Plant-based protein: how do you get it?
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Anyone who decides to adopt a plant-based diet, or at least increase their vegetable consumption, is going to hear that question with alarming frequency.
Is that what's happening these days? Some kind of protein frenzy? Because everywhere you go you'll find shakes, energy bars, protein powders, cereals and cookies. The emphasis on protein is everywhere.
But what is protein really?
Protein is something we need to consume practically every day since the body does not store it in the same way it stores fat and carbohydrates, which are the other two main macronutrients in our diet.
Proteins are nitrogenous substances composed of chains of amino acids and essential for the formation, maintenance and repair of almost all body tissues such as bones, muscles, blood, hair, nails and organs.
Protein also provides us with energy, although that is not its main function. In addition, protein helps strengthen the immune system (this system is made up of proteins) and consuming protein can help you feel fuller for longer.
What we know as protein is made up of 21 amino acids. The human body can produce 12 of them, but the other 9, called “essential amino acids,” are obtained from the food we eat.
As long as you eat whole, natural foods, consume enough calories and the right amount of protein (based on your body weight), you should be getting enough protein for your body. The idea that you have to combine certain foods to get the right amount of amino acids is not really true.
Bigger meat equals bigger muscles: true or false?
According to Mayo Clinic dietitian Kristi Wempen, the body is unable to store all the excess protein once the body has met its needs, so any extra protein would either be used as energy (to be used) or stored as fat (if not used). In either case, any excess calories, no matter the source, will be stored as fat.
It has already been widely demonstrated that the daily protein requirement is approximately 0.72 grams per kilogram of body weight, that is, if you weigh 60 kilos, you simply require, to meet your basic needs, 43.2 grams of protein . ( 1 )
If you are an athlete trying to build muscle mass, if you are pregnant or breastfeeding, or if you are under severe emotional stress, the recommendation is to consume about 1 gram per kilogram of weight, meaning if you weigh 60 kilograms, you need 60 grams of protein per day.
On the other hand, a study published in 2016 indicates that older adults do not absorb protein as efficiently as other age groups, so they are still recommended to consume around 1 gram of protein per kilogram of weight.
Now, based on these studies and findings, these amounts are suggested for good general health, disease prevention and longevity. But for special cases, such as high-performance athletes, weightlifters, there is also evidence that a slightly higher protein intake may be advisable (only in some cases).
Likewise, taking into account that each person is biochemically and metabolically unique, the recommendation is that you listen to your body, use common sense and when in doubt, consult your doctor, nutritionist or health promoter.
Consume quality protein in the context of plant-based nutrition
If you want to boost your protein intake while also increasing the amount of vegetables in your diet, consider hulled flax, chia and hemp seeds, or seeds that have been pulverized so you can get the most out of whole foods.
What about protein supplements?
It may not be ideal. According to tests conducted in 2018, the most popular protein powders on the market (134 were examined) were found to contain at least one detectable heavy metal, and 55% of them contain BPA or bisphenol A.
The funny thing is that organic plant proteins fared even worse on the test.
However, the good news is that as long as you eat a varied diet of whole foods and get enough calories, you may not need protein supplements – read on to see why.
It is rare for someone to have protein deficiency.
It turns out that protein deficiency is practically non-existent in Western countries and even less so in first world countries.
The average adult in these countries exceeds the recommended amount by consuming up to more than 100 grams of protein per day. Someone who eats 2 eggs (110 grams) for breakfast has already exceeded the daily dose.
Now, if you have a piece of meat or chicken or fish for lunch, you are almost quadrupling the amount of protein needed for your basic daily needs.
And remember, the excess of what the body needs to function is stored as fat in the body unless you are a farmer who works from sunrise to sunset in the mountains or a shepherd who walks cattle or another person who engages in intense physical activity on a daily basis.
If you eat enough and varied food so that you do not lose weight, it is almost impossible for you to have a protein deficiency .
Generally, the only people who have a protein deficiency are those who do not consume enough calories and this is not the case in these countries.
Malnutrition should not be confused with undernutrition
People who call themselves vegetarians and eat anything that is not protein are approaching their diet in the wrong way. Filling up on fried foods, packaged foods, refined flours and other processed foods is not the way to eat a balanced diet. You should know that there is no protein in sugar, or in bottled oils and very little in French fries.
Protein deficiency may also occur in people who are alcoholics, suffer from eating disorders such as anorexia, or are addicted. All of these groups have dietary tendencies that are deficient in many nutrients.
Aside from the cases mentioned above, protein deficiency is rare. If you consume 2400 calories a day and 15% of those calories come from protein, you should be consuming about 90 grams of protein daily. The opposite is more likely: people are consuming far more than their requirement.
What happens when you consume too much protein?
When the amount of protein required by the body is exceeded, it is not stored as protein. Instead, it accumulates in fat or is eliminated by the kidneys, which contributes to osteoporosis and kidney stones.
A study published in 2013 on the adverse effects of excessive protein consumption, especially of animal origin, indicates that in addition to osteoporosis and kidney stones, it has been associated with higher levels of cancer, biliary function disorders and coronary disease.
Could it be possible that most of us are consuming too much protein?
Yes, according to Dr. Walter Longo, director of the Longevity Institute at the University of Southern California, who conducted an extensive study over nearly 20 years of 6,381 adults over 50 years of age.
Participants who consumed a high-protein diet (20% or more of their calories from protein) were four times more likely to die from cancer compared to the group who consumed a low-protein diet (10% or less of their calories from protein).
After age 65, cancer mortality leveled off, indicating that for older adults, high protein intake does not necessarily provide protection against cancer. Still, those whose diet was high in protein had a five-fold increased risk of death from diabetes.
The study concluded that over the 20-year experiment, people on a high-protein diet were 74% more likely to die from any disease compared to people on a low-protein diet.
However, according to this study, the negative health associations with high protein consumption were reduced or eliminated if the proteins came from vegetables .
It does matter where your protein comes from
Both the livestock and dairy industries promote the consumption of these products as the best way to supply your body with the highest quality protein, but science does not support these claims. It turns out that where your protein comes from does matter and that animal protein is inferior for our bodies' needs. Here are links to several scientific studies that prove this: International Journal of Epidemiology , American Journal of Clinical Nutrition , nutritionfacts.org
10 Fabulous Plant-Based Protein-Rich Foods
There is a belief that only animal protein provides you with enough “complete protein.” The truth is that there are several plant-based sources of complete protein. For example, almonds, green lentils, and quinoa contain more calories than bacon or even cow’s milk.
Here are some foods that can inspire you to prepare your meals alternatively.
- Lentils
Red or green lentils contain plenty of protein, fiber, and important nutrients like potassium and iron.
Half a cup of cooked lentils contains 8.84 grams of protein.
- Chickpeas
One cup of cooked chickpeas contains 16 grams of protein. They are highly satiating and are the main ingredient in hummus, a traditional Arab dish to accompany meals.
- Hemp seeds
3 tablespoons equal 10 nutritious grams of plant protein. These little seeds also contain Omega 3 fatty acids and are a healthy addition to smoothies, salads and more.
Instead of adding protein powder to your smoothies, add a tablespoon of shelled hemp seeds.
- Quinoa
One cup of cooked quinoa will provide you with 9 grams of plant-based protein, and although it is a seed, when cooked it takes on the flavor of a grain.
Experiment with quinoa instead of rice in sushi, as a base for Buddha bowl, and more.
- Almonds
A half cup of raw almonds provides you with 16.5 grams. Plus, they are a good source of vitamin E which is good for your skin and vision.
- Spirulina
Spirulina is a blue-green algae that contains 8 grams of protein in every two tablespoons. It is also rich in other nutrients such as iron, B complex (although not B-12), and manganese.
It can be found on the market either in powder or in tablets. It can be added to juices, smoothies, water. It can be sprinkled on a salad, soup or snack to increase its protein content.
- Chia seeds
These little seeds are a low-calorie food, rich in fiber and Omega-3 fatty acids.
Chia seeds are a complete source of protein, providing 2 grams of this macronutrient in each tablespoon.
Try adding chia seeds to smoothies, sprinkling them on plant-based yogurt, or soaking them in water or almond milk for a pudding-like consistency.
- Vegetables rich in protein
Many dark green leafy vegetables contain protein. Eaten alone they do not provide the necessary protein requirements, however, added to protein-rich snacks and preparations, they increase the protein content of your meal.
- A medium stalk of broccoli contains about 4 grams of protein.
- One cup of kale provides 2 grams of protein.
- 5 medium mushrooms guarantee you 3 grams of protein.
Try making a salad with kale or baby spinach and quinoa for a protein-rich dish.
- Pistachios
Pistachios are high in protein, fiber, and antioxidants. They contain other important nutrients, including vitamin B6 and potassium (more than half a large banana).
- Calories: 156
- Carbohydrates: 8 grams
- Fiber: 3 grams
- Protein: 6 grams
- Fat: 12 grams (90% are healthy fats)
- Potassium, Phosphorus, Vitamin B6, Thiamine , Copper , Manganese.
- Sunflower seeds
These seeds have super powers. ¼ cup of raw sunflower seeds contains 7 grams of plant-based protein.
Delicious as appetizers or added to salads and noodle dishes.
Other considerations
The only way to build muscle is through exercise. The human body needs enough protein to function, and high-performance athletes and weightlifters may need a little more. But consuming too much protein will not make you stronger.
The best time to consume protein
Spread your protein intake evenly across meals throughout the day. Many people tend to consume most of their protein at lunch or dinner. The general recommendation is to consume 15-25 grams of protein at each meal and for the recovery phase (anabolic window) 45 minutes to 1 hour after exercise. Major studies show that amounts greater than 40 grams are no more beneficial than 15-25 grams, so don't waste your money on excessive amounts.