Center, suggested combining smaller portions of meat with plant-based protein sources, such as black beans, nuts, or seeds. For instance, add black beans to a chicken quesadilla or sprinkle nuts over a steak salad.
Julia Zumpano, a registered dietitian at Cleveland Clinic’s Center for Human Nutrition, recommended practices like “Meatless Mondays” or planning at least three vegetarian meals a week. She also advised enriching common foods with plant-based additions, such as stirring chia or hemp seeds into yoghurt, adding chickpeas to soups or salads, or trying edamame as a snack.