Plant sources of protein offer several health benefits. They are often higher in fiber and have more vitamins and a wider variety of nutrients than other protein sources. They are also generally lower in calories and have less fat. Another advantage is that plant-based protein sources are usually less costly than other sources, making meatless meals a budget-friendly way to improve your diet.
Lower Fat
Animal sources of protein have higher fat contents than plant-based sources. For example, 100 grams of ground beef has 24 grams of protein, 21 grams of fat, and 0 grams of fiber. One hundred grams of kidney beans has 23 grams of protein, 1 gram of fat, and 15 grams of fiber. Animal sources of protein are also generally higher in saturated fats and trans fat, both of which are linked to heart disease.
Higher Fiber
Plant-based protein is generally higher in fiber than other protein sources. This is because fiber is found only in plant foods. Beans, lentils and pulses all offer protein with the added benefit of fiber. Kidney beans, soy beans and lentils are good examples of plant-based proteins with high fiber contents. Fiber can make you feel full for a long time, prevent cravings and help you control your appetite. It also contributes to heart health because it has no cholesterol. In addition, fiber contributes to good digestive health by promoting bowel regularity.
Lower Weight
"Research has shown that, on average, people who follow a vegetarian diet eat fewer calories and less fat than do nonvegetarians," writes Katherine Zeratsky of the Mayo Clinic. "Vegetarians also tend to have lower body weight relative to their height than do nonvegetarians." This is because plant proteins are usually lower in calories per serving than animal sources. Replacing animal proteins with low-fat plant proteins and using low-fat cooking methods just a few times per week may help you lose weight.
Micronutrients
Proteins are composed of amino acids, several of which are essential to function. Eating a variety of plant-based proteins provides amino acids you need to be healthy, with the added benefits of varied vitamins and minerals. Eating different kinds of plant proteins increases your intake of vitamins, such as vitamin A, and minerals, including magnesium or iron. Cooking with beans, lentils and pulses often requires a little more creativity, which results in an interesting and varied diet.
Considerations
Plant-based proteins offer many advantages over other sources of protein, but are not reliable sources of vitamin B-12. Vitamin B-12 is only found in animal proteins or in supplements made from seaweed. If you follow a vegetarian diet that restricts animal protein, you must take a supplement with vitamin B-12 to ensure good health. Most plant proteins also offer only some of the essential amino acids, whereas animal proteins usually have all of them. For that reason it's important to combine plant proteins with other foods to ensure that all of the amino acids are present. If you are unsure about how to do this, speak to your doctor or a registered dietitian.
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