I just can’t rave enough about plant-based proteins—they come with amazing health perks and have something that animal protein doesn’t have: fiber. In fact, a 3⁄4 cup serving of legumes has about 10 grams of fiber—that’s nearly 30% of your daily fiber goal! Plus, there are so many plant-based protein options, including beans, legumes, quinoa, peas, tofu, and more. You can even get plant based protein powder to incorporate however you see fit. It’s easy to incorporate them into your meals whether you need an entire meal, or quick pick-me-up such as a plant-based protein shake.
Eating plant-based proteins may lower your risk for cancer.
Dozens of studies link plant-based proteins with lower cancer risk. Here are a few:
Plant proteins may assist with weight loss
Plant proteins may keep you full and more satisfied than meat. That means you may eat less at the next meal! In fact, a study published in Food and Nutrition Research found participants felt the most satisfied and full after eating plant-based food as part of their meal vs. participants who ate animal protein meals—regardless of whether the plant-based meals were high or low in protein content.
Plant proteins boost gut health
Your gut microbiome is primarily fed with prebiotic fibers only found in plants. So, if you’re not eating prebiotics, you’re starving your gut microbiome. But feeding your microbiome is more than just eating vegetables, fruits and other prebiotic rich food—you have to eat specific plant-based proteins. That’s because key prebiotic fibers are uniquely found in certain plant-based protein sources, such as legumes or quinoa.
Plant proteins may help reduce inflammation
Plant-based proteins contain many anti-inflammatory compounds that aren’t in animal protein sources. Numerous studies support this—one analysis of 2,000 people in the Framingham Heart Study found swapping animal protein with 10 grams of plant protein per day was associated with a beneficial decrease in inflammation.
Unfortunately, eating beans and legumes can cause people to pass extra wind. But there are ways to help alleviate that problem:
It’s not a must – simply adding plant-based proteins and other high prebiotic foods to your rotation is a great start and will yield positive health benefits.
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