Can I get enough protein from a plant-based diet?
Protein is the most important nutrient; the more, the better. This is the core belief that the meat and dairy industry has engrained in us.
In simple terms, proteins are important for the health and growth of the body’s cells and tissues. A total protein test measures the amount of protein in your blood and can indicate if low or high. These can be beneficial to learn more about kidney, liver diseases or malnutrition. This is to cover the grounds for people who highly doubt their protein intake if they stick to a limited diet. In the modern day and age, developed and developing countries do not have protein deficient population.
The World Health Organization (WHO) sets the Safe Level of Protein (SLP) intake at 0.83 g per kilogram per day, which is expected to meet the protein needs of 97.5 per cent of the world’s healthy adult population. The range may vary from depending on your age, activity and special health conditions. But it’s ideal to aim for 1.8 grams per body weight to factor in that the protein in plants is slightly less bioavailable than animal protein.
For example, if you weigh 70Kg then your daily protein goal would be 1.8 x 70 = 126 g. But if you are an average person then you can use .8grams per kg of body weight to know how much protein you need every day.
The plant protein is an important nutrient because it also holds in a lot of prebiotic fiber, vitamins, minerals and phytochemicals. A varied whole foods plant-based diet of Tofu, Tempeh, whole grains, vegetables, and beans can easily meet your daily protein needs, without the risks of animal products. It’s easy to get all the protein you need without eating meat, dairy, or eggs.
In fact a study was done by BMJ (British Medical Journal) which concluded that substituting high quality plant foods such as legumes, nuts, or soy for red meat might reduce the risk of Coronary Heart Disease (CHD). Substituting whole grains and dairy products for total red meat, and eggs for processed red meat, might also reduce this risk.
Top Plant based protein sources that you can include in your daily diet to meet your protein needs are Tofu, Legumes (lentils and beans)Tempeh, Seitan, Whole grains such as quinoa, teff, buckwheat, oatmeal, whole wheat and millets.
Some amazing benefits of plant protein are
Reduced risk of heart diseases– Consuming plant-based protein reduces risk of early death from any cause and from heart disease, according to a meta-analysis published in The British Medical Journal.
Reduced risk of other cardiovascular diseases– Consuming plant-based protein reduces risk of early death from any cause and from heart disease, according to a meta-analysis published in The British Medical Journal.
- Help protect against Osteoporosis – High protein intake is known to encourage urinary calcium losses. Plant-based diets, which provide adequate protein, can help protect against osteoporosis. Calcium-rich plant foods include leafy green vegetables, beans, and some nuts and seeds, as well as fortified fruit juices, cereals, and nondairy milks.
- Cancer– Although fat is the dietary substance most often singled out for increasing one’s risk for cancer, animal protein also plays a role. Specifically, certain proteins present in meat, fish, and poultry, cooked at high temperatures, especially by grilling and frying, have been found to produce compounds called heterocyclic amines. These substances have been linked to various cancers including those of the colon and breast. Long-term high intake of meat, particularly red and processed meat, is associated with significantly increased risk of colorectal cancer. The World Health Organization declared red and processed meats “carcinogenic to humans” (cancer causing) and observed an increased risk for pancreatic, stomach, and other cancers.
- Impaired Kidney Functions– When people eat too much protein, it releases nitrogen into the blood or is digested and metabolized. This places a strain on the kidneys, which must expel the waste through the urine. High-protein diets are associated with reduced kidney function. Over time, individuals who consume very large amounts of protein, particularly animal protein, risk permanent loss of kidney function. So focus on plant based protein because they have fiber, they have many vitamins and minerals and they lack cholesterol and saturated fats.
Stay tuned to learn a delicious whole foods plant based protein rich recipe coming on our blog soon.
Note: Always consult your GP/PHYSICIANS. This article is no way giving you any medical recommendations or asking you to override your doctor’s advice. Nurture Yourself is not responsible for any health issues you may have or develop in future.