Plant-Based Protein: Is it Low Quality?
Right from the start, protein has received a bad rap. When Dutch Chemist Gerhard Mulder first isolated the nutrient in 1839, according to Kip Esselstyn, author of “The Engine 2 Seven-Day Rescue Diet, it was taken from meat. It was believed that meat was the only source of protein in existence, says Esselstyn, and even when shortly afterward it was discovered that plant sources of protein did exist, they were considered inferior. As erroneous as that line of thinking is, it hasn’t changed much in the little under two centuries that have happened since. It’s still believed by many that meat is the superior form of protein and this isn’t true. So let’s go over the basics and see if we can uncover the truth about plant versus animal proteins.
What is Protein?
“Protein is a molecule comprised of much smaller building blocks called amino acids,” says Esselstyn. Each protein molecule is made up of hundreds of thousands of amino acids, according to T. Colin Campbell, author of “The China Study”. There are 15 to 20 different kinds of protein, Campbell explains, and they wear out on a regular basis and must be replaced. Eight of these the body cannot produce, These are what we call the “essential amino acids” and we must get them from our diet, Campbell says.
According to Esselstyn, proteins assist in everything from growing hair, bones and muscle to producing enzymes and hormones and other body chemicals.
“Every food on the planet has protein,” Esselsyn says. Proteins are looked at in terms of their quality.
Protein Quality
The system behind categorizing different qualities of protein, put in place in the 1800s when protein was discovered, is based on how well consumption of the particular protein promotes growth in the body, Esselstyn says. According to Esselstyn, Because animals are similar in chemical makeup to our own and offer all the amino acids we need, this puts animal proteins at the top of the scale…and plant proteins at the bottom. But this thinking was flawed and overly simplified. While animal proteins give us all we need in one tidy package, they come with a big set of disadvantages.
Downside of Animal Protein
Even though the original school of thought said that Animal protein is the superior protein source, science now says that the opposite seems to be the case.
For starters, not only is it devoid of any cancer-fighting nutrients, but animal protein is also rich in substances that promote the disease, according to Joel Fuhrman, author of “Eat To Live.” It’s high in saturated fat, cholesterol and arachidonic acid. These substances also promote heart disease and stroke.
Animal protein is also high in Insulin-like-Growth Factor (IGF-1), Fuhrman explains, a hormone that our bodies already make in an amount sufficient for our needs. The excess we get from eating animal products is a risk factor for several types of cancer.
Another cancer-causing compound can be found in meat — Heterocyclic amines (HCA). Its present in all meats, but chicken has the highest concentration, especially when grilled, according to Fuhrman.
And if that’s not enough, Furhman also indicates that the acids in meat leach the calcium from the bones and the proteins overwork the kidneys, leaving the meat eater with osteoporosis and dialysis treatments.
Plant Proteins For The Win
Now let’s look at plant proteins. They’re everything that animal protein is not. Remember all of those cancer-fighting compounds that animal proteins don’t have? Well, Dr. Fuhrman says plant proteins are loaded with them — fiber, antioxidants, phytochemicals, folate and vitamin E. And all of those cancer-causing compounds — the cholesterol, the acids, the IGF-1 and the other harmful compounds that are so abundant in animal proteins? Nope, not there.
And while any one plant protein may be lacking in one or more of the essential amino acids, Campbell says, if you eat a good array of plant proteins you’ll easily get all that you need and more.
If you need more evidence, Esselstyn suggests you look at the Okinawans. They eat a diet of highly unprocessed carbohydrates and very low protein — just 7% of their calories. As a result, they have the highest rate of centenarians and the lowest rate of obesity worldwide. And on the flip side, we have the Standard American Diet. Americans eat a diet rich in animal products and Americans die at an earlier age than most Europeans and Japanese, Esselstyn says, and have a much higher rate of obesity, heart disease, cancer and diabetes.
So, I think we’ve found the one instance where high quality doesn’t make for the better choice.
How Much Protein Do We Need and Where Do We Find It?
So how much of this important nutrient is sufficient? Well, let’s look again at the Okinawans because their consumption is pretty close to the mark at 7 percent. Your protein consumption should be 5 to 6 percent of your total daily calories, Campbell says. And if you prefer looking at grams, Dr. John McDougall, author of the “Starch Solution” says anywhere from 30 to 80 grams of protein a day is appropriate. Athletes and pregnant women should be eating at the top of these ranges, Esselstyn says.
Despite popular belief, getting your protein on a WFPB or vegan diet isn’t the challenge it’s believed to be. Let’s look at some of the foods that can help you meet the necessary dietary requirements.
Soy Products
Of the vegan foods high in protein, soy might be at the top as far as protein content goes. A three-quarter cup of tempeh has a whopping 13 grams of protein. Tofu, another decent choice, trails tempeh quite a bit with 4 grams of protein in a three-ounce serving, according to an article on Healthline entitled, “A Comprehensive Chart of Vegan Sources by Lauren Panoff.
Now, of course, there is a huge selection of soy-based meat replacements on the market, but I don’t recommend them.
According to McDougall, isolated soy protein increases calcium loss as much as animal protein does, leading to osteoporosis and Kidney stones. It also increases growth factors that promote cancer and aging more readily than does cow’s milk.”
Nuts and Seeds
Nuts and seeds are another rich source of plant protein. Hemp and pumpkin seeds are the most protein-dense at 9.5 and 8.5 grams of protein for a one-ounce serving respectively, followed by Chia, flax and almonds. Throw some nuts and seeds on top of a bowl of cereal or into a salad and you’ll get a nice boost in your protein intake. Besides the ones already mentioned, there are a wide assortment of others for you to choose from. They should become part of your daily regimen, but be cognizant of portion size. Nuts and seeds are high in fats. Keep it to no more than one ounce a day.
Plant Milks
While most plant milks aren’t high in protein, there are a couple of good choices that do have a decent amount. Soy milk has 6 grams of protein in a one-cup serving, according to Healthline. It’s a popular plant milk, so there are many brands to choose from.
Another good choice is a pea-protein-based plant milk. Ripple is a popular brand that I’ve heard talked about.
Either Pea or soy milk would be good to use on cereal or in recipes. Try baking with it or putting it in a smoothie. I bet it would be delicious.
Legumes
Legumes are an excellent source of plant protein and there is so much you can do with them. Dr. Michael Gregor recommends getting three servings of beans every day. It’s at the top of his “Daily Dozen,” a checklist of foods that he created that he recommends you eat every day (as the name implies).
Black beans, kidney beans, lentils and green peas top the list in protein content with 8 grams in a half-cup serving, according to Panoff.
Try making a hearty bean or lentil soup. Hummus is very popular in the WFPB world. It’s used as a dip for veggies and even as a salad dressing or a dressing on a wrap. Look for oil-free recipes on YouTube. There are several good ones. One of the best comes from Jane Esselstyn and her mother, Ann.
High Protein Grains
Did you know that some of your favorite grains are excellent sources of protein? The highest, by far, is whole wheat with 16.44 grams in a one-cup serving. Of course, I know many of you have issues with gluten, making this grain off-limits. Don’t worry, there are some excellent gluten-free choices. Amaranth and quinoa have over 4 grams of protein in a one-half-cup serving. Millet and oats have over three grams.
Even brown rice has three grams of protein per serving. I do have one caveat when it comes to brown rice, though, and that’s the arsenic content. I’m sure you’ve heard by now that rice contains arsenic due to contamination of the soil many crops are grown in, so you don’t want to overdo your consumption of this particular grain.
There are ways to remove some of the arsenic from the rice. You already should be rinsing your rice to remove some of the starch content. Now, rinse it a few extra times to remove some of the arsenic. Also, instead of carefully measuring the right amount of water to cook it in, cook your rice in a much larger amount of water. Then, just drain off any water left when the rice is done. You’ll still have a nice pot of rice and will have reduced the amount of arsenic.
Fruits and Vegetables
Yes, even some of your fruits and veggies have a bit of protein. Guava tops the list with 4.5 grams in a one-cup serving, followed by broccoli and artichoke. A medium artichoke has 3 grams and a cup of raw broccoli has 3.5 grams, according to Healthline. Sweet potato, spinach, blackberries and bananas all have a small amount of protein. All fruits and vegetables have at least a little protein, Esselstyn says. So whichever fruits and veggies you are choosing for a particular meal, you’ll get some protein added to your day.
Conclusion
Protein has long been associated with animal products and animal proteins have been considered the superior protein source. This simply isn’t true. Studies have shown that while plant proteins are incomplete if you eat a good variety of plants daily, you can easily get all the protein you need and more. You’ll also get a whole slew of nutrients that will help you fight cancers, heart disease and many other diseases. Animal proteins have none of these benefits and promote rather than fight these diseases.
Beans, lentils, tofu and grains come together to make some delicious meals that will keep you healthy and loaded with protein on a daily basis. So, if you’re thinking of starting a WFPB diet, then don’t be scared away by the whole protein debate. As Kip Esselstyn said in his book, protein deficiency is so rare that almost no one even knows the name for it (Kwashiorkor).
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Disclaimer: I am not a doctor or a medical professional. The information provided on the site is for educational purposes only and does not substitute for professional medical advice. Please consult your doctor before making dietary changes or using any advice given here.