Plant Protein: Do You Get Enough?
Plant Protein: Do You Get Enough?
Eating more plant foods provides a range of health benefits including a reduced risk of heart disease, type 2 diabetes and some cancers. One of the most impactful health changes is swapping animal proteins for plant proteins such as beans, lentils, soy foods (tofu, edamame, tempeh), nuts and seeds. Whole grains also provide some protein.
A common question and concern when shifting to a plant-based way of eating is whether plants can offer enough protein. The answer is yes - a thoughtfully planned way of eating with plant foods can absolutely provide adequate protein. How much protein we need depends on age, sex, life stage and activity level.
To reach protein needs with plant foods, consider these strategies.
Eat a variety of nutrient-dense whole foods. Because so many plant foods contain protein, eating several plant foods every day helps reach protein needs. Simple recipes with sources of plant protein include Easy Black Bean Tacos, Crispy Baked Tofu with Turmeric Cauliflower and Cilantro Lime Brown Rice and Whole Wheat Pasta with Beans and Greens.
Plan snacks. While carbohydrate-forward foods such as chips, pretzels and crackers are tasty snacks, incorporating a plant food with protein into a snack is a great way to reach protein needs. In addition, a snack with protein may feel more satisfying. Easy snack recipes with sources of plant protein include Stone Fruit Energy Bites, Garlic Hummus and Chia Pudding. Learn more about putting together balanced snacks.
Explore new sources of plant protein. Try beans, lentils and soy foods that are unfamiliar. Tempeh, a soy product that is typically fermented with whole grains, is a delicious addition to sandwiches, salads and grain bowls. Or, try familiar plant protein foods in new ways. Serve dips made from legumes such as white beans on a snack plate.
For more information, read 5 Ways to Eat More Plant Protein and 10 Easy Plant-Based Protein Swaps. Talk to a practitioner about reaching individual protein needs.
