Plant-Based Protein Diet: Making The Switch

A plant-based diet has been around for as long as ancient Greece, and it is a time-tested trend that has gained popularity in recent years. Switching to a plant protein diet can be beneficial for several reasons. Firstly, it is easy on the stomach as plant proteins are free of milk products, including lactose, to which 65% of the population has some degree of intolerance. Plant proteins also contain fibre and digestive enzymes that aid the stomach in processing food efficiently. Secondly, a plant-based diet can lower the risk of developing chronic diseases such as heart disease, diabetes, and certain types of cancer. This is because plant-based foods contain important antioxidants, vitamins, and minerals that benefit overall health. Additionally, the fibre in plant proteins leads to increased satiety and improved gut health. Thirdly, plant-based proteins tend to be safer than animal-based proteins as they are less likely to contain high levels of deadly metals such as lead, mercury, or arsenic. Finally, a plant-based diet is good for the planet as it reduces the environmental impact associated with meat production, such as the heavy toll on fossil fuel supplies, land resources, and water resources.

Understanding the different types of plant proteins

Plant proteins are responsible for a majority of the biological roles in the cell, and they can be considered biomolecular devices with natural structural and functional properties.

Albumins

Albumins are water-soluble, globular proteins that are coagulable by heat. The most well-known albumins are serum albumin, the major protein in human blood, and egg white. In plants, albumin is present as a 2S albumin storage protein in seeds, e.g., as leucine in barley, wheat, and rye, as legumelin in pea, soybean and cowpea, as phaselin in kidney bean, and as ricin in castor bean.

Globulins

Globulins are also globular proteins, which have a higher molecular weight than albumins, and are soluble in dilute salt solution, but insoluble in water. The most well-known globulin is a major human blood protein (serum gamma globulin). In plants, globulins are present as storage proteins in both, dicots and monocots, making them the most common group of storage proteins. Based on sedimentation coefficient, the plant storage globulins are divided into two groups, 7S vicilin-type, and 11S legumin-type.

Prolamins

The prolamins are found in particular as storage proteins in seeds of the grass family (Triticeae), where they are the dominant proteins, comprising up to 85% of total protein. The prolamins found in wheat are called gliadins, while the nomenclature of the prolamins in other cereals is based on their Latin names; zein in maize, hordein in barley, and secalin in rye.

Glutelins

Glutelins are even larger and more complicated molecules than the prolamins. Wheat glutelins (glutenins) are known to form the largest polymers in nature. The vast majority of previous studies have focused on examining how these large polymers are formed and the background to their formation.

How to get all the essential amino acids from plant foods

Amino acids are the building blocks of proteins. While your body can make some of them, you must obtain nine through your diet. These are referred to as essential amino acids and include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Although most complete proteins are animal-based, some plant foods are also complete proteins, including soy foods such as tofu, tempeh, and edamame. In addition to these foods, you can create complete proteins by eating a variety of grains, legumes, nuts, seeds, and vegetables.

• Include a variety of plant proteins in your diet: Soy foods, legumes, grains, nuts, and seeds all contain different amounts of amino acids. By eating a variety of these foods, you can ensure you're getting all the essential amino acids your body needs.
• Combine grains with legumes: Grains like rice are low in lysine, while lentils and beans are high in lysine. By combining these foods, you can create a complete protein that provides all the essential amino acids.
• Try plant-based meat substitutes: Some meat substitutes, such as mycoprotein, are made from fungi and are complete proteins. They can be a good alternative to animal-based proteins.
• Choose plant-based dairy alternatives: Tofu, for example, is a complete protein and can be used as a substitute for dairy in recipes.
• Experiment with plant-based complete proteins: Quinoa, amaranth, buckwheat, and hemp seeds are all plant-based sources of complete proteins. Including these in your diet can help ensure you're getting all the essential amino acids.

By incorporating a variety of plant-based proteins into your diet and combining certain foods, you can easily meet your essential amino acid needs while following a plant-based diet.

The health benefits of a plant protein diet

A plant-based diet has been around for a long time, at least since ancient Greece. The key ingredients vary, but the diet typically includes minimally processed vegetables, fruits, grains, nuts, seeds, herbs, and spices. Plant-based diets are associated with a range of health benefits, including reduced risk of heart disease, diabetes, and certain cancers. This article will explore the health benefits of a plant protein diet and provide tips for making the switch.

Health Benefits of a Plant Protein Diet

• Improved digestive health: Plant-based proteins are easy on the stomach and can help reduce bloating and discomfort. They are free of milk products, including lactose, to which 65% of the population has some degree of intolerance. Plant proteins also contain fiber and digestive enzymes that aid in food processing and movement.
• Lower risk of disease: Excessive meat consumption is linked to various health issues, including raised levels of LDL cholesterol. Plant-based proteins, on the other hand, lower the risk of potential health problems. In addition, soy protein-rich diets have been found to reduce glomerular hyperfiltration, a contributor to kidney injury.
• Complete protein source: While not every source of plant protein is complete on its own, the liver can store amino acids, so you don't need to worry about combining complementary proteins at each meal. By consuming a variety of plant proteins such as soy, legumes, and grains, you can ensure your body gets the proper balance of amino acids.
• Safer option: Plant-based proteins tend to be safer than other sources of protein. Many whey protein brands have been found to contain high levels of deadly metals such as lead, mercury, or arsenic. In contrast, plant-based proteins are made from hemp seeds and peas, reducing the risk of consuming dangerous metals.
• Improved muscle building: Plant-based proteins can facilitate faster muscle building compared to animal-based proteins. This is because the body can only absorb a certain amount of protein at once, and plant-based proteins are more easily absorbed.
• Weight control: Plant-based proteins are better for correct brain functioning, helping the brain signal to the body when it is full. This can lead to improved weight control and prevent weight gain.
• Environmental benefits: Plant-based protein sources are not just good for your health but also beneficial for the environment. Meat production has a significant impact on fossil fuel supplies, land resources, and water resources. By switching to plant-based proteins, you can reduce your environmental footprint.

Tips for Switching to a Plant Protein Diet

• Start gradually: If you are new to plant-based eating, consider taking a gradual approach. You can go meatless one day a week, incorporate more plant-based options at breakfast, or add greens to your daily meals.
• Variety is key: To ensure you're getting all the essential amino acids, it's important to consume a variety of plant-based proteins. Include a range of beans, legumes, grains, nuts, and seeds in your diet.
• Educate yourself: Familiarize yourself with plant-based recipes and health benefits to make the transition easier. Collect cookbooks or explore online resources to find a variety of plant-based meal options.
• Get support: Encourage family and friends to join you on your plant-based journey. You can also invite them to try plant-based restaurants or cuisines that naturally incorporate more plant-based options.
• Ensure adequate nutrition: Plant-based diets can cut out natural sources of essential vitamins and minerals. It's important to ensure you're getting enough calcium, vitamin D, zinc, vitamin B12, and protein. Consider using fortified foods or supplements to meet your nutritional needs.

How to transition to a plant protein diet

How to transition to a plant-based protein diet

Transitioning to a plant-based protein diet can be a great way to improve your health and reduce your environmental impact. Here are some tips to help you make the switch:

Understand the key ingredients

A plant-based protein diet typically includes a variety of plant-based sources of protein such as beans, peas, lentils, nuts, seeds, grains, and soy. It's important to choose a variety of plant-based proteins to ensure you're getting all the essential amino acids that your body needs.

Make gradual changes

If you're new to plant-based eating, it's a good idea to make gradual changes. You can start by going meatless one day a week or making breakfast more plant-based. Try to eat plant-based until dinner and add greens like spinach or kale to your daily meals. You can also swap out meat in recipes for plant-based options like black beans or tofu.

Get creative with recipes

There are plenty of plant-based recipes available online and in cookbooks. Experiment with different recipes and seasonings to find flavours you enjoy. You can try making black bean and corn salsa, pesto-stuffed mushrooms, or a Southwest taco bowl with plant-based proteins.

Choose nutrient-dense proteins

When choosing plant-based proteins, opt for nutrient-dense options. For example, canned beans are a good source of protein, but they may have a high concentration of salt, saturated fat, or added sugar. Read the nutrition labels to know what you're eating in addition to protein and to ensure you're getting enough protein per serving.

Consider your individual needs

The amount of protein you need depends on your age, sex, height, weight, and physical activity level. Use a calculator like the USDA DRI Calculator to determine your daily protein requirements. If you have specific health concerns or conditions, consult with your healthcare provider or a registered dietitian to ensure you're meeting your nutritional needs.

Build a support system

Consider inviting your friends and family to join you on your plant-based journey. You can also find restaurants that offer plant-based options or connect with online communities for support and inspiration.

Plant protein recipes

Breakfast

• Scrambled Tofu Breakfast Burrito - a 30-minute vegan breakfast with tofu, roasted vegetables, avocado, kale, and salsa.
• Bananas and Cream Oatmeal - a protein-rich, naturally sweetened breakfast with 26 grams of protein per serving.
• Healthy Banana Pancakes - 2 ounces of quick-cook oats have 8 grams of protein.
• Strawberry Chocolate Overnight Oats - a sweet breakfast with a protein boost; add chia seeds or crushed walnuts for even more protein.

Lunch

• Chickpea Avocado Salad - a high-protein meal with 22 grams of protein per serving. Add avocado or swap out mayo for hummus.
• Chipotle Chickpea Tacos - chickpeas coated in soy sauce, chipotle peppers, and garlic.
• Chickpea Sweet Potato Stew - a 30-minute, protein-packed stew with fiber-rich sweet potatoes, spinach, and chickpeas.
• One-Pot Enchilada Rice - a gooey, cheesy dish with black beans and brown rice.
• Buffalo Chickpea Wraps - chickpeas coated in buffalo sauce and smothered in a homemade hummus-based sauce.
• 3-Bean Salad - a protein-rich salad with three types of beans, veggies, and a homemade dressing.
• Black Bean Burgers - a veggie burger with black beans, shredded carrots, oats, and onion.
• Chickpea Salad Sandwich - a chicken salad sandwich without the chicken, with 13 grams of protein per serving.

Dinner

• Sesame Peanut Noodles - a 30-minute, easy-to-make, protein-rich dish with peanut butter, veggies, and sesame seeds.
• Avocado Quinoa Power Salad - a filling, healthy salad with avocado, spinach, and quinoa.
• Lasagna Soup - a saucy, protein-packed dish. Add plant-based meat crumbles for an extra protein boost.
• One-Pot Lentil Bolognese - a meat-free Bolognese with lentils and a mix of broth, spices, and herbs.
• Veggie Fried Rice - a meat-free fried rice with peas, carrots, bell pepper, broccoli, and corn.
• Easy Chickpea Curry (Chana Masala) - an Indian-inspired, naturally meat-free dish with two cans of chickpeas, garlic, ginger, turmeric, and lemon.
• Green Mac 'n' Cheese - a classic dish with a nutrient boost from 4 cups of fresh spinach.
• Zuppa Toscana - an Italian soup with potatoes, kale, and sausage, with 27 grams of protein per serving.
• Roasted Vegetable Pasta - a wholesome vegan meal with 21 grams of protein per serving.
• Vermicelli Noodle Bowl - a vibrant, flavourful dish with 35 grams of protein per serving.
• Macaroni Salad - a classic side dish with tofu, giving it an 'eggy' texture and 30 grams of protein per serving.
• Spicy Tofu Fried Rice - a savoury, spicy dish with 25 grams of protein per serving.
• Apricot Glazed Tempeh - a tempeh dish with 25 grams of protein per serving. Serve with brown rice and roasted squash for a protein boost.
• Rainbow Taco Salad - a colourful, veggie-packed bowl with 20 grams of protein per serving.
• Sesame Eggplant & Almond Butter Tofu Bowls - a 30-minute, Asian-inspired bowl with crispy almond butter tofu and sesame stir-fried eggplant.
• Quinoa Chickpea Buddha Bowl - a nutrient-rich bowl with steamed kale, chickpeas, quinoa, and a tahini sauce.
• Blissed-Out Thai Salad with Peanut Tempeh - a 30-minute Thai-inspired salad with rainbow veggies, noodles, and marinated peanut tempeh.
• Smoky Tempeh Burrito Bowls - a protein-packed dish with tempeh in a smoky chipotle sauce, served with brown rice, black beans, and veggies.
• Grilled Rosemary Tempeh Flatbread - a flavourful, textured flatbread with 23-35 grams of protein per serving.
• Skillet Nacho Dip - fully loaded nachos with pea protein-based 'ground beef' and refried beans, offering 34 grams of protein per serving.

Snacks

• No-Bake Vegan Protein Bars - a simple, delicious snack with 10 grams of protein.
• Dark Chocolate Hemp Energy Bites - a fudgy, sweet snack with dates, hemp seeds, walnuts, almond butter, and cacao powder.
• No-Bake PB & J Energy Bites - a quick, healthy snack with the flavours of peanut butter and jelly.
• Chocolate Peanut Butter Banana Shake - a healthy, creamy, chocolatey shake.

Frequently asked questions