Health benefits associated with plant-based nutrients (including fiber, zinc, and vitamin C), lower environmental impact when compared to animal-based proteins, and compatibility with ethical or food safety concerns about animal foods are all potential advantages of plant based protein sources.
As the global population increases its appetite for protein, so too has an interest in plant-based sources of the nutrient. This expansion is being driven by a number of factors, including consumers’ growing awareness of health and wellness issues and their desire to take preventative measures, as well as concerns about food safety, ethics, the environment, and the prevalence of intolerances, allergies, and the growing availability of vegetarian and vegan options.
Plant Protein vs Animal Protein
1. Amino Acid Profile
The human body needs a total of 20 different types of amino acids in the synthesis of proteins. The amino acids we get from the proteins we eat are essential for the proper functioning of every cell in our bodies, but most people only associate them with building muscle. There are two types of amino acids: essential and non-essential. The term “essential” refers to the fact that our bodies have to get these amino acids from outside sources. However, our systems can produce non-essential amino acids on their own, so we don’t have to consume them regularly.
2. Quality of Protein
Meat, fish, poultry, eggs, and dairy products are all examples of animal proteins, and these foods are considered “complete” sources of protein because they normally include all of the essential amino acids in adequate quantities to meet the body’s needs. Cereals, legumes, and nuts are examples of plant-based proteins, although they lack one or more of the nine essential amino acids. Non-essential amino acids arginine, glycine, alanine, and serine tend to be present in greater quantities, while methionine, lysine, and tryptophan tend to be lower.
Proteins from plants are typically more challenging to break down than those from animals. Due to the presence of fibers and other plant components, protein digestion and absorption are slowed down. The good news is that this similar property of plants can be advantageous for things like heart health or blood sugar management by decreasing the absorption of carbs or cholesterol. Plant proteins can be made more easily absorbed by the body by soaking, boiling, concentrating, or isolating them.
Sources of Plant Protein
- Pea Protein: Vegan Protein powder from peas comes from yellow split pea. A serving of unflavored pea Vegan protein powder (approximately 21 grams) has roughly 100 calories and no added sugars. Pea protein is a particularly good source of the BCAAs leucine, isoleucine, and valine, which are necessary for proper muscle function and protein synthesis.
- Hemp Protein: Hemp protein is derived from cannabis seeds, but the strain used to make it contains only negligible levels of the psychoactive chemical tetrahydrocannabinol (THC). About 12 grams of protein and 108 calories can be found in a quarter cup (28 grams) portion of unflavoured hemp Vegan protein powder.
- Pumpkin Seed: The protein and good fat content of pumpkin seeds is above average. There are about 103 calories and 18 grams of protein in a 28-gram serving of unflavoured pumpkin seed Vegan protein powder. It is not a complete protein because it lacks the necessary amino acids threonine and lysine.
- Brown Rice: Brown rice Vegan protein powder is convenient to get and doesn’t cost too much. A 28-gram (a quarter cup) serving of brown rice Vegan protein powder that isn’t flavored has about 107 calories and 22 grams of protein. It doesn’t have much of the important amino acid lysine, but it does have a lot of BCAAs, which help build muscle.
- Soy Protein: It is unusual for plant proteins to be complete, however soy Vegan protein powder is an exception. It’s rich in branched-chain amino acids (BCAAs), which help with muscle development and repair. About 95 calories and 22 grams of protein can be found in only a quarter cup (28 grams) of soy protein isolate powder.
Nutritional Benefits
Plant-based proteins are a fast and easy method to increase your intake of beneficial phytonutrients, which may help improve your health and wellness. These plant-based compounds, known as phytonutrients, play an important role in maintaining a healthy body and mind. Our bodies are better able to take up these nutrients from natural plant sources than from man-made ones.
Amino acids are abundant in our bodies because they are used to construct many cellular components and body structures. Compared to animal proteins, plant-based proteins have a greater variety of amino acids. Supplementing with amino acids aids in muscle growth and repair. When you work out to create muscle, you tear down the muscle fibers so that they may be rebuilt stronger and bigger than before.
Many people adopt healthy eating habits in an effort to shed unwanted pounds, which may be a hard and discouraging process. However, plant-based proteins can aid progress toward objectives more effectively than can animal-based proteins. Maintaining a caloric deficit consuming fewer calories than you burn is essential for weight loss. In short, excess fat is burnt.
Your immune system’s capacity to prevent disease and fight off infections is in large part determined by the food and drink you put into your body. You may reduce your risk of getting sick by providing your body with the nutrients it needs. Proteins found in plants are among the best for bolstering the immune system. Plants are an excellent source of fiber, and they also provide a wealth of other nutrients. A high-fiber diet can speed up the elimination of unwanted pathogens like viruses and bacteria.
Author Bio:
I am Meera Sharma, a post-graduate in Health and Nutrition, and an inquisitive person who loves writing. I’m working for vegan way and my forte is digital marketing and everything that has to do with phones and screens. My belief is that one person can make a difference, and that’s why I’ve taken up writing, which is the best means to communicate these days. I have a decade of experience in writing and marketing, and I still find myself learning new things about it, which I want to share with my readers.
