Protein is an essential component of a balanced diet, but many individuals are discovering that a hearty steak isn’t the only source of this critical nutrient. People are increasingly opting for plant-based proteins. Dr. Andrea Glenn, a nutrition expert at New York University, highlights how simple it is to obtain protein from plants growing in fields, as opposed to the animals grazing on them. “All plants contain protein,” she states.
The role of protein in our diets is crucial as it is a macronutrient necessary for several bodily functions. It aids in building muscle and bones, forming cartilage, and maintaining healthy skin and blood. Additionally, proteins provide calories for energy and are used to make hormones, vitamins, and enzymes that bolster the immune system. “It’s essential for life, really,” Glenn emphasizes.
The recommended protein intake for adults is 0.8 grams per kilogram of body weight, translating to about 0.36 grams per pound. For instance, an individual weighing 150 pounds would need approximately 54 grams of protein daily. Children and women who are pregnant or breastfeeding require slightly more to support growth and development. As people age, maintaining sufficient protein intake is key to preventing the loss of lean muscle mass. Nonetheless, many older adults fall short, with 50% of women and 30% of men over 71 not meeting protein recommendations.
In general, men in the U.S. tend to consume adequate amounts of protein, while women often do not meet these daily requirements. This discrepancy is largely due to the types of proteins chosen and their preparation. Often, proteins are consumed within mixed dishes like casseroles or sandwiches, which might also contain higher levels of saturated fats and sodium.
While most people meet or exceed their protein needs through meats, poultry, and eggs, a significant number do not consume enough seafood, nuts, seeds, and soy products. National dietary guidelines encourage obtaining protein primarily from plant sources like legumes and nuts, supplemented by seafood and low-fat dairy. When opting for animal proteins, lean meats and skinless poultry are preferable, avoiding processed meats.
Dietary guidelines suggest consuming 5 to 7 ounces of protein daily, based on age, sex, and calorie intake. The USDA’s MyPlate resource provides guidance on translating these grams into ounces. For example, one egg, a tablespoon of almond or peanut butter, and a quarter cup of tofu or cooked beans equate to a one-ounce serving of lean meats.
To reduce saturated fats and sodium, replace processed meats with beans, peas, lentils, or seafood. The American Heart Association advises adults to eat 6 to 8 ounces of seafood weekly, especially oily fish like salmon or mackerel, known for benefiting heart health. Glenn recommends diversifying protein sources throughout the day.
For individuals choosing not to consume meat or fish, an array of plants can provide adequate protein. Glenn notes that “we don’t typically see vegans or vegetarians being protein deficient.” Some plants, notably soybeans, contain substantial and high-quality protein, rivaling even animal sources. Soy foods like tempeh and tofu are excellent options, with significant protein content.
To maximize benefits from plant proteins, Glenn advises consuming whole, unprocessed foods. Examples include beans, lentils, chickpeas, broccoli, oats, nut butters, and quinoa. Additionally, plant-based diets are fiber-rich and have heart health advantages. Recent studies have shown that nutritious plant-based diets can significantly reduce the risk of heart-related illnesses.
However, not all plant-based products are created equal. While meatless burgers mimic the protein content of real beef, they may still contain unhealthy amounts of sodium and fats. Glenn suggests choosing options low in these while continuing to consume whole plant foods alongside meat substitutes.
For those considering reducing meat intake, Glenn advises a simple approach: just modify existing meals by replacing meat with plant alternatives. She encourages experimenting with new foods, which might pleasantly surprise your palate.
