When your nutritionist tells you you need to include proteins in your diet, you probably imagine a good beef steak, some fried eggs, a Greek yogurt, or maybe even a whey protein shake if you do sports or physical activity. Well, it’s important to understand that all of these are animal-based proteins, but plant-based proteins are just as important in our diet as animal-based ones.
We can obtain plant-based protein from various foods such as legumes, seeds, algae, mushrooms, and some grains. But you may wonder, why should we consume them? What are the differences between plant-based and animal-based proteins? And what is the ideal proportion of consumption between the two? Don’t worry, this article has the answers!
PLANT-BASED PROTEINS: WHAT ARE THEY?
First of all, let’s understand what proteins are. Protein is an essential macronutrient in our diet, called a “macro” nutrient because we need to consume it in large quantities for our bodies to function optimally. Besides providing energy, proteins perform the most functions in the cells of all living beings, such as structural components, enzymes, hormones, messengers, transporters, and components of the immune system.
Regardless of whether they are animal or plant-based, proteins are made up of a combination of 20 amino acids, 11 of which are produced by the body itself, while the other 9, known as essential amino acids, are not synthesized and therefore must be obtained from the diet. In this sense, the biological quality of a protein essentially depends on its amino acid profile—the more essential amino acids, the better—and its bioavailability.
HOW MUCH PROTEIN SHOULD YOU CONSUME?
According to the World Health Organization (WHO), it is recommended that an average adult with little physical activity should consume 0.8 g of protein per kilogram of body weight per day. If the person engages in moderate or high physical activity, their intake should increase to 1.2–2 g of protein per kilogram of body weight per day. However, in general, the amount of protein a person should consume depends on various factors such as age, sex, level of physical activity, and health status.
Recently, the Spanish Society of Dietetics and Food Sciences (SEDCA) reported that to maintain a balanced diet and good health, it is ideal for protein consumption to be 50/50 between animal and plant sources.
PLANT-BASED PROTEINS
Although animal-based protein has excellent biological quality because it contains all the essential amino acids and is an important source of zinc, iron, and B vitamins, recent studies have shown that high consumption of animal-based protein can be associated with a higher risk of chronic and degenerative diseases such as heart disease, type 2 diabetes, and certain types of cancer. In this sense, including foods rich in plant-based protein in our diet is an excellent option to meet nutritional needs while undoubtedly improving your health.
It’s important to note that when comparing the biological quality of plant-based and animal-based proteins, the former often falls short, as most lack some essential amino acids. However, this isn’t a problem because by combining them—for example, legumes with grains (beans with rice)—we can create a complete protein with high biological value.
Moreover, one of the most significant advantages of consuming plant-based proteins is that they are low in saturated fats and have a high concentration of important micronutrients such as vitamins, minerals, and antioxidants, which help maintain optimal cardiovascular health, reduce inflammation, and strengthen the immune system. Additionally, their intake improves digestion thanks to their high concentration of both soluble and insoluble dietary fiber.
Let’s not forget that the production of plant-based proteins has a considerably lower environmental impact compared to the production of animal-based proteins. So, by consuming more plant-based proteins, we not only benefit our health but also contribute to the health of our planet.
BEST OF ALL…
Plant-based proteins can be found in a vast number of foods like chickpeas, beans, lentils, soybeans, fava beans, peas, pistachios, sesame seeds, peanuts, pumpkin seeds, chia, hemp, algae like spirulina and chlorella, quinoa, wheat, oats, and many more. You have many options, so start consuming more of these foods—remember, it’s not just your health that benefits, but you’re also contributing to a sustainable future for the environment.