Plant Based Protein

Plant Based Protein

What is protein? Here's what you need to know

What is Protein?

Protein is one of the three macro nutrients that is essential for us. Specifically, protein is necessary for building muscle mass. It is a naturally occurring complex substance made up of Amino acid residue joined by peptide bonds.

Proteins are present in all living beings but is manufactured only by plants. You must have learnt in school that proteins make up the building blocks of your body. This is true.

Protein acts as the building blocks of organs, muscle, skin, and hormones. Protein is also necessary to maintain and repair tissues. All enzymes that you have in your body are proteins. They catalyse metabolic reactions and enable you to build a chemical substances necessary for life.

Some examples of protein and their functions in your body:

  1. The respiratory protein hemoglobin carries oxygen in the blood transporting it from the lungs to all other parts of the body including our organs and tissues.
  2. Insulin is an essential peptide hormone that helps regulate blood glucose levels.
  3. Digestive enzymes like amylase, lipase, and pepsin break down nutrients in the food you eat into to smaller pieces that are suitable for absorption.
  4. Antibodies are the defense system of our bodies as they protect us from harmful pathogens.
  5. Proteins like actin, tubulin and keratin build different structures in the body.

As you can see proteins are not just essential but crucial for our existence. Human beings like other animals cannot synthesise protein; you have to get it from the food we eat.

Amino Acids

Amino acids are the building blocks of proteins. The protein molecule is comprised of different combinations of smaller and simpler compounds called amino acids. These amino acids play several critical roles in your body.

Amino acids are the monomers that make up protein. One or more chains of amino acids, each of which is called a polypeptide makes up a protein. Your body needs 20 different amino acids to function properly out of which 9 amino acids are essential.

These amino acids are categorised as

  1. Essential
  2. Conditionally essential
  3. Nonessential

depending on various factors. This article will explain each of these categories and what essential, conditionally essential, and nonessential mean.

Essential Amino Acids:
Some amino acids cannot be made by your body. However they are essential for your existence.

This category of amino acids needs to be obtained regularly from your daily protein intake. Your dietary protein source will typically ensure that these needs are met.

As the name suggests, essential amino acids are essential for your existence.

There are 9 amino acids categorised as essential. You need to get them from your diet regularly.

They are:

  1. Phenylalanine
  2. Valine
  3. Threonine
  4. Tryptophan
  5. Methionine
  6. Leucine
  7. Isoleucine
  8. Lysine
  9. Histidine

Although you will see that animal products and sources of protein are often cited as the best way to get essential amino acids, they have been associated with several chronic lifestyle diseases.

Moreover the myth that you cannot get essential amino acids from plants is just that - a myth.

Vegan diets are often not low in protein especially when planned well.

Remember all protein is originally made (synthesised) by plants. You just need to eat a variety of whole plant foods to meet all your protein requirements and to ensure that enough of all essential amino acids are being consumed.

There are several plant-based sources of protein. All plant proteins have all 9 essential amino acids. A combination of lentils and unpolished rice (rice protein is not high in polished/white-rice) or millets also contain enough of all essential amino acids. This means they have the complete amino-acid profile of essential amino acids in quantities that are required for your body. These are an excellent source of protein and are high fiber and healthy meat alternatives.

The key is to have a variety of whole plant foods regularly. Plant alternatives include pulses, lentils and legumes, seeds like hemp seeds, flax seeds, sunflower seeds, and pumpkin seeds. These plant foods in addition to having enough and good quality of protein also come with the host of vitamins, minerals, micronutrients, and fibre.

There are a wide range of plant based proteins which are also healing foods found to protect us from chronic Lifestyle diseases.

Conditionally Essential Amino Acids:

Conditionally essential amino acids as the name suggests are amino acids that the body is unable to make owing to specific circumstances.

These are otherwise non essential amino acids that are classified as conditionally essential when your body can't meet demands because of illnesses.

One example is arginine. Under normal circumstances arginine is considered non essential because your body can make enough of it however when fighting diseases like cancer arginine must be supplemented through diet in order to meet your body's needs for that period of time.

Again, you can not only meet your needs for these non essential amino acids easily from a well balanced whole food plant based diet. It is in fact healthier.

Some cancers that have their origins in your lifestyle such as breast cancer and prostate cancer have strongly been linked to consuming animal-based foods and animal protein. So especially during these kind of illnesses it is better to avoid animal products completely.

Please consult a Lifestyle physician for individual medical advice especially when you are suffering from an illness.

Non Essential Amino Acids:

As the name suggests these amino acids are non essential from dietary sources because your body can make them.

However, there is no harm if these amino acids are consumed as a part of your diet either.

In essence you don't need to consume food with the complete amino acid profile as your body can make some of them.

How many grams of protein you need a day?

Adults require no more than point 0.8 grams of protein per healthy kg of body weight a day.

So someone whose ideal weight is 45 kgs may require up to 40 grams of protein a day. Someone whose ideal weight is 70 kgs may require up to 63 grams of protein a day.

It is estimated that the average requirement of protein per person is just 42 grams a day depending on body weight and other factors.

Most people are currently consuming more grams of protein than you actually need, even if you are consuming vegan proteins. As long as you're eating enough calories you are probably also eating enough protein.

This is after taking into consideration physical activity.

Why protein is important?

 

Protein is one of the three essential macronutrients. Carbohydrates and fats are the other two. These three macronutrients are not just important but necessary for survival.

Protein acts as the building blocks of organs muscle, skin, and hormones.

Every cell in the human body contains protein. You need protein to help your body repair cells and make new ones.

They are also important for growth and development in children, teenagers, and pregnant women.

  1. Your body needs proteins to grow and to maintain tissues. Apart from everyday activities proteins also play a crucial role during:
    1. Recovery
    2. Illness
    3. Pregnancy
  2. All enzymes in your body are proteins and they play an important role in in all the various biochemical reactions that take place in your cells to keep you healthy and prevent diseases, like:
    1. Digestion
    2. Muscle contraction
    3. Blood clotting
    4. Energy production
  3. Some proteins are are hormones which act as chemical messengers.
    1. They interact between your cells, tissues, and organs.
    2. They bind protein receptors on the surface of cells.
    3. Of all the types of hormones in your body, proteins and polypeptides make up a majority of them.
    4. The most well known example would be insulin.
  4. Some proteins like the popular keratin builds different structures in the body.
    1. Keratin is the protein found in your skin, hair, and nails.
    2. Collagen another popular protein is the most abundant one in your body and give structure to your bones, tendons, ligaments, and skin.
    3. Elastin may not be something you are familiar with but it's high flexibility allows tissues in your body to return to their original shape after stretching for contracting.
  5. Protein also plays an important role in maintaining proper PH values in your body.
    1. Your blood and other bodily fluids need to have the pH regulated and this is done by protein.
    2. Hemoglobin is a popular example of a protein that helps maintain normal pH value of your blood.
  6. Did you know that proteins are are what keep the fluid balance in your body ideal.
    1. Two proteins namely albumin and globulin are responsible for maintaining your body's fluid balance by attracting and retaining water.
    2. In the absence of these proteins, you are prone to to diseases that cause swelling or edema due to fluid accumulation between your cells.
  7. Proteins are also essential for keeping your immunity up.
    1. You may be familiar with antibodies.
    2. Antibodies are proteins that are present in your blood that protect your body from bacteria and viruses.
  8. Through hemoglobin, a protein, oxygen is carried from your lungs to all other organs and tissues.
    1. Similarly, other substances such as vitamins minerals, blood sugar, cholesterol, and oxygen are also transported throughout your body by the help of proteins.
    2. Proteins also help store minerals like iron.

What proteins do to your body?

 

Protein is one of the three macronutrients that you need to stay healthy. It performs many essential tasks in your body. It is of the many key nutrients we need to survive.

  1. Protein helps the body grow and maintain tissues.
  2. Many biochemical reactions in your cell takes place because of proteins.
  3. Some proteins are hormones that act as chemical messengers in the body communicating between cells, tissues, and organs.
  4. Some proteins are also responsible for building structures in your body such as your skin, hair, nails, bones, tendons, ligaments, etc.
  5. Protein also plays an important role in maintaining proper pH values and keeping the fluid balance in your body at the proper levels.
  6. Protein also transports various substances throughout your body that are necessary for survival.

Why protein is called bodybuilding food?

Protein is the raw material that acts as the building block of your body. Everything from your organs, muscle, skin, and hormones are built with protein.

Protein also maintains and repairs tissue in your body.

Specifically because protein is crucial in building muscle and maintaining and repairing tissues in your body, it is an important food for bodybuilding.

The three amino acids that are involved in muscle building primarily are Valine, Leucine, and Isoleucine. These are called branched-chain amino acids (BCAA).

  1. Valine helps stimulate muscle growth and regeneration among other functions
  2. Leucine plays a critical role in in protein synthesis and muscle repair among other functions.
  3. Isoleucine is predominantly concentrated in muscle tissue and helps with muscle metabolism among other functions.

There are several protein supplements that combine these three amino acids, and believe that it accelerates muscle growth and aids in bodybuilding.

However, there is no need to do this.

In fact, it has been found that with the reduction of BCAA, metabolic health improves so does blood sugar control at the same time decreasing BMI and body fat.

The optimal way of consuming protein, even from the point of view of building muscle, is through whole plant foods, as against protein isolates.

A balanced approach to consuming quality protein with essential amino acids is recommended by medical professionals across the world.

How protein helps in muscle building?

 

Protein is crucial in muscle building. This is because it is protein that is responsible for:

  1. Stimulating muscle growth and regeneration
  2. Protein synthesis
  3. Muscle repair
  4. Muscle metabolism

The amino acids in protein are responsible for building and maintaining muscles and tissues in your body among other vital functions.

In your everyday life, your body undergoes constant wear and tear.

This is higher if you are an athlete.

Protein is responsible for repairing these tissue and helps build them stronger. This is how you get stronger.

Apart from this, protein also helps carry vital nutrients to all parts of the body, helps builds your skeletal structure, and plays a vital role in keeping several other factors in check.

All of this is crucial for strength and muscle building

How protein works in the body?

Protein is a complex group of molecules that is responsible for a wide variety of important functions in your body.

  1. Protein is responsible for building your hair, nails, bones and muscles. They give tissues and organs their shape and helps them function correctly.
  2. When you are running low on calories, protein acts as the emergency source of energy for the body and keeps you going beyond your normal energy stores.
  3. Protein is crucial to help you build your muscle and keep the size and shape of your muscles
  4. Eating enough protein has been shown to lower your chances of osteoporosis and reduces chances of your bones breaking as you age
  5. The amino acids in your protein are essential in boosting your immune system. Antibodies in your blood are proteins that protect you from viruses and bacteria.
  6. Eating enough protein boosts your metabolism
  7. Studies have shown that protein from plant sources help lower blood pressure, decrease your LDL cholesterol and therefore helps lower your risk of coronary heart disease.
  8. Protein is crucial in healing injuries as one of its functions is repair and building of new tissue.
  9. The protein in your body is responsible for moving nutrients like vitamins, minerals, sugar, cholesterol, and oxygen to the rest of your body.
  10. Some proteins even help you store nutrients like iron.

It is important to to pay attention to the source of protein for maximum health benefits and minimum risk of chronic lifestyle disease. This is where protein from whole plant sources come out on top. When you eat these foods for protein, you also get vitamins, minerals, antioxidants and fibre in addition. They are healing foods that have been associated with lower risk of chronic lifestyle diseases.

What protein contains?

Amino acids are the building blocks of protein. Chemically speaking protein has amino acids which are organic compounds made of carbon, hydrogen, nitrogen, oxygen, or Sulphur.

There are 20 amino acids out of which 9 are categorised as essential amino acids.

What this means is that 9 specific amino acids cannot be made by the human body and need to be a part of a regular diet. The remaining amino acids can be made by you and you don't have to depend on diet to get them.

Each amino acid plays a specific role in keeping your body functioning. They are necessary not only for health but also for survival.

Although you will see that animal-based foods and protein sources are thought to be a complete source and superior, they are not healthy for us. Animal-Based proteins have been linked to several chronic lifestyle diseases. They also do not have several other benefits that plant sources of protein do.

You can not only get enough protein from plant-based foods, but actually get all the essential amino acids on a well-planned and balanced whole food plant based diet rich in variety

  1. Plant protein has been associated with several benefits and has been found to be protective against heart disease and overall improvement in human health
  2. It also helps lower blood pressure and LDL cholesterol protecting heart health
  3. Plant sources of protein also have other nutrients like vitamins, minerals, micronutrients and fibre.

Remember only plants can synthesise protein. So plants are the primary sources of protein and animal-derived protein sources are all secondary sources of protein

Where protein synthesis takes place?

Protein synthesis means creation of proteins. This process takes place inside the cell. Ribosomes are the sites in a cell where protein synthesis takes place.

The detailed process of protein synthesis is a complex one. Ribosomes link amino acids together in a specific order which is given by the codons of messengers RNA (mRNA) molecules to form polypeptide chains.

The ribosome is a complex cellular machine made up largely of specialised RNA known as ribosomal RNA (rRNA) and dozens of distinct proteins.

When protein molecules are used as fuel?

The role of protein in your body is a complex one spanning several different functions that are crucial for survival.

  1. Protein is not the body's preferred choice of energy.
  2. In fact it's the body's emergency source of energy when you are running low on calories and need energy to keep going.
  3. Protein being used for energy is not an ideal case scenario as protein has several other more important functions in the body.
  4. When you go into starvation the body burns protein.

It is a good idea to provide the body with carbohydrates which is the body's preferred source of energy instead of starving and running low on calories and forcing the body to use its protein reserves.

Low-carbohydrate diets are to be avoided as they have found to be unhealthy and counter productive. Instead of a low carb diet, focus on an overall healthy diet and lifestyle.

Which protein is best?

 

Protein from whole plant sources is the best both in terms of meeting your protein requirements and long-term health.

Some examples of these are:

  1. Soyabeans and Soy Products are some of the richest sources of protein
  2. Tofu, Edamame, Tempeh
  3. Lentils or Dals
  4. Chickpeas or Chana
  5. Peanuts
  6. Almonds

These sources of protein meet your amino acid requirements and are healthy protein foods with the right concentration of protein.Additionally:

  1. Animal-based foods come with an added risk of of disease such as coronary artery disease, diabetes mellitus, hypertension, obesity and others.
  2. Processed protein isolates from animal-based protein sources have also found to be unhealthy for us. Many of these protein isolates have a higher concentration of protein which is unnecessary and exceeds the required daily serving of protein that we need.
  3. Healthy protein foods from whole plant foods have been found to reduce the risk of coronary artery disease by lowering blood pressure and LDL cholesterol.
  4. These healthy protein foods are nutritional powerhouses that come with the range of vitamins, minerals, micronutrients, and fibre as well.

Which protein is best for muscle gain?

Not all food sources are created equal when it comes to protein.

It's not just about which food is highest in protein, but which food gives you enough protein for your needs and protect you against lifestyle diseases.

After all, you want to preserve your long-term health while also gaining muscle.

Here are the top five best protein sources for muscle gain:

  1. Tempeh
  2. Tofu
  3. Soya Milk
  4. Chickpea
  5. Lentils

Did you know?

  1. Plants not only have enough protein but are often healthy protein foods. They are the primary sources of protein.
  2. The micro nutrients present in whole plants foods aid recovery from your workout, making it better for muscle building.
  3. Plant based protein is the best way to gain muscle while also getting healthier.
  4. You can meet your amino acid requirements on a well balanced whole food plant based diet and this aids muscle building.

Additionally:

  1. The plant based protein market is growing by leaps and bounds because of consumer preferences for a cleaner source of protein.
  2. The growth of the plant based protein market has also given you more options off easily available plant based protein rich foods.
  3. Moving from animal-derived protein sources is better for your health and the planet.

Finally, low stress, better sleep, a well-planned strength training routine are all crucial for muscle gain.

Which protein is best for weight gain?

When it comes to weight gain we recommend that you look at your overall diet and improve it to a healthy diet that aids weight gain.

Instead of loading up on protein powders and other supplements, understand the root cause of why you are underweight and upgrade to a healthy whole food plant based diet to move closer to your ideal weight.

Even if you are looking at building muscle, following this approach will not only ensure that you meet your short term goal but also enhance your long-term health.

Research has found that eating a well-balanced 100% whole food plant based diet in itself helps you move towards your ideal weight.

If you are underweight to begin with, adopting a healthy diet will help you put on weight.

Maintaining a balance of carbohydrates protein and fat to their recommended volumes as against excessive consumption or unnecessary elimination of any macronutrient is the best way forward. Low carb diet is not recommended.

Some good sources of plant based protein that will help you in this process are:

  1. Tempeh
  2. Tofu
  3. Soya Milk
  4. Chickpea
  5. Lentils

How protein helps in weight loss?

If you are overweight to begin with and are looking to lose weight in the healthiest way possible, we recommend that you look at your overall diet and not just a single component.

When it comes to weight loss research has found that eating calorie dilute nutrient packed whole plant foods are superior.

Whole food plant based diet with a balanced proportion of macronutrients - carbohydrate, protein, and fat is a great way to move towards your ideal weight in the healthier way.

This way you are not just going on a diet but actually adopting a healthy lifestyle that you can sustain for the rest of your life.
A well balanced whole food plant based diet ensures that you are eating enough food and also a wide variety of food making the process of getting healthy and thereby losing weight an enjoyable one. Low-carbohydrate diets are not recommended.

Some good sources of plant based protein that will help you in this process are:

  1. Tempeh
  2. Tofu
  3. Soya Milk
  4. Chickpea
  5. Lentils

Which protein is best for weight loss?

When it comes to weight loss we recommend that you look at your overall diet and improve it to a healthy diet that aids weight loss.

Instead of crash diets and cutting out much necessary carbohydrates from your diet, or loading up on supplements, understand the root cause of why you are overweight and upgrade to a healthy whole food plant based diet to move closer to your ideal weight.

Following this approach will not only ensure that you meet your short-term goal but also enhance your long-term health.

Research has found that eating a well-balanced 100% whole food plant based diet in itself helps you move towards your ideal weight.

This is because whole food plant are calorie dilute. You can easily eat more & weigh less!

if you are overweight to begin with, adopting a whole food plant based diet which is naturally calorie dilute will help you lose the weight that you need to.

Maintain a balance of carbohydrates, protein, and fat to get recommended volumes as against excessive consumption or unnecessary elimination of any macronutrient. This is the best way forward. Low-carbohydrate diets are not recommended.

Some good sources of plant based protein that will help you in this process are:

  1. Tempeh
  2. Tofu
  3. Soya Milk
  4. Chickpea
  5. Lentils

Protein-Rich Foods

 

What foods are protein rich?

Almost every food on the planet has protein. When it comes to protein rich foods that are good for your health, you look at whole food plant based protein sources. These include:

  1. Tempeh
  2. Tofu
  3. Soya Milk
  4. Chickpea
  5. Lentils
  6. Pearl Millet
  7. Finger Millet
  8. Proso Millet
  9. Unpolished Rice
  10. Peanut

Are protein rich foods good?

Protein rich foods are good for you if they come from the right source. Research has found that plant based protein sources are much healthier as compared to animal based protein sources.

  1. Plant protein from sources such as soyabean have actually found to be protective against breast cancer as against dairy and meat which have been shown to accelerate cancer progression.
  2. Plant protein intake has been found to be protective against heart disease. However,animal protein such as meat and dairy have been linked to causing cardiovascular disease.
  3. Plant based protein come with a variety of other nutrients like vitamins, minerals and fibre.

What are protein rich foods in India?

 

There are several plant based protein rich foods that are easily available in India. They are:

  1. Soyabeans
  2. Tofu
  3. Soya Milk
  4. Chickpea
  5. Lentils (Dals)
  6. Peas
  7. Pearl Millet
  8. Finger Millet
  9. Proso Millet
  10. Unpolished Rice

What are protein rich foods for vegetarians?

There are several plant based protein rich foods for vegetarians. They are:

  1. Soyabeans
  2. Tempeh
  3. Tofu
  4. Soya Milk
  5. Chickpea
  6. Lentils (Dals)
  7. Peas
  8. Pearl Millet
  9. Finger Millet
  10. Proso Millet

What are protein rich foods during pregnancy?

There are several plant based protein rich foods that are good to have during pregenacy. They are:

  1. Soyabeans
  2. Tempeh
  3. Tofu
  4. Soya Milk
  5. Chickpea
  6. Lentils (Dals)
  7. Peas
  8. Pearl Millet
  9. Finger Millet
  10. Proso Millet

Healthy Protein Sources are Plant-based.

Health Benefits of Plant-Based Diet

 

A plant based diet comprised of whole foods has various health benefits

  1. Plant-Based eating comprised of whole foods protects you from chronic lifestyle diseases including hypertension, heart disease, obesity, asthma, PCOS, and even some types of cancers. It also helps you reduce diabetes risk.
  2. Eating a diet rich in whole plant foods have been shown to be protective against strokes.
  3. Whole plant foods are calorie dilute and nutrient rich, this helps you to maintain your ideal weight without having to go on a diet and without having to give up on a variety of nutritious foods.
  4. Plant-based diets are high in antioxidants. This helps in everything from organ health to better skin and hair.
  5. Plant-based diets are anti inflammatory and help strengthen your immune system.
  6. Eating a diet rich in whole plant foods increases the variety of food that you are consuming.
  7. Plant-based diets are rich in vitamins, minerals and fibre.
  8. Plant based diets are not only rich in macronutrients but also extremely important micronutrients.
  9. Eating a diet comprised primarily of whole plant foods keeps your cholesterol low and energy high.
  10. Whole food plant based diet helps in maintaining good gut health.

Nutrition Benefits from Plant-Based Proteins

Plant protein has been shown to have significant advantages over their animal based counterparts. These include:

  1. Plant sources of protein have been found to protect you against chronic lifestyle diseases.
  2. Plant sources of protein come with a variety of other nutrients like vitamins, minerals, and most importantly, fibre.
  3. Plant based protein does not overload your kidneys like animal protein does.
  4. Plant protein from sources like soyabeans have been found to protect you against cancer risk. Animal protein has been found to play a role in increasing your cancer risk.
  5. Plant protein sources have been shown to to keep your body weight low, and lower cholesterol and blood pressure levels.
  6. Eating plant based protein have also been associated with the lower risk of stroke cancer and death from heart disease.
  7. Plants proteins have also been shown to reduce risk of type 2 diabetes and protect you against obesity.
  8. All plant proteins are complete proteins. They all have the essential amino acids. Some sources of plant based protein have enough of all the essential amino acids to meet your needs.
  9. Eating a varied plant based diet ensures that you get not only all the necessary amino acids but also enough of it to meet your needs.
  10. Studies have found that most of us, even those on a plant based diet, get more protein on average than what we need!

Protein in Banana

100 gms of banana has around 1.1 gms of protein. Bananas are high in potassium, fibre, and convenient to eat while also being widely available. Generally one medium size banana has about 1.3 grams of protein and studies have shown that during a workout it can fuel your body easily. It a sports drink without the negative effects of a sports drink.

Soybean Protein

Soybean is a great source of protein that also comes with various other benefits. Dry soybean contains 36% protein, 19% oil, 35% carbohydrate (17% of which is dietary fibre), 5% minerals and several other components including vitamins and minerals.

High Protein Vegan Foods

There are several Vegan proteins that are also healthy for you. They are:

  1. Soyabeans
  2. Tempeh
  3. Tofu
  4. Soya Milk
  5. Chickpea
  6. Lentils (Dals)
  7. Peas
  8. Pearl Millet
  9. Finger Millet
  10. Proso Millet

Peanuts Protein

100gms of peanuts has about 26 gms of protein. Peanuts are not only rich in protein but also in fat and fibre.

They are naturally a great source of good fats that actually help lower your cholesterol levels.

Protein Almonds

10 almonds has approximately 6 grams of protein. Almonds are, again, a great source of healthy fat and provide you with a range of essential nutrients. They are also versatile and you can incorporate them in your diet in many ways.

Nutritional Yeast

1 tablespoon of nutritional yeast contains 2 grams of protein. Nutritional yeast is a great way of adding high quality protein to your meals while also making your dish delicious and cheesy in taste.

Unhealthy Source of Protein

Animal-Based Proteins

Animal based protein sources include meat, fish, eggs and dairy products.

  1. Animal based proteins have been associated with the increased risk of a range of chronic lifestyle diseases:
  2. Animal based protein has been associated with of type 2 diabetes, heart disease stroke, and some types of cancers.
  3. Animal based protein rich foods have no fibre and have been shown to deplete gut health.
  4. Animal based proteins have been found to increase kidney load.
  5. Animal based protein has been associated with obesity.
  6. Animal foods have also been associated with increased inflammation in the body.
  7. Animal based are low in antioxidants and are not as rich in vitamins and minerals as plant foods are.
  8. Processed meats have been classified as Group 1 carcinogens
  9. Studies have shown that red meat consumption leads to an increased risk of early death.
  10. Animal proteins contain saturated fat and higher levels of cholesterol.

List of Animal Sources of Protein

Animal sources of protein include:

  1. Meat
  2. Fish
  3. Eggs
  4. Dairy Products
  5. Extracted Protein Powders from these sources

FAQ on Plant Based Protein

 

What plant has the highest protein?

Soybeans and soy products have the highest protein when it comes to plant foods.

  • Tofu contains about 10 g of protein per ½ cup
  • Edamame beans contain 8.5 g of protein per ½ cup
  • Tempeh contains about 15 g of protein per ½ cup
  • Following this come lentils and chickpeas with about 8gms of protein per 1/2 cup.

What are five sources of plant-based protein?

Top sources of plant-based protein are:

  1. Soyabeans and Soy Products - Tofu, Edamame, Tempeh
  2. Lentils
  3. Chickpeas
  4. Peanuts
  5. Almonds

Is plant-based protein good?

Plant based protein is not only good but also the healthiest way of meeting your protein requirements.

A well balanced whole food plant based diet can not only give you enough protein, but also ensure that you get all the necessary Amino acids.

Along with this, plant based protein sources also come packed with fiber, vitamins and minerals. This makes them antioxidant-rich too!

Does protein cause gas?

Excessive protein consumption or a sedentary lifestyle with optimal protein consumption may cause gas.

This can be avoided by eating sufficient protein and exercising on a daily basis.

A high protein diet is not recommended even if you are training to build muscle.

Instead eating sufficient protein along with the balanced diet of other macro and micronutrients is the best for overall health both in the short as well as long term.

What plant-based proteins are complete proteins?

All plant proteins are complete protein. Plant products such as soya beans, quinoa and some types of millets are high protein foods.

This means that they contain high quantities of protein and all 9 essential amino acids that we need.

Dietary protein sources from plants are not only complete protein but also rich in other nutrients including micronutrients and fiber.

They have been found to be protective against chronic lifestyle diseases and are beneficial to both short and long-term health.

What is the healthiest source of protein?

The healthiest source of protein is protein from whole plant foods.

Soy beans and products, lentils, chickpeas, peanuts, almonds, millets, etc.

Not only can you get enough good quality protein, but also, along with it, a wide variety of vitamins & minerals.

Whole plant sources of protein are also fibre-rich and packed with antioxidants.

They also have fewer calories and are free from saturated fats.

What are the 3 top sources of protein?

Three top sources of protein that are also the healthiest for you are:

  1. Soya products like tofu and tempeh
  2. Lentils, legumes and pulses
  3. Whole grains like brown rice and millets

Dietary protein sources from whole plant foods protect us from chronic lifestyle diseases, unlike animal sources, which have been linked with chronic lifestyle diseases

What are 5 vegetarian food sources high in protein?

Five vegetarian food sources that are high in protein include

  1. Soyabeans and Soy Products - Tofu, Edamame, Tempeh
  2. Lentils
  3. Chickpeas
  4. Peanuts
  5. Almonds

What vegetables have more protein than meat?

Vegetables are essential for overall health as they are packed with a variety of vitamins and minerals. They antioxidant rich and high in fibre.

While vegetables are not high in protein, they are necessary for a healthy life.

However, there are several high-quality plant based sources of protein that have better health benefits than meat.

Five vegetarian food sources that are high in protein include

  1. Soyabeans and Soy Products - Tofu, Edamame, Tempeh
  2. Lentils
  3. Chickpeas
  4. Peanuts
  5. Almonds

What is the highest quality protein?

Protein quality does not matter.

You don't need to look for protein sources that have all the amino acids at the same time. There is no benefit to this.

Your body can make and store some amino acids.

These are called non-essential amino acids.

What this means is that you don't need to get these amino acids from a dietary source.

You only need the ensure that you get sufficient protein with the essential amino acids.

These essential amino acids, are found in a variety of whole plant foods.

Plant based sources of protein have been found to be better for your health as compared to protein from animal sources.

Can plant protein make you gain weight?

When it comes to weight gain, instead of looking at individual macronutrients, it is useful to look at your diet as a whole.

If you are underweight to begin with, a whole food plant based diet with sufficient protein will help you move up towards your ideal weight.

When you consume sufficient quantity of plant protein from whole food plant based sources, you can improve your overall health.

Plant based protein from whole plant sources by themselves do not cause weight gain.

Can you build muscle with plant-based protein?

Yes you can build muscle with plant based protein.

Remember that building muscle is an outcome of a well-planned strength training routine alongside a well-planned diet with sufficient protein.

Protein from plant sources is not only sufficient for muscle building but also superior for overall short and long-term health.

You have to ensure that you are eating wide variety of whole plant foods that are rich in protein including pulses, legumes and lentils.

Why is animal protein bad for you?

Animal protein is bad for you because it is associated with chronic lifestyle diseases like heart disease, hypertension, diabetes risk, obesity and even some types of cancers.

Several studies have shown that red meat consumption increases risk of coronary heart disease, stroke, and early death. Studies have also shown that eating process red meat increases the risk of death from heart disease.

Animal protein does not come with fiber and important micro nutrients that plant protein does.

Does plant protein have all essential amino acids?

Yes plant based protein has all the essential amino acids that your body needs.

Some millets and lentils individually have sufficient quantity of all essential amino acids but this is not necessary for meeting your protein requirements for optimal health.

Eating a variety of plant foods ensures that you get all essential amino acids.

Pulses, lentils, legumes, millets, peanuts, almond, etc., are all good sources of protein as well as vitamins, minerals, and fibre.

Which plant protein contains all essential amino acids? What plants have all 9 essential amino acids?

All plant proteins have all essential amino acids. There are some varieties of the following lentils, whole grains and millets that are high in protein.

A combination of these lentils and millets in your daily diet can give you enough and more protein to help you meet your amino acid requirements and help with muscle building.

  1. Soya beans
  2. Black Beans
  3. Pigeon Peas
  4. Chickpeas
  5. Pearl Millet
  6. Finger Millet
  7. Proso Millet
  8. Unpolished Rice

How do vegans get essential amino acids?

Vegans get enough essential amino acids from eating a variety of high protein plant foods. These include a variety of legumes and pulses, lentils, millets, unpolished grains, and nuts.

Here are some high protein whole plant foods:

  1. Soyabeans and Soy Products - Tofu, Edamame, Tempeh
  2. Lentils
  3. Chickpeas
  4. Pearl Millet
  5. Finger Millet
  6. Proso Millet
  7. Unpolished Rice
  8. Peanuts
  9. Almonds

What is the healthiest animal protein?

Animal proteins as a whole have been found to be unhealthy for you, the most unhealthy being processed meats and red meat which have been associated with an increased risk of ischemic heart disease stroke and early death.

Even other types of meat such as meat from poultry, fish, eggs, and dairy products have been associated with chronic diseases like diabetes, hypertension, heart disease, and some types of cancers.

What is the best plant-based protein?

Ideally, it is recommended that you eat a variety of all plant foods to ensure that you meet your protein requirements and get enough of all the necessary amino acids.

The best plant based alternatives of protein are soya products including

  • Soya Beans
  • Soya Milk
  • Tofu
  • Tempeh

Other lentils, legumes and pulses are also extremely healthy plant based protein sources

  • Pigeon pea
  • Chickpea
  • Dals

Millets are also good plant based protein sources especially when combined with lentils.

Which foods have all 9 essential amino acids?

All plant proteins have all essential amino acids. There are some varieties of the following lentils, whole grains and millets that are high in protein.

A combination of these lentils and millets in your daily diet can give you enough and more protein to help you meet your amino acid requirements and help with muscle building.

  1. Soya beans
  2. Pigeon Peas
  3. Chickpeas
  4. Pearl Millet
  5. Finger Millet
  6. Proso Millet
  7. Unpolished Rice

Is an avocado a complete protein?

While avocados have all the essential amino acids that you need, by itself it is not a good source of plant based protein as it does not have enough of the amino acids and is therefore low in protein overall.

Avocados contain all the essential fatty acids that you need including Omega 3 and Omega 6 fatty acids.

When you are eating a variety of whole plant foods, including avocados is a great idea as it does contain all the essential amino acids in small quantities.

Are chickpeas a complete protein?

Yes, chickpeas are considered as a complete protein source.

A food is considered to have complete protein if it has the 9 essential amino acids that your body needs but cannot produce on its own, in sufficient quantities.

Chickpeas have the 9 amino acids that are essential for you and not produced by your body, in sufficient quantities.

Chickpeas are also a good source of protein as they have high levels of all 9 essential amino acids.

You can include chickpeas in your daily diet. In addition to getting protein, you also get other nutrients including fibre.

Does quinoa have all 9 essential amino acids?

Yes, quinoa is considered as a complete protein.

A food is considered to be a complete protein if it has the 9 essential amino acids that your body needs but cannot produce on its own, in sufficient quantities.

Quinoa has the 9 amino acids that are essential for you and not produced by a body, in sufficient quantities. It is also gluten free and safe for those with gluten intolerance.

If you live in India, you can eat millets, some of which are also a complete protein, instead of quinoa. It's always best to choose local ingredients over imported ones.

Can I take amino acids instead of protein?

Amino acids are protein that have already been broken down and therefore does not require further breakdown.

They are instantly absorbed into the bloodstream and do not need to be digested.

A protein is a chain of amino acids that are connected together. the amino acids are connected by a bond which forms long chain end product called protein.

When it comes to to health it is recommended to to stick to whole foods and not extracted or processed end products.

When you consume whole plant sources of protein, you get a whole lot of other beneficial nutrients.

They are also fibre rich and protect you against chronic lifestyle disease.

Studies on BCAAs have shown that they may not be as helpful as a whole plant sources of protein and may actually cause more harm than good.

What are the symptoms of low amino acids?

If you are deficient in amino acids, you are most likely malnourished and unable to eat sufficient quantity of food. You may show various symptoms of malnutrition including:

  1. Weakened immune system,
  2. Weight loss
  3. Muscle weakness
  4. Diarrhoea
  5. Memory loss
  6. Poor mood
  7. Inability to focus
  8. Slow recovery from illness
  9. Craving unhealthy food
  10. Excessive sleeping
  11. Hair/Skin Depigmentation

What are some easy ways to incorporate plant-based proteins into your menu?

Some easy ways to incorporate plant based protein into your menu are:

  1. Depending on where you live list out easily available high protein whole plant sources.
  2. This will typically be:
    1. Legumes including soya beans and chickpeas
    2. Pulses
    3. Lentils
    4. Whole peas is also a great option.
    5. If you are in India you will also have access to a wide variety of dals, millets, whole grains, nuts and seeds like pumpkin seeds, watermelon seeds, sunflower seeds, etc.
  3. Ensure that you stock up on enough of these protein rich whole plant ingredients at home.
  4. Keep it simple.
    1. Your everyday Indian meal will have cereal like rice or roti and some type of Dal.
    2. Rice protein is high in unpolished rice not white rice.
    3. Eat a variety of cereals that are all whole grains or unpolished millets - foxtail, kodo, pearl, ragi, etc.
    4. If it's roti, mix it up with millet rotis.
    5. Have a variety of enough quatity of Dal.
  5. You can make dips like chutneys, hummus, baked lentil vadas, lentil dosas, etc.
  6. Choose dairy alternatives with soy products:
    1. Soya milk (which is a great alternative to cow milk)
    2. Tofu
    3. Tempeh
    4. These are not only a great source of protein but overall healthier for you.
  7. Use peanut butter in your gravies instead of oil. This way you are including a high-protein food source and cutting out harmful calories at the same time!
  8. Make smoothies and your own whole food plant based vegan protein shakes with soy milk.
    1. It is a much healthier alternative to cow milk.
    2. You can add green vegetables and even avocados to the smoothie.
    3. You can make vegan protein shakes at home with similar recipes.
    4. You don't need vegan protein powders, you can make these whole food plant based shakes instead.
    5. This is a great way of meeting your other nutritional requirements while keeping the base (soy milk) a protein rich food
  9. Include green peas in your dals, pulavs, cutlets, etc.
  10. You can download and use Dr. Greger's Daily dozen to track your protein as well as other macro and micro nutrient intake including omega-3 fatty acids for optimal health

Is there anything to combining plant proteins?

There is no harm in combining different sources of plant food to meet your protein requirements.

In fact it is encouraged.

A variety of whole plant foods not only enables to you get enough protein but also a variety of other important macro and micronutrients that are essential for good health.

However, it is not necessary to combine different plant proteins to get all the essential amino acids. This myth has been disproved by the same scientist who proposed the theory in the first place!

How to cook with plant-based proteins

You can cook plant based protein sources in the following ways:

  1. Steaming
  2. Boiling
  3. Roasting
  4. Baking
  5. Sautéing in Water

For example, pulses and legumes are rich sources of protein.

  1. You can make sambar, dal, kadhi, gravy, by boiling or steaming these legumes and pulses.
  2. You can bake lentil vadas.
  3. You can sauté or roast tofu and tempeh with spices

If I am lactose intolerant, can I consume vegan plant protein?

Yes you can. Plant based protein sources don't have lactose. Here are some plant based foods that are high in protein

  1. Soyabeans and Soy Products - Tofu, Edamame, Tempeh
  2. Lentils
  3. Chickpeas
  4. Pearl Millet
  5. Finger Millet
  6. Proso Millet
  7. Unpolished Rice
  8. Peanuts
  9. Almonds

Is it possible to get enough protein if you don't eat meat?

Yes, not only is it possible but studies have found that everyone, including vegetarians and vegans gets more protein than you need.

Animal-derived protein sources like meat and dairy are not required to meet your protein requirements. In fact, animal sources of protein have been associated with chronic lifestyle diseases.

  • Processed meat and red meat has been shown to increase risk of heart disease and stroke
  • Other meats, fish, egg (even egg whites), and dairy have also been associated with several chronic lifestyle disease such as:
    • Diabetes
    • Hypertension
    • Obesity
    • Heart disease
    • and even some types of cancers.

So it is not just possible but healthier to meet your protein requirements with 100% plant based protein. This is why the plant based protein market is growing by leaps and bounds.

Can pea protein help in gaining muscle just like whey?

  1. When it comes to gaining muscle 100% plant based protein sources are just as good as animal derived protein sources such as whey.
  2. As long as you are eating enough whole plant foods, and meeting your protein requirements, your ability to gain muscle remains high. This is even with 100% plant based protein sources
  3. Additionally, if you are eating a diet comprised of whole plant foods your recovery is enhanced and the quality of your workouts improves. This aids muscle gain

How much protein do you need?

Adults require no more than 0.8 or 0.9 grams of protein per healthy kg of body weight a day. So someone whose ideal weight is 45 kgs may require up to 40 grams of protein a day. Someone whose ideal weight is 70 kgs may require up to 63 grams of protein a day.

It is estimated that the average requirement of protein per person is just 42 grams a day depending on body weight and other factors.

Right now, you may be consuming more grams of protein than you actually need. Even if you are consuming 100% plant based protein, as long as you're eating enough calories you are probably also eating enough protein.

This is after taking into consideration physical activity.

Is plant based protein safe?

Protein from whole plant sources is not only safe but is the best both in terms of meeting your protein requirements and long-term health.

Some examples of these are:

  1. Soyabeans and Soy Products - Tofu, Edamame, Tempeh
  2. Lentils
  3. Chickpeas
  4. Peanuts
  5. Almonds

These sources of protein meet your amino acid requirements and are healthy protein foods with the right concentration of protein.Additionally:

  1. Animal-based foods come with an added risk of of disease such as coronary artery disease, diabetes mellitus, hypertension, obesity and others.
  2. Processed protein isolates from animal-based protein sources have also found to be unhealthy for us.
    1. Many of these protein isolates have a higher concentration of protein which is unnecessary and exceeds the required daily serving of protein that we need.
  3. Healthy protein foods from whole plant foods have been found to reduce the risk of coronary artery disease by lowering blood pressure and LDL cholesterol.
  4. These healthy protein foods are nutritional powerhouses that come with the range of vitamins, minerals, micronutrients, and fibre as well.

What plants have more protein than meat?

Plant based foods that are high in protein are:

  1. Soyabeans and Soy Products - Tofu, Edamame, Tempeh
  2. Lentils
  3. Chickpeas
  4. Mung beans
  5. Fava beans
  6. Lima beans
  7. Green peas
  8. Pearl Millet
  9. Finger Millet
  10. Proso Millet
  11. Unpolished Rice
  12. Peanuts

Which fruit has most protein?

When it comes to protein, guava tops the list with high protein content.

Guava gives you 4.2 g of protein in every cup.

It also has plenty of other beneficial nutrients.

It is an excellent source of fibre and Vitamin C and is packed with antioxidants.

Can I have plant protein before going to bed?

There is no evidence to show the efficacy of 100% plant based protein consumed just before going to bed.

Studies have shown that consuming protein before bed, regardless of protein source, does not aid in muscle recovery when you exercise the following morning.

Ideally, we recommend that you eat your meals in keeping with the circadian rhythm.

Finishing your last meal by sunset has shown to be beneficial.

Will following a plant based protein diet allow you to live longer?

Yes, following are plant based diet comprised of whole foods will allow you to live longer.

100% Plant based protein has been found to be protective against chronic lifestyle diseases while also giving you a whole host of nutrition, antioxidants, and fibre along with protein

  1. Animal-based foods come with an added risk of diseases such as coronary artery disease, diabetes mellitus, hypertension, obesity and others.
  2. Processed protein isolates from animal-based protein sources have also found to be unhealthy for us. Many of these protein isolates have a higher concentration of protein which is unnecessary and exceeds the required daily serving of protein that we need.
  3. Healthy protein foods from whole plant foods have been found to reduce the risk of coronary artery disease by lowering blood pressure and LDL cholesterol.
  4. These healthy protein foods are nutritional powerhouses that come with the range of vitamins, minerals, micronutrients, and fibre as well.

What are the cheapest sources of plant protein without too much fat sodium or other undesirable things?

The cheapest sources of plant protein are whole plant foods. This includes pulses and legumes, lentils and peas, millets, whole grains etc. Your everyday dal, chickpea, pigeon pea, soybeans, peas, ragi, foxtail millet, kodo millet, pearl millet, unpolished rice is the answer.

You can cook a variety of dishes with these ingredients with low salt and whole plant sources of fat such as peanut butter to meet your protein requirements in the healthiest way!

For example:

  1. You can make sambar, dal, kadhi, gravy, by boiling or steaming these legumes and pulses.
  2. You can bake lentil vadas.
  3. You can sauté or roast tofu and tempeh with spices

How can plants convert glucose to protein?

Plants make glucose during the process of photosynthesis.

Plants store excess glucose in stems, roots and leaves for later use.

Cellulose is made by using sugar to make cell walls.

Once the plant has sufficient ammonia, it starts to synthesise amino acids.

Glutamate and glutamine transfer nitrogen to carbon skeletons.

Plants synthesise proteins from 20 amino acids.

What are the primary differences between animal protein and plant protein?

The amino acids that make up meat are different from those found in plants.

  1. Animal proteins contain methionine. Methionine restriction has been associated with longer lifespan.
  2. Animal foods contain more fat than plant foods, which means they have a higher calorie content per gram of food. This is why you should eat less meat if your goal is weight loss or maintenance.
  3. Plant foods tend to be lower in cholesterol than animal foods. However, this does not mean that all plant foods are low-cholesterol; it just means that some types of plants are high in phytosterols, which can help reduce LDL levels.
  4. Plant-based foods have a lower glycemic index than meat or dairy products. This means that your blood sugar will not spike as much after eating them.
  5. Meat contains saturated fats, while most vegetables do not. Saturated fats can raise cholesterol levels in some people. However, this does not apply to all vegetarians because of their low intake of total calories.
  6. Some studies show that vegetarian diets may reduce cancer risk by lowering overall calorie consumption.
  7. Vegetarianism has been linked with improved cardiovascular health. The American Heart Association recommends it for heart disease prevention.

How do herbivores get enough protein in their diet to stay healthy?

Herbivorous animals need to eat lots of food to keep themselves alive. But how much is too much for them to consume?

In order to survive, an animal must have sufficient energy available to meet all of its metabolic needs. If not, it will die.

Animals that are unable to obtain adequate amounts of nutrients from their diets may suffer health problems such as malnutrition or starvation.

These conditions can lead to death if they persist over time.

Herbivore diets are high in fiber and low in fat, so they have a lower calorie density than carnivorous diets. This makes it easier for them to eat more food without gaining weight.

They also tend to be higher in roughage content, which helps with digestion by increasing bulk and slowing down transit time through the digestive tract.

The gut microbiome plays an important role in breaking down plant material into usable nutrients. It's possible that this process may not occur as well when eating meat-based foods.

Herbivores have digestive systems optimized for breaking down plant material into simple sugars which then enter the bloodstream as glucose or fructose. These sugars are used by all cells of an animal's body including those involved with energy production. Animals also need amino acids from proteins found in meat/flesh foods. However, these amino acids aren't needed by most other parts of the body so they're excreted via urine and feces.

What is the difference between whey protein and plant based protein? Which is better?

The difference between whey protein and plant based protein is health impact.

Studies have shown that whey protein consumption is associated with higher risk of cancer and kidney damage.

Plant based protein protects kidney and liver health. When you consume whole plant foods, they also help protect you from cancer.

Why do animals have so much more protein than plants?

Plant are made of a fiber 'skeleton', with protein and other nutrients within their cells.

There is no cellulose in animal cells. Their muscles are mostly protein.

The muscles have lots of filaments called actin and myosin, which are proteins.

Animal bodies contain a higher percentage of protein:

  • Muscles, for example, contain about 30 percent protein
  • Liver contains 20 to 30 percent protein
  • Red blood cells contain 30 percent protein
  • Higher percentages of protein are found in hair, bones, and other organs and tissues with a low water content.

What are healthy high protein low fiber vegan foods excluding soy and gluten?

Beans, lentils, nuts, seeds, tempeh, etc., all provide a good source of protein.

Gluten free grains like quinoa, buckwheat, millet, amaranth, teff, sorghum, oats, barley, rye, spelt, kamut, triticale, wheat berries, wild rice, corn, etc., can also help with weight loss because they’re higher in dietary fibre than other grain products.

Beans have the highest amount of protein per calorie compared to other sources like meat or dairy. They also contain lots of vitamins and minerals that help with digestion and overall health.

Quinoa has more than twice as much protein per serving than rice!

Low fiber foods are not recommended. Fiber is essential for the good health of the gut microbiome.

How can I respond to someone who claims they’ve got a medical condition that require animal protein in diet?

Do a quick google search for this question. The first ten results are all about the diseases associated with eating more animal protein!

There is evidence that eating meat increases your risk for:

  • Heart disease
  • Diabetes
  • Obesity
  • Stroke
  • Osteoporosis
  • Alzheimer’s Disease
  • Parkinson’s Disease
  • Arthritis
  • Depression
  • Anxiety
  • Dementia
  • Hypertension
  • High cholesterol

How much protein in 1 banana?

1 banana which weighs approximately 110 grams contain 1 gram of protein.

How much protein in rice?

Rice is a good source of protein, but it's not the best because it contains less than half as many grams per serving compared with other grains such as wheat and corn.

The amount of protein you get from one cup cooked brown rice depends on how long you cook it for.

For example, if you boil 1/3 cup uncooked rice until all water has been absorbed, then add more boiling water and continue cooking, you'll end up with about 3 ounces, which provides 5 grams of protein.

How much protein in soya chunks? How many protein in soybean?

Soya is a legume. 130 grams of Soybeans contain 14 grams of protein.

Soy also contains:

  • Vitamin A
  • Vitamin C
  • Calcium
  • Iron
  • Vitamin E
  • Thiamin
  • Riboflavin
  • Niacin
  • Vitamin B6
  • Folate
  • Phosporous
  • Magnesium
  • Sodium
  • Dietary fiber
  • Zinc

Soybeans are one of the most popular sources of plant proteins.

There are two types of soy - whole beans and tofu.

Whole bean soy has more fiber than tofu but less protein per gram. Tofu has higher levels of protein than soy beans.

How many protein in chana?

Chana is a legume, not an oilseed like soybeans and peanuts. It has low fat or oil content.

The seeds are high in dietary fiber which makes them very filling.

They also contain about 20-25 grams of protein per 100 gram serving.

There are two types of chana - white chickpeas and black chickpeas. Both have similar nutritional profiles but they taste different.

White chickpeas tend to be milder than their darker cousins.

Try using both, it gives you more options when cooking with this versatile bean.

It's also called "chickpea" and "garbanzo bean."

The word for chickpeas comes from the Arabic khaluja, which means "to split," referring to their shape when they are dried.

They were originally used as food by nomadic tribes who would dry them out on rooftops or under trees.

Chickpeas have been cultivated since ancient times; there are records of people growing them in India around 5000 BC. In fact, it was one of the first crops that humans domesticated.

Which protein is present in milk?

Milk contains casein, whey and lactose.

Casein accounts for about 80% of the total proteins found in milk.

Whey consists mainly of water-soluble globulins that are not digested by human enzymes.

Lactose is a disaccharide sugar which makes up approximately 10% of the dry matter content of milk.

It can be broken down into glucose and galactose.

Research has shown the dairy foods are associated with higher disease risk, especially Parkinson's disease and diabetes.

Are protein soluble in water?

1. Yes, proteins are soluble in water.

2. The solubility of a protein is determined by its amino acid composition and the pH of solution.

3. Proteins can be classified into two groups based on their solubility; hydrophobic or hydrophilic.

4. Hydrophobicity increases with increasing number of aliphatic side chains.

5. Aromatics have little effect on the solubility of proteins.

6. Soluble proteins tend to aggregate at high concentrations due to intermolecular forces such as hydrogen bonding.

Why protein is important during pregnancy?

Protein is an essential nutrient for the growth and maintenance of a healthy body.

It provides energy, helps build muscles, bones, skin, hair, nails, blood cells, hormones, enzymes, antibodies, and other substances needed by your baby.

Protein also supports normal fetal development in utero.

During pregnancy, you need about 1 gram per kilogram of weight gain each day. This amount varies depending on how much you weigh before becoming pregnant as well as your 'healthy' body weight.

Opt for plant-based protein during pregnancy to reduce risk of complications and give your baby a better protection from chronic disease as they grow up.

What protein is easiest on kidneys?

Plant based proteins have found to not load your kidneys the way animal based proteins do.

Research shows that animal proteins cause inflammation in the kidneys. This leads to hyperfiltration and kidney damage.

Plant proteins don't cause this inflammation. Your kidney stay safe.

This includes proteins from:

  • Beans
  • Nuts
  • Seeds
  • Soybeans
  • Tofu
  • Vegetables
  • Fruits
  • Whole Grains
  • Wholegrain breads
  • Wholegrain pasta
  • Unpolished rice
  • Potatoes
  • Legumes
  • Lentils
  • Peas
  • Corn
  • and other whole-food plant-based foods.

Can protein increase height?

Protein is an essential nutrient for humans to grow taller.

Research has shown that plant based diets can help children grow up to 2 inches taller than their peers.

You can't grow taller after reaching your max height, but certain foods can help maintain your health and strength.

Protein, for instance, plays a role in healthy development and is also associated with tissue repair and immune function.

Eating more protein than you need doesn't help with increasing height.

Why protein is important after workout?

There is no clear evidence to show the effectiveness of eating protein in the anabolic window after workout.

The anabolic window is supposed to last for 30 mins and some theories have suggested that it is critical to eat protein within that time frame to aid muscle building.

Studies have shown that eating berries and watermelon post workout (not necessarily within the anabolic window) has shown to help reduce soreness and improve healing.

Why protein in urine?

Proteinuria is an abnormal increase in the amount of proteins found in your urine.

Urine contains many different types of molecules that are produced when cells break down food or drink you have consumed.

These include:

  • Amino acids
  • Sugars
  • Fats
  • Vitamins
  • Minerals
  • Hormones
  • and other chemicals.

If too much of these substances pass through into your bloodstream they can cause problems with your kidneys.

Your body normally produces small amounts of some of these substances to help keep things balanced but if there is too much of them in your blood they will be filtered out as waste products from your kidney.

When this happens, more than normal levels of certain substances build up in your blood which causes damage to your kidneys.

Statistics

Factual sentences referenced across top search results:

  • Lentils also contain good amounts of slowly digested carbs, and a single cup (240 ml) provides approximately 50% of your recommended daily fiber intake. (healthline.com)

  • That's 50% more than chia seeds and flaxseeds. Hempseed also contains a good amount of magnesium , iron, calcium, zinc and selenium. (healthline.com)

  • Washing wild rice before cooking and using plenty of water to boil it may reduce the arsenic content by up to 57%. Wild rice is a tasty, nutrient-rich plant source of protein. (healthline.com)

  • According to Harvard Health Publishing , the recommended daily allowance for protein is 0.8 grams (g) per kilogram of body weight. (everydayhealth.com)

  • A ½-cup serving of chickpeas has about 7 g of protein, according to the United States Department of Agriculture (USDA). (everydayhealth.com)

  • No matter which nut is your favorite, it likely is a good source of protein , clocking in at about 5 to 6 g per small handful (less than ¼ cup), Sussi says. (everydayhealth.com)

  • Almonds offer the most protein per serving, with pistachios close behind in the No. 2 spot, according to California Almonds . (everydayhealth.com)

  • One cup of cooked quinoa offers 8 g of protein and 5 g of satiating fiber, according to the Harvard T.H. Chan School of Public Health . (everydayhealth.com)

External Links

ncbi.nlm.nih.gov

fda.gov

academic.oup.com

cambridge.org

nutritionfacts.org

intechopen.com

https://www.intechopen.com/chapters/42663

Wikipedia

List of Proteins

Leave a comment

Please note, comments need to be approved before they are published.

Judge.me Review Medals