Discover plant-based protein sources you may be missing out on

Author: Hunan Normal University Affiliated Xiangdong Hospital. Reviewer: YT. Curator: N/A. Production/Organizational Information: N/A.

Discover plant-based protein sources you may be missing out on

Plant protein is gaining recognition for its nutritional value; a balanced mix with animal protein promotes health and aids weight management.

When it comes to supplementing protein, the first thing that comes to many people's minds is various types of meat—chicken breast, beef, fish… as if 'eating meat' is the only legitimate way to get protein.

Hunan Normal University Affiliated Xiangdong Hospital reminds us that among the protein family you consume daily, there is a low-key yet crucial member that is often overlooked: plant protein! It and animal protein are like the 'two guardians' of the protein world; without either, your body’s repair capabilities, immunity, and overall well-being may quietly diminish.

1. Plant protein ≠ inferior protein

Many people mistakenly believe that plant protein is inferior to animal protein. In fact, although most plant proteins are considered 'incomplete proteins' (lacking certain essential amino acids), a diverse diet that combines different foods (such as pairing grains with legumes) can achieve amino acid complementarity, resulting in 'complete proteins' that meet the body's full protein requirements.

2. Comes with a health 'boosting aura.'

Plant proteins are often packaged with dietary fiber, antioxidants, vitamins, and minerals. These nutrients contribute to regulating gut health, reducing inflammation, and providing protection for cardiovascular health. In contrast, many sources of animal protein may come with higher levels of saturated fats and cholesterol.

3. The 'Friendly Partners' of the Kidneys

Increasing the intake of plant-based protein in moderation can help reduce the metabolic burden on the kidneys. Some studies suggest that replacing a portion of animal protein with plant protein may be more beneficial for long-term kidney health, especially for individuals at risk of chronic diseases.

4. Weight Management Assistant

Foods rich in plant protein tend to be more filling, relatively low in calories, and digested more slowly, helping to stabilize blood sugar levels and reduce unnecessary cravings. They are natural allies in weight management.

1. There is no need to pursue a single source.

The ideal protein intake should be 'balanced between animal and plant sources.' There is no need to completely eliminate meat or to only eat vegetarian, but rather to diversify the sources of protein on the dining table.

2. Skillfully use the principle of 'protein complementation.'

Grains (such as rice and wheat) are low in lysine, while legumes (such as soybeans and black beans) are rich in it. Legumes lack methionine, which grains can supplement. A bowl of 'rice and tofu' or a serving of 'whole grain bread and hummus' are classic complementary combinations.

3. Gradually increase the proportion.

If you usually have a meat-based diet, you might start by setting aside 1-2 days a week to increase your intake of plant-based proteins, allowing your digestive system and taste buds to gradually adapt.

(Edit YT)