Health Benefits Of Plant Protein You Need To Know

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he current hot topic of debate in the health and fitness industry has been, ‘the source of protein’. Over the last decade, the demand for plant-based protein seems to be steadily on the rise and the trend is here to stay. When we look into the reasons for this shift, it appears above all that the surge in this interest is because people are seeing Plant protein as a sustainable and nutritious alternative to traditional animal protein.

Come, let’s explore in this blog the source of Plant protein, the health benefits of Plant protein and the advantages of Plant protein over animal protein….

UNDERSTANDING PLANT PROTEINS

WHAT IS PLANT PROTEIN?

Plant protein means exactly what it sounds like, it's protein sourced from plants. Sources like soy, hemp, quinoa, brown rice, peas, flax seeds, oats, barley, and whole grains are all good sources of Plant-based protein.  Like how animal protein is derived from dairy, eggs, and meat, plant-based protein comes purely from plant sources.

Plant-based protein sources are nutrient powerhouses which also host vitamins, minerals, and fiber that are essential for health. 

Also Read: Does Vegetarian/Vegan Diet Put People At Protein Deficiencies?

HOW IS PLANT PROTEIN MANUFACTURED?

Extraction of protein from plant sources involves a series of methods like grinding the plant materials into fine power first-hand and separating the protein composition from carb, starch and fat by wet filtration or enzyme extraction.

For example: Pea Protein powder is typically made by mechanical grinding of dry, yellow split peas, followed by wet filtration and dry centrifugation to create concentrated protein powder.

Soy Protein powder is made by grinding the soybeans, then filtered, dried and processed into a powder with a high protein content.  

Brown Rice Protein is made by allowing for enzymatic action on brown rice to separate the carbs and fat leaving behind the concentrated protein. 

Also Read: Pea Protein – 100% Vegan Protein

REASONS FOR THE GROWING DEMAND FOR PLANT-BASED PROTEIN  

1. GROWING INTEREST IN VEGANISM

The major contributing reason for the demand for Plant-based protein is the growing interest in veganism. Modern-day people are better equipped with knowledge and understanding of the environmental impact of animal agriculture which could contribute to deforestation and greenhouse gas emissions. The Plant-based protein options involve sustainable practices and also reduce their carbon footprint.   

Also Read: Soy Protein Isolate – A Perfect Protein Solution For Vegans

2. HEALTH BENEFITS ASSOCIATED WITH PLANT-BASED DIETS

Plant protein sources are the powerhouse of nutrients other than protein. Plant proteins are lower in saturated fats, calories and cholesterol when compared to their animal-based counterparts. Plant proteins contain a good amount of fiber, vitamins, minerals and antioxidants that contribute to overall health. 

Also Read: Everything You Need To Know About Brown Rice Protein

2. EASILY DIGESTED & VERSATILE   

What we encounter in general is that animal protein intake is associated with digestive distress like bloating and stomach discomfort. This won’t happen with Plant proteins. Plant proteins are unlikely to cause stomach discomfort. Plant protein goes well with a variety of dishes, it is easy to incorporate Plant protein to give your meals a protein boost.

Also Read: Top 5 Nutritional Benefits Of Peanut butter

3. CAN SUPPORT WEIGHT LOSS   

One big contributing element of Plant-based protein is that Plant proteins can be equally effective in supporting weight loss as animal protein. Plant protein can boost metabolism, help build muscle mass and create a calorie deficit. Just like animal-based protein, Plant proteins can boost satiety, reduce the intake of calories and effectively help in promoting weight loss.   

Also Read: Shilajit - Benefits, Side Effects & More

4. CAN SUPPORT MUSCLE BUILDING

Plant proteins may lack one or two essential amino acids, but this won’t limit them from being effective in supporting muscle building. Blending two or more Plant protein options will make it a complete source of protein and regular consumption of it with strength training will contribute to muscle recovery and muscle building.

Also Read: Is Tribulus Effective For Building Muscle? 

5. HYPOALLERGENIC   

Individuals with certain food intolerances, like for example lactose intolerance, dairy-allergy will find Plant-proteins as the best allergen-free option. Plant protein sources are both easy on the stomach and don’t trigger allergic reactions in sensitive individuals. Pea Protein, Brown Rice Protein, and Soy Protein are gluten-free, dairy-free, lactose-free, cholesterol-free and are easily digestible. 

Also Read: Gluten-Free Diet – What Is The Hype About?

HOW TO CHOOSE THE RIGHT PLANT PROTEIN SUPPLEMENT?

• Choose your protein from a reputable brand.

• All the Plant-protein are created differently and they vary in terms of texture and flavour profile. Choose your protein supplement accordingly.

• Some may be allergic to gluten, and some may be allergic to nuts or soy, so choose the supplement that is free from the ingredients you are allergic to.

• Read the product labels carefully.

• Opt for a protein supplement that offers more protein per serving and is free from fillers, preservatives and additives.

• Taste and flavour preferences are to be considered. Some like its natural flavour but some prefer taste to make it more appealing.  

Also Read: The Best Plant-Based Protein Supplement In India

HOW TO INCORPORATE PLANT PROTEIN INTO YOUR DIET?   
Quinoa, chickpeas, nuts, seeds, beans, lentils, peas, pumpkin seeds, broccoli, and kale are all very good sources of Plant-protein which are easy to incorporate into your daily diet. You can use them to make soups, salads, desserts, smoothies and curries.

There are sustainable, environmentally friendly plant-protein powders which are the perfect on-the-go protein fuelling for people on the go. These protein powders make it convenient for busy people who cannot cook protein-rich meals daily and ensure that vegetarians and vegans (for whom it could be more challenging) meet their daily protein goals.

PLANT-BASED PROTEIN RECIPES

VEGAN PROTEIN VEGGIE SOUP

Ingredients: 2 tbsp ATOM Roti Protein, ½ cup moong dal, ½ cup toor dal, ½ channa dal, 1 small ripe tomato diced, 1 medium onion diced, 1 tsp cumin seeds, 1 carrot diced, 8 cloves garlic, one-inch ginger, 1 tsp turmeric, 1 tsp salt, 1 tsp pepper powder, 1 tsp lemon juice, coriander.

Preparation: Start by soaking the dal mixture (the dal should be completely dissolved in water) in your cooker for 10 minutes. Add chopped veggies, garlic, ginger, cumin seeds and turmeric on top of soaked dal, pressure cook for 2 whistles, and cool completely. Blend the cooled mixture in a blender to make a smooth paste. Pour the paste into a large pan, add pepper powder, salt, protein powder, and lemon juice, and adjust the consistency by adding water. Simmer for 5-10 minutes, add finely chopped coriander. Transfer the hot soup to a serving bowl. 

Also Read: What Amino Acids Are Found In Pea Protein?

INSTANT PROTEIN OATS DOSA   

Ingredients: 1 cup rolled oats, ½ cup ATOM Roti Protein, 1 cup moong beans, 1 tsp jeera (cumin), 1-inch ginger, 1 tsp salt, 2 green chillies, 3/4 cup water (to blend and adjust the consistency)

Preparation: Soak moon beans for 3-6 hours, strain the beans, and transfer them into a blender. Add oats, ATOM Roti Protein, jeera, ginger, salt, green chilli, pour water, and grind it well. Transfer into a bowl, pour the batter on a pan with a ladle, and make dosas, you can add oil if needed. Bake well on a medium flame. You can eat the proteinaceous dosas with chutney or as it is.

PROTEIN-RICH WHEAT ROTIS

Ingredients: 1 scoop ATOM Roti Protein, 150g wheat flour, water, salt to taste

Preparation: Combine ATOM Roti Protein with whole wheat flour, add a pinch of salt, and prepare dough by adding water. Make small-sized balls with the dough, knead the balls, and make rotis on a medium flame.

Plant-based protein trend is worth exploring…

Go green with your protein routine, and when it comes to plant protein benefits, there’s no denying the power of plant protein…

Also Read: Natural Peanut butter – Benefits, Uses & Side Effects

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