It is often debated that a plant-based diet is low in protein and cannot meet one’s daily requirements, as compared to a meat-based diet. However, the fact is that vegetarians can easily get adequate protein for a healthy body by including a variety of plant-based foods in their diet.
n The main advantage of a plant-based protein sources is that they are rich in fibre and contain less saturated fat. In addition, they also provide antioxidants and phytonutrients that promise various health benefits.
n Most of these save you the hassles of elaborate cooking processes and you can easily complement your meals and snacks with them. Choose from soy-based foods, quinoa, chia seeds, nuts, legumes and whole grains.
n Soy protein, in particular, has the highest Protein Digestibility-Corrected Amino Acid Score (PDCAAS). This scale is used to evaluate protein quality based on both the amino acid requirements of humans and their ability to digest the food.
n Plant-based protein keeps the waistline in check. Studies confirm that vegetarians are at lower risk of obesity. Also, a higher intake of animal protein, in infancy and early childhood, is linked with the risk of obesity in later life.
n Besides protein, these sources also provide micronutrients like iron, zinc, calcium and vitamin B12.
n They help in managing blood pressure, reducing the risk of type 2 diabetes and ischemic heart disease in healthy men and women, thereby preserving heart health. Research suggests that the risk of cardiovascular diseases may be reduced by the consumption of plant-based proteins.
n While a plant-based diet can meet your daily protein requirements if planned in a right manner, you can also consider a quality supplement made from multiple grains such as soy, peas or wheat. Embrace vegan proteins, they have so much to offer!
(The author is regional head, Dept of Clinical Nutrition & Dietetics, Max Super Speciality Hospital, Delhi.)
