Contemplating about switching your diet? Thought about going plant based? But never followed through because you were worried about protein deficiency? According to a 2020 trend survey by The National Restaurant Association, Plant-Based Proteins is the hottest topic on the list.
From startups to multinational food-based companies to conventional meat manufacturers, they are all racing towards grabbing a piece of the plant-forward alternatives movement. The trend is here to stay, and not expected to go away any time soon.
Source: Lever Foods
No matter which part of the world we are in, to the average consumer, when the topic of plant-based food is discussed, the first question that gets asked is:
"So where do you get your protein from?”
Despite numerous scientific articles, peer-review papers, dozens of books, to hundreds of talks and videos, this conventional misconception exists partly because of cultural practices, and partly because this information is not taught at the grassroots level, not advocated and promoted by governments, and definitely not discussed enough in our society.
PLANT PROTEIN SOURCES
As long as you’re eating enough variety in your plant-based diet, you’re likely to naturally hit your protein requirements without much effort on your part.
Legumes, nuts and seeds, whole grains, soy products are some of the main staples that are rich in protein. They also have other vitamins, minerals, and fiber that can provide a host of other health benefits.
Many grains are quite complementary to different vegetables. Combining the two in a meal can provide a complete protein meal and is a delicious & nutritionally sound idea. While adopting a whole foods plant based diet can already bring an adequate amount of protein, there are a few processed vegan foods to consider, that can supplement your protein intake:
- Protein powder. Plant-based protein powder is available in many varieties and combinations of protein sources (pea, rice, hemp, etc.).
- Protein bars/bites/balls/cookies. These are handy in a pinch and on the go. They will typically give you in the range of 20 g of protein.
- Plant-based milk. Plant-based milk alternatives can also have quite a bit of protein in them. Oatly, a plant based oat milk brand, has made huge strides within China's F&B industry since its introduction in 2019.
- Soy-based processed foods. Tofu, Tempeh, and TVP (Textured Vegetable Protein) are all loaded with protein and in the world of processed foods.
- Seitan. Wheat gluten is tasty and is absolutely loaded with protein (75% of its content is protein).
- Plant-based meat substitutes. Those delicious fake meats from brands such as Z-Rou, Beyond Meat, and Ominpork are all loaded with protein and are being widely introduced in China.
Exploring the Plant Based Protein VS Performance Connection
Join our 2nd event of the ‘Own What You Eat’ event series, as we focus on bringing awareness to the the topic of plant-based protein.
Topics that will be discussed include:
- sharing trends and data from the most popular research
- busting common misconceptions
- comparison of plant-based vs animal protein
- how to get your protein for high-performance activities