Plant-Based Protein Diet: A Healthy, Sustainable Choice

A plant-based protein diet is a way of eating that focuses on getting your protein from plants, rather than animal sources. This might mean eating a completely vegan or vegetarian diet, or simply reducing your intake of animal products. Plant-based proteins include grains, beans, nuts, seeds, and soy. Research suggests that eating more plant-based protein can improve your health, reduce your risk of chronic diseases, and benefit the environment.

Characteristics of a Plant-Based Protein Diet

What are plant proteins?

Plant proteins are proteins derived from plants, as opposed to animal proteins, which are obtained from poultry, beef, or pork. Plant proteins are essential for the body as they help make hormones, cells, and muscle tissue. They enable muscles to move, help carry oxygen in the blood, and make up enzymes that power chemical reactions.

Plant proteins are made up of 20 amino acid building blocks, 11 of which are called nonessential and can be made in the body. The remaining nine are called essential and must be obtained through diet. Foods that contain all nine essential amino acids are called "complete proteins", while those lacking one or more are "incomplete proteins". Some plant proteins are incomplete, but consuming a variety of plant-based proteins throughout the day ensures the body's needs are met.

Examples of plant proteins include grains, beans, nuts, seeds, and soy. Legumes, such as garbanzo, kidney, black, pinto, or cannellini beans, are also excellent sources of plant protein. Additionally, processed plant-based meat alternatives, including burgers, "chicken" tenders, and "fish" fillets, have become popular. However, it is unclear if these processed alternatives provide the same health benefits as whole-food, plant-based protein options.

Plant proteins offer a range of health benefits. Research indicates that replacing animal-based proteins with plant-based sources may reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Plant proteins are also rich in antioxidants, vitamins, minerals, and fiber, which promote gut health and increase satiety. Furthermore, plant-based proteins have a lower environmental impact as the production of animal-based proteins emits more greenhouse gases.

In conclusion, plant proteins are essential for overall health and can be obtained from a variety of plant-based sources. By incorporating a diverse range of plant proteins into one's diet, individuals can meet their protein needs while also enjoying the associated health and environmental benefits.

What are the health benefits?

A plant-based protein diet is associated with a wide range of health benefits. Firstly, it can help lower your risk of cancer and heart disease. Research has also shown that a plant-based protein diet is linked to increased longevity and decreased morbidity. Plant-based proteins are also a good source of essential amino acids, which are required by the body to perform most bodily functions, from cell repair and hormone production to muscle building and blood clotting.

Plant-based proteins are also high in fibre, which is critical for digestive health, blood sugar regulation, lowering LDL (bad) cholesterol levels, and reducing cancer and heart disease risk. Plant-based proteins also contain plenty of other nutrients such as magnesium, copper, manganese, selenium, riboflavin, and vitamins A, C, K, and E—vitamins and minerals that are often missing from animal proteins.

Plant-based proteins also offer important antioxidants and phytochemicals, as well as heart-healthy monounsaturated and polyunsaturated fats. They usually contain significantly fewer calories, and high-fibre diets have been shown to be filling, which is why people who consume plant-based proteins tend to have smaller waist circumferences and lower excess body weight.

Plant-based proteins are also beneficial for gut health. The added fibre in plants promotes good gut bacteria, which helps regulate the body's sugar use, keeps hunger and blood sugar in check, and helps food move through the digestive system with regularity.

Finally, a plant-based protein diet is also good for the environment. Research has shown that plant-based diets such as vegan and vegetarian diets are associated with reduced greenhouse gas emissions.

What are some good sources?

It is a common misconception that you need to eat meat to get enough protein. However, it is entirely possible to get your daily dose of protein from plant-based sources. Here are some good sources of plant-based protein:

Legumes

Lentils, chickpeas, beans, and peas are all legumes that are rich in protein, as well as other nutrients like fibre, vitamins, minerals, and phytonutrients. A half-cup serving of cooked legumes provides around 9 grams of protein. Legumes are also a good source of antioxidant-rich polyphenols, which have anti-obesity, anti-cancer, anti-inflammatory, and anti-diabetes properties.

Hemp Seeds

Hemp seeds, also known as hemp hearts, are small but mighty. They contain all nine essential amino acids, and 3 tablespoons provide about 10 grams of protein. Sprinkle them on salads, soups, yoghurt, or toast for a subtle nutty flavour and a nice crunch.

Tofu

Like hemp seeds, tofu is derived from soybeans and contains all nine essential amino acids, making it a complete protein. A 3-ounce serving of tofu offers 9 grams of protein, as well as potassium and iron. Tofu is a versatile ingredient that can be stir-fried, roasted, or used as a meat substitute in dishes like burgers.

Nuts

Most nuts are good sources of protein, with a small handful (less than 1/4 cup) providing around 5-6 grams of protein. Almonds and pistachios offer the most protein per serving. Nuts are also good sources of heart-healthy unsaturated fats, which can help lower cholesterol levels.

Quinoa

Quinoa is technically a seed, but it is often referred to as a whole grain. It can be used in place of other grains like rice and pasta. One cup of cooked quinoa provides 8 grams of protein and 5 grams of fibre. Quinoa is also a complete protein, containing all nine essential amino acids.

Nutritional Yeast

Nutritional yeast is a deactivated strain of yeast that is sold commercially as a yellow powder or flakes. It is a complete source of plant protein, providing 8 grams of protein and 3 grams of fibre per 1/4 cup. Nutritional yeast is also an excellent source of B vitamins, zinc, magnesium, copper, and manganese. It has a cheese-like umami flavour that makes it a popular ingredient for vegans and non-vegans alike.

Tempeh

Tempeh is another high-protein soy product that makes a great meat substitute. It is a dense, cake-like helping of fermented soybeans, sometimes with added spices and grains. A 3-ounce serving of organic tempeh contains 14 grams of protein.

Black Beans

Black beans, like other legumes, are nutritional powerhouses. A 1/2 cup serving contains about 7.5 grams of protein, as well as fibre, folate, magnesium, and iron. Black beans can be added to salads, stir-fries, soups, and stews.

Peanut Butter

Peanut butter is not just a delicious pantry staple, but it's also a good source of plant-based protein. A 2-tablespoon serving has 7 grams of protein. However, it's important to choose healthy varieties without added sugar and to watch your portion size, as peanut butter can be high in calories.

Other good sources of plant-based protein include amaranth, chickpea pasta, seitan, protein powder, soy milk, oats, wild rice, chia seeds, and nut butter.

How do I add them to my diet?

A plant-based protein diet can have several health benefits, including controlling diabetes, reducing the risk of heart disease, and even aiding cancer survivorship. Here are some tips on how to add plant-based proteins to your diet:

Find Out Where You're Already Getting Protein:

Before making any drastic changes, analyse the nutritional value of your favourite meals. You may be surprised by how much protein you're already consuming from plant-based sources like beans, vegetables, and even certain fruits. Legumes, seeds, grains like quinoa, brown rice, and amaranth, as well as cruciferous vegetables like broccoli and kale, are all excellent sources of protein.

Focus on Protein "Packages":

Rather than just focusing on the amount of protein, consider the bigger picture and the overall healthfulness of your diet. Red and processed meats are high in protein but also saturated fat and sodium. On the other hand, plant-based proteins like beans and lentils are rich in fibre and have minimal saturated fat and sodium.

Experiment with Whole Grains:

Whole grains like brown rice, oats, quinoa, millet, amaranth, kamut, and teff are excellent sources of protein. They are versatile and can be incorporated into various dishes, including salads, cereals, and even desserts.

Include a Variety of Plant Proteins:

Don't worry about "combining plant proteins" at every meal. Instead, focus on consuming a variety of plant-based proteins over time. Include pulses (beans, lentils, peas), soy foods (tempeh, tofu, soybeans), seeds (hemp seeds, chia seeds, sunflower seeds), nuts (almonds, pistachios), peanuts, and whole grains in your diet.

Boost Your Breakfast:

Many breakfast foods are high in refined sugars and grains but lack protein. Try incorporating protein-rich foods like tofu scramble, soy latte, chia pudding, or a spirulina smoothie into your morning routine.

Cook with Pulses and Soy Foods:

Prepare comforting bean dishes, stews, chilis, and soups using a slow cooker or Instant Pot. You can also use beans in salads, wraps, curries, and stir-fries. Soy foods like tofu, tempeh, soy milk, edamame, and soybeans are excellent additions to your diet.

Load Up on Nuts and Seeds:

Nuts and seeds are versatile and can be sprinkled on salads, stirred into cereals, blended into smoothies, or added to baked goods. They are a great way to boost the protein content of your meals and snacks.

Try Plant-Based Protein Recipes:

Explore traditional recipes from Greece, India, Italy, Mexico, and Asia, which often include a variety of plant-based proteins. You can also look for plant-based protein recipes that use familiar sauces commonly paired with meat proteins, such as marinara, barbecue, tikka masala, and sweet-and-sour sauces.

Enhance Texture and Flavour:

To improve the texture and flavour of your plant-based dishes, add heartier ingredients like mushrooms, jackfruit, eggplant, carrots, or artichoke hearts. Create savoury (umami) flavours by incorporating dried tomatoes, winter squash, mushrooms, sweet potatoes, olives, corn, or toasted nuts.

Reduce Meat Gradually:

If you're used to meat-centric dishes, start by reducing the amount of meat in your recipes while increasing plant-based ingredients. For example, if you usually make a soup or stew with meat, try adding more vegetables, nuts, or legume beans instead.

What are some easy plant-based meals?

A plant-based protein diet can provide all the nutrients you need, including protein. Here are some easy plant-based meal ideas that are both delicious and nutritious:

Buddha Bowls

These colourful bowls are a well-balanced meal, containing protein, whole grains, and vegetables. Try roasting sweet potatoes, chickpeas, and brown rice, and combine them with massaged kale, radishes, carrots, and cabbage. You can also experiment with other roasted vegetables like cauliflower, broccoli, or butternut squash. Don't forget to add a tasty sauce, such as a turmeric tahini sauce, to bring all the flavours together.

Roasted Veggie Grain Bowl

This bowl features roasted vegetables, hearty quinoa, and pepitas for a crunchy texture. The star of this dish is the super-green kale pesto sauce, which you'll want to drizzle over everything.

Green Bean Pasta with Cashew Pesto

Blend cashews, fresh spinach, fresh basil, and nutritional yeast to create a delicious and glossy pesto sauce. Be sure to soak the cashews for 30 minutes before blending. This pasta dish is not only tasty but also packed with nutrients.

Thai Rice Salad Bowls

This vibrant bowl combines red cabbage for crunch, scallions for sharpness, and sweet potato wedges for a touch of sweetness. Serve it with cilantro, sriracha sauce, and an almond-lime dressing. It's a feast for both the eyes and the taste buds.

Chickpea Burgers

These scrumptious burgers are a simple and satisfying option for the whole family. They include carrot and bell pepper for sweetness, and tomato paste, red wine vinegar, Dijon mustard, and nutritional yeast for a tangy flavour.

Lentil Vegetable Soup

This easy soup combines everyday vegetables with the rich, meaty texture of brown lentils. It's a comforting and nutritious option that will leave you feeling satisfied.

Best-Ever Beefless Stew

Warm up with this flavourful stew that features portobello mushrooms for umami flavour and plenty of potatoes and vegetables. It's a hearty and comforting dish that will become a family favourite.

Spinach-Potato Tacos

Take your tacos to the next level with this tasty spinach and potato filling. It's a creative and plant-based way to enjoy your favourite Mexican dish.

Black Bean and Sweet Potato Quesadillas

You won't miss the cheese in these sweet potato quesadillas. Filled with salsa, rice, spinach, and beans, this Mexican-inspired dish is sure to be a crowd-pleaser.

Easy Vegan Corn Chowder

Indulge in this creamy corn chowder without any dairy. It achieves its creamy texture by using almond flour and potato instead of dairy products. It's a comforting and satisfying plant-based option.

Peanut Noodle Kale Bowls

These peanut noodles are a quick and gluten-free option for dinner. You can use 100% buckwheat soba noodles or brown rice pasta. Add in your favourite vegetables, such as snap peas, radishes, cucumbers, carrots, or mushrooms.

Roasted Cauliflower Salad

This salad is a burst of flavours and textures, featuring French green lentils, briny olives, bright pickled onions, and dried fruit. It's a perfect lunch option or a hearty side dish.

Curry Lentil Soup

This curried lentil soup is a simple, flavourful, and comforting weeknight meal. It's easy to make and richly satisfying.

Baked Sweet Potato with Hummus

A baked sweet potato with hummus is a quick and healthy lunch option. You can also add steamed vegetables or a squeeze of lemon to enhance the flavours.

Portobello Mushroom Burger

This plant-based burger is easy to make and full of flavour. Simply douse portobello mushroom caps in balsamic and tamari, grill them to perfection, and pile them into hamburger buns with your favourite toppings.

Veggie Wraps with Avocado and White Bean Salad

These wraps strike the perfect balance between crunchy veggies and soft avocado and mashed white beans. They're a delightful and satisfying lunch option and can also be cut into bite-sized pieces and served as an appetizer.

Frequently asked questions