Many people would like to follow a simple plant-based diet, because they’ve heard or believe that plant-based eating is better for you. As with most health topics, there is a lot of disagreement.
However, there are a number of studies that would back up the superior health benefits of a plant-based diet.
Studies That Back up a Plant-Based Diet
Without boring you with too many details, here are a few findings from several studies – there would be more as well.
There was a study published in the Journal of the American College of Cardiology that found that following a plant-based diet was associated with a 42% lower risk of developing heart failure among people without known heart disease.
A study published in the Journal of the Academy of Nutrition and Dietetics found a lower body mass index (BMI) in individuals on a vegetarian diet, as compared with non-vegetarians. In other words, vegetarians are less overweight, as a general rule – and we all know that excess weight is bad for health.
“Blue Zones research” has found that communities with high rates of centenarians – that is, people living for 100 years or longer – have found that plant-based diets are common among these long-lived populations.
Plant-based diets are associated with improved glycemic control in people with type 2 diabetes, according to a study in the journal Nutrients.
If these studies are accurate, and we’ll assume they are, switching to at least a more plant-based diet is definitely worth consideration.
The Problem Is the Protein
It’s well known that animal-based foods are, as a general rule, higher in protein than plant-based foods, “pound for pound.” Recommendations for levels of protein intake vary, but according to my research, they average somewhere around 1 gram of protein per 2 pounds of body weight. So a 200-pound person would need around 100 grams of protein per day.
Here are some “stats” on various foods and their protein content:
Eggs: 6.3 g per egg
Milk: 7.7 g per cup
Cottage cheese: 14 g per 1/2 cup
Greek yogurt: 12.6 g per 1/2 cup
Tuna: 30 g per can
Lean hamburger: 10 g per cup
Chicken breast: 61 g per 3 oz
Kidney beans: 5 g per 100 g serving
Whole grain bread: 4 g per slice
Rice: 4 g per 1/2 cup
Oatmeal: 2.5 g per 1/2 cup
As you can see, in general, animal-based foods have more protein per serving – especially if you compare them to common plant-based foods like bread, rice and oatmeal.
We also need to remember that protein, while a key consideration, is not anywhere close to the only consideration! Fiber and many nutrients are abundant in plant-based foods, and much of the food in the animal-based category lacks fiber, in any case – and may have negative effects on the body, and increase the risk of chronic diseases such as cancer and heart disease.
The Solution
A relatively simple solution – but one that some people may object to on principle – is to supplement your diet with plant-based protein powder, which is generally made from pea protein. I know it would be nice to think it was easy to get all the protein you need from natural plant sources, but if you don’t supplement, to be honest, it takes some planning to get sufficient protein on an all-plant-based diet.
Slightly complicating the plant-based protein approach is that you have to consider the fact that you need complete protein with all the essential amino acids. Many plant-based foods that do have protein don’t have all the essential amino acids and should be combined with other complementary foods to get full protein. For example, legumes should ideally be paired with grains to get a complete protein – rice and beans, peanut butter and bread, etc. From what I understand, though, they don’t have to be eaten at the same meal, as long as it’s, let’s say, within a 24-hour window.
In the plant-based world, there are definitely protein sources that are better than others. Nuts, seeds, and legumes are the way to go. Within that category, there are several that stand out. Note these:
Quinoa (a complete protein): 8 g per 1 cup serving
Tofu: 8.6 g per 3 oz serving
Lentils: 18 g per cup
Chia seeds: 3 g per tbsp
Black beans: 7 g per 1/2 cup
Peanut butter: 2 g per tbsp
Almonds: 3.6 grams per 24 almonds
Peas: 4 g per 1/2 cup
To my way of thinking, if you switch to a plant-based diet, the key is to eat whole foods as much as possible. When you eat whole nuts, seeds, grains, and legumes, they all contain some protein. When you add all the protein up, at the end of the day, your protein intake will not have been significant, probably it will have been all the protein your body needs.
Switching to a plant-based diet does NOT mean filling up on macaroni, potato chips, spaghetti, and sugar cookies! You’ll come up woefully lacking in protein with that approach.
Hybrid Alternatives
If you are vegetarian, and not strictly vegan, you will not find it difficult to get your necessary protein, as dairy products are high in protein.
Many people, in going more plant-based, have simply increased their vegetable and fruit intake and eliminated red meat. That means they still have fish and seafood to choose from, and fish and seafood are exceptionally high in protein, so no problem there.
The Simple Key
Here it is, in a nutshell – at least to my way of thinking.
If you are going completely vegan, eat whole foods. You simply cannot afford empty calories, you need real, solid, whole foods! Don’t fill up on white bread and tortilla chips. But you don’t need complicated foods, just go with simple whole-grain bread, oats, brown rice, peas, nuts, beans, and seeds.
If you are “just” looking at eating a vegetarian, and not a vegan diet, you should still eat whole food – not just for the protein, also for all the other nutrients and fiber. As long as you eat eggs and dairy, you’ll have plenty of protein. The same goes for a pescatarian diet (fish plus vegetarian).
Conclusion
So don’t be overwhelmed at the thought of switching to a plant-based, or more plant-based diet. You’ve got to consider a few things, primarily getting enough protein, but otherwise, you can keep it very simple! If you eat whole foods and stay away from empty calories, you’ll do just fine.
If you have any thoughts or experiences switching to a vegan or vegetarian diet – or simply including more fruits and vegetables in your diet, and cutting down on animal-based foods, please feel free to share in the comments below!
