A Guide To Plant-Based Protein

Plant-based foods typically contain fiber, which promotes good gut bacteria, smoother digestion, and, in the case of soluble fiber, better heart health.

Research has suggested that a plant-based diet could play a role in cancer prevention. Other studies have shown plant-based eating can be a helpful strategy for weight loss and type 2 diabetes management.

Beyond their advantages for personal wellness, proteins from plants also make a difference for the environment. In terms of land use, freshwater consumption, and greenhouse gas emissions, plant foods have a definite upper hand over animal products.

Drawbacks of plant-based protein

Despite their many benefits, proteins from plants do have some drawbacks.

Though most plant-based choices provide ample amounts of protein, in many cases, they simply can’t compete with the high levels in animal products like beef or chicken. 

Similarly, don’t expect plant-based proteins to provide one-to-one levels of micronutrients with animal products. Many have lower amounts of B vitamins, iron, and vitamin D3.

It’s important to note that commercially prepared plant-based proteins are often processed. A diet high in processed foods has been linked to weight gain and a possible increased risk of cancer.

To distinguish your many plant protein options, here’s a look at the various categories:

Plant Protein types:

• Soy-based: tempeh, tofu, edamame, Impossible Burger, soy milk, soy crumbles (textured vegetable protein)
• Bean- or legume-based: lentils, beans and rice, chickpeas, black beans, bean burgers, eggless eggs
• Pea protein-based: Pea protein, pea milk
• Grain-based: seitan, Ezekiel bread, whole wheat flour, spelt, teff
• Nut- and seed-based: almonds, cashews, Brazil nuts, pistachios, chia seeds, flax seeds, quinoa
• Veggie-based: potatoes, sweet potatoes, spinach, broccoli, asparagus
• Other: mycoprotein, spirulina