Is plant protein as good as animal protein?

Protein is a hot topic whenever discussing a plant based diet. Beyond the typical "where do you get your protein"question, is the thought that plant-based protein can't be of the same quality as animal based protein.

What is plant-based protein?

Simply put, plant-based protein is that which comes from plants, as opposed to protein found in animals. Good sources of plant-based protein include:

• Legumes, beans, peas and lentils

• Whole-grains, quinoa, brown rice, wholegrain pasta and oats

• Nuts and seeds like almonds, walnuts, chia and pumpkin seeds

• Soy products like tofu, tempeh and edamame.

Is plant-based protein as good as animal protein?

To understand this, it is best to look at some recent studies.

• In 2020 the journal Nutrients published a meta-analysis which found that plant-based protein intake was associated with a lower risk of all-cause mortality, cardiovascular disease, stroke, and type 2 diabetes.

• In 2022 a study published in the journal PLOS Medicine found that plant-based protein intake was associated with a lower risk of death from all causes, cardiovascular disease, and cancer.

• In 2021 the journal Frontiers in Nutrition published a review A 2021 that found plant-based protein can be as effective as animal-based protein for muscle growth and strength gains. The review analysed 49 studies that compared the effects of plant-based and animal-based protein on muscle mass and strength in resistance-trained individuals

It should be noted that this 2021 review was based on participants who were resistance training, but since we should all be strength training as part of a healthy lifestyle, its validity isn't in question.

So is plant-protein a suitable alternative to animal protein?

Plant-based proteins are becoming increasingly popular, and for good reason. They are a good source of protein, essential amino acids and many other nutrients. Some plant-proteins are even considered to be a complete protein, meaning they contain all 9 of the essential amino acids which we need to obtain through our diet.

They also have many health benefits including: a reduced risk of heart disease and stroke, lower cholesterol and blood pressure and improve blood sugar control.

To benefit from plant-based protein, try including a source of plant-based protein in every meal. Use a variety of plant-based proteins throughout the day to ensure you consume a good balance of all the essential amino acids and avoid relying on heavily processed foods for your protein needs.

If you need help including more plant-protein in your diet, or help with your fat loss journey, click here!