Protein from any source is a critical part of a well-balanced, nourishing diet. While most of our protein has traditionally been from animals, plant-based proteins have become increasingly popular alongside vegetarian and vegan diets. Even if you still consume meat, plant-based protein sources offer a low-cholesterol alternative with significant environmental benefits, too.
What Is Plant-based Protein?
As the name suggests, plant-based proteins include all proteins from plants. Unlike animal protein sources like meat, poultry, and dairy, plant proteins usually offer dietary fiber, vitamins, and antioxidants, while having lower amounts of saturated fat.
The top plant-based protein sources are:
- Legumes and soy: Tofu, tempeh, lentils, chickpeas, black beans
- Nuts and seeds: Hemp seeds, chia seeds, nut butters
- Whole grains: Quinoa, oats, and farro
Plant-based Protein Supplementation
Getting enough protein is challenging for many adults (though some may be eating too much), and it’s even more difficult for vegetarians and vegans. That leads many individuals to seek out plant-based protein powders. These products are made from peas, brown rice, soy, hemp and seeds, and are usually dairy-free and vegan-friendly alternatives to whey. While comparable, whey is considered the more effective option because it is a naturally complete protein, but the difference in efficacy between products is minimal.
For many, the dairy and lactose in whey protein are harder to digest, which is why even non-vegetarians sometimes seek out plant-based powders.
What Are Complete Proteins?
Complete proteins contain all nine essential amino acids that the human body cannot naturally produce on its own. Most animal-based proteins are naturally complete, including whey products.
There are some plants with a complete line-up of amino acids. Tofu, tempeh, quinoa, and buckwheat are examples of complete plant proteins. Technically, most other plants are incomplete, which sounds worse than it really is.
Some assume that you need to incorporate all nine amino acids into each meal to enjoy the benefits of a complete protein – you don’t. As long as you mix complementary types of amino acids into your meals throughout the day, your body will have what it needs!
Plant-based protein supplements combine all nine amino acids, which is why they’re nearly the same as whey powders, though they can be slightly slower to digest.
Does Plant Protein Build Muscle?
Absolutely! Research shows that individuals on plant-based diets that meet their daily protein and calorie requirements yield the same muscle mass and strength improvements as individuals who include meat in their diets. In fact, trial data shows no real difference in muscle gain between vegans and meat-eaters when they consume the same amount of protein.
If you’re looking to go vegan or vegetarian, or simply hoping to learn more about the benefits of plant-based foods, consult your healthcare provider or a trained nutritionist to learn more.
Enjoy Access to Quality Plant-based Products
Oryana Community Co-op is committed to supporting all dietary needs and priorities, including plant-based diets. We have strict product guidelines and invest considerable time and effort into understanding our product offerings, especially wellness supplements. Find local, organic produce and heavily vetted supplements and enjoy the peace of mind that comes with supporting your local food cooperative!
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