Protein is the subject of a stealth revolution that is happening all over our plates. A greater number of people than ever before are replacing steaks with lentils – or simply increasing the protein content of their meals by adding more beans, nuts, and tofu. This movement is not a momentary one. Research shows that plant proteins are very good for people’s health and the earth.
Let’s get back to basics. Protein consists of amino acids, the materials our bodies require for anything from repairing muscles to a healthy immune system. While our bodies can synthesize some amino acids, there are nine crucial ones that we need to obtain from what we eat. Animal proteins—such as eggs, milk, chicken, and beef—are “complete” in that they consist of all nine essential amino acids. A few plant foods, like soy, buckwheat, and quinoa, are also whole, but most plant proteins are “incomplete,” i.e., lacking one or more of the essential amino acids. The good news is that a variety of plant foods provides all your amino acids, so varying your diet makes it simple to get enough.
How could it be that the source of protein is the most important thing? A comprehensive research by scientists from the Harvard T.H. Chan School of Public Health figured out that people consumed more protein from plants than animals. Such individuals have a significantly lower risk of heart disease and strokes. The study was a 30-year examination of data involving nearly 203,000 adults. Those with the highest ratio of plant-to-animal protein had a 19% lower risk of cardiovascular disease and a 27% lower risk of coronary heart disease, as compared to those with the lowest ratio. Moreover, people who consumed more protein in total benefited more from the study findings, the risk levels going down to 28% and 36% for cardiovascular disease and coronary heart disease, respectively, at a protein intake of 21% of daily calories.
What drives these impressive results? Substituting red and processed meat for plant proteins—particularly nuts and legumes—is beneficial for key risk factors such as blood lipids, blood pressure, and inflammation. Plant proteins are also chock-full of fiber, antioxidants, vitamins, minerals, and healthy fats, all of which aid in heart health. On the other hand, animal proteins, particularly red and processed meats, often contain saturated fat and can promote inflammation, which is linked to chronic conditions like diabetes, heart disease, and even some cancers.
If you’re worried about getting enough protein or all the right amino acids from plants, there’s no need to stress. Experts such as Dana Hunnes, PhD, MPH, RD, from UCLA Health, note that if you’re eating a variety of plant foods—beans, lentils, whole grains, nuts, seeds, and soy—you’ll be getting all the amino acids your body requires. Most individuals get all the protein they need by consuming adequate calories, whether those are plant-based or animal-based. And the more plant protein that you substitute for animal protein, the healthier your body will be.
Apart from personal health, there’s also another reason to adopt plant-based proteins: the world. Animal farming contributes a tremendous amount to the environment, with its production causing about 15% of greenhouse gas emissions worldwide. It is much more efficient to produce plant-based proteins. For instance, pea-based patties have 77% less climate change footprint than beef patties, and certain plant-based meat alternatives are as much as 120 times more carbon-efficient than animal versions. One small shift can make all the difference—one study estimated that substituting only 5% of meat consumption in Germany with pea protein would reduce greenhouse gas emissions by 8 million tons annually. Converting to vegetable-based diets would lower global land use for agriculture from 4 billion to 1 billion hectares, while simultaneously conserving water and minimizing pollution.
Switching doesn’t have to be an all-or-nothing proposition. Even substituting some of your animal protein with plant protein can provide significant health and environmental dividends. Throw more beans on your salads, use some lentils to substitute for ground beef in chili, or munch on nuts rather than processed meat snacks. Diversity is the name of the game—alternating among various plant protein sources will provide you with a complete set of nutrients while keeping dishes exciting.
As more and more research uncovers the advantages of plant-based proteins, it’s obvious that this is not just a fad diet. It’s an intelligent, science-supported way to nourish your heart, aging process, and the environment while still savoring great-tasting, filling food.