The Science Behind Plant Protein and Its Health Benefits
Welcome to the world of proteins, the building blocks of life! You must have heard of protein, whether you're a fitness enthusiast, a person conscious about health, or just someone interested in the science of nutrition. These strong molecules perform an important function in our bodies, from powering our physical activity to healing tissues.
I am often asked by my clients why they don’t feel motivated for doing workouts and stay depressed throughout the day. The first thing, I suggest to them is to increase their protein intake.
Protein is such a powerful building block that it is responsible for almost all the activities that go inside our body from cell growth to cell repair, and making new cells.
While many of us identify protein with animal-based product sources, I’m here to break the stereotype and share with you the exciting world of plant-based protein. It's time to debunk myths, investigate new possibilities, and learn the truth about this superfood.
This blog will go deeper into the interesting world of plant protein, and shed light on its benefits and why it is such an important component of general health and wellness.
What is Plant Protein?
Protein derived from plants is referred to as plant protein. Plants are high in protein, and many plant-based foods contain various amounts of protein.
Plant protein is found in:
- Legumes such as lentils, chickpeas, and beans.
- Nuts and seeds such as almonds, chia seeds, and sunflower seeds.
- Whole grains such as quinoa, brown rice, oats, and amaranth.
- Vegetables such as broccoli, spinach, and peas.
Plant proteins are made up of various amino acids, which are the fundamental blocks of proteins. There are 20 distinct amino acids, which are divided into two categories: essential amino acids and non-essential amino acids. The body cannot manufacture essential amino acids on its own and must get them through nutrition, but non-essential amino acids can be manufactured by the body.
Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are the nine amino acids that are crucial that the body needs.
One common misperception concerning plant protein is that it could be lacking in one or more important amino acids. However, it is possible to receive all essential amino acids required for good health by eating a well-balanced plant-based diet that consists of a variety of protein sources. This is known as complementary protein or protein merging.
Legumes, for example, are lower in methionine but higher in lysine, whereas grains are lower in lysine but richer in methionine. When legumes and grains are eaten together, they can complement one another and give a full amino acid profile.
Types of Plant Based Protein
Certainly! Plant protein can be derived from various sources, and two common types of plant protein are pea protein and rice protein.
Pea Protein: pea protein is obtained from yellow split peas which is a type of legume. It is a superior plant protein that is rich in important amino acids, especially branched-chain amino acids (BCAAs), lysine, and arginine.
Pea protein is a popular option for people with food restrictions or sensitivities because it is also quickly digestible and has a minimal risk of triggering allergies. Protein bars, plant-based protein powders, and other food items frequently contain pea protein.
Rice Protein: Rice protein is a plant protein source that is easily digested and hypoallergenic. It is extracted from brown or white rice.
Plant Protein Vs Animal Protein - Which One is Better?
Due to its significant health advantages, plant protein has recently attracted more and more attention.
While plant protein has specific benefits that make it an attractive alternative for individuals seeking a health-conscious and environmentally-friendly approach to nutrition, animal protein has historically been the main source of protein in many diets.
Let's evaluate each and compare them.1. Nutritional Composition
Plant protein is high in critical elements like fiber, vitamins, minerals, and antioxidants, all of which contribute to overall health. It contains less saturated fat and cholesterol than animal protein.
Animal protein sources, on the other hand, such as meat, dairy, and eggs, are higher in saturated fat and cholesterol, which is linked to heart disease, obesity, and other health problems when ingested in excess.2. Digestion
Because of their high fiber content, plant protein sources can boost digestive health by promoting regular elimination of waste, maintaining healthy gut bacteria, and lowering the risk of digestive illnesses such as constipation, diverticulitis, and colon cancer.
Fibre functions as a prebiotic, nourishing beneficial gut bacteria and supporting a healthy gut environment. Whereas animal-based protein sources such as eggs, meat, or dairy are difficult to digest and often lead to stomach issues.
I have had patients who complained about farting, bloating, and acidity when they consumed eggs and meat. This is because the protein in those sources requires very high levels of stomach acid to digest. These proteins can be harmful when not digested properly and can cause acidity.
If you’re a non-vegetarian and suffer from acidity and farting whenever you consume chicken or eggs, you should work on increasing your stomach acid by taking a Betaine HCL + Pepsin supplement.3. Weight Management
Plant protein can help with weight loss more than animal protein for a variety of reasons.
First, plant protein sources are higher in fiber, which promotes feelings of satisfaction and feelings of fullness, benefiting in calorie reduction and preventing overeating.
The high fiber content also delays carbohydrate digestion and absorption, which can help to balance blood sugar levels and reduce insulin spikes, resulting in improved weight management.
Second, compared to animal protein sources, plant protein sources are often lower in saturated fat and calories, making them perfect for weight loss.
High-calorie intake of saturated fat such as processed foods especially those during the time of cravings is linked to weight growth and obesity, and choosing plant protein can help to minimize your intake of these potentially harmful nutrients.
If cravings are destroying your weight loss goals, look no further than ShapeMe Up. With the power of pea protein, rice protein, and MCT fats, ShapeMe Up is a cutting-edge plant protein that can help you lose additional weight and control cravings like never before.
So why not explore the interesting world of plant-based proteins and discover the countless benefits they may provide for your health and well-being?
Plant proteins are a superfood that should be included in your diet due to their plentiful supply of important amino acids, high fiber content, and potential for helping you lose weight.
Embrace the ability of a plant protein to fuel your body and nourish your mind by putting false beliefs to rest. It's time to improve your diet with the deliciousness of plant protein and start living a more sustainable, healthy lifestyle.
Join the plant protein revolution now to maximize the benefits of this incredible superfood!