People who do not consume animal proteins have long been searching for high-quality, plant protein sources. Fortunately, there are a variety of plant proteins that can provide the same nutritional benefits as animal proteins.
Those considering a high protein plant based diet should first understand what proteins are and why they are important. Good healthy food high in protein can provide several health benefits and even help people lose weight. Keep reading as we discuss the benefits and sources of plant protein.
What are Proteins?
Proteins are molecules that contain essential amino acids, which must be obtained through food or supplements. Without proteins, the body would struggle to build muscle, repair cells, and perform many other functions necessary for survival. In addition to providing energy, high-quality proteins help with increasing metabolism, boosting immunity, and improving heart health.
Benefits of Plant Protein
1. Beneficial to the Environment
Plant proteins are a more sustainable and environmentally friendly alternative to animal protein sources. Animal agriculture has significantly contributed to global warming, water pollution, and soil erosion. Since plant proteins require fewer resources to produce, they have a much lower environmental impact than animal products.
2. Combats Illnesses
Increasing the intake of high protein plant based foods can help reduce the risk of high blood pressure, high cholesterol, and cardiovascular diseases. Plant proteins also contain antioxidants that aid in decreasing inflammation and improving overall health.
3. Reduced Risk of Cancer
Studies have shown that plant-based diets can be beneficial for preventing cancer. Since plant proteins are naturally high in fiber, vitamins and minerals can help to lower high cholesterol levels, high blood pressure, and other diseases associated with a high-fat diet. So, they can promote general health and well-being.
Sources of Plant Protein
High-quality plant proteins can be derived from a variety of sources, including legumes, nuts, seeds, grains, and high-protein vegetables.
Legumes such as lentils and chickpeas are packed with protein, fiber, and essential vitamins and minerals. Nuts and seeds like almonds, cashews, sunflower seeds, and hemp hearts offer healthy fats high in omega-3 fatty acids. Grains such as quinoa and amaranth are high in carbohydrates and protein. High-protein vegetables such as spinach, broccoli, Brussels sprouts, and kale offer high concentrations of essential micronutrients.
Myths to Lookout For
There is an increasing amount of misinformation surrounding high protein plant based diets. Some common misconceptions include:
- Plant proteins are not as high-quality as animal proteins - While high-quality animal proteins are a great source of essential amino acids, high-quality plant proteins can provide the same benefits.
- Plant proteins are low in calories - This is also false; high-protein plant based foods can be high in calories depending on the type and amount consumed.
- Plant proteins cannot satisfy all of your protein needs - Most high protein plant based foods can provide high amounts of essential amino acids, and combining them with other high-protein sources can help meet all of your daily protein needs.
Conclusion
High-quality plant proteins can be a great source of nutrition. Eating good healthy food high in protein can provide many health benefits and even help people lose weight. Plant proteins are also more sustainable than animal-based proteins, so they have a much lower impact on the environment. Be sure to research high-protein plant sources and combine them with other high-quality foods to get all the essential nutrients your body needs.
