Plant Based Proteins: Exploring Nutrient Rich Alternatives To Meat

Plant-based proteins provide a holistic approach to nutrition, promoting well-being while reducing the risks associated with meat consumption. 

Benefits of plant proteins (Representational image)

Source : Getty

For decades, meat has been the poster child for protein, but now, plant-based proteins are taking center stage. These proteins aren't just a passing trend; they represent a transformative movement in our approach to food and its impact on our health and the environment. Plant-based proteins provide a holistic approach to nutrition, promoting well-being while reducing the risks associated with meat consumption. 

Talking about proteins in general, Dietitian Foraum Savla said, "Protein is a very vital and most talked about nutrient in a vegetarian diet. Most vegetarian diets lack this nutrient. Proteins are building blocks of our bodies. They repair the wear and tear of the body and are also responsible for our muscle health too. Building blocks of proteins are called amino acids."

She also mentioned that the sources of protein are both plant and animal based.

Plant based sources: 

1. Cereals and grains 
2. Pulses and dals 
3. Nuts, seeds and dry fruits 
4. Milk and milk products (curd , paneer) 
5. Soy and soy products(edamame beans ,tofu,tempeh) 

Animal based sources:

1. Meat and ,meat products 
2. Chicken 
3. Fish 
4. Eggs 

Quality Of Proteins:

Dietitian Foraum Savla said, "Based on the presence of amino acids in a food product we can determine the quality of protein. There are a total of twenty amino acids in proteins. Foods that contain all 9 essential amino acids are called complete proteins. They are called essential amino acids ( EAA) because they are not synthesized by our body .Foods that contain some but not all EAA are called incomplete proteins."

"Most animal proteins are complete proteins and most plant based proteins are incomplete proteins. Most animal proteins are also high in amount of proteins they provide eg: 1 egg gives 6 gm protein as compared to 10 almonds ( 1 serving ) gives 3 gm protein per serving," she added.

Reasons Why Plant Proteins Are Better:

Despite all of the above points, Dietitian Foraum Savla said that plant based proteins are considered better over animal based protein for the following reasons:

• High nutrient density: Plant based protein not only offers protein but also a wide range of minerals ,vitamins , antioxidants and good fats. Presence of all these nutrients qualify plant based protein as good quality protein. Eg : pulses have complex carbohydrates , minerals and vitamins along with protein Nuts and dry fruits are rich in protein along with good fats , antioxidants , fiber , and vitamins. Milk is rich in calcium, phosphorus , and potassium. 

• Fewer calories: Animal protein is high in calories as compared to plant protein as they are rich in fibre. Most people in India suffer from diabetes, cardiovascular issues, obesity in most of the lifestyle conditions the patients can only consume low calorie, high fiber protein options which are mostly plant based. 
• Source of good fats: Animal based proteins have a high amount of saturated ( bad fats ). Hence people with risk of cardiovascular diseases, hypertension,obesity are advised to switch to plant sources of protein . 
• Cholesterol free: All animal sources of Protein contain cholesterol as compared to plant proteins which are naturally free from cholesterol. 
• Reduces oxidative stress: As discussed above plant based proteins are nutrient dense and they also contain antioxidants. Diet rich in plant protein contains antioxidants which helps to reduce inflammation in the body and also protect our body from chronic diseases like diabetes, CVD , hypertension and cancers . 
• Environmental friendly: plants based protein have lesser impact on environment as compared to animal protein as they require lesser energy ,land and water. Also plant proteins are a much sustainable option . 

"Animal proteins may be a lucrative choice as they give you more amount of protein per serving as compared to plant based protein. We can always increase the quantity and quality of protein by mixing 2 or 3 sources of plant based protein. A well balanced diet is the one that not only includes proteins but also other nutrients for overall health."

Reasons For The Rise In Plant Proteins:

Vipen Jain, who is the co-founder of Fitspire laid down the reasons for a sudden rise in plant proteins:

Sustainability:

The surge in interest in plant-based proteins is not a dietary fad, but fueled by a growing concern for sustainability. The environmental footprint of our food choices cannot be ignored. The contrast between plant-based protein production and livestock farming is stark.

The Health Card:

Numerous scientific studies have underscored the health benefits of embracing plant-based proteins. Diets rich in plant-based proteins are linked to a reduced risk of chronic diseases such as heart disease, diabetes, and specific types of cancer. Additionally, they contribute to weight management and overall well-being. The absence of animal products in these diets further diminishes the risk of foodborne illnesses associated with meat consumption.

A Compassionate Perspective:

For those who prioritize animal welfare, plant-based proteins offer a compassionate solution. They allow us to savor delectable, protein-rich dishes without contributing to the suffering of animals. This compassionate choice aligns with our evolving ethical values, making our plates a reflection of our compassion for all living beings.

Versatility Meets Palatability:

Contrary to popular misconceptions, plant-based proteins are exceptionally versatile and can be incorporated into a wide array of dishes. The recent culinary innovations in the world of plant-based cuisine have redefined taste and texture, making every bite a delightful experience.

Options For Plant Proteins:

Dr. Ruchi Rai, who is a Dietitian at SRV Hospitals – Goregaon said, "People interested in choosing plant-based proteins and exploring nutritionally rich alternatives to meat certainly have some excellent choices available."

She further went on to list down the following:

1. Tofu, tempeh, and edamame all originate from soybeans. Soybeans are considered a perfect source of protein, as they provide the body with all the essential amino acids it needs.
2. Lentils are another great source of protein. They can be used in a variety of dishes, ranging from fresh salads to hearty soups and spice-infused dals.
3. Kidney beans, black beans, and other varieties of beans are extremely important staple foods across cultures and contain high amounts of protein per serving.
4. Chickpeas, also known as garbanzo beans, are another type of bean with a high protein content.
5. Spirulina, a blue-green algae is another nutritional powerhouse. Fourteen-gram serving provides 8 grams of complete protein.