Ditch the Steak? Why Plant-Based Protein is the New MVP, According to a Top Nutritionist
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Forget chugging protein shakes and grilling endless steaks. A leading nutritionist is singing the praises of plant-based protein, arguing it’s not only sufficient but superior for your gut health compared to meat.
Dr. Federica Amati, the lead nutritionist at ZOE (a science and nutrition company) and a postdoctoral medical scientist at Imperial college London, is shaking up the protein paradigm.
while protein is all the rage these days, Amati tells Business Insider that most of us are already getting enough. Unless you’re a serious athlete or actively trying to sculpt your physique, you probably don’t need to obsess over extra protein.
But here’s the kicker: where you get your protein from makes all the difference.
Amati points to a compelling 2024 study in The American Journal of Clinical Nutrition. This study tracked 50,000 healthy nurses (aged 30-55 at the study’s start) between 1984 and 2016. The results? Nurses who favored plant protein had a substantially higher chance of dodging 11 major chronic diseases, maintaining good mental health, and avoiding cognitive or physical decline as they aged.On the flip side, those who leaned heavily on animal protein faced an increased risk of chronic illness.
This isn’t a one-off finding. A 2021 University of Oxford study,published in BMC Medicine,echoed these results. Analyzing nearly half a million middle-aged Brits (474,985 to be exact), researchers found that those who consumed more red and processed meat were more prone to heart disease, pneumonia, diabetes, and colon issues. Even poultry consumption was linked to higher risks of gastrointestinal diseases and diabetes.
Amati clarifies that the 2024 study suggests the real magic lies in the abundance of fruits, vegetables, and whole foods, not just the protein itself. The researchers believe that the dietary fiber, micronutrients, and polyphenols in plant-based foods are the unsung heroes, contributing to lower “bad” (LDL) cholesterol, reduced blood pressure, and decreased inflammation.
Amati still eats some animal proteins, but gets most of her intake of the macronutrient through plants. ZOE
Amati isn’t a complete veggie evangelist. She still incorporates animal-based proteins like oily fish (twice a week), eggs, and fermented dairy (kefir and Greek yogurt) into her diet. However, the bulk of her protein intake comes from the plant kingdom.
Even small changes can make a big difference. Research suggests that swapping some animal protein for plant-based alternatives can “drastically” reduce your risk of chronic diseases,according to Amati. Think of it as a health upgrade, one meal at a time.
So, what are Amati’s go-to sources of high-fiber plant protein? Here’s her playbook:
Nutritional Yeast
Nutritional yeast, affectionately nicknamed “nooch,” is deactivated yeast with a surprisingly cheesy flavor and a wealth of B vitamins. It’s a favorite among vegans and vegetarians for adding a savory kick to dishes.
“It’s a fantastic example of a food that delivers both protein and fiber,” Amati explains. A 100-gram serving of nooch packs a punch with approximately 50 grams of protein and 20 grams of fiber.
Soy Products
Soy products are protein and fiber powerhouses. Edamame beans offer about 10 grams of protein and 5 grams of fiber per 100 grams. Tempeh boasts around 20 grams of protein and 7 grams of fiber in the same serving size. Tofu, while lower in fiber (less than 1 gram per 100 grams), still provides a solid 8 grams of protein.
Tofu is a great plant-based source of protein. Natasha Breen/Getty Images
A 2020 study in Circulation,an American Heart Association journal,involving 210,000 people,revealed that those who enjoyed at least one serving of tofu per week had a lower risk of heart disease compared to those who rarely ate it. researchers speculate that the estrogen-like compounds in tofu might mimic the beneficial effects of estrogen in women not taking supplemental hormones.Alternatively, the fiber and minerals in tofu could play a role in reducing the risk of coronary heart disease.
Oats
Amati is a big fan of starting her day with oatmeal or overnight oats, frequently enough adding kefir, chia seeds, and fruit for an extra boost of nutrients and flavor.
Ditch the Steak? A Nutrition Expert on Why Plant-Based Protein is the New MVP
Is plant-based protein truly superior? We talk to dr. Anya Sharma about the science and practical steps to boost your health.
for years, the mantra has been “more protein!” But some experts are suggesting we rethink our protein sources, focusing on plants rather than exclusively on animal products. Dr. Anya Sharma, a leading nutritionist specializing in plant-based diets, sheds light on this evolving outlook.
Time.news: Dr. Sharma, thanks for joining us. The article we’re discussing highlights a growing movement towards plant-based protein. What’s driving this shift?
Dr. Sharma: It’s multifaceted. Firstly, increased awareness of the environmental impact of animal agriculture [2]. Secondly,emerging research consistently links plant-based diets to improved health outcomes. People are starting to connect the dots between what they eat and their well-being.
Time.news: The article cites a 2024 study showing that nurses who favored plant protein had a significantly lower risk of chronic diseases. Can you elaborate on that?
Dr. Sharma: Absolutely. That study, published in The American Journal of clinical Nutrition, is quite compelling. It followed a large cohort of nurses over several decades and found a strong correlation between plant-based protein intake and reduced risk of chronic illnesses, as well as better cognitive and physical health in older age. The key takeaway is that the source of protein matters.
Time.news: So, it’s not just about the amount of protein, but where it comes from?
Dr. Sharma: Precisely. While adequate protein is essential, plant-based options often come packaged with fiber, vitamins, minerals, and antioxidants – all crucial for optimal health [3]. These nutrients are frequently enough lacking in diets heavily reliant on animal protein.
Time.news: the article mentions fiber as a key component. Why is that so important?
Dr. Sharma: Fiber is the unsung hero of gut health. It feeds beneficial gut bacteria, promoting a healthy microbiome. This has cascading effects throughout the body, impacting everything from immunity to mental health. Many plant-based proteins, like beans, lentils, and whole grains, are excellent sources of fiber.
Time.news: Animal-based protein has frequently enough been associated with a stronger metabolism. Is this true of plant-based proteins?
Dr.Sharma: interestingly, yes. Recent research supports plant-based diets boosting metabolism, enough even to burn excess weight and fat, even without intense exercise [1].
Time.news: But what about complete proteins? Isn’t that a concern with plant-based diets?
Dr. Sharma: the “complete protein” myth has been largely debunked. While it’s true that some plant-based proteins are lower in certain essential amino acids, it’s easily remedied by eating a varied diet. By combining different plant sources – like grains with legumes – you’ll obtain all the essential amino acids your body needs. So, unless you are eating ONLY one type of plant protein, there is no reason to be concerned.
Time.news: The article highlights nutritional yeast, soy products, and oats as excellent plant-based protein sources. Any other recommendations?
Dr. sharma: Absolutely. nuts,seeds,lentils,beans,quinoa,and even vegetables like broccoli and Brussels sprouts [3] contribute to your daily protein intake. Don’t underestimate the power of a colorful plate filled with a variety of whole foods.
Time.news: For someone accustomed to a meat-heavy diet, where’s a good place to start transitioning to more plant-based protein?
Dr. Sharma: Start small. Try “Meatless Mondays” or swap out meat for lentils in your favorite chili recipe. Experiment with tofu stir-fries or add edamame to your salads.The key is to find plant-based options that you enjoy and gradually incorporate them into your meals. Consider incorporating nutritional yeast into a wider range of dishes for a cheesy flavor, and to take advantage of the dense concentration of fiber and protein.
time.news: Any final words of advice?
Dr. Sharma: Focus on whole, unprocessed plant foods. Avoid heavily processed meat alternatives loaded with sodium and additives.Listen to your body,and don’t be afraid to experiment. Plant-based eating isn’t about deprivation; it’s about abundance and discovering new and appetizing ways to nourish yourself. Small changes can make a huge difference. Remember the key to health lies in fruits, vegetables, whole-foods, not just the protein itself. The dietary fibre, micro-nutrients, and polyphenols contribute to less cholesterol, reduced blood pressure and decreased inflammation.
