The FAO projected in 2011 that worldwide meat demand would rise 78% by 2050. Affluent countries have used meat as their primary protein source for decades and are now joined by developing nations. However, consumer behavior is changing – sustainability and health initiatives are making an impact.
The rise in animal protein demand is matched by a desire for alternative sources, plant-based foods foremost among them. Therefore, consumers need as much information as possible about plant-based protein's potential benefits and sources. Then, armed with the facts, they can decide if a move away from traditional protein sources is suitable for their families.
Switching To Plant-Based Protein Has Potential Benefits
Animal protein is tough to beat in terms of quality. Eggs, milk, and meat are complete protein sources, which means they contain the nine essential amino acids (proteins) that our bodies cannot produce. But, unfortunately, there is a tradeoff. Consuming meat increases saturated fat intake, which correlates with a higher incidence of heart disease, stroke, obesity, and other health conditions.
Opinions abound on how much protein is optimal. From lifestyle magazines to cookbooks to innumerable studies and institutes, there's just no consensus when it comes down to it.
Since everyone's mileage varies, here's a starting point. Divide your weight in pounds by 3 or 3.5 and eat that many grams of protein per day. If your protein sources tend to be high in calories and fatty (e.g., meat), maybe go with 3.5. If you prefer lower-calorie sources, try 3. Alter the amount depending on how you feel and perform (especially in the gym).
What Are the Best Plant-Based Protein Sources?
There is an enormous number of viable plant protein sources – too many to fit any reasonable list. Therefore, the foods on this list generally come with other significant health benefits that make them essential to a plant-based diet. You may also notice that this (and other lists) overrepresent legumes – that's no mistake. Legumes are popular the world over for their protein punch and a myriad of other health-promoting compounds.
#1 – Tofu (8 g / 3 oz serving)
Tofu is soybean curd. It is a complete protein source, along with other soy products like edamame, soy milk, and miso. The amino acid profile alone could promote tofu to the top of your plant-based protein list. But there are additional health benefits, including a lower risk of cancer, easier weight loss, improved bone health, lower risk of heart disease, etc. And no, soy does not cause breast cancer.
#2 – Lentils (9 g / ½ cup serving)
Lentils have a generous portion of protein, fiber, and vitamins. However, they also contain polyphenols that are loaded with antioxidants. These health boosters can help with weight control, reduce inflammation, prevent diabetes, and have anti-cancer properties.
#3 – Nuts (5-6 g / ¼ cup serving)
Nuts are nutritionally dense and come in a wide variety of flavor profiles. While they are certainly not low-calorie snacks, they contain plenty of unsaturated fats that can help lower cholesterol. As a result, they go great alone or as part of almost any meal.
#4 – Quinoa (8 g / 1 cup serving)
Most people consider quinoa a grain, but it does not come from a grass. Therefore, quinoa and its cousin amaranth are pseudocereals, often replacing cereal grains in cuisine because of their higher protein, vitamin, and mineral content. In addition, the lack of gluten makes quinoa suitable for people with celiac disease and other disorders that make them gluten-intolerant. To top it off, it's also a complete protein source.
#5 – Nutritional Yeast (8 g / ¼ cup serving)
Most people don't think of a topping or spice as a viable source of protein. However, nutritional yeast has it in spades and a whole lot more. It has no gluten or sugar and is excellent for vegans. In addition, it is a colossal source of B vitamins, and its beta-glucan fibers have a host of powerful health benefits. Sprinkle it on anything you think would typically need parmesan cheese. You won't be sorry.
Plant-Based Protein Sources Blend Life's Building Blocks With Other Important Nutrients
Protein is the building block of life. We avoid it at our peril, but there is a wealth of conflicting information about how much we should consume and from which sources we should consume it. Nevertheless, there is evidence a plant-based protein regimen can offer health and environmental benefits to those who adopt it. Among numerous other plant-based protein sources, the ones on this list provide superlative quality proteins in addition to other health-promoting nutrients. As a result, they are superb additions to anyone's diet, whether a staunch vegan or an omnivore who wants to change things up a bit.
Key Takeaways
Make It Your Business – The snacks at work are usually sugary, overprocessed junk. Do what you can to change that. With nuts, seeds, and beans (edamame!) on the snack bar, everyone in the office can get a shot of protein-powered productivity this afternoon.
Powdered Is an Option – Several plant powders on the market make great additives to foods or shakes. Pea protein is gaining popularity, as is hemp (another complete source).
Moderation – You don't have to give up meat to enjoy plant protein. In fact, you can combine sources in many delicious combinations. Diversifying protein sources, even complete ones, is a great way to ensure you get a balance of other essential nutrients, vitamins, and minerals.
The FAO projected in 2011 that worldwide meat demand would rise 78% by 2050. Affluent countries have used meat as their primary protein source for decades and are now joined by developing nations. However, consumer behavior is changing – sustainability and health initiatives are making an impact.
The rise in animal protein demand is matched by a desire for alternative sources, plant-based foods foremost among them. Therefore, consumers need as much information as possible about plant-based protein's potential benefits and sources. Then, armed with the facts, they can decide if a move away from traditional protein sources is suitable for their families.
The FAO projected in 2011 that worldwide meat demand would rise 78% by 2050. Affluent countries have used meat as their primary protein source for decades and are now joined by developing nations. However, consumer behavior is changing – sustainability and health initiatives are making an impact.
The rise in animal protein demand is matched by a desire for alternative sources, plant-based foods foremost among them. Therefore, consumers need as much information as possible about plant-based protein's potential benefits and sources. Then, armed with the facts, they can decide if a move away from traditional protein sources is suitable for their families.
Switching to Plant-Based Protein Has Potential Benefits
Animal protein is tough to beat in terms of quality. Eggs, milk, and meat are complete protein sources, which means they contain the nine essential amino acids (proteins) that our bodies cannot produce. But, unfortunately, there is a tradeoff. Consuming meat increases saturated fat intake, which correlates with a higher incidence of heart disease, stroke, obesity, and other health conditions.
Opinions abound on how much protein is optimal. From lifestyle magazines to cookbooks to innumerable studies and institutes, there's just no consensus when it comes down to it.
Since everyone's mileage varies, here's a starting point. Divide your weight in pounds by 3 or 3.5 and eat that many grams of protein per day. If your protein sources tend to be high in calories and fatty (e.g., meat), maybe go with 3.5. If you prefer lower-calorie sources, try 3. Alter the amount depending on how you feel and perform (especially in the gym).
What Are the Best Plant-Based Protein Sources?
There is an enormous number of viable plant protein sources – too many to fit any reasonable list. Therefore, the foods on this list generally come with other significant health benefits that make them essential to a plant-based diet. You may also notice that this (and other lists) overrepresent legumes – that's no mistake. Legumes are popular the world over for their protein punch and a myriad of other health-promoting compounds.
#1 – Tofu (8 g / 3 oz serving)
Tofu is soybean curd. It is a complete protein source, along with other soy products like edamame, soy milk, and miso. The amino acid profile alone could promote tofu to the top of your plant-based protein list. But there are additional health benefits, including a lower risk of cancer, easier weight loss, improved bone health, lower risk of heart disease, etc. And no, soy does not cause breast cancer.
#2 – Lentils (9 g / ½ cup serving)
Lentils have a generous portion of protein, fiber, and vitamins. However, they also contain polyphenols that are loaded with antioxidants. These health boosters can help with weight control, reduce inflammation, prevent diabetes, and have anti-cancer properties.
#3 – Nuts (5-6 g / ¼ cup serving)
Nuts are nutritionally dense and come in a wide variety of flavor profiles. While they are certainly not low-calorie snacks, they contain plenty of unsaturated fats that can help lower cholesterol. As a result, they go great alone or as part of almost any meal.
#4 – Quinoa (8 g / 1 cup serving)
Most people consider quinoa a grain, but it does not come from a grass. Therefore, quinoa and its cousin amaranth are pseudocereals, often replacing cereal grains in cuisine because of their higher protein, vitamin, and mineral content. In addition, the lack of gluten makes quinoa suitable for people with celiac disease and other disorders that make them gluten-intolerant. To top it off, it's also a complete protein source.
#5 – Nutritional Yeast (8 g / ¼ cup serving)
Most people don't think of a topping or spice as a viable source of protein. However, nutritional yeast has it in spades and a whole lot more. It has no gluten or sugar and is excellent for vegans. In addition, it is a colossal source of B vitamins, and its beta-glucan fibers have a host of powerful health benefits. Sprinkle it on anything you think would typically need parmesan cheese. You won't be sorry.
Plant-Based Protein Sources Blend Life's Building Blocks with Other Important Nutrients
Protein is the building block of life. We avoid it at our peril, but there is a wealth of conflicting information about how much we should consume and from which sources we should consume it. Nevertheless, there is evidence a plant-based protein regimen can offer health and environmental benefits to those who adopt it. Among numerous other plant-based protein sources, the ones on this list provide superlative quality proteins in addition to other health-promoting nutrients. As a result, they are superb additions to anyone's diet, whether a staunch vegan or an omnivore who wants to change things up a bit.
Key Takeaways
Make It Your Business – The snacks at work are usually sugary, overprocessed junk. Do what you can to change that. With nuts, seeds, and beans (edamame!) on the snack bar, everyone in the office can get a shot of protein-powered productivity this afternoon.
Powdered Is an Option – Several plant powders on the market make great additives to foods or shakes. Pea protein is gaining popularity, as is hemp (another complete source).
Moderation – You don't have to give up meat to enjoy plant protein. In fact, you can combine sources in many delicious combinations. Diversifying protein sources, even complete ones, is a great way to ensure you get a balance of other essential nutrients, vitamins, and minerals.
