BENEFITS OF PLANT PROTEINS
BY: FITZ-GEORGE RATTRAY
Look at any part of yourself, you are made up of proteins, every nerve, muscle fiber, skin cell, organ, hair, nail, enzyme, immune cells, blood vessel, every one of your 37.2 trillion plus cells is made up of proteins. Protein is one of the three major macronutrients (along with carbohydrates and fats) and is necessary for functionality, growth and repair of all your life sustaining systems.
Contrary to some beliefs, protein is required for much more than muscle building, proteins are literally the building blocks of life. This, in part, explains why modern society is obsessed with protein intake. There is some debate regarding how much is required for sustaining health, but no matter how much we think we need the fact is, proteins are essential nutrients.
If you are interested in weight loss, it is known that protein:
- Had been shown to be the best of the 3 macro nutrients to increase fullness
- Increasing protein to 30% of total caloric intake adds to greater feelings of satiety and fullness
- Higher protein diets result in
test subject consuming 441 fewer calories per day
- Yes, higher protein and low carbs does help, but eliminating carbs has been shown to lessen overall health and shorten lifespan
BENEFITS OF PLANT PROTEINS
The big difference between many other organic molecules and protein is nitrogen, and only plants can extract nitrogen from the atmosphere and combine it to produce proteins. Plants are the origin of all nutrition on the planet, protein included, and natural plant source protein is the cleanest, safest and healthiest available. There are advantages in having plant-based proteins in your diet, such as:
- A diet higher in fiber, essential for gut health and lowers the risks of cardio vascular disease
- A wide spectrum of essential micro nutrients, needed for immunity and all other body functions
- Increased anti-oxidants, fighting the daily threat of free radical triggered cell damage
- Researchers have confirmed that diet of plant source proteins or a diet consisting of days with animal source proteins and days with plant source proteins is beneficial to overall health and longevity
- Significantly less saturated fats than animal source proteins
- The World Health Organization (WHO) reported that processed red meats are carcinogenic (cancer causing)
- People on a predominantly plant-based diet tend to have healthier lifestyles and are more mindful of their foods (still, remember to avoid processed plants, flour and refined sugars)
- Plants can and do provide enough protein and iron
- Replacing one to two servings of animal-based protein with plant-based protein can reduce cholesterol markers by roughly five percent
- Better hair, nails and skin
- Increased plant and decreased animal agriculture is highly beneficial to the environment and climate
Opting for all plant based eating at least two days per week will positively affect your wellness.. To help you get started I have compiled a list of plant proteins sources (with a few animal sources for comparison), most of these items are completely natural, a few are mildly processed and even fewer are manufactured.
Important point of note:
- Compared to available animal protein some plant sources may be relatively high in;
- Calories: the same quantities of plant protein will usually have more calories than animal sources
- Carbs: animal proteins are not carb sources, plant proteins are also sources of carbs, therefore, your macro nutrient ratios must be adjusted for plant protein sources
- Sugar: plant proteins usually have sugar, sometimes significant amounts. Remember to keep below your safe 25 grams of sugar per day maximum
- Most plant sources are high in micronutrients, but it is a good idea to tend towards those with good mineral and iron content.
- If you chose a full vegan diet it is advisable to take a B12 supplement as there are no plant sources which provide a reliable supply of this highly essential vitamin, however there artificially fortified products. There have also been cases of non-supplementing vegans who appear to get sufficient dietary B12, perhaps from insects, worms, eggs, larvae and other animal materials often found with vegetables. In any case, make regular medical checkups a part of your annual routine.
In choosing a plant protein source, attempt to focus mainly on plant sources with the higher protein levels, and relatively less calories and carbohydrates.
And always remember, utilizing the widest spectrum in plant source proteins is strongly advised. The nine essential amino acids (the building block of proteins) are practically never found in any one plant source. The last thing you want is for even one negative to outweigh the many benefits.
MEATS
3 ounces of ground beef
224cals, 15g of protein, 0g fiber, 7g sat fat, 0 g carbs, 0 g sugar, 1.5mg iron, + Vitamin B12 (+ B12)
3 ounces chicken breast
83cals, 17.3g of protein, 0g fiber, 0.4g sat fat, 0 g carbs, 0 g sugar, 0.5mg iron, + B12
3 ounces shrimp
90cals, 17.3g of protein, 0g fiber, 5 g sat fat, 0.8g carbs, 0 g sugar, 1.3mg iron, + B12
3 ounces salmon
153cals, 16.9g of protein, 0g fiber, 1.9g sat fat, 0 g carbs, 0 g sugar, 0.3mg iron, + B12
NON-MEAT ANIMAL SOURCE
1 medium whole egg
60cals, 6g of protein, 0g fiber, 1g sat fat, 0g carbs, 0g sugar, 0.7mg iron, + concentrated B12
½ cup Greek yogurt
85cals, 11g of protein, 0g fiber, 1.5g sat fat, 5g carbs, 3g sugar, 0.2mg iron, + B12
1 cup whole milk
146cals, 7.9g of protein, 0g fiber, 4.6g sat fat, 11g carbs, 11g sugar, 0.1mg iron, + B12
1 scoop protein whey powder
140cals, 27g of protein, 0g fiber, 2g sat fat, 3g carbs, 2g sugar, 0mg iron
VEGETABLES
1 cup spinach
7cals, 0.9g of protein, 0.7g fiber, 0g sat fat, 1.1g carbs, 0.1g sugar, 0.7mg iron
1 cup broccoli (chopped)
51cals, 5.7g of protein, 5.5g fiber, 0g sat fat, 9.8g carbs, 2.7g sugar, 1.1mg iron
1 cup Brussel sprouts
38cals, 3g of protein, 3.3g fiber, 0.1g sat fat, 7.9g carbs, 1.9g sugar, 1.3mg iron
1 medium potato (Irish Potato)
161cals, 4.3g of protein, 3.8g fiber, 0.1g sat fat, 36.5g carbs, 2g sugar, 1.8mg iron
1 medium potato (Sweet Potato)
162cals, 3.6g protein, 5.9g fiber, 0.1g sat fat, 37.3g carbs, 11.6g sugar, 1.3mg iron
½ cup amaranth
360cals, 12g of protein, 6g fiber, 2g sat fat, 60g carbs, 8g sugar, 5.4mgs iron
5 sheets Nori seaweed
25cals, 5g of protein, 5g fiber, 0g sat fat, 5g carbs, – g sugar, 1.8mgs iron
FRUITS
1 cup sun dried tomatoes
139cals, 7.6g of protein, 6.6g fiber, 0.2g sat fat, 30.1g carbs, 20.3g sugar, 4.9mgs iron
1 cup guava
84cals, 1.4g of protein, 8.9g fiber, 0.3g sat fat, 19.6g carbs, 10.7g sugar, 0.5mg iron
NUTS
½ cup roasted almonds
340cals, 14g of protein, 8g fiber, 2g sat fat, 10g carbs, 2g sugar, 2.2mgs iron
1 medium artichoke
60cals, 4.2g of protein, 6.5g fiber, 0g sat fat, 13.4g carbs, 1.2g sugar, 1.5mg iron
½ cup beans (broad)
256cals, 19.6g of protein, 18.8g fiber, 0.2g sat fat, 43.7g carbs, 4.3g sugar, 5mgs iron
2 tbsp organic peanut butter
200cals, 8g of protein, 3g fiber, 2g sat fat, 7g carbs, 2g sugar, 0.7mg iron
½ cup cashews
393cals, 10.5g of protein, 2.1g fiber, 6.3g sat fat, 22.4g carbs, 3.4g sugar, 4.1mg iron
½ cup pistachios (roasted & salted)
320cals, 12g of protein, 6g fiber, 4g sat fat, 10g carbs, 4g sugar, 2.2mgs iron
1 cup walnuts
420cals, 10g of protein, 4g fiber, 4g sat fat, 8g carbs, 2g sugar, 1.4mg iron
PEAS
1 cup chickpeas
240cals, 12g of protein, 12g fiber, 0g sat fat, 36 g carbs, 2g sugar, 2.9mgs iron
6 oz. tofu
200cals, 28g of protein, 2g fiber, 2g sat fat, 10g carbs, 0g sugar, 3.6mgs iron
1 cup green peas
45cals, 3g of protein, 3g fiber, 0g sat fat, 6g carbs, 3g sugar, 1.1mg iron
1 cup white peas/navy beans
296cals, 19.7g of protein, 13.4g fiber, 0.3g sat fat, 53.6g carbs, 0.7g sugar, 4.8mgs iron
1 cup shelled edamame
240cals, 22g of protein, 18g fiber, 3g sat fat, 26g carbs, 6g sugar, 3.6mgs iron
BEANS
1 cup pinto beans
200cals, 12g of protein, 14g fiber, 0g sat fat, 38g carbs, 4g sugar, 3.6mgs iron
1 cup tempeh
320cals, 30.8g of protein, 0g fiber, 3.7g sat fat, 15.6g carbs, 0g sugar, 4.5mgs iron
1 cup lima beans
190cals, 11.9g of protein, 11.6g fiber, 0.1g sat fat, 35.9g carbs, 0g sugar, 4.4mg iron
½ cup black beans
100cals, 6g of protein, 5g fiber, 0g sat fat, 19g carbs, 4g sugar, 1.4mgs iron
SEEDS & LEGUMES
1 cup lentils
200cals, 16g of protein, 18g fiber, 0g sat fat, 34g carbs, 4g sugar, 5.4mgs iron
2 tablespoons chia seeds
120cals, 4g of protein, 8g fiber, 1g sat fat, 8g carbs, 0g sugar, 1.8mg iron
½ cup pumpkin seeds
340cals, 18g of protein, 4g fiber, 5g sat fat, 6g carbs, 0g sugar, 5mgs iron
½ cup chia seeds
480cals, 16g of protein, 32g fiber, 4g sat fat, 32g carbs, 0g sugar, 7.2mgs iron
½ cup hemp seeds
453cals, 26.7g of protein, 2.7g fiber, 2.7g sat fat, 5.3g carbs, 1.3g sugar, 7.2mgs iron
½ cup hemp hearts
427cals, 26.7g of protein, 8g fiber, 2.7g sat fat, 10.7g carbs, 2.7g sugar, 12mgs iron
¼ cup teff
10.25cals, 6.5g of protein, 3.75g fiber, 0.2g sat fat, 35.25g carbs, 0.9g sugar, 0mg iron
GRAIN
1 cup cooked quinoa
223cals, 8g of protein, 5g fiber, 0.4g sat fat, 39g carbs, 1.6g sugar, 2.7mgs iron
1 cup oats
300cals, 10g of protein, 8g fiber, 1g sat fat, 54g carbs, 2g sugar, 2.9mgs iron
1 cup buckwheat
583cals, 22.5g of protein, 17g fiber, 1.3g sat fat, 121.6g carbs, 0g sugar, 3.7mgs iron
1 slice Ezekiel bread
80cals, 4g of protein, 3g fiber, 0g sat fat, 15g carbs, 0g sugar, 0.7mg iron
MILK SUBSTITUTES
1 cup almond milk (unsweetened)
30cals, 1g of protein, 1g fiber, 0g sat fat, 1g carbs, 0g sugar, 0.7mg iron
1 cup soy milk (unsweetened)
80cals, 7g of protein, 1g fiber, 0.5g sat fat, 4g carbs, 1g sugar, 1.1mg iron
1 cup rice milk
45cals, 1g of protein, 6g fiber, 0g sat fat, 10g carbs, 0g sugar, 0.4mgs iron
Organic vegie burger
100cals, 14g of protein, 4g fiber, 1g sat fat, 8g carbs, 1g sugar, 2mgs iron
PLANT SOURCE PROTEIN POWDERS
1 scoop (33g) green pea protein powder
120cals, 24g of protein, 0g fiber, 0g sat fat, 1g carbs, 0g sugar
1 scoop brown rice protein powder
120cals, 24g of protein, 0g fiber, 0g sat fat, 0g carbs, 0g sugar, 1.4mg iron
1 cup spirulina
43cals, 8.6g of protein, 0.5g fiber, 0.4g sat fat, 3.6g carbs, 0.5g sugar, 4.3mgs iron
FUNGI
1 cup nutritional yeast
240cals, 32g of protein, 12g fiber, 0g sat fat, 20g carbs, 0g sugar, 2.9mgs iron
1 cap portobello mushrooms
24cals, 2g of protein, 3g fiber, 0g sat fat, 4g carbs, 1g sugar, 0.4mg iron
COMMERCIAL PRODUCTS
Organic Raw Plant Based Protein Powder(29g), Vanilla, Vegan, Soy-Free, Gluten-Free,
130cals, 20g of protein, 2g fiber, 1g sat fat, 5g carbs, 2g sugar, 0mg iron
Yuve Vegan Protein Powder with Superfoods(35g)
110cals, 15g of protein, 8g fiber, 0g sat fat, 13g carbs, 2g sugar, 25mg iron, B615%, B12 10% Vit. Bs
Raw Organic Fit Protein Powder(46g)
170cals, 28g of protein, 9g fiber, 0g sat fat, 12g carbs, <1g sugar, 3mgs iron
Tofurky Deli (3) Slices
103cals, 13g of protein, 3g fiber, 0g sat fat, 6g carbs, 1g sugar, 1.1mg iron
Vegan Boca Burger
70cals, 13g of protein, 4g fiber, 0g sat fat, 6g carbs, 0g sugar, 1.8mg iron
Vegie Hot Dogs
50cals, 7g of protein, 0g fiber, 0g sat fat, 4g carbs, 2g sugar, 0.4mg iron
Meatless meatballs
150cals, 14g of protein, 2g fiber, 0.5g sat fat, 7g carbs, 1g sugar, 1.8mg iron
Sources: US National Library of Medicine, National Institutes of Health, nutritionix.com, U.S. Department of Agriculture Nutrient Data Laboratory, United States Department of Agriculture Agricultural Research Service. For general information only
