Proteins are an essential building block for our bodies. Our skin, muscles, organs, arteries, veins, and hair are all made of it. It helps to digest our food, carry nutrients, break down the waste we need to eliminate, and more. Without enough protein, we become weaker and more susceptible to illnesses and injuries.
Vegans and vegetarians don’t eat meat, a prime source of protein. Instead, they get this powerful nutrient from plants. Are there reasons why you should turn to plants for protein, even if you don’t follow those lifestyles? Surprisingly, yes. Let’s take a closer look at why plant-based proteins (“plant proteins”) should be on your plate!
Mix and Match
What are plant proteins? They’re just that: proteins you can get from plants. Some good sources of plant proteins are beans, grains, and nuts.
Soybeans, for instance, are the primary ingredient of tofu, a popular meat substitute. Rice and beans have been used in areas where fresh meat is not available, specifically in developing areas of Africa or Central America. And, nuts are so high in protein that they were included in the protein section of the Food Pyramid and are included in its replacement, MyPlate.
One important thing to keep in mind is that no plant offers a complete protein, or a protein made up of all nine essential amino acids. But if you cut back on the meat and eat different kinds of plants, you can get a complete protein and enjoy other health benefits.
Lower Your Risk of Illnesses
Animal-based foods tend to tend to have more saturated fats and cholesterol than plant-based foods. Over time, eating foods high saturated fats and cholesterol can negatively affect your health. Red meat, which is elevated in both, has especially strong ties to heart disease.
High consumption of meat can also lead to other diseases. A recent study published in the British Journal of Nutrition found that men with meat-heavy diets had a higher risk of developing type 2 diabetes. Men with diets that included more plant proteins saw a lower risk, though.
Additionally, meat-rich diets can also raise your risk for several forms of cancer, such as colorectal cancer. One study in the March 2014 issue of Cell Metabolism found the cancer risk associated with high-protein diets to be around that of smoking! Researchers reported the overall mortality and cancer mortality risks were significantly lower if the protein came from a plant source.
Lose More Weight
Plant proteins may also be able to help you shed some pounds. While meat-rich diets, like the Atkins or Paleo diets, can work, research links plant proteins with significant weight loss. According to a study published in the Journal of General Internal Medicine, individuals who were assigned a vegetarian diet lost significantly more weight than individuals who were not.
Live Longer
A 2016 JAMA study offers great insight on the effects of eating more plant-based protein than animal-based proteins. Specifically, the 30-year-long study reported that participants who ate more plant proteins lived longer.
This outcome was due to several factors, but one chief influencer seemed to be a reduced risk of heart disease. Researchers found that, for every three percent of protein received from plants, a participant’s risk of death from heart disease dropped by 12 percent. Conversely, when the number of calories received from animal protein was increased by 10 percent, a participant’s chance of dying from heart disease rose eight percent.
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The value of adding plant proteins to your diet is becoming clearer as more research on the topic becomes available. With the multitude of ways that you can indulge in the delicious foods that offer them, why not start now? Crack open that can of beans, and steam yourself up some rice to go along with it!
Further Reading
Greatist — 10 Complete Proteins Vegetarians Need to Know About
Healthline — Animal vs Plant Protein – What’s the Difference?
