Plant-based protein is a staple in many healthy diets and is gaining popularity. It's worth knowing where to find the best sources and how to plan your diet. Discover whether it's nutritious and how it affects the body.
What is plant protein?
Plant protein is a macronutrient obtained from plant-based foods. Like animal proteins, it consists of amino acids, which are essential building blocks for the human body. The main difference lies in the source and, in many cases, the amino acid profile. Most individual plant protein sources do not contain all the essential amino acids in optimal proportions, making them incomplete. There are exceptions to this rule, but dietary diversity is key.
The digestibility of plant protein may be slightly lower than that of animal protein. This is due to the presence of antinutritional substances in plants, such as phytates and tannins, which can limit the absorption of some nutrients. The presence of dietary fiber, while extremely beneficial for intestinal health, can also slightly slow down the process of protein digestion and absorption. However, this is not a disadvantage, but rather a characteristic.
Which plants contain the most protein?
The highest concentration of protein in the plant world can be found in the seeds of legumes:
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soy and products made from it, such as tofu or tempeh, are absolute leaders, providing even more than 35 grams of protein per 100 grams of product;
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close behind are lentils (about 25 g/100 g), chickpeas, beans and peas;
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Seeds and nuts are also very good sources;
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Some pseudocereals, especially quinoa and amaranth, are also valuable sources, offering a complete amino acid profile.
Protein can also be found in foods not commonly associated with it. Green vegetables like spinach, broccoli, and kale provide several grams of protein per serving, while also being a treasure trove of vitamins and antioxidants. Even potatoes, primarily considered a source of carbohydrates , contain valuable protein. A specialized, concentrated source is seitan, a wheat gluten product, which can contain over 70 grams of protein per 100 grams, although it is not a complete protein and is not suitable for people with gluten intolerance.
Algae and cyanobacteria, such as chlorella and spirulina, are also gaining popularity. They are exceptionally rich in protein – spirulina, on a dry weight basis, contains approximately 60-70% protein of high biological value (approximately 57 grams of protein per 100 grams of product). They are also a valuable source of iron, B vitamins, and antioxidants. This makes them a valuable dietary supplement, especially for those seeking concentrated and unique sources of nutrients. Including them in smoothies or salads allows for a simple way to enrich your diet with an additional portion of protein and micronutrients.
What are the best sources of plant protein?
The best sources of plant protein are considered those that not only provide a large amount of this macronutrient but also offer the most favorable amino acid profile. Soybeans and soy products, such as tofu, tempeh, and edamame, stand out in this category. Soybeans contain all the essential amino acids in the right proportions, making them a complete protein.
For physically active individuals or those who don't have time to cook, ready-made high-protein products can be a great option. For example, eatyx 's ready-to-eat, nutritious vegan meals offer vegan products formulated to provide high-quality plant-based protein, as well as the right amount of carbohydrates, healthy fats, and fiber. This convenient solution allows for a quick energy and macronutrient replenishment after a workout or during a busy day.
What are the benefits of plant protein?
Diets rich in plant protein are associated with numerous health benefits. These include:
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significantly lower saturated fatty acid content and cholesterol levels than animal products. This helps maintain a healthy blood lipid profile and reduces the risk of developing cardiovascular disease;
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Plant sources are rich in dietary fiber, which regulates bowel function, keeps you feeling fuller longer, and helps maintain a healthy weight. Fiber also helps stabilize blood sugar levels;
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Plant-based protein sources also provide a wealth of bioactive compounds, such as polyphenols, flavonoids, and carotenoids. These substances have powerful antioxidant and anti-inflammatory properties. They help protect the body's cells from the harmful effects of free radicals, which can delay the aging process and reduce the risk of many lifestyle diseases.
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Choosing plant-based protein also has a positive ecological dimension.
Producing plant-based foods is significantly more environmentally friendly. It requires less water, uses less agricultural land, and generates significantly lower greenhouse gas emissions than animal agriculture. Switching, even partially, to plant-based protein sources therefore contributes to the conservation of our planet's natural resources. This is an important argument for environmentally conscious individuals who want their dietary choices to have a positive impact on the environment.
Is plant protein complete?
The term "complete protein" refers to one that contains all nine essential amino acids, meaning those that the human body cannot synthesize on its own and must obtain through food. As mentioned earlier, most individual plant protein sources fail to meet this criterion. For this reason, plant protein was long considered inferior to animal protein.
While many plant-based protein sources are incomplete, there are exceptions. Soy, quinoa, amaranth, and buckwheat provide a complete set of essential amino acids. They can form a solid foundation for a well-balanced vegan or vegetarian diet. Including them in your diet simplifies meal planning, as you no longer have to be so rigorous about combining different food groups in a single dish to complete your amino acid profile. This makes everyday cooking much easier.
How to combine plant products to provide a complete set of amino acids?
The key to obtaining high-quality protein from plants is applying the principle of complementarity, meaning combining foods from different groups to complement each other's amino acids. The most classic and effective combination is pairing legumes with grain products . Legumes, such as beans, lentils, and chickpeas, are rich in lysine, which grains lack. Grains (rice, groats, bread) provide methionine, which legumes lack. Dishes like rice and beans or bread with hummus are perfect examples.
Another effective way is to combine legumes with nuts or seeds. For example, a lentil salad sprinkled with sunflower seeds or a creamy chickpea soup with peanut butter creates a meal with a complete amino acid profile. Combining grains with nuts and seeds works similarly, as exemplified by oatmeal with almonds or chia seeds.
To simplify your diet, you can also choose from a full-value vegan version of eatyx products. The vegan and vegetarian meal plan allows you to explore the available options (you can try different meals). They provide complete protein without the need for any personal planning. This is a convenient option for those who want to ensure their diet is amino acid-complete but don't have the time to meticulously plan every meal of the day.
Is a plant protein diet healthy?
Simply eliminating animal products doesn't guarantee a healthy diet. A plant-based diet can be unhealthy if it relies on highly processed foods like sweetened beverages, white bread, salty snacks, or vegan sweets. Vegetables, fruits, whole grains, legumes, nuts, and seeds should be the foundation of a healthy diet. These provide essential nutrients and the health benefits of a plant-based diet.
Variety is also important. Basing your diet on just a few favorite foods can lead to nutritional deficiencies. Make sure your plate regularly includes foods from all food groups:
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various types of vegetables (leafy, root, brassica) and fruits;
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cereals (buckwheat, oats, millet, quinoa);
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legumes (lentils, beans, chickpeas);
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nuts and seeds.
This diversity provides not only a complete set of amino acids, but also a wide spectrum of vitamins, minerals and valuable phytonutrients.
What are the possible deficiencies on a plant-based diet?
Despite its many benefits, an unbalanced diet based solely on plant foods carries the risk of certain nutritional deficiencies. The most frequently cited deficiency is vitamin B12, which occurs naturally almost exclusively in animal products. Its deficiency leads to anemia and serious neurological disorders, making supplementation absolutely essential for vegans. Other potentially deficient nutrients include iron, calcium, vitamin D, and long-chain omega-3 fatty acids (EPA and DHA).
It's therefore worth consciously choosing plant-based protein sources and, if necessary, supplementing. The eatyx Hyper 18 Vitamins & Minerals 95ml shot dietary supplement is a good option for those who want to support their immune, nervous, and muscular systems, among other things. Regular checkups allow you to avoid most potential deficiencies and enjoy full health on a plant-based diet.
Who is plant protein recommended for?
It's worth noting that plant-based protein fits into virtually any dietary model. Those following a traditional diet can benefit from replacing some animal protein with its plant-based counterpart . This is, of course, an excellent choice for vegetarians, vegans, and flexitarians who consciously limit their meat consumption. A diet rich in plant-based protein is especially recommended for people with elevated cholesterol levels, hypertension, or heart problems, as it promotes improved health parameters and overall well-being.
Contrary to popular myths, a plant-based protein diet is fully suitable for athletes and those highly physically active. It allows for effective muscle building and post-exercise recovery. Athletes on a plant-based diet may require a slightly higher protein intake due to lower protein digestibility, but this requirement can be easily met by incorporating tofu, tempeh, lentils, or protein supplements based on peas, soy, or rice. An additional benefit is the high antioxidant content, which can help reduce inflammation.
Plant-based protein also provides an excellent alternative for people with food allergies or intolerances, particularly lactose intolerance and allergies to cow's milk or egg proteins. The variety of available plant-based products allows for the creation of a nutritious and safe diet for people with various dietary restrictions.
How to introduce more plant protein into your diet?
Adding more plant-based protein to your diet doesn't have to be revolutionary. A good idea is to adopt one fully plant-based day a week. You can also start by swapping one meal a day for a plant-based equivalent, for example, by eating a chickpea salad for lunch instead of a cold cut sandwich or choosing a vegan liquid meal from eatyx.
It's also worth experimenting with the ingredients of popular dishes. For example, ground meat in Bolognese sauce can be successfully replaced with red lentils or soy granules. Instead of cow's milk, you can use soy drink in oatmeal or coffee, which will provide an extra portion of protein. A great way to enrich your meals is to add seeds or nuts. Sprinkling pumpkin seeds into soup, adding chia seeds to a smoothie, or eating a handful of almonds as a snack are simple tricks that significantly increase the protein content of your diet.
