5 Benefits of Plant Powered Protein
February is not only the month of Valentine’s Day, but also National Heart Health month and National Pulse Month! All of these special celebrations have something in common and that is that they all are associated with the heart! We show our loved ones how much they mean to us for Valentine’s Day, we recognize the important functions of our heart and the importance of protecting it and this year maybe you learn that consuming more pulses is a great way to support your heart health!
The pulse I am talking about is not the rhythmic motion of blood flow in your arteries and veins, I am referring to the type of legume! Pulses are a type of legume that include beans, lentils and peas. All pulses can be a good source of plant-based protein to substitute for animal products or even to supplement with animal-based proteins. There are a variety of benefits to adding more plants into your diet such as supporting heart health, fueling beneficial gut bacteria, promoting regular bowel movements and even having a positive impact on the environment!
Sources of Plant Powered Proteins
Beans - black, kidney, garbanzo, navy, pinto, great northern,
Lentils
Soybeans
Tofu - silken, soft, firm, extra firm
Tempeh - fermented grains and soy pressed together.
Seitan - protein from wheat, also known as gluten.
Split peas
Nuts - almonds, cashews, pistachios, Brazilian, walnut, hazelnut, pecan,
Seeds - flax, chia, hemp, sesame, pumpkin, sunflower
Whole Grains - farro, bulger, barley, wheat, rye, oats, quinoa, sorghum (not limited to just these few!)
1. They are Heart Healthy
Did you know that heart disease is the leading cause of death in the United States? (Center for Disease Control). Consuming a diet high in plant proteins and lower in animal-based proteins has been shown to have heart protective effects. Diets that are high in animal proteins also tend to be high in saturated fat, fats that are solid at room temperature. Higher intakes of saturated fats are associated with higher risk of heart disease (America Heart Association).
Fiber is also a big topic that is discussed when heart heath is the topic. Consuming adequate amounts of fiber (25-35 grams per day) is beneficial for not only heart health but also stabilizing blood sugar levels as well. When a meal contains protein, carbohydrates and is high in fiber that meal keeps us full longer and allows a steady release of energy into the bloodstream.
2. Provides Fuel for Gut Bacteria
Gut health is becoming a hot topic in the nutrition world and for good reason! There are trillions of bacteria that reside in out digestive tracts and more specifically in our large intestine also known as our colon. The specific bacterial strains that reside in and on you are shaped by many different events and environments throughout your life. Your microbiome began developing in the womb of your mother. The route she birthed you helped shape your biome, as well as how she fed you (breast or formula), where you grew up, the emotions you experience; even your sub conscious emotions, food choices, water intake, medication use, stress, physical activity and even the air you breathe (Meyer, 2018).
The foods you choose to consume help to shape the types of microbes within your gut. Research demonstrates that diversity of bacterial species in the colon is associated with better overall health. Fiber, as discussed in the previous section, is the food source for bacteria. Humans cannot digest fiber and therefore rely on the bacteria inside us to digest it for us and produce metabolites such as short chain fatty acids. According to Hamer, De Preter, Windey and Verbeke (2011) butyrate, one short chain fatty acid produced by bacteria, has anti-inflammatory properties.
3. They Contain Phytonutrients
Phytonutrients or plant nutrients are another amazing benefit of consuming more whole food plant-based proteins. There are more that fruits, vegetables, legumes, nuts and seeds have to offer than fiber, vitamins and minerals. Plant nutrients can have a variety of benefits such as anti-tumor properties, decrease risk of heart disease, decrease inflammation and even neurodegeneration (Theide, S., Zidenberg-Cherr, S., 2016). They are also the chemicals that give plants their vibrant colors!
4. They Help Support Regular Bowel Movements
It is normal for you to poop 1-3x per day; if you are not having a bowel movement at least once a day this can be a cause for concern. Regular bowel movements are important to eliminate waste as well as inform you that intestinal movement patterns are occurring properly. Slow intestinal movement is associated with increased risk of developing diverticulitis (National Institute of Diabetes and Digestive and Kidney Diseases). According to an article from Mayo Clinic, 16% of adults struggle with chronic bouts of constipation and this number is doubled for older adults. Constipation is defined by the National Institute of Health as having no more than 3 bowel movements per week, having hard stools, struggling to pass stool and feeling like you still have to '“go”. Constipation can occur due to many factors such as below optimal water intake, diets that lack fruits and vegetables, opioid use, medications, sedentary lifestyle, long term reliance on laxatives, high levels of stress or anxiety and traveling among many others. Increased intake of plants is associated with an increase intake of fiber which is important for having regular bowel movements.
5. They Use Less Resources to Produce
It is important for me to disclaim that I am by no means an expert on environmental issues.
According to an article published in Water and Resources Industry, agriculture is responsible for 92% of freshwater usage. Animal agriculture in particular is responsible for about 29% of water used in agriculture. Think of all the water that goes into growing the crops the animals eat to mixing the animal feed with and even hydrating that animal. Water usage for animal agriculture can depend on geographical location and feeding style of the animal such as grazing, industrial farming practices or a mix of both. An article published in the journal Ecosystems stated that pork had a water footprint 2 times larger than pulses and 4 times larger than whole grains when compared calorie to calorie.
Are you looking for plant-based meal ideas? Here is a list of ideas to get your started!
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Beattie, M. (2018). Chronic constipation. Oxford Medicine Online. https://doi.org/10.1093/med/9780198759928.003.0043
Centers for Disease Control and Prevention. (n.d.). Mortality in the United States, 2020. Centers for Disease Control and Prevention. Retrieved February 13, 2023, from https://stacks.cdc.gov/view/cdc/112079
Eat smarter. live better. Cronometer. (n.d.). Retrieved February 13, 2023, from https://cronometer.com/
Gerbens-Leenes, P. W., Mekonnen, M. M., & Hoekstra, A. Y. (2013). The water footprint of poultry, pork and beef: A comparative study in different countries and production systems. Water Resources and Industry, 1-2, 25–36. https://doi.org/10.1016/j.wri.2013.03.001
Hamer HM;De Preter V;Windey K;Verbeke K; (n.d.). Functional analysis of colonic bacterial metabolism: Relevant to health? American journal of physiology. Gastrointestinal and liver physiology. Retrieved February 13, 2023, from https://pubmed.ncbi.nlm.nih.gov/22016433/
Mayer, E. A. (2018). The mind-gut connection: How the hidden conversation within our bodies impacts our mood, our choices, and our overall health. Harper Wave, an imprint of HarperCollins Publishers.
Mekonnen, M. M., & Hoekstra, A. Y. (2012). A global assessment of the water footprint of Farm Animal Products. Ecosystems, 15(3), 401–415. https://doi.org/10.1007/s10021-011-9517-8
Nutrition and health info sheet: Phytochemicals. (n.d.). Retrieved February 13, 2023, from https://nutrition.ucdavis.edu/sites/g/files/dgvnsk426/files/content/infosheets/factsheets/fact-pro-phytochemical.pdf
Saturated fat. www.heart.org. (2023, January 24). Retrieved February 13, 2023, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
U.S. Department of Health and Human Services. (n.d.). Digestive diseases research core centers. National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved February 13, 2023, from https://www.niddk.nih.gov/research-funding/research-programs/digestive-disease-centers
WebMD. (n.d.). What are phytonutrients? types and food sources. WebMD. Retrieved February 13, 2023, from https://www.webmd.com/diet/guide/phytonutrients-faq
Wells JM;Brummer RJ;Derrien M;MacDonald TT;Troost F;Cani PD;Theodorou V;Dekker J;Méheust A;de Vos WM;Mercenier A;Nauta A;Garcia-Rodenas CL; (n.d.). Homeostasis of the gut barrier and potential biomarkers. American journal of physiology. Gastrointestinal and liver physiology. Retrieved February 13, 2023, from https://pubmed.ncbi.nlm.nih.gov/27908847/
