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Is plant based protein good for you?

Is plant based protein good for you?

Team ErbologyErbology

With the popularity of vegetarian and vegan diets on the rise, in this article we will be exploring if plant-based protein is good for you.

October 19, 2022 6:10 pm

Let’s start with the basics – what is protein?

Out of the three macronutrients, protein is certainly one that gains a lot of attention. A common concern about plant-based diets is that they lack sufficient protein. More specifically plant-based protein. But why is this a concern? Firstly, let’s take a look at the role protein plays in our bodies. 

Proteins are essential nutrients for the human body. They are one of the main building blocks of muscles, tendons, organs, and skin, as well as enzymes, hormones, and neurotransmitters that serve many important functions. In addition, protein also serves as a fuel source, providing 4 kcal per gram.

Building blocks called amino acids make up proteins. When we digest protein from our diets, they break down into amino acids. The body then builds all the different proteins it requires from these amino acids. We produce some of these amino acids ourselves, but we must obtain essential amino acids (EAAs) from food. Generally, animal proteins contain all 9 EAAs unlike most plant-based proteins.

The amount of protein a person needs depends on many factors, including activity level, age, muscle mass, and overall health. However, for the general healthy adult population 0.75g of protein per kg of body is recommended.

veggie burger recipe

Plant vs animal protein

These days, more and more people are turning away from the more traditional animal proteins in favour of those that come from plants, especially in western societies. For example, about 28% of the American population ate more protein from plant sources in 2020.(1) But how do plant based proteins compare to animal protein?

As mentioned earlier, there are 20 amino acids that our body uses to build protein. Out of these 20 amino acids, 9 are considered essential, which means that our bodies cannot produce them itself. Therefore, you need to get them from your diet. These 9 EEAs consist of:

  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine

Animal protein contains all nine essential amino acids in sufficient amounts. Whereas, plants typically offer a limited amount of at least one essential amino acid. For example, beans and lentils contain low amounts of methionine. Alternatively, nuts and seeds are low in lysine. As a result, people often refer to plant based foods as “incomplete” sources of protein.

However, as long as you eat a variety of plant-based proteins, this shouldn’t cause a problem because you can still get sufficient amounts of all the essential amino acids your body needs. Furthermore, soybeans, amaranth and quinoa contain all the essential amino acids, like those found in meat.

cooked and raw amaranth grain

10 examples of plant-based protein

Those considering a plant based diet are often worried about low protein intake, but there are plenty of sources of plant protein. To give you an idea, here are 10 examples of plant-based protein:

  • Seitan contains a whopping 25g of protein per 100g. However, seitan is a wheat-based protein made from gluten, so it’s certainly not a good source for any coeliacs! Although seitan is high in protein and fairly low in calories, fat, and carbohydrates, it’s high in sodium and is highly processed. Therefore it shouldn’t be consumed every day. 
  • Soybeans are one of the few complete plant-based proteins and contain around 12g of protein per 100g. Tofu, tempeh, and edamame originate from soybeans and are used predominantly in East Asian cuisine.
  • Lentils, also called pulses, are a subgroup of legumes that come in multiple varieties, including green, brown, yellow, red, and black. They average 8g of protein per 100g cooked.
  • Pea protein is used in a number of products such as pea milk and meat alternatives. It can contain up to 78g of protein per 100g. 
  • Amaranth and quinoa typically provide 4g of protein per 100g cooked. They are feferred to as gluten-free grains because they don’t grow from grasses like other cereal grains do. Also, amaranth and quinoa are complete sources of protein.
  • Chickpeas also known as garbanzo beans are a common ingredient in wraps, falafel, salads and hummus. 100g portion of chickpeas provides 9g of protein. 
  • Nuts like almonds, cashews and walnuts are good sources of protein. The nut with the highest protein content is peanuts, which provide 26g per 100g.
  • Oats contain approximately 17g of protein per 100g. Although they’re not a complete protein, they do contain higher quality protein than other grains.
  • Spirulina is a type of algae often taken in powder or tablet form. 100g of spirulina powder contain around 58g of protein. 

Organic Hemp Seed Powder contains 36g of protein per 100g. It’s versatile and you can add it into a post-workout smoothie or mix it into breads and cakes.

hemp protein powder

Is plant-based protein an aid for weight loss?

A simplified description of losing weight is when a person consumes fewer calories than they burn. This is otherwise known as being in a calorie deficit. In recent years it has come to light that protein is effective when it comes to losing weight, so let’s investigate this further. 

One 12-week study, looked at the effect of increasing protein intake to 30% of women’s diets. As a result, they consumed 441 less calories per day and lost 5 kg. Therefore, we know it can be effective with women, but how about men? Researchers gave obese men a diet consisting of 25% protein. In turn, this led to increased feelings of fullness, as well as reduced late night snacking desires and obsessive thoughts about food by 50-60%.(2,3)

A reason for these results may be because of protein’s likely ability to reduce appetite. Protein is more effective at promoting satiety (a feeling of fullness) than fat and carbohydrates, which suggests why it can lead to a reduction in calorie intake.(4)

Moreover, protein can increase the number of calories you burn by boosting metabolic rates, i.e. calories out. Evidence suggests consuming 25–30% of total daily calories from protein can boost metabolism to 80-100 calories per day.(5)

What’s more, protein can not only be an effective aid for weight loss, but it can also prevent weight gain following weight loss. In one study, a modest increase in people’s protein intake by 3% reduced the amount of fat they regained after weight loss by 50%. This may be because protein intake helps to build and preserve muscle mass, which burns calories around the clock (albeit a small amount).(6)

falafel ingredients

What about plant-based diets and heart disease?

Vegan and vegetarian diets which contain a lot of plant-based protein are linked to several health benefits, including heart health. 

In general, swapping out animal proteins for plant-based ones decreases saturated fat intake and increases unsaturated fat and fibre intake, which is likely to benefit heart health.

For example, a recent review further links soy-rich diets to a 16% lower risk of heart disease.(7) However, despite biological plausibility, more research is needed to address confounding factors.

Researchers also suggest that plant-based diets can significantly reduce high blood pressure when compared with omnivorous diets, which indicates the diet’s ability to prevent and manage hypertension.(8)

In short, numerous studies have found plant-based diets, especially when rich in high quality plant foods such as whole grains, fruits, vegetables, and nuts, to be associated with a lower risk of heart disease.(9)

Heart disease is easier to treat when detected early. Talk to your doctor if you have any concerns about your heart health. This is especially important if you have a family history of heart disease. Therefore, if you think you suffer from symptoms of heart disease, make an appointment to see your doctor.

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"Protein is more effective at promoting satiety (a feeling of fullness) than fat and carbohydrates, which suggests why it can lead to a reduction in calorie intake.(3)"

Can plant-based protein support bone health in women?

Let’s look at soy protein. Soy-based foods are often at the heart of a plant-based diet. As mentioned earlier, the soybean is a complete protein. In fact, it is one of the few known plant foods (other than amaranth seed and to a lesser degree, quinoa) to contain all the essential amino acids, like those found in meat.

Moreover, soy products, such as tofu and tempeh, are high in calcium essential for bone health. More importantly, soy is rich in isoflavones, a polyphenol known as phytoestrogen due to its ability to attach to and activate estrogen receptors in the body. So, how can soy help bone health?

During menopause low estrogen levels cause calcium to leach from the bones. As a result, bone loss can cause postmenopausal women to develop weak and brittle bones. Poor bone health can cause conditions including osteoporosis, and increase the risk of fracturing a bone from a fall later in life. 

According to research, soy isoflavones could be an effective alternative to hormone replacement therapy (HRT) for women with osteoporosis. Several studies in this review suggested that isoflavones were just as effective as HRT for restoring bone density. In fact, an intake of 40 to 110mg of soy isoflavones per day may reduce bone loss and improve markers of bone health in menopausal women.(10,11) This is good news since there are negative effects surrounding HRT, which include increased risk of stroke, breast cancer, and coronary heart disease.

Practically put, 40 to110mg of soy isoflavones per day is the equivalent of eating around 140 to 440g of tofu or 35 to 100g of cooked soybeans each day.(12) However, further research is needed before soy’s benefits towards bone health are conclusively known.

menopause

What’s the environmental impact of plant-based protein?

There is a lot of mixed information out there regarding the impact of plant-based diets on the environment, so let’s clear some of that up. 

According to research plant-based products cause lower levels of greenhouse gas emissions than the animal products they’re replacing. For example, replacing 5% of German beef consumption with pea protein can reduce CO2 emissions by up to eight million tonnes a year. 

In addition, compared to beef burgers, plant-based burgers are associated with up to 98% less greenhouse gas emissions. This is because plant-based products generally require much less agricultural land, need less water and cause less pollution than animal products.(13)

There’s also misleading information about soy, so let’s clear that up. The global trade and production of soy does in fact impact biodiversity and affect the climate, due to the generation of greenhouse gas. However, (this is the important part) an alarming 77% of the world’s soybean crop is fed to livestock, especially for beef and chicken production.(14

To get the same amount of protein from beef as you would from soy requires 32 times more land. Therefore, if everyone were to swap meat for soy, agricultural deforestation would reduce by an estimated 94%.(15) As a result, when soy farming focuses purely on human consumption, its environmental impact is a non-issue.

Hence, to minimise our environmental impact, it’s clear that reducing meat intake is one of the leading solutions.

Beetroot hummus ingredients

Can plant-based diets be unhealthy?

While plant based diets are mainly considered beneficial for our health, those including large amounts of processed plant-based proteins are not. For example, compared to a meat-based burger, Beyond and Impossible contain roughly the same amount of saturated fat and more sodium, both of which, when over-consumed, can increase the risk of heart disease and stroke.  In addition, poorly planned plant-based diets can also increase the risk of nutrient deficiencies. Examples of these nutrients include:

  • Vitamin B12 is a nutrient that keeps our body’s blood and nerve cells healthy and helps to make DNA, the genetic material in all of your cells. Sources include algae, mushrooms, fortified nutritional yeast and cereals.(16)
  • Iodine helps to produce thyroid hormones, which keep cells and our metabolic rate healthy. Wholegrains, green beans, courgettes, kale, strawberries and potatoes with skin are good sources of iodine.(17)
  • Calcium builds and maintains strong bones. Our heart, muscles and nerves also need calcium to function properly. You can find calcium in chia seeds, dried figs, sunflower seeds, and soy milk.(18)
  • Zinc is essential for normal growth and development. Another benefit of zinc is that it helps our immune system function properly, and plays a role in wound healing. Typically zinc is present in legumes, oats, and nuts.(19)
  • Omega-3s make up important parts of cell membranes in our body, which helps our organs, immune system and hormone system function properly. Omega-3-rich foods include cold-pressed walnut oil, chia seed oil and hemp seed oil, as well as seaweed and algae.(20)

Minimising intake of processed plant-based foods, while increasing intake of whole or minimally-processed ones can help reduce the risk of experiencing nutrient deficiencies. Furthermore, sprouting and fermenting can further enhance our body’s ability to absorb nutrients from plant foods. It’s also important to eat a wide range of foods as part of our diet, especially if you follow a plant-based one.

So, is plant-based protein good for you?

It’s well established that a well planned plant-based diet can provide all the nutrients. As a result it can reduce the risk of heart disease, osteoporosis and weight gain.

In addition, plant based proteins can easily be combined to provide you with sufficient amounts of all 9 EEAs, despite some being considered an “incomplete” source of protein. In fact, protein deficiencies among vegetarians and vegans are uncommon, especially for those following a healthy, well-planned diet.(21)

Finally, not only can plant-based proteins be a healthier choice for you, they can also be a healthier choice for the planet.

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