Protein is a macronutrient made up of amino acids that your body needs to build muscle, repair cells, and provide energy. It is important to eat a variety of protein sources to ensure the body gets the amino acids it needs. Whether you are vegetarian, vegan, or just looking to diversify your diet, plant proteins are an excellent option.
What are Plant Proteins?
Plant protein is protein found in plants, rather than animals or fish. They come from a variety of sources, including soy, legumes, whole grains, nuts, and seeds. They are lower cost compared to animal protein and have a longer shelf life. Below are common plant protein sources and grams of protein in each serving.
| Food | Serving Size | Grams of Protein |
| Tempeh | 1 cup | 34g |
| Tofu | 1 cup | 24g |
| Edamame | 1 cup | 18g |
| Lentils | 1 cup, cooked | 18g |
| Black beans | 1 cup, cooked | 15g |
| Quinoa | ½ cup, dry | 12g |
| Hemp seeds | 3 tbsp | 10g |
| Chia seeds | 3 tbsp | 9g |
| Split peas (green and yellow) | ½ cup, cooked | 8g |
| Brown rice | ½ cup, dry | 6g |
| Peanuts | 2 tbsp | 6g |
| Oats | ½ cup, dry | 5g |
Below are a few common animal proteins and grams of protein in a serving for contrast:
| Chicken Breast | 3 oz | 25g |
| Ground Beef | 3 oz | 22g |
| Eggs | 1 egg | 6g |
Importance of Variety
Animal-based proteins are considered “complete” proteins because they contain all nine essential amino acids our bodies need. In contrast, most plant proteins are considered “incomplete” because they are missing one or more of these essential amino acids. However, by eating a diverse range of plant-based foods throughout the day, you can easily obtain all the essential amino acids your body requires. For example, eating a lentil kale and quinoa stew would create a complete plant protein source.
Benefits of Plant Proteins
Plant proteins offer a range of health benefits, making them an excellent choice for anyone looking to improve their diet. Rich in essential nutrients, fiber, and healthy fats.
Heart Healthy: Eating more plant proteins can help reduce the risk of heart disease, lower blood pressure, and improve cholesterol levels. This is because plant foods have little to no saturated fats and contain heart-healthy compounds like fiber, antioxidants, and healthy fats. Fiber reduces bad cholesterol as well as promotes healthy digestion and improves satiety. Antioxidants protect your body from cell damage. Healthy fats are important to absorb vitamins and provide energy.
Environmental Impact: Choosing plant proteins can improve your carbon footprint. Plant proteins are land and water efficient, produce less carbon, and cause less air and water pollution compared to animal protein. Animal agriculture accounts for 20% of greenhouse gas production globally, whereas plants only have a fraction of the impact.
Cost Effective: Plant proteins typically have a longer shelf life and are lower cost compared to animal proteins. Many plant protein products, such as beans, lentils, and quinoa, are sold in canned or dry forms, which can be stored for months in your pantry without spoiling. This makes them not only a cost-effective choice but also a convenient one, as you can stock up on them without worrying about quick expiration dates.
Actionable Steps
Integrating plant proteins into your diet is an inexpensive, but powerful way to diversify your diet, boost your health, and support environmental sustainability. Try plant proteins at home with one of these suggestions:
- Participate in Meatless Monday.
- Try including one plant protein a day to see how easy it can be. It could be as simple as a handful of peanuts for a snack or switching rice for quinoa.
- Take one of your favorite recipes to make at home and swap out the meat for a plant protein.
Plant proteins come from a variety of sources including legumes, soy, nuts/seeds, and whole grains. Click ‘N Cook has many recipes that feature plant proteins. Below is a list of plant protein recipes featured on Click ‘N Cook:
Written by:
Kate O’Brien
Dietetic Intern