Doctors have confirmed that maintaining a diet that contains a higher percentage of plant proteins has cardiovascular benefits, as a 30-year study found that people who ate a higher percentage of plant proteins had a lower risk of cardiovascular disease and coronary heart disease.
What are the benefits of plant proteins?
Doctors say that plant foods contain high amounts of fiber and healthy fats and low levels of saturated fat, which can have cardiometabolic benefits. A new research study published in the American Journal of Clinical Nutrition also found that those who ate the highest ratio of plant proteins to animal proteins had a 19% lower risk of cardiovascular disease (CVD) and a 27% lower risk of coronary heart disease (CHD) when compared to those who ate the lowest ratio of plant proteins to animal proteins.
1- High in antioxidants
Eating foods rich in antioxidants can help reduce inflammation and reduce the risk of chronic diseases such as heart disease. According to a study published in the journal Antioxidants, most plant proteins, such as those found in beans, lentils, and nuts, are often packed with vitamins and phytochemicals, such as flavonoids and carotenoids, which contribute to their antioxidant properties and can help protect your body from damage caused by harmful free radicals.
2- Good for the heart
Plant foods often contain less unhealthy fats and cholesterol than animal products, making them suitable for improving heart health. You can add foods such as beans, nuts, and seeds that do not contain unhealthy fats, as they are also rich in heart-healthy nutrients such as omega-3 fatty acids, potassium, and magnesium. Doctors have found that a diet rich in plant protein and full of these nutrients can lower blood pressure and reduce inflammation, which reduces the risk of heart disease.
3- Reducing the risk of cancer
A study has revealed that a diet rich in plant foods contains fiber, vitamins, and other essential nutrients that may protect you from certain types of cancer, especially breast cancer. For example, cruciferous vegetables such as broccoli and Brussels sprouts, which are rich in plant proteins, are associated with a lower risk of cancer.
In addition, plant proteins are usually free of harmful compounds found in some animal products, which may contribute to a lower risk of cancer.
In a study that examined data on people over 30 years on heart health, diet, and lifestyle, researchers adjusted for participants’ health history, as well as lifestyle and socioeconomic factors, and found that participants who ate a higher ratio of plant to animal proteins had a lower risk of cardiovascular disease and coronary heart disease.
They found that this reduction was greater in those who ate more protein overall. While the reduction in cardiovascular disease risk began to plateau at a 1:2 ratio of plant to animal proteins, the risk of coronary heart disease continued to decline as the ratio of plant to animal proteins increased.
The researchers say the reduced risk of these diseases is likely due to replacing red or processed meat with plant-based protein sources such as nuts and legumes.
They note that these plant proteins are often associated with higher amounts of healthy fats, fiber, antioxidants, vitamins and minerals, and have been found to improve cardiometabolic risk factors such as inflammatory biomarkers, blood pressure and blood lipids.
Top Sources of Healthy Plant-Based Protein
If you’re looking to boost your protein intake with more plants, here are some of the best options, according to Nielsen and Jones. (We’ve listed them in order from most to least protein based on typical serving sizes and nutrition estimates from the USDA’s FoodData Central nutrition database.)
1. Tempeh
Tempeh is a fermented mass of whole soybeans that can be ground into meat-like crumbs and has more than 34 grams of protein per cup.
2. Tofu
Comes in silken, soft, and firm varieties, tofu is made by turning soy milk into curds, then pressing those curds into a block. Tofu is low in FODMAPs, which are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are difficult for the small intestine to digest, making it an ideal plant-based protein source for those with digestive issues like irritable bowel syndrome (IBS), as it doesn’t cause a lot of extra gas or bloating.
3. Lentils
A cup of cooked lentils contains more than 18 grams of protein, and it also provides about a third of your iron needs. You can also consider lentils one of nature’s best fiber “supplements,” as a cooked cup adds 16 grams of fiber to your daily intake.
4. Chickpeas
Contains about 15 grams of protein per cooked cup. Roasted chickpeas make a quick and easy snack, and they make a great alternative to chip lovers. You can also add chickpeas to soups, stews, and pasta dishes.
5. Soy Milk
A single cup of soy milk provides over 5 grams of protein. Enjoy a large glass on its own, blend it into a smoothie for an energy boost after a workout, incorporate it into baking recipes or sauces, or simply pour it over cereal or granola for a nutritious addition to your meal.
6. Quinoa
The entire whole grain category has a number of great plant-based protein foods, for example, farro, bulgur, and wheat berries are all standouts in the protein department. However, quinoa earns a spot on our list of the best plant-based protein sources for its ease of use and availability in both dried and pre-cooked form and heat-and-eat. Not to mention, one cup of cooked quinoa contains 5 grams of fiber.
7. Pistachios
Many nuts contain beneficial plant proteins, including peanuts, cashews, and almonds, but pistachios appear to have the highest protein digestibility-corrected amino acid (PDCAAS) score of any currently scientifically tested nut, meaning that the proteins in pistachios are easily accessible and used by the body to repair organs and build muscle, in addition to performing other important bodily functions. Try pistachios as a snack, instead of croutons in salads, sprinkled over grilled vegetables, or ground into a coarse powder and used as a substitute for breadcrumbs.