Switching To Plant Protein: A Guide For Meat Eaters

Converting to a Plant-Based Protein Diet

Why make the switch?

A plant-based diet is not only good for your health but also for the planet. Research suggests that a global shift to a plant-based diet would reduce agricultural land use by 75%, freeing up land for natural vegetation and ecosystems to return.

What are the best sources of plant-based protein?

There are plenty of whole, plant-based proteins that provide nutrients like fibre and antioxidants, without the health risks associated with animal proteins.

High-protein plant sources include tofu, tempeh, edamame, lentils, chickpeas, peanuts, peanut butter, almonds, spirulina, quinoa, mycoprotein, chia seeds, hemp seeds, rice and beans (when eaten together), and potatoes.

How do I make the switch?

Before making any major changes, break down the nutritional value of your favourite meals. You may be surprised by how much protein you're already getting from plant-based sources.

If you do need to increase your protein intake, focus on the whole picture, not just the number. Choose plant-based proteins like beans and lentils, which are low in saturated fat and sodium, and rich in heart-healthy fibre.

What are the potential challenges?

A vegan or vegetarian diet requires planning and research to ensure your nutritional needs are met. It can be challenging to get enough protein, calcium, iron, and vitamin B-12, which are typically obtained from animal products.

What do the experts say?

The Academy of Nutrition and Dietetics recommends a minimum daily protein intake of 0.8 grams of protein per kilogram of body weight. People aiming to build muscle, pregnant or nursing women, and older adults may need more.

How to get enough protein on a plant-based diet

Protein is an essential part of our diet as it helps our bodies create enzymes that are vital for hormones, immune system cells, and antibodies. While animal meats like steak and poultry are common sources of protein, they can be high in saturated fats and sodium, which can negatively impact our health. Plant-based proteins, on the other hand, can be a healthier alternative as they are typically associated with better health outcomes and also include nutrients like fibre and antioxidants. Here are some tips to ensure you get enough protein on a plant-based diet:

Understand your protein requirements

Before making any dietary changes, it's important to understand your nutritional needs. Break down the nutritional value of your favourite meals and calculate how much protein you're already consuming from plant-based sources like beans, vegetables, and even some fruits. You might be surprised to find that you're already getting a good amount of protein from these sources. Use tools like the U.S. Department of Agriculture's online nutrition calculator to understand your protein requirements and how much you're currently consuming.

Focus on protein "packages"

When thinking about increasing your protein intake, consider the whole picture, not just the amount of protein in a particular food. Some animal-based proteins like red and processed meats are high in protein but also contain high levels of saturated fat and sodium, which can be detrimental to your health. Plant-based proteins like beans and lentils, on the other hand, have almost no saturated fat or sodium and are rich in heart-healthy fibre. Therefore, focus on choosing protein sources that offer a more complete package of nutrients.

Choose a variety of plant-based proteins

Some plant-based proteins are complete proteins, meaning they contain all the essential amino acids that our bodies need. Examples include soy products like tofu, tempeh, and edamame; quinoa; and mycoprotein products. However, other plant-based proteins may be missing some amino acids, so it's important to eat a varied diet to ensure you get all the essential amino acids. Include a mix of high-protein foods like almonds, black beans, lentils, peanuts, and soybeans, as well as medium-protein foods like broccoli, brown rice, spinach, and sweet potatoes in your diet.

Try the bowl method

An easy way to incorporate plant-based proteins into your meals is to use the bowl method. Start with a whole grain like brown rice or quinoa, add a legume like black beans or tofu, throw in some vegetables, and top it off with a sauce or flavouring. This method is highly customisable and can be used to create quick, healthy, and delicious meals.

Consider supplements if needed

While it's generally recommended to get your nutrients from whole foods, some people following a plant-based diet may find it challenging to meet their protein requirements, especially if they are athletes, pregnant or nursing, or older adults. In such cases, plant-based protein powders or supplements can help boost protein intake. However, be sure to read the nutrition labels as some supplements may be high in sugar or sodium.

In conclusion, getting enough protein on a plant-based diet is achievable and offers several health benefits. By choosing a variety of plant-based protein sources and focusing on complete protein packages, you can ensure you're getting all the essential amino acids and nutrients your body needs.

The health benefits of plant-based proteins

Improved Health and Longevity

According to UCLA Health senior dietitian Dana Hunnes, PhD, MPH, RD, eating fewer animal products and more plant-based proteins is associated with increased longevity and decreased morbidity. This is supported by epidemiological studies, which have found that higher plant protein intake is associated with lower all-cause and cardiovascular disease (CVD)-related mortality. Replacing red and processed meat protein with plant protein has also been linked to lower total, cancer-related, and CVD-related mortality.

Reduced Risk of Chronic Diseases

Research indicates that replacing some animal-based protein with plant-based protein sources may help decrease the risk of developing chronic diseases such as heart disease, diabetes, and some cancers. This is due in part to the fact that animal proteins, especially red and processed meats, are associated with inflammation caused by saturated fat. In contrast, plant-based proteins contain important antioxidants, vitamins, and minerals that benefit overall health.

Improved Gut Health

The fiber in plant proteins lends to increased satiety and improved gut health. A big benefit of plant-based protein is the fiber it provides, which helps regulate the body's sugar use, keeps hunger and blood sugar in check, and aids in food digestion. When you eat more fiber, the microbiome and the good bacteria in your gut actually change, creating a healthier environment.

Positive Environmental Impact

Plant-based proteins have a lower environmental impact than animal-based proteins, as more greenhouse gases are emitted during the production of animal-based proteins.

The environmental benefits of plant-based proteins

The production of animal-based proteins is unsustainable and has a negative impact on the environment. A shift towards plant-based proteins can help restore the planet. Here are some of the environmental benefits of plant-based proteins:

• Reduced Greenhouse Gas Emissions: A 2019 study showed that switching from an omnivore diet to veganism reduced personal greenhouse gas emissions by 50%, while moving to a lacto-ovo-vegetarian diet brought them down by 35%.
• Water Usage: According to the Water Footprint Network, meats like beef, poultry, and pork use significantly more water than plant-based proteins like pulses, nuts, and cereal grains. For example, the water footprint of beef is six times higher than that of pulses.
• Reduced Pressure on Land Resources: Animal agriculture puts a strain on land resources, and a shift towards plant-based proteins can help alleviate this pressure.
• Improved Kidney Function: Plant-based proteins have been found to have renoprotective effects, improving kidney function, and reducing the incidence of chronic kidney disease.
• Lower Risk of Chronic Diseases: Plant-based proteins are associated with a reduced risk of chronic diseases such as type 2 diabetes, cardiovascular disease, and certain types of cancer.
• Improved Cardiovascular Health: Plant-based proteins can help lower blood pressure and improve cardiovascular health, especially in elderly patients.
• Improved Digestibility: Plant-based proteins are generally more digestible than animal-based proteins, making them easier for the body to absorb and utilize.
• Reduced Allergenicity: Plant-based proteins have a lower risk of causing food allergies compared to animal-based proteins.
• Improved Bone Health: Plant-based proteins can contribute to improved bone density and reduce the risk of osteoporosis.
• Weight Management: Plant-based proteins can aid in weight management and help control obesity, especially in adolescent populations.

High-protein plant-based foods

The benefits of a plant-based diet are numerous, including reducing your risk of diabetes, lowering inflammation and decreasing your cancer risk. Plant-based proteins also tend to be high in fibre, vitamins, minerals and other important nutrients.

Soy Foods

Soy foods such as tofu, tempeh and edamame are complete proteins, containing all nine essential amino acids. They also contain iron, calcium, and 12-20g of protein per 3.5oz (100g) serving. Edamame is also rich in folate, vitamin K and fibre, while tempeh contains probiotics, B vitamins, magnesium and phosphorus.

Legumes

Lentils, beans and chickpeas are excellent sources of protein, complex carbohydrates, fibre, iron, folate, phosphorus, potassium, manganese and beneficial plant compounds. They contain around 15-18g of protein per cooked cup (170-198g).

Seeds

Seeds such as hemp seeds, nutritional yeast and chia seeds are rich in protein, fibre, calcium, iron, magnesium, selenium, omega-3 fatty acids and other vitamins and minerals. Nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese and B vitamins, including vitamin B12.

Vegetables

Green peas, broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts are some of the vegetables with the most protein, containing around 4-5g of protein per cooked cup.

Ancient Grains

Spelt, teff, amaranth and quinoa are higher in protein than other ancient grains, providing 10-11g of protein per cooked cup (246-250g). They are also excellent sources of complex carbohydrates, fibre, iron, magnesium, phosphorus and manganese.

Mycoprotein

Mycoprotein is a non-animal-based protein derived from a type of fungus. It is often used to produce meat substitutes and contains 15-16g of protein per 3.5oz (100g) serving, along with 5-8g of fibre.

How to incorporate more plant-based proteins into your diet

There are many reasons to consider incorporating more plant-based proteins into your diet. Firstly, animal meats like steak and poultry, which are common sources of protein, can be high in saturated fats and sodium, making them an unhealthy choice. Plant-based proteins, on the other hand, are typically associated with better health outcomes and include nutrients like fibre and antioxidants. In addition, a shift towards a more plant-based diet can also help reduce your carbon footprint, as animal agriculture is a major contributor to greenhouse gas emissions and land use.

Know your current protein sources

Before making any changes to your diet, it's important to understand where you're currently getting your protein from. You may be surprised to learn that many plant-based foods you already eat contain a good amount of protein. These include beans, vegetables, and even some fruits. Legumes, seeds, grains such as quinoa, brown rice, and amaranth, and cruciferous vegetables like broccoli and kale are all rich in protein.

Focus on protein "packages"

When thinking about increasing your protein intake, consider the whole picture, not just the amount of protein in grams. This means paying attention to the other nutrients that a food provides, as well as its fat, sodium, and sugar content. For example, red and processed meats like steak and chicken thighs are high in protein but also tend to be high in saturated fat and sodium. On the other hand, plant-based proteins like beans and lentils have almost no saturated fat or sodium and are rich in heart-healthy fibre.

Choose a variety of plant-based proteins

There are many plant-based proteins to choose from, and they can be excellent sources of not just protein but also other essential nutrients. Here are some options to consider:

• Tofu, tempeh, and edamame: Soy products are among the richest sources of plant-based protein. Tofu is versatile and takes on the flavour of the dish it is prepared in. It can be used as a meat substitute in sandwiches, soups, and dishes like kung pao chicken and sweet and sour chicken. Tempeh and edamame (immature soybeans) are also good sources of calcium and iron, making them healthy substitutes for dairy products.
• Lentils: Red or green lentils are a great source of protein, fibre, and key nutrients like iron and potassium. They can be easily added to stews, curries, salads, or rice to boost your protein intake.
• Chickpeas: Cooked chickpeas contain around 7.25 grams of protein per half cup and can be eaten hot or cold. They are highly versatile and can be added to stews and curries or roasted in the oven with spices. Hummus, made from chickpea paste, is another tasty, protein-rich option.
• Peanuts and peanut butter: Peanuts are protein-rich and contain around 20.5 grams of protein per half cup. They are also a good source of healthy fats and may improve heart health. Peanut butter is also a great option, with 3.6 grams of protein per tablespoon.
• Almonds: Almonds provide 16.5 grams of protein per half cup and are a good source of vitamin E, which is great for skin and eye health.
• Spirulina: Spirulina is a type of blue or green algae that contains around 8 grams of protein per 2 tablespoons. It is also rich in nutrients like iron, B vitamins (except B12), and manganese. Spirulina can be added to water, smoothies, fruit juice, or sprinkled over salads and snacks.
• Quinoa: Quinoa is a grain with a high protein content and is considered a complete protein, containing all nine essential amino acids. It is also rich in magnesium, iron, fibre, and manganese. Quinoa can be used in soups and stews, sprinkled on salads, or eaten as a main course.
• Mycoprotein: Mycoprotein is a fungus-based protein often used as a meat substitute. Mycoprotein products contain around 13 grams of protein per half cup serving. However, many of these products contain egg white, so check the label if you follow a vegan diet.
• Seeds: Chia seeds and hemp seeds are complete proteins and low-calorie foods that are rich in fibre and heart-healthy Omega-3 fatty acids. They can be added to smoothies, sprinkled on plant-based yoghurt, or soaked in water or plant milk to make a pudding.
• Rice and beans: Separately, rice and beans are incomplete protein sources, but when eaten together, they provide all the essential amino acids. This classic combination can be enjoyed as a side dish or spread on sprouted grain bread with hummus for a savoury, protein-packed meal.
• Potatoes: A large baked potato offers 8 grams of protein per serving and is also high in other nutrients like potassium and vitamin C. Adding hummus or bean dip increases the protein content further.

Try the bowl method

An easy way to incorporate more plant-based proteins into your meals is to use the bowl method. Start with a whole grain like brown rice, quinoa, or potatoes as your base. Then, add a legume like black beans, tofu, or tempeh, and some vegetables. Finally, top it off with a sauce or flavouring of your choice. This method is quick, customizable, and a great way to ensure you're getting a balanced, protein-rich meal.

Check your protein intake

While plant-based proteins can provide all the essential amino acids, it's important to eat a varied diet to ensure you're getting enough protein and other necessary nutrients. You can use tools like the U.S. Department of Agriculture's online nutrition calculator to determine your recommended protein intake and track your progress. If you're considering a vegan or vegetarian diet, it's also a good idea to consult a doctor or nutritionist to ensure you're meeting all your nutritional needs.

Frequently asked questions