According to the International Food Information Council’s 2022 Food and Health Survey, 12 percent of Americans now follow a plant-based diet and 31% say they’ve been eating more food from whole-plant sources.
Meanwhile, there’s no shortage of novel plant-forward protein sources to choose from, with new powders, milks, and meat substitutes emerging every month. And, of course, old standbys like beans, quinoa, and tofu are always available to add animal-free protein to your diet too.
Considering leaning more on plants to fill you up, build your muscles, and even help you lose weight?
Here’s an overview of the latest science behind plant-based proteins, when to use them, and why they make a difference to the environment and your health.
Why Choose Plant-Based Protein?
There are several reasons why people choose plant-based proteins over animal-derived sources:
- Health Benefits: Plant-based diets have been linked to lower risks of heart disease, diabetes, and certain cancers.
- Sustainability: Plant proteins generally have a lower carbon footprint compared to animal-based proteins.
- Digestibility: Some people find plant-based proteins easier on the stomach.
- Ethical Concerns: Many individuals opt for plant-based diets due to concerns about animal welfare.
However, one common concern about plant proteins is their amino acid profile. Unlike most animal proteins, plant proteins are often incomplete, meaning they lack one or more essential amino acids. But with the right combinations, you can still achieve a complete protein profile.
The Best Plant-Based Protein Sources
Lentils
Lentils belong to the legume family. They are a good source of B vitamins, folate, iron, and potassium. They also contain high levels of protein and fiber.
Quinoa
Unlike most plant-based sources, quinoa is a complete protein, meaning it contains all nine essential amino acids. One cup of cooked quinoa provides about 8 grams of protein, along with fiber, magnesium, and antioxidants.
Chickpeas (Garbanzo Beans)
Chickpeas offer about 15 grams of protein per cooked cup and are incredibly versatile, used in hummus, salads, and stews.
Tofu, Tempeh, and Edamame
Derived from soybeans, these foods are excellent protein sources:
- Tofu: Contains about 10 grams of protein per 100 grams and absorbs flavors well.
- Tempeh: A fermented soy product, richer in protein (about 20 grams per 100 grams) and probiotics.
- Edamame: Young soybeans packed with 18 grams of protein per cup.
Chia Seeds
Chia seeds are very rich in fiber, antioxidants, minerals, and heart-healthy omega-3 fatty acids. They have been linked to improvement in risk factors for heart disease and diabetes, as well as benefits for digestion and gut health. Chia seeds are very easy to incorporate into a healthy diet.
Hemp Seeds
Hemp seeds are a great source of magnesium, which helps regulate your heartbeat and is linked to the prevention of coronary heart disease. They also containlinoleic acid, which one study found reduced participants’ cholesterol levels by 15% and may act to reduce blood pressure
Spirulina
Spirulina is a type of blue-green algae that some people take as a dietary supplement. Potential benefits include positive effects on eye health, blood pressure, and cholesterol levels.
Nutritional Yeast
With a cheesy, nutty flavor, nutritional yeast provides about 8 grams of protein per two tablespoons and is often fortified with vitamin B12.
Seitan (Wheat Gluten)
Seitan is one of the highest plant-based protein sources, boasting 25 grams of protein per 100 grams. However, it is not suitable for those with gluten intolerance.
Black Beans and Other Legumes
Black beans, kidney beans, and other legumes provide around 15 grams of protein per cooked cup and are rich in fiber and antioxidants.
The Worst Plant-Based Protein Sources
Not all plant-based proteins are nutritionally optimal. Here are some that are lower in protein or have other drawbacks:
Rice Protein (Compared to Other Sources)
Rice protein is not a complete protein and lacks lysine. While useful in protein powders, it is not the best standalone option.
Corn
Corn is often mistaken for a high-protein food, but it only contains about 5 grams of protein per cup and lacks several essential amino acids.
Almonds and Other Nuts
While nuts provide protein, they also contain high amounts of fat, making them less protein-dense per calorie compared to legumes or soy products. Almonds, for instance, provide about 6 grams of protein per ounce.
Oats
Oats are a great source of fiber and complex carbohydrates but only offer about 6 grams of protein per half-cup.
Vegetables (in General)
Vegetables like spinach, broccoli, and kale contain some protein, but they have much less protein compared to legumes and soy products. For instance, a cup of cooked spinach has only about 5 grams of protein.
Everything In Between: Moderate Plant-Based Proteins
These protein sources are neither the best nor the worst, but they can play a valuable role in a balanced plant-based diet.
Pea Protein
Pea protein is commonly used in plant-based protein powders. It contains about 15 grams of protein per scoop but is not a complete protein unless combined with other sources.
Pumpkin Seeds
Providing about 7 grams of protein per ounce, pumpkin seeds are a good source of zinc and magnesium but are calorie-dense.
Buckwheat
Despite its name, buckwheat is gluten-free and provides around 6 grams of protein per cup, making it a decent but not top-tier protein source.
Soy Milk and Other Plant-Based Milks
Soy milk is one of the best plant-based milk options, offering about 8 grams of protein per cup, while almond and oat milk contain much less.
Mushrooms
Some varieties of mushrooms contain small amounts of protein, around 3-4 grams per cup, but they are not substantial enough to be primary protein sources.
How to Maximize Plant-Based Protein Intake
To ensure you get enough high-quality protein from plants, follow these strategies:
- Combine Protein Sources: Pairing foods like rice and beans can create a complete protein profile.
- Diversify Your Diet: Eating a variety of plant-based proteins ensures you get all essential amino acids.
- Consider Fortified Foods: Some plant-based proteins (e.g., nutritional yeast) are fortified with additional nutrients like vitamin B12.
- Use Protein Powders If Needed: If you struggle to meet protein needs, high-quality plant-based protein powders can help.
Conclusion
Plant-based proteins offer a fantastic alternative to animal-derived sources, but their quality varies significantly. The best sources, such as lentils, quinoa, and soy products, provide excellent protein content and essential nutrients. Others, like nuts and vegetables, can still contribute to protein intake but should be supplemented with more robust protein sources. By choosing the right combination of foods, you can meet your protein needs while enjoying the many health and environmental benefits of a plant-based diet.
