Nutrition trends come and go. These days protein is getting all the buzz. There are good reasons to make sure you’re getting enough of this essential nutrient. At the same time, plant-based foods are also earning praise for their health benefits.
Luckily, you don’t have to choose between the two. With a little planning, you can get more protein from plant-based sources, says Henry Ford Health registered dietitian Ashlee Carnahan, MS, RDN.
“You don’t have to eliminate meat to get good nutrition. But there are advantages of eating more plant-based foods,” Carnahan says. Whether you want to go vegan or just cut out a couple of meat-based meals per week, it’s all about finding the balance that works for you. Here’s where to start.
Dietary Protein Basics
Protein is one of the essential nutrients that our bodies need to function and stay healthy. “Protein acts as building blocks for your body,” Carnahan says. It’s a key ingredient for muscles, skin, hormones and more. Protein also helps us feel satisfied after a meal. “When we eat protein-rich foods, we feel full longer than we do after eating a carb-rich meal,” she adds.
How much protein do you need? Dietary guidelines recommend a minimum 0.8-1.0 grams of protein per kilogram of body weight. That means a person who weighs 150 pounds (about 68 kg) should consume at least 54 grams to 68 grams of protein daily.
However, that number can vary depending on many factors, including your age, overall health and how active you are. “The best way to determine the ideal amount of protein for you is to speak with a dietitian,” Carnahan says.
Benefits of Plant-Based Protein
If you want to eat more protein, animal foods are often the obvious choice. On average, meat and dairy products have a higher protein content than their plant-based counterparts—and they provide other nutrients like iron and vitamin B-12.
Animal-based proteins are also complete proteins. In other words, they contain all the different amino acids your body needs. Most plant proteins, by contrast, are incomplete.
Then again, many meats contain saturated fat, which can raise cholesterol levels and increase the risk of heart disease. With plant-based foods, you can meet your protein needs without saturated fats.
And a plant-focused diet has other benefits. Fruits, vegetables and grains are chock full of vitamins, minerals and antioxidants. They’re also a great source of fiber, which many people don’t get enough of. “Fiber has a lot of benefits, such as keeping you regular, improving gut health, lowering cholesterol and making you feel full and satisfied (so you’re less likely to snack on sugary treats),” Carnahan says.
Vegetarian Protein Sources
If you want to eat protein-rich plants, it just takes a little planning “It’s harder to get all of your protein from plants, but it’s not impossible,” Carnahan says.
Good sources of vegan protein include:
- Broccoli
- Chickpeas
- Edamame
- Legumes (beans, lentils and peas)
- Nuts and seeds (including nut butters)
- Oats
- Quinoa
- Soy milk
- Spinach
- Tempeh
- Tofu
These tips will help you make the most of a plant-forward plate.
1. Take it slowly: Because plants often contain a lot of fiber, they can cause bloating and upset stomach if you add too many too fast. If you are switching to high-fiber plant-based proteins, add them into your diet gradually. And drink plenty of water to help the fiber move through your gut.
2. Look and C: It’s easier for our bodies to absorb the iron in meat-based proteins. But vitamin C helps your body better absorb iron from plant-based protein sources like leafy greens or black beans. Try a spinach salad with sliced strawberries, or top your bean tacos with a heaping handful of fresh tomatoes.
3. Be choosy: When you do choose to eat meat, consider foods like fish that are rich in omega-3 fatty acids, which boost heart health. Red meat is higher in saturated fat, so choose leaner cuts and keep moderation in mind when you dish up beef or pork.
4. Consider meat alternatives: These days, the grocery aisle is filled with meat alternatives that look like ground beef or chicken nuggets but are made with plants. The products can be a good choice in moderation, but proceed with caution, Carnahan says. “These are processed foods and can be high in preservatives and sodium,” she adds. “Make sure to read the label so you know what you’re getting.”
5. Go for the grain: Whole grains like 100% whole-wheat bread and oatmeal contain more protein than refined grains like white bread or white rice. Quinoa is a particularly high-protein grain that makes a great swap for rice. Amaranth, barley and wild rice are also protein-packed options.
6. Go halfsies: If you want the benefits of plant-based proteins but don’t want to give up meat, include them both! Use half the usual amount of ground beef or turkey in your chili and add more kidney beans instead. Consider it a win-win. “Even if you want to eat meat at every meal, you can add more fruit and vegetables to your plate to reap the benefits of plants,” Carnahan says.
Reviewed by Ashlee Carnahan, MS, RDN, a registered dietitian nutritionist who sees patients at Henry Ford Hospital.
