Unlocking the Health Benefits of Protein in Your Plant-Based Diet
Dr. Jean Ann Beaton, a board-certified internal medicine physician at Dupont Private Health is here to talk about the benefits of protein in a plant-based diet.
Protein is an essential macronutrient that plays an important role in keeping your body healthy. It's responsible for helping to build and maintain muscle, as well as providing energy for your cells and organs. As a result, it's important to ensure you are getting enough protein in your diet.
People on a plant-based diet need to pay extra attention to their protein intake since they can’t get this nutrient from animal sources. Fortunately, there are many plant-based foods that provide you with the right amount of protein. Today, we'll be diving into all things protein: what it is, why it's important, and how to get enough of it in a plant-based diet.
What is Protein and Why Is It Important for Your Health
Protein is a macronutrient. (A macronutrient is something your body needs in large amounts, as opposed to vitamins and minerals which your body only needs in small amounts). Protein helps with the growth, development, and maintenance of your body’s tissues and organs. It's also important for muscle building and recovery after physical activity.
Protein is made up of amino acids. These amino acids are the building blocks that form proteins and help to keep all parts of your body functioning properly, from muscles and bones to skin and hair. It plays an important role in building and repairing tissues, promoting enzymes and hormones, and maintaining a healthy immune system.
Consuming an adequate amount of protein is especially important for people looking to build muscle or recover from an injury, as well as for those looking to lose weight. According to the U.S. “Recommended Dietary Allowance,” we should be consuming 0.36 grams of protein per pound of body weight. To determine how much protein you should be consuming, it is important to remember to consult your health professional.
Plant-based proteins, such as tofu, lentils, and quinoa, have become increasingly popular due to their low-fat content and high nutrient profile. These plant-based proteins are also rich in fiber, vitamins, minerals, antioxidants, and other beneficial compounds that can help support overall health. Additionally, they are typically lower in calories than animal sources of protein such as meat or dairy products. Ensuring you consume enough protein in your diet is an important step towards a healthy and balanced lifestyle.
The Benefits of Eating Different Sources of Plant-Based Proteins
Plant-based proteins are not just for vegetarians or vegans. Incorporating different sources of plant-based proteins into your diet can provide a multitude of benefits regardless of your dietary preferences. Here are some of the benefits:
A variety of plant-based sources such as legumes, nuts, seeds, quinoa, and tofu can provide essential amino acids, fiber, and various vitamins and minerals.
Eating a diet high in plant-based proteins has been linked to lower rates of chronic diseases, such as heart disease and type 2 diabetes.
Dr. Ornish mentions that research shows "a diet high in animal protein increases your risk of premature mortality from all causes by 75%, from cancer by 400%, and from type 2 diabetes by 500%–independent of the amount of fat and carbs. However, increasing plant-based proteins did not increase the risk and was found to be protective."
Embracing different sources of plant-based proteins also promotes a more sustainable and environmentally friendly diet.
So don't be afraid to experiment with new plant-based protein sources in your meals, your taste buds and your health will thank you!
The Hidden Benefits of Including Legumes in Your Diet
Legumes are a group of flowering plants that include beans, peas, lentils, and chickpeas. Including these plant-based proteins in your diet has many hidden benefits that you might not be aware of. Legumes are an excellent source of dietary fiber, which can help reduce cholesterol levels and lower the risk of heart disease. They are also rich in many essential nutrients such as iron, potassium, and folate. One of the most overlooked benefits of legumes is their ability to keep you full for longer periods, making them an excellent food option for weight loss. A diet rich in legumes can also help reduce inflammation, regulate blood sugar levels, and improve digestion. So don't forget to include a variety of legumes in your plant-based diet for the best overall health benefits!
How to Get Enough Protein in a Plant-Based Diet
For those following a plant-based diet, getting enough protein can seem like a daunting task. Luckily, there are plenty of delicious and nutritious plant-based proteins to choose from. One excellent source of plant-based protein is legumes, which include beans, lentils, and chickpeas. These versatile ingredients can be used in soups, salads, and even burgers. Another great option is tofu and tempeh, which are made from soybeans and can be used in stir-fries, sandwiches, and more. Nuts and seeds, such as almonds, chia seeds, and hemp seeds, are also great sources of protein, as well as healthy fats. Quinoa, amaranth, and buckwheat are excellent sources of complete proteins, as they contain all nine essential amino acids. So, with a little bit of planning and creativity, it's easy to get enough protein on a plant-based diet.
Bonus: check out this article with 3 easy plant-based, protein-packed breakfast ideas.
Easy Ways to Incorporate More Protein into Your Meals
Try topping your salads with crunchy almonds or adding roasted chickpeas to your soup
Look for plant-based proteins such as quinoa, beans, and lentils when you make your grocery list. If you’re looking for convenience, keep some protein-rich vegan snacks like nuts, seeds, and nutrient-dense bars in your pantry.
Protein can also be easily added to smoothies and juices. To get the most out of your protein-packed meal, combine it with healthy fats (like avocado or cashews) and complex carbohydrates (such as sweet potatoes or whole grains).
Look for creative recipes that use plant-based proteins in unexpected ways. For example, you can make delicious veggie burgers or tacos with black beans and quinoa. The possibilities are endless!
A great source for finding delicious plant-based recipes can be found in the American College of Lifestyle Medicine's guide "Food as Medicine Jumpstart". Here, you can find an array of recipes incorporating both traditional and creative sources of plant-based proteins that are sure to please even the pickiest eaters. With these recipes, you can begin to unlock the health benefits of plant-based proteins and create meals that are both nutritious and delicious.
Bonus: Here is a simple example of a meal plan that you can apply today that will include plenty of proteins just like the ones we spoke about today. Please keep in mind, your protein needs may vary depending on factors such as your age, gender, weight, and level of physical activity. It's important to consult with a healthcare professional or a registered dietitian to determine the right amount of protein for you and to ensure that you're meeting your nutrient needs.
If you'd like support with your health, reach out to Dr. Beaton's office today.
This article does not constitute the practice of medicine, healthcare advice, diagnosis, or treatment. You should always talk to your healthcare provider regarding your specific medical needs.