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A guide to plant-based protein: health benefit, drawback, and what are best sources of plant-based protein

Nov, 2021 - By WMR

A guide to plant-based protein: health benefit, drawback, and what are best sources of plant-based protein

Protein has gained so much popularity in recent years as it is one of the essential nutrients for the human body. It not only helps in building muscle but also repairs tissue after a workout. Moreover, consumption of protein also secrete hormones and enzymes, stabilities body fluids, bolsters your immune system, and more.

Nowadays, many people are switching from traditional animal-based proteins to plant-based proteins. According to a U.S. survey by the International Food Information Council, 28% of people have been reported eating more plant source protein between 2019 and 2020.

This reveals that people have more interest in vegetarian proteins and the demand for such proteins is on the rise. Let's know what is plant-based proteins, their health benefits, and best sources.

Benefits of plant-based protein

Recent studies have revealed that a plant-based diet plays important role in the prevention of chronic diseases such as cancer. Other research has shown that a plant-based diet also promotes weight loss and helps in the management of type 2 diabetes.

Plant-based foods contain high fiber, which enhances good gut bacteria, improves digestion, and if the food contains soluble fiber, it also promotes better heart health.

A 2019 study has revealed that a plant-based diet is beneficial in lowering the risk of cardiovascular disease and death from any cause among middle-aged adults.

Beyond their health benefits, proteins from plants have also make a difference for the environment. Plant foods are highly preferred over animal products as it is also promoting a sustainable environment in terms of freshwater consumption, land use, and emission of greenhouse gas, according to the World Resources Institute.

Furthermore, plant-based protein consumption has significantly reduced animal cruelty concerns.

Drawbacks of plant-based protein

Despite the advantage of plant-based proteins, they do have some drawbacks: this includes:

In many cases, plant-based just can’t compete with the animal-based proteins that are high in levels those are extracted from an animal such as beef or chicken. So if you require a very high protein diet, you may have to add animal-based proteins to your diet.

Besides, many plant-based proteins have lower amounts of nutrients such as iron, B vitamins, and vitamin D3. This is another major drawback of plant-based proteins. Additionally, commercially produced plant-based proteins are highly processed and the diet high that is highly processed has been associated with weight gain and also increases the risk of cancer.

Let's have look at various categories of plant-based proteins.

Soy-based: This protein is extracted from soy milk

Bean- or legume-based: This is derived from beans, lentils, and rice

Pea protein-based:  as name suggest it is extracted from pea protein impossible Burger

Grain-based: whole wheat flour and seitan. Grain-based proteins can also be derived other types of grains

Nut- and seed-based: cashews, almonds, pistachios, flax seeds, Brazil nuts, and chia seeds

Veggie-based: sweet potatoes, spinach, potatoes, etc.

Other Protein: spirulina is a type of algae and mycoprotein which is derived from fermented fungus

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