This post is part of the 12 Habits for a Healthier, Happier You series. This post is part of the “Eat More Plants” habit. You can learn more about the series here.
In recent years, there has been a surge in interest surrounding plant-based diets, and for good reason. As more research emerges, it’s becoming increasingly clear that you don’t need to rely on meat for protein.
Contrary to popular belief, your body can thrive on plant-based sources of protein alone.
The Power of Plants
If you’d like to watch a documentary that sheds light on a plant-based diet, I suggest Forks Over Knives.
Continue reading to learn more.
Myth 1: Meat is the only source of complete protein.
One of the most common misconceptions is that meat is the ultimate source of complete protein. While it’s true that meat contains all nine essential amino acids, so do many plant-based foods. Quinoa, soy, buckwheat, and chia seeds are just a few examples of plant-based foods that provide complete protein.
By incorporating a variety of plant-based foods into your diet, you can easily meet your body’s protein needs.
The key here is variety — and it’s the secret to getting all of your amino acids on a plant-based diet.
Complementary proteins refer to two or more incomplete protein sources that, when combined, provide all essential amino acids necessary for optimal human health. While individual plant-based proteins often lack certain amino acids, pairing different sources—such as rice and beans or peanut butter on whole wheat bread—can create a complete protein profile.
Here’s a few more combinations to try:
- Rice and beans
- Hummus and whole grain pita
- Lentils with rice
- Tofu with quinoa
- Chickpeas with whole grain couscous
- Almond butter on whole wheat bread
- Oatmeal with almonds or walnuts
- Buckwheat pancakes with almond butter
- Chia seed pudding with hemp seeds
- Black bean soup with cornbread
- Coconut yogurt with mixed nuts and seeds
- Edamame with brown rice
- Seitan stir-fry with brown rice
- Quinoa salad with black beans and avocado
- Whole grain pasta with lentil marinara sauce
By strategically combining complementary proteins in a balanced diet — it doesn’t have to be at the same meal; it can be spread throughout the day —, you can ensure that you meet your protein needs while enjoying a diverse range of plant-based foods.
Myth 2: Plant-based protein is inferior to animal protein.
There’s a pervasive belief that plant-based protein is somehow inferior to animal protein. However, this couldn’t be further from the truth. Not only are plant-based proteins just as effective at building and repairing muscle tissue, but they also come with additional health benefits.
Bonus: Plant-based foods are typically lower in saturated fat and cholesterol, which makes them a heart-healthy choice.
Myth 3: You won’t get enough protein on a plant-based diet.
Another common concern is that it’s challenging to get enough protein on a plant-based diet. In reality, most people consume far more protein than they actually need. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, which is easily achievable with a plant-based diet.
(Think about how strong an ox or a gorilla or a horse is — and they’re all plant-based!)
Plus, plant-based foods are often more nutrient-dense than their animal-based counterparts, providing a wide array of vitamins, minerals, and antioxidants.
Truth 1: Plant-based proteins promote longevity.
Research suggests that plant-based diets are associated with a lower risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. Even just reducing your animal protein intake by 3% can boost your longevity by up to 10%!
You can look more into the Blue Zones or The China Study. Both of these resources really jumpstarted my journey. Read more about this in The China Study.
Truth 2: Plant-based proteins are better for the environment.
The environmental impact of meat production is significant, and contributes to deforestation, water pollution, and greenhouse gas emissions.
In contrast, plant-based proteins require fewer resources to produce, making them a more sustainable choice for both the planet and future generations.
Note: We do NOT endorse factory-made plant-based meat alternatives.
Don’t eat plant-based “meat” that comes from a factory like this. It isn’t good for the environment, and those products are typically loaded with bad seed oils and other unwanted ingredients.
Just focus on real, whole foods. For example, make homemade bean burgers than buy “fake” meat burgers.
Truth 3: Plant-based proteins support animal welfare.
Choosing plant-based proteins over meat also aligns with ethical considerations regarding animal welfare. Factory farming practices often involve cramped conditions, routine antibiotic use, and inhumane treatment of animals.
By opting for plant-based proteins, you’re taking a stand against animal cruelty and supporting a more compassionate way of eating.
In conclusion, your body doesn’t need protein from meat to thrive. Plant-based sources of protein are plentiful, nutritious, and environmentally sustainable. By incorporating more plant-based foods into your diet, you can reap a multitude of health benefits while reducing your ecological footprint and promoting animal welfare.
Want to learn more?
- Health Benefits of a Plant-Based Diet
- Beans, Beans, Beans: Everything You Need to Know
- Crafting Healthier School Lunches
- How to Make Your Own Nut Butter
- How to Set SMART Goals for Whole Food Plant-Based Eating
So, next time you’re planning your meals, consider exploring the diverse world of plant-based proteins—it’s a choice that’s good for you and the planet.
