Benefits of plant-based proteins: Build strong muscles, keep heart healthy, manage weight

Plant protein offers numerous benefits and can be a great addition to a balanced diet. (Image: Canva)

Plant protein is derived from plant-based sources and serves as a vital component of a healthy diet. Unlike animal proteins, which come from meat, dairy, and eggs, plant proteins are sourced from legumes, nuts, seeds, grains, and vegetables. They are essential for muscle growth, repair, and overall bodily functions. Plant proteins offer the added benefit of being lower in saturated fats and cholesterol, which supports heart health. Additionally, they are rich in fibre, vitamins, and minerals, contributing to digestive health and a reduced risk of chronic diseases. Including plant proteins in your diet can enhance nutritional intake while promoting a more sustainable and environmentally friendly lifestyle. Balancing plant proteins with other food groups helps maintain overall well-being and supports bodily functions throughout the day. Plant protein offers numerous benefits and can be a great addition to a balanced diet. Here are some key advantages and ideal sources, according to Indore-based nutritionist Rahsmi Duggal.

Benefits of plant protein

Nutritional value: Plant proteins often come with a range of other nutrients, including fibre, vitamins, and minerals, which are beneficial for overall health.

Digestibility: Plant proteins can be easier on the digestive system compared to some animal proteins, which can be beneficial for those with sensitive stomachs.

Lower in saturated fats: Plant proteins are generally lower in saturated fats compared to animal proteins, which can support heart health and reduce the risk of cardiovascular diseases.

Reduced risk of chronic diseases: Diets rich in plant proteins are linked to a lower risk of chronic conditions such as hypertension, diabetes, and certain cancers.

Weight management: High-fibre plant proteins can promote satiety and help with weight management by making you feel full longer.

Sustainability: Plant-based proteins have a lower environmental footprint compared to animal proteins, making them a more sustainable choice.

Also see : 8 benefits of having tulsi every morning 

Perfect sources of plant protein

Legumes: Lentils, chickpeas, and beans are excellent sources of plant protein. They also provide fibre and various vitamins and minerals.

Quinoa: Quinoa is a complete protein that contains all nine essential amino acids, making it an excellent choice for vegetarians and vegans.

Tofu and tempeh: Made from soybeans, these are versatile sources of protein and can be used in a variety of dishes.

Nuts and seeds: Almonds, chia seeds, hemp seeds, and flaxseeds are rich in protein and healthy fats.

Edamame: Young soybeans are a great snack or addition to meals and are high in protein.

Hemp protein: Derived from hemp seeds, this protein is rich in essential fatty acids and easily digestible.

Spirulina: Spirulina is a type of blue-green algae that's packed with protein and other nutrients. It’s often available in powder form and can be added to smoothies.

Peas: Green peas and pea protein powder are great sources of protein and are often used in plant-based protein supplements.