A Nutritionist's Guide To Plant Based Protein

Plant-based protein offers numerous benefits to our bodies. Firstly, it is a great source of essential amino acids, which are the building blocks of protein.

These amino acids are crucial for various bodily functions, such as repairing tissues, producing enzymes and hormones, and supporting the immune system. By consuming plant-based protein, we can ensure that our bodies receive an adequate supply of these essential amino acids, promoting overall health and well-being.

Plant-based protein is often lower in saturated fats and cholesterol compared to animal-based protein sources. This can be beneficial for our cardiovascular health, as high intake of saturated fats and cholesterol has been linked to an increased risk of heart disease. By incorporating more plant-based protein into our diets, we can help maintain healthy cholesterol levels and reduce the risk of developing cardiovascular problems.

"Ingredients in plant-based protein like brown rice, golden peas and chickpeas has soluble fibre which takes care of your digestive system, they also are low in glycemic index which makes it ideal for people who want to work on their weight management, diabetes control, and also the antioxidant profile of plant-based protein takes care of your skin, hair, cardiovascular health and our cellular make up," says Chahat Vasdev, nutritionist at Gytree.

Plant protein may also contribute to weight loss in several ways:

Plant-based proteins tend to be lower in calories compared to animal-based proteins. This means that you can consume a larger volume of plant protein for the same amount of calories, which can help you feel more satisfied and full without consuming excessive calories.

Plant proteins are often high in fiber, which adds bulk to your meals and promotes feelings of fullness, reducing the likelihood of overeating. Fiber also slows down digestion, which can help regulate blood sugar levels and prevent spikes in insulin, ultimately leading to better weight management. 

Many plant proteins, such as legumes and soy, are rich in complex carbohydrates, which provide sustained energy and can help prevent cravings for unhealthy, high-calorie foods.

Another reason why nutritionists recommend plant protein is that it can help individuals meet their daily protein requirements without the potential drawbacks associated with animal protein. While animal protein sources can be high in protein, they often come with added cholesterol and can be more difficult to digest.

Plant protein, on the other hand, is typically cholesterol-free and easier to digest. This makes it a suitable option for individuals with certain dietary restrictions or digestive issues. Plant protein sources such as legumes, tofu, tempeh, and quinoa are not only rich in protein but also provide a wide range of essential nutrients, making them a valuable addition to a balanced diet.

"Plant-based proteins are loaded with essential vitamins and minerals like manganese, iron, magnesium, Vitamin B6 etc. They are also gut friendly as they are the sources of dietary fibre which work as a food for our good gut bacteria and if these gut bacteria get the right fibre, they work on improving our digestion, our immune system, proper detoxification and even improve our Hormonal health," adds Vasdev.

Here's a quick recap from different points of view on the consumption of plant-based proteins.

Consuming a variety of plant-based protein sources can help meet daily protein needs - UCLA Health

Plant-based protein sources can contribute to a reduced risk of chronic diseases, such as heart disease and type 2 diabetes - NCBI

Nuts and seeds, such as almonds and chia seeds, are good sources of plant-based protein - Better Health Govt Australia

Plant-based protein sources can provide all essential amino acids necessary for human health - NCBI

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