Lifestyle
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Acquiring more proteins from plants is good for people and for the planet
A shift towards consuming more plant-based protein does not necessarily mean you need to adopt a vegetarian or vegan diet. It means including more plant protein alternatives foods, and a greater variety, on your plate.
Protein is required for development and maintenance of all cells of our body, from muscle, to bone, to various hormones and enzymes. Essential amino acids, are the building blocks of protein and they need to be provided through our diets. Many Foods from plant sources do contain protein and also essential amino acids; however, some plant-based proteins may lack one or more essential amino acids.
This means that we need to combine different varieties of plant-based proteins to ensure we consume all the essential amino acids in our diets. It is important to remember not to focus on one meal or ingredient BUT the whole diet.
Here are some examples of plant foods which are good protein sources:
- Beans
- Soy-based protein foods such as tofu
- Nuts
- Seeds
- Chickpeas
- Peas
- Lentils
- Quinoa
- Spelt
- Algae
TIP: Select the unsalted, unprocessed varieties by checking the Ingredients list in the nutrition label.
Some other benefits of plant-based protein foods:
- Contain fibre, many vitamins and minerals, and antioxidants
- Could play a role in weight management because of satiety (feeling of fullness) and lower calorie density
- Regular intake is linked to lower incidence of non-communicable disease like diabetes, heart disease and cancer
Production is often more environmentally friendly than for land animal sourced food, due to better land and water use, soil enrichment and less greenhouse gas emissions.
