Intensively overlooked protein is the subject of a stealth revolution that has gone past our eyes, and that is all about protein. More people than ever are replacing meat meals with pulses, or they are simply consuming more beans, nuts, and tofu. The trend will not be extinguished very soon. Research shows that plant proteins not only may be a great source of people’s health but also for the Earth.
Let’s get back to basics. Protein consists of amino acids, the materials our bodies require for anything from repairing muscles to a healthy immune system. While our bodies can synthesize some amino acids, there are nine crucial ones that we need to obtain from what we eat. Animal proteins—such as eggs, milk, chicken, and beef—are “complete” in that they consist of all nine essential amino acids. A few plant foods, like soy, buckwheat, and quinoa, are also whole, but most plant proteins are “incomplete,” i.e., lacking one or more of the essential amino acids. The good news is that a variety of plant foods provides all your amino acids, so varying your diet makes it simple to get enough.
But why does the origin of protein make a difference? A large study conducted by researchers at Harvard T.H. Chan School of Public Health discovered that individuals consuming more plant protein than animal protein had a considerably lower risk of cardiovascular disease and coronary heart disease. The study reviewed 30 years’ worth of data from close to 203,000 adults. Those with the highest plant-to-animal protein ratio had a 19% lower risk of cardiovascular disease and a 27% lower risk of coronary heart disease compared to those with the lowest ratio. People who ate more protein overall saw even bigger benefits, with risk reductions rising to 28% for cardiovascular disease and 36% for coronary heart disease when protein made up 21% of their daily calories.
What drives these impressive results? Substituting red and processed meat for plant proteins—particularly nuts and legumes—is beneficial for key risk factors such as blood lipids, blood pressure, and inflammation. Plant proteins are also chock-full of fiber, antioxidants, vitamins, minerals, and healthy fats, all of which aid in heart health. On the other hand, animal proteins, particularly red and processed meats, often contain saturated fat and can promote inflammation, which is linked to chronic conditions like diabetes, heart disease, and even some cancers.
If you’re worried about getting enough protein or all the right amino acids from plants, there’s no need to stress. Experts such as Dana Hunnes, PhD, MPH, RD, from UCLA Health, note that if you’re eating a variety of plant foods—beans, lentils, whole grains, nuts, seeds, and soy—you’ll be getting all the amino acids your body requires. Most individuals get all the protein they need by consuming adequate calories, whether those are plant-based or animal-based. And the more plant protein that you substitute for animal protein, the healthier your body will be.
Apart from personal health, there’s also another reason to adopt plant-based proteins: the world. Animal farming contributes a tremendous amount to the environment, with its production causing about 15% of greenhouse gas emissions worldwide. It is much more efficient to produce plant-based proteins. For instance, pea-based patties have 77% less climate change footprint than beef patties, and certain plant-based meat alternatives are as much as 120 times more carbon-efficient than animal versions. One small shift can make all the difference—one study estimated that substituting only 5% of meat consumption in Germany with pea protein would reduce greenhouse gas emissions by 8 million tons annually. Converting to vegetable-based diets would lower global land use for agriculture from 4 billion to 1 billion hectares, while simultaneously conserving water and minimizing pollution.
Switching doesn’t have to be an all-or-nothing proposition. Even substituting some of your animal protein with plant protein can provide significant health and environmental dividends. Throw more beans on your salads, use some lentils to substitute for ground beef in chili, or munch on nuts rather than processed meat snacks. Diversity is the name of the game—alternating among various plant protein sources will provide you with a complete set of nutrients while keeping dishes exciting.
As more and more research uncovers the advantages of plant-based proteins, it’s obvious that this is not just a fad diet. It’s an intelligent, science-supported way to nourish your heart, aging process, and the environment while still savoring great-tasting, filling food.
