Busting 5 Myths About Plant Protein

Protein is an absolutely essential component of our diet that plays a role in nearly every bodily process. While a majority turn to animal-based sources for protein, there are several plant protein options gaining popularity too. But surrounding this great protein option, are several baseless myths. So let’s bust the 5 most common myths about plant protein and change the narrative!

1. You Can’t Get Enough Protein On A Plant-Based Diet

   One of the most commonly believed myths about plant-based diets is that it doesn’t provide the body with enough protein. Well, according to the Indian Council of Medical Research (ICMR), the recommended dietary allowance of protein for an average Indian adult is 0.8 to 1.0 gram of protein (per kg of your body weight).
   On a plant-based diet, you can easily meet this requirement with a variety of protein-rich plant meals such as dal (9 g), paneer (19 g), and hummus (8 g). All it takes is a little planning with your dietary choices. Incorporating plant protein powder as a nutritional supplement can also help you get the wholesome nutrients your body needs.

2. Plant Proteins Are Incomplete Proteins

   Firstly, the thought that all plant-based protein powders are incomplete proteins is untrue. Complete proteins are those that have a score of >1 for protein digestibility-corrected amino acid score (PDCAAS). In simple terms, when PDCAAS score <1, it is an incomplete protein and one or more of the 9 essential amino acids missing. Many plant-based protein sources have essential amino acids, but in different proportions. Hence, it only makes sense to have a combination of different plant proteins to ensure you’re receiving required essential amino acids. [3][2] Also, foods like quinoa, hemp seed, and buckwheat, amongst others, have their amino acids well balanced. [1]

3. You Should Consume Plant Protein Only If You Workout

   It simply isn’t true that you should consume protein only if you workout. Protein is an essential macronutrient that strengthens your immune system, increases metabolic rate, and builds lean muscle mass. So, whether you’re a bodybuilder or not, protein is an absolute requirement in our daily diet.
   On average, many Indian adults intake just 0.6 grams of protein (per kg of body weight), which is lower than the recommended requirements of 0.8 to 1.0 grams of protein. Don’t be among the many because the benefits of protein in your diet are plenty.

4. Plant Proteins Aren’t As Good As Animal Proteins

   For the body, protein is protein, whether it comes from plant sources or animal sources. What truly matters is your body getting the essential amino acids irrespective of the source. A plant-based diet not only provides protein but also has high fiber - low fat, essential vitamins, minerals, and phytochemicals which is an added advantage compared to animal protein. [4]

5. Plant-Based Proteins Don’t Build Muscles As Well As Animal Proteins

   This is yet another myth that you might have heard at least once. There are several research studies that have inferred plant-based proteins are as effective as animal-based proteins for building muscle thickness and lean body mass.[5] [6]Taking plant protein supplements can also be an effective means to enhance your muscle growth goals.
   
   Summing Up
   Plant proteins are surrounded by numerous misconceptions and half-truths. The reality is that plant proteins are a great alternative to animal proteins. It is a pretty convenient sustainable option for both health-conscious individuals and fitness enthusiasts.

   FAQs

   Are Plant-Based Proteins Harmful?
   No, and on the contrary, plant-based proteins provide beneficial nutrients like vitamins and minerals, fiber, and antioxidants that aid your overall health. [7]
   
   What Can I Eat For Plant-Based Protein?
   A combination of plant-based foods like tofu, chickpeas, lentils, mixed nuts, quinoa, chia seeds, hemp, brown rice, and multi-grains are great sources of plant-based proteins.
   
   Can You Build Muscles With Plant Proteins?
   Plant protein can be effective in building muscle mass and the effectiveness depends on the physical activity and other nutrients intake levels.
   
   Can Plant-Based Protein Replace Meat?
   Plant protein is a great alternative to meat and offers a more sustainable and convenient route for you to help meet your protein needs. Along with proteins, they also provide fiber, vitamins, and minerals and have low-fat content.