Plant Protein (2024)

FAQs

Plant Protein? ›

The statement 'Eating only plant foods will not provide enough protein to meet daily needs' is b. False. A well-planned, balanced and diverse vegan diet can provide all the necessary protein for daily needs. Different plant foods like beans, lentils, whole grains, and nuts offer a great amount of protein.

When we think of protein, the first foods that come to mind are typically chicken, beef and maybe eggs. But what if you opt to get your protein from plants instead of animal sources? A diet rich in vegetables, whole grains, beans, soy foods, and nuts and seeds can provide enough protein.

While meat is a “complete” protein because it contains all the essentials, Dr. Hunnes says that eating a variety of plant proteins provides the same result in a healthier package. “By eating a wide complement of plant-based protein, you'll get every essential amino acid that your body needs,” she says.

Plant proteins have a reduced content of essential amino acids in comparison to animal proteins. A significant reduction of limiting amino acids (methionine, lysine, tryptophan) means lower protein synthesis.

Diets high in plant protein are linked to many benefits

Furthermore, studies suggest that people eating a vegetarian diet also tend to have lower body weight, lower cholesterol levels, and lower risk of stroke, cancer, and death from heart disease than people who eat meat ( 11 ).

In fact, approached in a specific way, consuming only plant-based protein can be just as effective as animal-based protein at building muscle for everyone from bodybuilders and athletes to the average person.

This makes it a complete protein, which is rare for plant-based foods! Avocados are also a great source of fiber, potassium, and magnesium. They're delicious on their own, but can also be used in a variety of recipes, like guacamole, salads, and smoothies.

Tofu, tempeh, and edamame are all made from soybeans and are excellent plant-based complete protein sources.

Which vegetables have the highest protein? Some vegetables that have high amounts of protein include Brussels sprouts, green beans, yellow sweet corn, asparagus, broccoli, and potatoes.

According to Palinski-Wade, out of the beans listed above, the highest protein source comes from soybeans with 30 grams per cup, which is good news if you enjoy snacking on edamame or prefer soymilk as your choice of non-dairy milk.

What are 3 disadvantages of plant protein? ›

Plant proteins are often incomplete proteins, and therefore should be consumed in combination in order to serve as a complete protein. Some plant-based proteins are high in carbohydrates not ideal for anyone following a low-carb diet. Plant protein powders are typically more expensive than whey protein.

Tofu, tempeh, and edamame

Soy products are among the richest sources of protein in a plant-based diet. The protein content varies with how the soy is prepared: firm tofu (soybean curds) contains about 10 g of protein per ½ cup. edamame beans (immature soybeans) contain 8.5 g of protein per ½ cup.

Digestive Issues

Sometimes, plant-based protein powders, like those made from peas or using protein isolate, can be a bit rough on our stomachs. You might notice some gas, bloat, or just feel a bit off. It's usually because our bodies can find plant proteins a bit harder to break down.

Some plant proteins, such as quinoa, are complete proteins—which means they contain all 9 essential amino acids that we need. Others are missing some amino acids, so it is important to eat a variety of foods to get all 9.

You can get nearly complete dietary protein from plant sources like grains, seeds, and meat substitutes. A food must contain all nine essential amino acids to be a complete protein source. While many animal products contain all nine essential amino acids, few plant-based proteins are complete and provide all nine.

Plant proteins are often incomplete proteins, and therefore should be consumed in combination in order to serve as a complete protein. Some plant-based proteins are high in carbohydrates not ideal for anyone following a low-carb diet. Plant protein powders are typically more expensive than whey protein.

Plants certainly contain quality protein but in different amounts than an equal portion of meat. Generally, legumes are higher in protein than other plants and much richer in fiber than any animal product.