Plant-based diets and plant proteins are quickly increasing in popularity. With alternative diets like vegetarian, vegan, pegan, keto, gluten-free, and more becoming prevalent, people are seeking out new protein options to add or swap into their diets. While there are many types of plant proteins, there are even more benefits. Keep reading to explore some of the top benefits of plant-based protein.
#1. Many plant proteins are complete proteins
Here’s a quick lesson on the biological makeup of protein, and how it works in the human body. Proteins are made up of 20 total amino acids; however, the human body is only able to synthesize (or naturally create) 11 of these proteins, which means the remaining nine must be supplemented in your diet. When a digestible protein contains all nine of these essential amino acids, it is referred to as a “complete protein.”1 Several plant proteins act as complete proteins for the body, including soy and quinoa.
While soy is a great plant protein source, chocho has even more protein! In fact, Chocho is over 50% protein making Chocho the only commercially grown lupin with a higher amount of protein than soy! (In comparison, soy is 40-45% protein, and most other legumes are 20-30% protein.) What is Chocho? Chocho is the newest plant protein that’s more of a superfood. Not only is Chocho the highest-plant based protein available on the plant it’s also rich in numerous essential amino acids as well as minerals, antioxidants.
#2. High in fiber
In addition to the high protein levels, plant-based proteins offer consumers high levels of fiber as well. For example, one cup of cooked lentils, a very popular plant-based protein, has about 16 grams of fiber, which is just about half the daily recommended amount of fiber that you should consume.2
Fiber offers many health benefits. Perhaps the most well-known benefit of fiber is the role it plays in digestive health. Consuming optimal levels of fiber in your diet can help reduce the risk of digestive-related issues like IBS, as well as blood sugar-related health problems, such as diabetes. Fiber helps to control blood sugar levels by slowing the absorption of sugar. Fiber has also been shown to help maintain a healthy weight, lower the risk of heart disease and certain types of cancer, as well as lower cholesterol and blood pressure levels.3 In addition, fiber helps to keep you full and assists with satiety, which is key to consuming fewer calories.
Although fiber helps with digestive health, one of the main challenges for people wanting to eat more plant based protein is the digestive issues (gas, bloating) especially if they are relying on legumes. In contrast, Chocho is packed with healthy fiber and is gut-friendly meaning it won’t cause bloating or discomfort. Why? Although a legume, Chocho has negligible amounts of anti-nutrients and doesn’t contain the carbohydrates (stachyose and raffinose) which cause bloating.
#3. No strange flavors
Another one of the benefits of plant-based protein powder is that it’s often flavorless, so you can easily incorporate it without distracting from the natural flavor. Adding a flavorless protein powder is a great way to make sure your kids are getting enough protein.
Chocho recipe tip: If you have a craving for something sweet, whip up a chocolate-peanut butter smoothie, and add a scoop of Chocho powder in for an unnoticeable protein boost! Or try a delicious protein ball which is an easy and yummy snack everyone will love.
#4. Lower in fat and cholesterol
Overall, protein from plants is lower in saturated fat and cholesterol compared to animal based protein from meats, like beef, pork, and chicken.4 As a result, this can positively affect your blood pressure and cholesterol levels.
#5. Supports weight loss
If you are trying to lose weight, maintaining a high level of protein in your diet is important. Protein helps keep you full, helping to reduce hunger cravings, while also boosting your metabolism. Not to mention, if you’re hitting the gym and upping your workouts with the goal of weight-loss, protein will be your best friend when it comes to recovery and muscle gain.
All types of protein support your weight loss efforts, but plant-based proteins carry a specific advantage for dieters. One of the main advantages of plant-based proteins is that they're lower in saturated fat and calories. 4 As plant-based proteins are higher in fiber, they take longer to digest which is another reason why plant-based proteins can assist with keeping you feeling full long after you consume them.5
#6. Highly versatile
As plant proteins come in many different forms and are often flavorless, they can easily be swapped in and added to your existing diet with little hassle. Their versatility is one of the main benefits of plant-based proteins. They can easily be added to smoothies (in a powder form), as well as your regular cooking routine, to increase the level of healthy protein in your diet.
Overall, plant-based proteins are an excellent option for anyone looking for a meat alternative or the picky eaters in your family. You can reap the benefits of plant-based proteins easily in the form of plant-based protein powder.
Sources:
1. https://www.naturespath.com/en-us/blog/benefits-plant-based-protein/
2. https://www.jessicagavin.com/what-are-lentils/
3. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
4. https://blog.myfitnesspal.com/8-plant-based-proteins-support-weight-loss
5. https://www.lesmills.com/us/fit-planet/nutrition/animal-vs-plant-protein/