A balanced diet is not the same for everyone because it has different proportions to suit one better. It looks into the aspects of what one should consume according to one's lifestyle and body type and multiple elements, such as how frequently they work out and what proteins they need the most to get through the day, etc.
Often, people who want to look out for a healthy diet get confused about what they are consuming and how well that diet is performing from time to time. The most common question that pops up is whether plant-based proteins are enough for a balanced diet or not. The answer to this question can be almost tricky, but one can generalise it. Although meat proteins have higher calories, plant-based proteins are dense in fibre to compensate for it just fine.
According to the National Institutes of Health (NIH), plant-based proteins also help reduce the risk of cardiovascular disease and type 2 diabetes. The US Department of Agriculture (USDA) confirms the health contents. Keep reading to know more!
5 Plant Based Proteins Benefits To Look Out For
1. Heart Health
Plant-based proteins like legumes (beans, lentils, chickpeas), nuts, seeds, and tofu are low in saturated fat and cholesterol. These foods can help lower LDL (bad) cholesterol levels, reducing the risk of heart disease. Incorporating plant-based proteins in place of animal proteins, such as red meat and full-fat dairy. Additionally, research from the NIH “Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function” suggests that plant-based diets can improve overall heart health and reduce the risk of cardiovascular diseases.
2. Weight Management
The proteins are often naturally lower in calories and higher in fibre, promoting satiety and aiding weight management efforts. Foods like quinoa, edamame, chia seeds, and tempeh are rich sources of plant-based protein that can support weight loss and maintenance. Studies, including those cited by the NIH's National Library of Medicine, indicate that individuals following plant-based diets tend to have lower body weights and reduced risk of obesity-related conditions compared to those consuming omnivorous diets.
3. Improved Digestion
Plant-based proteins are typically accompanied by dietary fibre, which supports healthy digestion by promoting regular bowel movements and preventing constipation. Foods like fruits, vegetables, whole grains, and legumes are excellent sources of both protein and fibre. The NIH recommends a high-fibre diet for maintaining digestive health and preventing gastrointestinal disorders such as diverticulosis. Incorporating a variety of plant-based proteins can contribute to overall digestive wellness.
4. Lower Risk Of Cancer
Plant-based diets rich in fruits, vegetables, whole grains, and legumes have been associated with a reduced risk of certain types of cancer, including colorectal cancer. These foods contain various phytonutrients, antioxidants, and fibre that have protective effects against cancer development. The NIH highlights the importance of consuming a plant-based diet for cancer prevention, emphasising the role of plant-based proteins in reducing cancer risk. Including a diverse array of plant-based proteins in meals can contribute to a cancer-protective dietary pattern.
5. Better Blood Sugar Control
Plant-based proteins typically have a lower glycemic index compared to many animal proteins, meaning they cause less of a spike in blood sugar levels. This can be particularly beneficial for individuals with diabetes or those at risk of developing diabetes. Foods like legumes, tofu, nuts, and seeds are valuable sources of plant-based protein that help stabilise blood sugar levels. The NIH recommends plant-based proteins as part of a balanced diet for managing blood glucose levels effectively.
It is not necessary to consume meat. Plant based diets can fulfil the nutritional values of bodies too. Plus, it doesn’t harm the animals. Now you know the ultimate benefits of a plant based diet.