A guide to plant-based proteins
Getting sufficient protein on a plant-based diet is easier than you may think. (Photo source: Unsplash)
Many people are reluctant to switch to a more plant-based diet because they’re worried about not getting enough protein. It’s a reasonable concern: Protein is an important macronutrient, especially for those with active lifestyles, and meat, fish, and dairy are excellent sources.
But the truth is the average American eats more than enough protein, and plants alone can be a good source.
The centrality of meat in the American diet can be traced back to the nineteenth century, when this country experienced an influx of European immigrants. In Europe, meat was often reserved for the wealthy, but in America more efficient meat production made it cheaper. It soon became a staple in working-class diets as well. (Photo by Sigmund on Unsplash)
So how much do we need? The National Academy of Medicine suggests eating about 7 grams of protein for every 20 pounds of body weight, which means a 140 pound person would need about 50 grams of protein per day. If you’re pregnant or breastfeeding, or if you’re an athlete, you’ll need more.
Americans regularly eat lots of protein, while worrying we’re not getting enough. In 2017, Americans’ daily per capita protein supply was 113 grams of protein per day—more than twice the amount most experts recommend. Even so, a recent study from the Hartman Group, a consumer research firm, found that nearly 60 percent of us are actively trying to increase our protein intake.
For most people, that means eating more meat. But a plant-centric diet can be high in protein, too. “It's absolutely possible to meet protein and other nutrient needs without meat,” says Cynthia Sass, a registered dietician and expert in plant-based nutrition. The key is to eat a variety of plants.
Unlike meat, most plants are not complete proteins, meaning they don’t contain all nine of the essential amino acids the body cannot make and have to be obtained from the diet. But by combining fruits, vegetables, grains, seeds, nuts, and legumes, you’re likely to find a balance of protein and other nutrients that can give you what you need. (Note: Vitamin B-12 is only found naturally in foods from animal sources, so vegans are generally advised to take B-12 supplements or eat fortified foods.)
With that said, what are some of the best options for plant-based proteins?
SOY PRODUCTS (tofu, edamame, and tempeh): Soy is a complete protein, which means it contains all nine of the amino acids that our bodies need but cannot produce on their own. As such, it is a great source of high-quality, nutrient-rich protein for plant-based eaters.
SEITAN: This is a meat substitute made from gluten, so it’s not an option for anyone with gluten allergies or sensitivity. But seitan is among the highest sources of plant-based protein available.
BEANS & LEGUMES: Solid sources of plant-based proteins and fiber, beans and legumes are also versatile and easy to add to a dish—like peanut butter smeared on toast for breakfast, or lentils tossed into a stew.
GRAINS: Known for high fiber content, whole grains can be a wonderful source of protein. In fact, quinoa is among the few plant-based complete proteins. Serve grains, hot or cold, with just about any meal of the day.
NUTS & SEEDS: An easy way to add protein to meals, nuts and seeds are a source of healthy fats and fiber.
VEGETABLES: Peas, potatoes, mushrooms, and corn are only a few of the many vegetables that supply protein.
PLANT-BASED MILKS: Plant-based milks have all the creaminess of dairy milk without the animal They’re also produced using less water and carbon emissions than cow’s milk.
Lizzie Kalvesmaki is a Stone Pier Press News Fellow based in Northampton, MA.
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