Plant Protein Benefits Health

For many years menus, especially for dinnertime, have been built around the protein served at that meal. Everything else on the menu was secondary to the red meat, poultry or fish that would be featured. But researchers have been uncovering the numerous health benefits to meatless meals. A recent study by researchers from the U.S. National Cancer Institute analyzed data gathered over 16 years of 237,000 men and 179,00 women. There was an association between plant protein and reducing a person's risk of early death.

Here is more from this study.

In this study, data revealed that 15% of the daily calorie intake for the study participants was from protein. Of that, 60% of the protein came from animal sources and 40% came from plant sources.

The researchers found a lower risk of early death was associated with less animal protein in the diet, and more plant protein. They are not sure why but when eating less animal protein there naturally is a lower intake of saturated fat and cholesterol, whereas the plant protein provides more fiber, phytochemicals, prebiotics, vitamins and minerals.

If you are thinking about substituting some of your animal protein with plant protein options, there are lots of excellent choices that will not compromised your protein intake:

• beans, peas and lentils
• nuts, nut butters and seeds
• soy products including tofu, edamame and tempeh
• plant-based milks such as soy milk and pea milk
• grains such as oatmeal, barley and quinoa
• plant-based veggie burgers from brands such as BOCA and Morningstar Farms
• generous servings of vegetables (half of the plate)

Thinks about modest changes to decrease animal protein and up the plant-based protein.

• Make hot oatmeal with milk rather than water and top with a handful of nuts
• Peanut butter and banana slices on whole-grain bread
• Hearty soup with beans, brown rice and vegetables
• Veggie lasagna with lots of vegetables, minus the beef and easy on the cheese
• Stir fry with tofu chunks and colorful vegetables

We need about 45-65 grams of protein each day, depending upon our size and gender. Certainly more protein is needed during pregnancy, nursing, or with vigorous exercise. Our protein needs can be met with a smaller amount of animal protein and complimented with more plant-based protein. 

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About the Author

Rita Smith is a Registered Dietitian and Certified Diabetes Educator. She's been working in the field of nutrition and disease prevention for more than 35 years and currently works at Sentara Martha Jefferson Hospital in Charlottesville, Va. Each week, Rita provides nutrition counseling to clients who have a variety of disorders or diseases including high cholesterol, high blood pressure, diabetes, celiac disease, irritable bowel syndrome, gastroparesis and weight management. For these clients, food choices can help them manage their health problems.