It’s 2019 Poor Protein Is Out And Plant Protein Is In
Tropeaka’s Lean Protein and Pump Protein are nourishing and complete protein sources, which contain bioavailable protein from golden yellow peas and sprouted activated brown rice, as well as the once-hidden secret of the Amazon, Sacha Inchi. This whole food protein source is full of minerals, fibre, omegas 3,6, and 9, and has kept indigenous Peruvian communities healthy for centuries.
You Can Benefit From Plant Protein Even If You Still Eat Some Meat
You dont need to become a vegetarian to get the benefits of plant-based protein. But according to Dr. Hunnes, the more plant-based protein you consume, the better off youll be.
Youll definitely get some benefit from substituting plant protein for animal protein, and thats a good place to start, Dr. Hunnes says. It does not have to be all or nothing, but the benefit is directly related to the amount of plant-based protein you eat in place of animal protein.
To ease the transition to a plant-based diet, Dr. Hunnes suggests using familiar spices and choosing foods, such as tofu or legumes, that have a firm texture similar to meat. She also recommends trying many different plant protein sources.
Just like anything in nutrition, you should vary your diet and the sources of your plant protein, she says. That way, youll learn what you like and get a whole host of other nutrients that your body needs.
Before you make any big dietary changes or to learn more about whether plant-based protein is right for you, talk to your primary care provider.
Many Are Not Aware Of The Greater Benefits That You Can Gain From Switching To A Complete Whole Plant
ven if youre not a bodybuilder, an elite athlete, or a sports model, you can certainly benefit from adding a protein powder to your diet.
Without sufficient protein, our bodies can’t function properly because this macronutrient is responsible for the healthy growth and maintenance of our body tissues.
Any fitness-minded person will know that sufficient protein intake helps us build strong, lean and toned bodies. However, protein is not only helpful in sculpting sexy muscles – but it’s also essential to the health of our brain, nervous system, digestive system and much, much more.
That said, there is still a lot of confusion and misinformation being dished out regarding protein, particularly in the fitness industry.
If youve ever had a personal trainer or sports coach, its very likely that youve been urged to supplement with a whey protein isolate. At a glance, this advice seems reasonable Whey is inexpensive, available everywhere, and is an excellent source of protein.
However, these industry experts are rarely aware of the more significant health benefits we can experience by switching to a plant-based protein source.
These 7 reasons should help set the record straight for all you fit, health-conscious, and earth-loving individuals today!
How Much Protein Do You Need
It doesnt matter what kind of diet you choose to follow protein is essential. Protein is a component of every cell in the human body. Your hair and nails are made almost entirely of protein and your body uses protein to build muscle, to repair tissues, and to produce enzymes, hormones, and other important biochemicals. What makes protein even more important is the fact that the body does not store it in the way it stores carbohydrate and fat this means that you need a steady intake to meet your needs.
So, how much protein do you actually need in your daily diet?
The Academy of Nutrition and Dietetics recommends a daily intake of 0.8 grams of protein per kilogram of body weight that translates to about 0.35 grams per pound. A person weighing 165 pounds would need a minimum of 60 grams of protein per day. Keep in mind that this is a minimum. If you are trying to lose weight, build muscle mass, or if you exercise regularly, your protein needs may be higher somewhere in the range of 0.5 to 0.8 grams per pound of body weight.
Sprouted Plant Protein Is Easily Absorbed By The Body
There’s a simple solution to getting the most out of your plant protein: sprouting it. According to Maggie Berghoff, MSN, FNP, when you do so prior to eatingwhether it’s grains, nuts, beans, or seedsthe process makes it easier for your body to digest and absorb. “This is especially important if you have difficulties with digestion, such as a food intolerance, slow metabolism, bloating, or constipation. We want to make the food as easy as possible for the body to identify, break down, and use as fuel,” she says. GoMacro opts for sprouted brown rice protein for this reason. The protein is more bioavailable, so the body can utilize it better to repair muscle tissue when you eat a bar after a hard workout.
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Fibre In Plant Protein
Plant-based protein sources not only have the benefits of providing essential amino acids and micronutrients, but also contain the important macronutrient fibre. Dietary fibre, also known as roughage, is a type of carbohydrate that is found in all plants. Any plant-based food source, from fruits and vegetables to the numerous varieties of wholegrains, contains fibre. It is important to eat enough fibre daily as it is known to support digestive health and reduce the risk of gut inflammation.
Tofu Soy Crumbles And Edamame
Nutrition:Soy foods are among the highest protein vegan options. One 3-ounce serving of tofu provides 8 grams, while edamame supplies 7 grams per half cup.
Soy crumbles, sometimes called textured vegetable protein or TVP, are protein-rich as well, with 13 grams per 1/4 cup.
Taste: Tofu and soy crumbles are famous for their ability to take on any flavors applied during cooking. This is why you probably dont want to eat them all by themselves.
Edamame, on the other hand, has a rich, almost buttery flavor straight out of the shell.
Using in cooking: Crispy, firm tofu makes a delectable base for stir-fries, tacos, and even sandwiches. To make it crisp up to perfection, squeeze as much liquid from the tofu as possible before cooking.
Use silken tofu to add protein to smoothies or as a substitute for ricotta cheese.
For a convenient weeknight side dish or protein-rich afternoon snack, serve steamed edamame with a sprinkle of salt.
Enjoy experimenting with soy crumbles as a partial replacement in any dish that calls for ground meat.
Benefits Of Vegan Protein:
1. Improved Digestion Vegetables, legumes, grains, nuts and seeds are loaded with healthy fibres that naturally improve digestion and absorption, increase motility and reduce symptoms of gas and bloating.
2. Metabolism Booster The combination of fibre and protein means it takes your body a while to digest vegan whole foods. The more your body works on metabolising the plant protein, the better your body becomes at burning extra fat.
3. Cardiovascular health Plant-based diets tend to be lower in cholesterol and saturated fats and high in healthy plant sterols which can help to improve heart health and overall well-being.
4. Avoid added hormones & antibiotics Many animal-based sources of protein can contain added hormones and antibiotics whereas plant-based sources of protein are packed with antioxidants, phytochemicals , vitamins and minerals which are essential for optimal health.
5. Complete proteins Many people believe that animal sources of protein are the only complete proteins . This is simply not true. Soy, tempeh, edamame beans and golden peas are all complete sources of protein. There are also many ways to combine vegan foods to ensure that you are getting all your amino acids in one meal .
Absence Of Alkalizing Anomalies
The potential of Hydrogen is an important indicator to find out the acidity or alkalinity in our body. Hydrochloric acid helps in the digestion of food and is produced in the stomach. It does not harm the stomach, however, if its production exceeds a certain amount it can cause stomach pain due to acidity.
Alkalinity is the capacity of water to resist changes in pH that would make the water more acidic. A pH value of 7 between 1 and 14 is normal. A value below 7 shows an increase in acidity with 1 indicating a very high acidity level. Likewise, 14 is a high alkalinity level. The human body has a natural pH of 7.4.
Meat and carbs are more acidic and cause the bodys pH to increase rapidly. To counter it minerals from our bones are taken and used. Plant-based foods help in relieving acidity. The green parts of plants provides alkalinity and also delivers vitamins and minerals.
The typical North American diet consists of meat and bread which will increase acidity. A plant-based diet will help to reduce acidity, inflammation, stress and protect bone health.
Summary: Plant-based proteins help in balancing the pH value in our body.
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Does A Vegetarian/vegan Diet Deliver Adequate Energy
A vegetarian or vegan diet can be compared to an animal-based diet even in providing sufficient energy during those long days of work or workouts. Muscles that undergo endurance training mainly get their fuel from glycogen .
Plants are the primary source of this nutrient. Glucose acquired from plants is used to keep the brain focussed during intense workouts, competitions, and long workdays.
Energy from the fat of animals does not replenish the immediate requirements. It may lead to fatigue and a lack of motivation to continue the intense training session. Carbohydrates are among the most beneficial food sources for optimum energy for exercise and endurance sports.
Research On Protein And Health
Available evidence indicates that its the source of protein , rather than the amount of protein, that likely makes a difference for our health. You can explore the research related to each disease in the tabs below, but heres the evidence-based takeaway: eating healthy protein sources like beans, nuts, fish, or poultry in place of red meat and processed meat can lower the risk of several diseases and premature death.
Research conducted at the Harvard Chan School of Public Health has found that eating even small amounts of red meatespecially processed red meaton a regular basis is linked to an increased risk of heart disease and stroke, and the risk of dying from cardiovascular disease or any other cause. Conversely, replacing red and processed red meat with healthy protein sources such as beans, soy foods, nuts, fish, or poultry seems to reduce these risks. One of the reasons why plant sources of protein are related to lower risk of cardiovascular disease compared to protein from red meat and dairy is because of the different types of fat in these protein packages. Plant-based protein sources are more unsaturated, which lowers LDL cholesterolan established risk factor for heart disease. Also, plant sources contain no cholesterol. Other factors are likely to contribute to the lower risk, but this is a key factor.
When it comes to cancer, once again, the seems to matter more than quantity.
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Pea Protein Is A Great Source Of Iron
Red meat is currently the top source of iron in the American diet, but pea protein is an easy way for vegans and vegetarians to get their fix. One serving of pea protein powder contains 35 percent of your DV of iron. For comparison, the same serving size of animal-based whey protein contains 0 percent of your iron DV. So not only are you getting a large portion of your daily iron needs out of the way, but you’re also getting plenty of protein. You’ll find pea protein powder in nine of GoMacro’s protein bars, including Cashew Caramel, Blueberry + Cashew Butter, and Peanut Butter Chocolate Chip.
What Is Animal Protein
Animal protein refers to consuming protein from animal foods. When people think about protein, animal proteins often come to mind. For example, any meat, fish/ seafood, dairy and eggs.
Associating protein with animal products is ingrained in our society . Many people are taught that protein is only found in animal products and they are necessary for survival.
The most common question about plant-based, vegan or vegetarian diets is: where do you get your protein? While it can be a tedious question to answer, if youve never heard of plant-based protein, its completely valid to be concerned. If you remove the primary sources of protein from your diet, it can be challenging to consume adequate amounts of this essential nutrient without knowing enough about where plant-based protein comes from.
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Plant Protein And Diabetes
While vegetarian diets are associated with a substantial risk reduction for diabetes , it is unclear if substitution of plant protein for animal protein helps to drive this risk reduction. Malik et al. , analyzing data from the Nurses Health Study II, found that substituting 5% of energy intake from vegetable protein for animal protein was associated with a 23% reduced risk of type 2 diabetes. An acute feeding of 20 g yellow pea protein, served in a tomato soup 30 min in advance of an ad libitum pizza meal, reduced the glycemic response to the pizza meal and the energy intake from the pizza meal . In a similar study, a 400-kcal breakfast comprising a meal replacement beverage containing about 29 g soy protein was compared with an isocaloric, higher glycemic index, lower protein breakfast. The soy protein beverage was associated with: lower postprandial glycemic and ghrelin responses to the breakfast and decreased postprandial insulin secretion from a standardized lunch fed 4 h later .
What You Need To Know About Plant Protein
Maybe your New Years resolution is to try a plant-based diet. Maybe youre already a vegetarian and seeking ways to incorporate more plant protein into your nutrition plan. Or maybe youre interested in learning about the pros and cons of plant-based proteins and whether or not you should give plant protein supplements a try.
Whatever the reason youre reading, were here to help. Well share what we know about the pros and cons of plant-based proteinsespecially in regards to protein powders. Then, its up to you to decide if plant protein is a fit for you and your health and nutrition goals.
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Vitamins And Minerals Oh My
A fruit and vegetable rich diet exposes the body to a dense amount of vitamins and minerals, or micronutrients. These micronutrients reduce the risk of chronic diseases and also aid in bodily functions, such as healing a wound, converting food into energy, and improving the immune system.
Micronutrients are only needed in a small amount , but failing to consume the minimum amount necessary can result in diseases such as scurvy or bone loss.
Pea protein, for example, has tons of iron, which is typically found in red meats but is not found in whey protein. Protein from nut butters is loaded with healthy fats that can keep you feeling full, balance your hormones, and be digested extremely easily because of their creamy texture. And all plant proteins are filled with fiber, which keeps you fuller longer than animal-based proteins.
Of course, plant protein is itself one of the three macronutrients needed to create energy and power your active lifestyle.
Plant-based protein is a great source of vitamins and minerals!
The Added Fiber In Plants Promotes Good Gut Bacteria
A big benefit to plant-based protein is the fiber it provides. Fiber helps regulate the bodys sugar use, keeps hunger and blood sugar in check, and helps food move through the digestive system with regularity.
When you eat more fiber, the microbiome and the good bacteria in your gut actually change, creating a healthier environment, Dr. Hunnes says. She warns there is potential for some gassiness when adding more fiber, but it quickly subsides after a week or two.
The Nutritional Benefits Of Plant
The protective health benefits of a diet high in fruit and vegetables is no secret, and many of us need to do better at eating more plant foods. Switching out meat for plant-based protein sources can be an easy way to do this, and you dont need to exclude meat altogether to reap the benefits from plant-based protein sources. So why should you increase the amount of plant-based protein in your diet? Lets find out.
Vitamins And Minerals Aplenty
Plant-based protein powders deliver vitamins, minerals, and antioxidants that are not abundantly provided in animal-based protein. Phytochemicals and fibers are present only in plants.
Plants are an abundant source of carotenoids, glucosinolates, flavonoids that perform antioxidation and neutralization of free radicals. Plant nutrients reduce the onset of many diseases such as obesity, hypertension, and type 2 diabetes. It also has shown to prevent tumor growth in certain cancer types.
Summary: The abundant nutrient content in plants helps reduce the risk of chronic diseases such as obesity, hypertension, and type 2 diabetes.
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Micronutrients In Plant Protein Sources
Vegan protein sources such as fruit, vegetables, nuts, and seeds, are packed with a wide variety of micronutrients which are vital for our health and wellbeing. Recent scientific reviews have indicated how plant-based diets are associated with improved heart health and blood sugar management, lower overall mortality, reduced risk of obesity and hypertension, as well as supporting weight management.3,4,5,6 For example, one study suggests that swapping red meat for more vegetables results in significant improvements in levels of key indicators in people with Type 2 Diabetes.3
The benefit of consuming plant protein as a whole food means you also introduce vitamins, minerals, and phytochemicals into the diet, and these are what contribute to many of the additional health benefits.3,5 For example, edamame beans are one of the best vegan sources of protein, but also contain micronutrients such as iron, magnesium and Vitamin C, which help to reduce tiredness and fatigue.