The Most Effective Plant-Based Protein Foods to Fight Disease and Facilitate Weight Loss

Today, plant-based nutrition programs have become increasingly popular in many countries around the world. Quality protein foods are essential for a healthy and balanced diet, and it is a common misconception that people following plant-based diets do not consume “enough” protein. {one*}

A recent study published in the Journal of the American College of Cardiology examined more than 200,000 people over a 25-year period. As a result of these studies, it has been seen that a healthier, plant-rich diet and high protein intake are very effective in reducing coronary heart diseases. {2*}, {3*}

A vegan or vegetarian person who wants to increase their protein intake should opt for plant-based protein foods in a diet that does not contain animal protein (meat, fish, eggs , etc.). 

Protein-Rich Plant-Based Foods 

Some of the best plant-based protein foods that can be consumed regularly in nutrition programs are: 

Natto

Natto  is a type of soybean dish fermented with Bacillus subtilis bacteria, which is most commonly consumed in Japan. One cup of natto contains 31 grams of protein. For this reason, it is very popular among plant-based protein foods. It is also a complete protein. It is usually consumed for breakfast. It is the richest source of vitamin K2 . {4*} Natto’s smell and appearance often make it difficult for people to choose this food. However, considering the benefits, these features may remain in the background. 

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Spirulina

Spirulina is an algae-containing food. Although it may seem strange in appearance, this vegetable protein store food has miraculous benefits such as cleansing the body from heavy metals, curing immune system diseases such as HIV/AIDS and preventing cancer. 

While not a complete protein food on its own, spirulina contains 39 grams of protein in just one serving.  It is recommended to be consumed with whole grain foods or some nuts to compensate for the lack  of methionine  and  cysteine in the body  . Spirulina also has the highest   amount of glutamine to be found in a plant protein food. Glutamine is an amino acid that the human body can produce on its own, but it is used in body functions in such large quantities that glutamine must also be consumed through food. 

Tempeh

One of the world’s best plant-based protein foods is tempeh, an Indonesian soybean. Like natto, these probiotic bacteria-rich beans have similar health benefits to soy.  

One serving of tempeh contains 18 grams of protein. Tempeh is usually boiled with soy sauce or coconut oil and consumed. It is possible to use it with almost any recipe, as it absorbs the flavors of other ingredients used during the cooking process. To start consuming tempeh, it should be tried with hot pepper sauces, salads and stews.  

Nutritional Yeast

Nutritional yeast does not have the same function as yeast that helps to bake bread. Nutritional yeast contains about 9 grams of protein per serving. It also often has fortified vitamin B12 , unlike almost all other plant-derived protein foods . In general, nutritional yeast is used as a seasoning in dishes, as an ingredient or binding material in cheese garnishes. 

Pumpkin seeds

One cup of pumpkin seeds contains 12 grams of protein. Another complete protein source, pumpkin seeds are rich in healthy fats, magnesium , lysine, and zinc . In general, lysine and zinc are extremely rare in most plant-based protein foods. However, if one is following a diet where calorie counts are important, one should note that one cup of pumpkin seeds contains 264 calories.

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Cannabis Seeds

Hemp seeds contain 9 grams of protein per serving. It is also very rich in amino acid content . The  Gamma-linolenic acid (GLA) they contain is one reason they have so many benefits, including reducing inflammation in the body and helping with multiple sclerosis. 

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Amaranth

Amaranth grains, a gluten-free “ancient grain” cultivated by the Aztecs for the first time in history, are an excellent source of nutrition. Amaranth is a complete food with 9 grams of protein per serving. It also contains more than 100 percent of the recommended daily intake of manganese by experts. 

Quinoa

While quinoa isn’t technically a grain, it is a commonly used seed, similar to barley. It is also another of the miraculous “ancient grains”. It contains 8 grams of protein per serving. 

Black Beans

Although black beans   are not rich in hydroxyproline , they do contain 15 grams of protein per serving. It also contains lysine  and leucine , two of the amino acids rarely found in vegan foods  . Leucine is the first of the three branched chain amino acids that are extremely important for weight management and metabolic functions. {5*}

Green Peas

Green peas contain 9 grams of protein per serving and significant amounts of  leucine, lysine  and  glutamine . It’s also a high-fiber food that can help reduce the risk of obesity and diabetes. 

Lentil

Nutritionally referred to as “edible pulses,” lentils are part of the legume family and are a great food, containing 18 grams of protein. Technically, it contains all 20 amino acids. However, the amount of cysteine  and  methionine in lentils   is quite low. Therefore, it is recommended to be consumed together with other plant foods rich in amino acids.   

Chickpeas

Chickpea is a delicious food with many uses. One cup of chickpeas contains about 15 grams of protein. It also contains plenty of fiber, iron , zinc, phosphorus and B vitamins.

Foods That Keep You Full

Ezekiel Bread 

This ancient bread is made with a successful blend of sprouted whole grains, nuts and seeds. Each slice of bread provides about 5 grams of protein, fiber and minerals. Because it’s made with sprouted ingredients, Ezekiel bread is easier to digest than refined breads. 

Buckwheat

Despite the name wheat in it, buckwheat is actually a type of wheat-free grain that is a satiating source of protein. It is generally low in calories, with about 6 grams of protein per cup, containing vitamin K, vitamin E,  thiamine ,  riboflavin ,  choline ,  betaine , calcium and potassium. 

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Millet

Millet, an ancient whole grain, has long been consumed in Africa and parts of Asia. Millet is gluten-free, high in fiber, and has a low glycemic index. It also helps keep blood sugar levels stable. One cup of millet contains about 6 grams of protein, folate, phosphorus, magnesium and iron. 

The Richest Plant-Derived Protein Supplements 

Most popular protein supplements, such as whey protein and bone broth, are of animal origin, but that doesn’t mean one can miss out on the great benefits of a protein supplement. 

When it comes to the best vegan protein sources, there are several types of protein powders as they are extremely affordable and contain essential amino acids. In general, it’s a good option to use rich plant-based protein powders to take advantage of the variety of nutrients found in each. Many experts believe that the most effective plant-derived protein powders are hemp, pea and brown rice protein. Hemp protein powder is produced from hemp seeds. In addition to the other nutrients it provides, it also contains a fiber. It has benefits such as reducing the risk of osteoporosis, providing a more active bowel function and strengthening the immune system. 

Pea protein isn’t technically a “complete” protein source, but even just one serving still offers huge benefits, including the expert-recommended daily amount of vitamin D. It also helps regulate blood sugar, reduce the risk of kidney disease and facilitate weight loss. Brown rice protein powder contributes to supporting liver functions, reducing glycemic problems and regulating cholesterol levels. 

Vegetable and Animal Proteins 

Protein is the building block of life, consisting of amino acids that the human body has and uses in almost every function. Both protein sources have various benefits. For example, vegan protein is sustainable and generally low in calories but high in fiber, while animal foods are richer in essential amino acids.  

Since the genetic structures of animals are more similar to humans than plants, the proteins of animals are more easily digested by the human body. Fish, eggs, raw milk or any meat contain proteins that are known to be processed in the body. 

Plant-derived proteins, on the other hand, are slightly more difficult to digest for the human body. Protein sources from plants also rarely contain a “complete” amino acid profile. This means that they contain all 20 essential amino acids, including nine of the “essentials” (10 for children). {6*}, {7*}

Since vegetable protein is in smaller amounts than protein, choosing a plant-based nutrition program requires being conscious. It is definitely possible for a person to get all the nutrients he needs from only plant foods and to make good meal plans. However, in order to choose the most ideal diet, the individual should pay attention to his own biological feedback. {8*}

For example, people interested in bodybuilding or building large amounts of muscle may find it difficult to eat a purely plant-based diet, although they can often achieve their goals with the right planning and focus. {9*}

Health Benefits of Protein-Rich Plant Source Foods 

The reason why protein foods are important in nutrition programs is that they contain essential amino acids that the body cannot produce. Combining several types of whole foods is the best way to meet all amino acid needs. Protein-rich foods include seeds like tempeh, hemp seeds, whole grains like amaranth and quinoa, and legumes like black beans and lentils. 

Eating more vegan protein foods reduces the risk of cardiovascular disease, diabetes, certain cancers, kidney disease, stroke, and inflammation in the body. It helps to facilitate weight loss and balance the pH level in blood and urine. 

Helps Protect Against Cardiovascular Diseases 

The best researched and proven benefit of plant-based protein diets is their protection from common heart disease. Given that plant-based protein diets are low in added sugar and processed foods, vegetarians have lower  lipoprotein cholesterol levels, blood pressure, and rates of hypertension and type 2 diabetes than non-vegetarians. {10*}, {11*}

Plant-based nutrition programs are known to help prevent coronary artery problems, which are the precursors of coronary heart diseases. {12*} Researchers particularly recommend focusing on unprocessed products, although animal foods are preferred in addition to plant-based proteins. {13*}, {14*}

Regarding another cardiovascular issue, a 26-year study suggested that replacing red meat with other dietary proteins such as nuts and dairy products can significantly reduce the risk of stroke. In general, a low-carb, plant-based protein diet significantly reduces the risk of heart disease. {15*}, {16*}

Reduces Diabetes Risk

Vegetarian/vegan diet plans have recently been considered as low-risk and less cost-effective medical interventions for diabetes symptoms compared to pharmaceutical methods. Research suggests that plant-based protein foods, due to their low calories, low fat content and high amount of fiber, may help reduce the risk of diabetes, as well as other related factors such as body mass index, blood pressure and cholesterol. {17*}

The type of protein (as well as the types of carbohydrates and fats) a diabetic patient consumes plays a role in the management of Type II diabetes. Plant protein-based nutrition helps to reduce insulin resistance and reach a more ideal body weight. {18*}

In general, a high-protein diet has been found to reduce liver fat and inflammation and reduce insulin resistance. Other studies have found no substantial distinction between animal and plant protein in diabetes, especially when considering grass-fed meats rather than processed meats, but when combined with the benefits of a plant-based diet, plant-based protein consumption can help manage diabetes . It will definitely be useful for you. {19*}, {20*}

Helps Prevent Kidney Disease 

Although research is still in its infancy, there has been some evidence that a diet rich in plant proteins can have positive effects on kidney disease. 

Replacing some animal protein with plant protein in a routine diet reduces FGF-23 , a protein that increases exponentially as chronic kidney disease progresses in the  body. {21*} This replacement also raises bicarbonate levels, which are often increased by supplements in modern medicine . {22*}, {23*}

Due to the reluctance of some patients to switch to a completely vegan lifestyle, one study focused mostly on a diet containing plant-based foods. It was found that 70 percent plant protein was tolerated for the participants and still helped to reduce the severity of the disease. {24*} Regarding the effects of plant-derived proteins on diabetes, some studies have found that several benefits are provided for people with diabetic kidney disease when they increase the proportion of plant-derived protein sources. {25*}

Lowers Inflammation and Balances Body pH 

Plant-based foods high in protein help reduce inflammation by stopping the overproduction of inflammatory cytokines, which are actually an immune response that cells secrete. Consuming mostly plant-derived proteins is also an integral part of an alkaline diet. {26*}  

By avoiding more acidic foods and focusing on fresh fruit, vegetables and other proteins, the body’s internal pH can be balanced. It also provides great benefits such as improved digestive system, weight loss, cancer prevention and lowering the risk of heart disease. {27*}

Reducing inflammation and balancing body pH are considered important reasons why plant-based eating plans are associated with a reduced risk of death, cancer, bone problems, and kidney and liver disease. {28*}

May Help with Weight Loss

High protein diets have long been known to aid weight loss, and this is certainly true for people who consume plant-based protein. However, vegetarians generally have a lower body mass index (BMI), cholesterol levels, blood pressure, reduced risk of death from heart disease and stroke, and fewer cases of type II diabetes and cancer than people who eat meat in general. {29*}, {30*}

According to systematic reviews in 2020, results from various studies suggest that plant-based nutrition programs can stabilize weight status due to general restrictions in energy and fat intake. {31*},{32*}

A separate randomized control trial published in JAMA Network Open in 2020 found that a plant-based diet increased postprandial calorie burn, facilitated weight loss, and improved risk factors for cardio-metabolic diseases in overweight individuals.  

Promotes a Long Life

A 2019 study showed that high intakes of plant-derived proteins can contribute to a long life. The study found that replacing animal proteins (primarily red or processed meats) in the diet with plant protein foods reduced the risk of death from cancer and cardiovascular disease in general.  

The best plant-based proteins to promote healthy aging are 100% whole grains, and certain protein sources such as flax and chia seeds. These foods not only provide the body with protein, but also support the body with fiber, healthy fats and essential minerals. For this reason, plant-based protein foods should be the most important element of the nutrition plan. 

May Affect Intestinal Health Positively 

A number of studies by experts have shown that vegan diets can positively affect people’s microbiomes by increasing the diversity of bacterial species. This is suggested to have benefits for immunity and even cognitive function, thanks to the “ gut-brain connection .” {33*}

Health Risks and Side Effects of Protein-Rich Plant Source Foods 

Attention should be paid to potential deficiencies that are put at risk by regularly feeding plant-derived protein foods. Vitamin B12, EPA/DHA  (Omega 3 fatty acids , EPA is “Eicosa Pentaenoic Acid”, DHA is “Docosa Hexaenoic Acid”) and leucine are some of these potential deficiencies for the body. 

The American Diabetes Association recommends consuming adequate amounts of protein, omega-3s, iron and B vitamins. However, some vegan proteins are considered better than other animal proteins. Most people who avoid meat are turning to soy-based products for protein, including tofu, soy milk, soy protein powders, and edamame (green soybeans in Japanese). Soy-rich foods are unfortunately often genetically modified and can even act as hormone disruptors. (excluding fermented soy products such as natto and tempeh) {34*}

If a person is pregnant, they should know that protein consumed by consuming meat is associated with healthier births and ideal baby weights, especially in the later stages of pregnancy. If there is any concern about this, a specialist should be consulted about nutrition plan options during pregnancy. 

A vegan diet can be potentially harmful, especially for young children, as it may be deficient in protein quality and energy, as well as fatty acids, iron, zinc, vitamin D, iodine, calcium and vitamin B12. {35*}

Some plant-derived proteins contain high amounts of  lectins  . This is   an anti-nutrient that can damage the gastrointestinal tract and interfere with the absorption of nutrients. High amounts of lectins in beans, peanuts/peanut butter and wheat can cause indigestion, bloating and gas problems in many people. The best option for this problem is to limit the consumption of legumes, especially those with high  lectin levels, such as improperly prepared raw grains, dairy products, peanuts/peanut butter, and soybeans. {36*}