Plant-based proteins are having a major moment—and for good reason. Whether you’re cutting back on meat, going full vegan, or just curious about mixing things up, plant proteins offer a powerhouse of benefits for your health, your wallet, and the planet. But with all the buzz, it can be tough to separate fact from fiction. Are they complete proteins? Can they fuel muscle growth? What about digestibility? In this post, we’re diving into the real story behind plant proteins: what they are, how they work, and why they might just be the nutritional upgrade your meals have been missing.
How Do They Compare?
By simply looking at the structures of plants vs animals, you can tell that they are very different. First, we need to take a look at what makes a protein, a protein.
A protein is composed of 20 amino acids: 11 that our body makes and 9 that we cannot produce. We need all 20 of these amino acids to stay healthy as each has a different function in our bodies.
Animal protein sources contain all nine essential amino acids the body needs, while most plant proteins do not. Sources that do NOT contain all essential amino acids are considered incomplete proteins, while those containing all 9 are considered complete. A few plant proteins are complete proteins and can be utilized like animal proteins. These include:
- Soy
- Quinoa
- Buckwheat
- Hempseed
- Chia seeds
- Amaranth
Are the incomplete proteins a waste? Of course not! We just need to pair them together and eat a variety throughout the week. Some sources have more protein than others, so it is important to be sure you’re eating enough protein throughout the day. Check with your registered dietitian to ensure your needs are being met!
Incomplete plant proteins include:
- Legumes
- Nuts
- Seeds
- Whole grains
- Vegetables
Fat and Fiber: digestion, cholesterol, and inflammation, oh my!
Plants boast numerous other benefits beyond their protein content. They also contain fiber, unsaturated fats, and phytochemicals such as flavonoids and tannins.
Fiber is also a big topic in today’s media, boasting benefits in digestion, cholesterol and blood sugar control, weight management, and even reducing the risk of some forms of cancer. Plant based protein sources are likely to have more fiber than protein, so if you’re getting all of your protein from plants then there’s a good chance your fiber goals are also being met!
Unsaturated fats can also play a role in cholesterol control and some help fight inflammation. Nuts, seeds, and whole grains are great sources of these healthy fats. By incorporating more plant proteins into your diet vs animal proteins, you will decrease intake of saturated fats while increasing unsaturated fats.
If you have trouble with cholesterol, digestion, blood sugars, or are trying to manage your weight, talk to your registered dietitian about incorporating plant-based proteins for these benefits!
Sustainability and Affordability
It is no secret that in the battle of sustainable and affordable proteins, that plant proteins take the win. They require less water and less land to produce, leading to less environmental impacts and lower costs per ounce in the stores.
At the time of writing this blog, here is the price (per ounce) for comparison of some animal and plant proteins:
- Quinoa- 21 cents
- Dried Pinto Beans- 6 cents
- Frozen Edamame (in pods)-16 cents
- Chia Seeds- 28 cents
- Tofu- 14 cents
- 80/20 ground beef- 40 cents
- Sirloin Steak- 87 cents
- Chicken Breasts- 33 cents
- Chicken Thighs- 22 cents
- Pork Chops- 31 cents
Plant proteins can be a great addition to your weekly meal plan to balance out nutrients and budget!
Cooking Tips
Most people that express interest in using plant proteins come to me with one main concern-they don’t know how to prepare them. Let’s take a look at some cooking tips for some versatile plant proteins.
Beans:
- Soak for at 8-12 hours before cooking
- Rinse after soaking
- Don’t add salt until the end of cooking
- Add all the flavor- simple seasonings like garlic and onion can go a long way for bean dishes!
- Cook low and slow for more tender beans
Quinoa:
- Rinse before use
- Use a 2:1 liquid to grain ratio
- Toast dry quinoa before adding liquid
- Avoid stirring once simmering
- Fluff like you would rice once cook time is done
Chia Seeds:
- Can eat raw or soaked
- Grind to add to items with less texture
- Remember they act as a thickener- if you’re adding these to baked goods or soups, etc it will change the texture of the finished product.
Tofu:
- Pay attention to firmness- chose the variety that is best suited for the recipe you’re making.
- Press dry- this is vital for getting a crispy outside!
- Coat with cornstarch to help with texture
- Freeze after draining initially, defrost and drain again. This will help more liquid release.
Complete Plant Protein Recipes
Conclusion
Plant proteins can be a wonderfully nutritious and delicious addition to your weekly meals. Be sure to focus on variety and work with your dietitian to cover all your nutrition gaps. It’s important to note that you don’t have to go all or nothing with plant proteins. You could eat them once a week, or every day! The nutritional benefits can still help you achieve your health goals. We’d love to know what your favorite recipes with plant proteins are, send us an email and let us know!
Resources:
https://www.piedmont.org/living-real-change/what-is-a-complete-protein
https://health.clevelandclinic.org/do-i-need-to-worry-about-eating-complete-proteins
