Top Plant-Based Proteins: Nutritional Benefits and Best Choices
, by Sandesh Prasannakumar, 10 min reading time
Introduction
Plant-based foods have become very popular in the last decade due to the increasing awareness of health and environmental impacts and animal rights issues. Protein is a nutrient that has been trending increasingly positively in the minds of consumers, with demand rising for both plant and animal protein sources. In addition, a growing body of clinical evidence, especially in older adults, supports health benefits associated with protein at or above current dietary protein intake recommendations. Among these health benefits are increased lean body mass and functional benefits such as increased leg power, gait speed, and improved bone density.
Understanding Plant-Based Protein
Protein is one of the major macronutrients critical in tissue formation and repair, forming enzymes and hormones, and enhancing the immune system. For a long time, animal products have been the best protein sources. However, people are now exploring the benefits offered by plant-based proteins.
Numerous studies have explored the potential impact that dietary plant proteins have on reducing cardio-metabolic risk factors. One of the first reports to synthesise the results of plant protein intake as a substitution for animal protein was a study published in 2017.
Plant proteins have also been studied for their potential as functional foods. Numerous studies have examined the impact on cardiovascular risk, glycemia, or satiety. Many studies have focused on soy protein's functional and bioactive properties, especially for reducing cardiovascular disease risk, modulating inflammation, or modulating the immune system.
Now that we understand plant-based proteins and their overall benefits, let us take a look at their nutritional value and ways in which they can be best incorporated into our diet:
1. Lentils
Nutritional Benefits:
Lentils are a powerhouse of nutrition, offering a rich source of protein, fibre, and essential minerals like iron and folate. One cup of cooked lentils provides around 18 grams of protein, making them an excellent protein source for plant-based diets. Lentils also support heart health by lowering cholesterol levels and maintaining steady blood sugar levels due to their low glycemic index.
Best Choices:
Lentils come in various types, including brown, green, red, and black. Each variety has a unique texture and flavour, making them versatile for soups, stews, salads, and even as a meat substitute for lentil burgers or tacos.
2. Chickpeas
Nutritional Benefits:
Chickpeas, also known as garbanzo beans, are another excellent source of plant-based protein, providing about 15 grams of protein per cooked cup. They are high in fibre, which aids in digestion and promotes a feeling of fullness. Chickpeas are also rich in iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K, contributing to bone health.
Best Choices:
Chickpeas can be enjoyed in various forms, such as in salads, soups, and stews, or roasted as a crunchy snack. Hummus, a popular dip made from chickpeas, is a delicious and versatile way to incorporate this protein-rich legume into your diet.
3. Quinoa
Nutritional Benefits:
Quinoa is a complete protein containing all nine essential amino acids the body cannot produce independently. One cup of cooked quinoa provides about 8 grams of protein. Additionally, quinoa is gluten-free and packed with fibre, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, and various beneficial antioxidants.
Best Choices:
Quinoa's mild flavour and fluffy texture make it an excellent substitute for rice or couscous. It can be used in salads and soups as a base for veggie bowls. Breakfast quinoa with fruits and nuts is also a nutritious way to start the day.
4. Tofu and Tempeh
Nutritional Benefits:
Tofu and tempeh are derived from soybeans, making them protein-rich. Tofu offers about 10 grams of protein per half-cup serving, while tempeh provides an impressive 21 grams. Both are excellent sources of calcium, iron, and magnesium. Fermented foods like tempeh also contain probiotics, which are beneficial for gut health.
Best Choices:
Tofu's versatility allows it to absorb flavours well, making it ideal for stir-fries, soups, and desserts. Tempeh's firm texture and nutty flavour make it a great meat substitute in sandwiches, salads, and stir-fries.
5. Edamame
Nutritional Benefits:
Edamame, or young soybeans, is a nutrient-dense snack or meal addition. One cup of cooked edamame provides about 17 grams of protein. They are also rich in fibre, vitamin K, and folate and have a low glycemic index, which helps regulate blood sugar levels.
Best Choices:
Edamame can be enjoyed as a snack, sprinkled with sea salt. It can also be added to salads, stir-fries, or blended into spreads and dips for a protein boost.
6. Hemp Seeds
Nutritional Benefits:
Hemp seeds are small but mighty when it comes to nutrition. They provide about 10 grams of protein per 3 tablespoons and are a complete protein source. Additionally, hemp seeds are rich in healthy fats, including omega-3 and omega-6 fatty acids, essential for heart health.
Best Choices:
Hemp seeds have a mild, nutty flavour and can be sprinkled on salads, yoghurt, oatmeal, or smoothies. They can also be used in baking or as a topping for avocado toast.
7. Chia Seeds
Nutritional Benefits:
Chia seeds are another complete protein source, offering about 4 grams per 2 tablespoons. They are exceptionally high in fibre, providing nearly 11 grams per serving, which aids in digestion and promotes a feeling of fullness. Chia seeds are also rich in omega-3 fatty acids, antioxidants, and micronutrients.
Best Choices:
Chia seeds can be added to smoothies, yoghurt, and oatmeal or used to make chia pudding. They can also be used as an egg substitute in baking by mixing them with water to form a gel-like consistency.
8. Nutritional Yeast
Nutritional Benefits:
Nutritional yeast is a deactivated yeast often used in vegan cooking for its cheesy flavour and nutritional profile. It provides about 8 grams of protein per 2 tablespoons and is rich in B vitamins, including B12, essential for vegans. Nutritional yeast is also a good source of fibre and antioxidants.
Best Choices:
Nutritional yeast can be sprinkled on popcorn, pasta, or salads and used in sauces and soups to add a savoury, cheesy flavour.
9. Seitan
Nutritional Benefits:
Seitan, also known as wheat gluten, is a high-protein meat substitute providing about 21 grams of protein per 3-ounce serving. It is low in fat and carbohydrates, making it an excellent protein source for those looking to reduce their fat intake. However, it is not suitable for those with gluten intolerance or celiac disease.
Best Choices:
Seitan can be used in a variety of dishes as a meat substitute. Its chewy texture makes it ideal for stir-fries, sandwiches, and grilling.
Conclusion
On the one hand, there is likely to be a continued push for protein-rich options in the food marketplace. On the other hand, the global production of an increased volume of food protein, especially high-quality animal protein, could present environmental sustainability challenges. The production of 1 kg of high-quality animal protein requires feeding 6 kg of plant protein to livestock, which introduces the subsequent strain on land and water resources and potential increases in greenhouse gas emissions associated with livestock agriculture. Wider and prudent use of plant proteins in the diet can help to supply adequate high-quality protein for the population and may reduce the potential for adverse environmental consequences.
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