Plant Protein: Abundant, Complete, and Healthier Flashcards
(30 cards)
About this Deck: “Plant Protein: Abundant, Complete, and Healthier”
This deck parallels the briefing at: https://vbriefings.org/protein/
-There are no formal citations here, although sources may be mentioned. Full citations with links are included in the full briefing.
-It would be best to read the briefing before studying these cards. Reading the briefing first provides understanding and context.
What is the briefing titled “Plant Protein: Abundant, Complete, and Healthier” about?
This briefing shows that plant protein is sufficient, complete, and avoids the risks associated with animal protein.
How would you summarize the briefing on plant protein?
Plant-based protein is entirely sufficient for human dietary needs, providing all nine essential amino acids required by the body.
These amino acids are produced only by plants, algae, and some microorganisms, with all animal protein derived from these sources. Foods like beans, lentils, quinoa, and even broccoli are rich in protein, and a varied vegan diet ensures adequate intake. Unlike animal protein, which is linked to health risks such as cancer, diabetes, and heart disease, plant protein offers health benefits and includes fiber, a nutrient many people lack.
The success of plant-eating animals like elephants and rhinoceroses, as well as top athletes thriving on plant-based diets, underscores the ability to achieve strength, good health, and peak performance without animal protein.
How concerned do we need to be about plant protein?
We should be vigilant about all of our nutritional requirements, including protein.
This briefing shows that plants can easily satisfy all our protein needs and points out that plant protein can have an advantage over animal protein.
How much protein is in plant foods?
Abundant protein can be found in such plant foods as beans, peas, broccoli, lentils, peanuts, quinoa, spinach, tofu, corn, and many others. For example, a peanut butter and jelly sandwich can contain more protein than a McDonald’s hamburger.
What do authorities say about the quality of plant proteins?
The quantity of protein is not the only concern—some feel that the quality of protein in plants is lacking. Authorities agree that if you eat a variety of plant foods and consume sufficient calories, then you get sufficient and complete protein—all nine essential amino acids, in the proportions needed.
What do respected health institutions say about only eating plant proteins?
- The Academy of Nutrition and Dietetics explains that “using the terms ‘complete’ and ‘incomplete’ to describe protein is misleading. They further explain that “eating a variety of plant foods will supply all the protein you need.”
- The British Dietetic Association agrees: “You can easily meet protein needs by eating protein-rich foods.”
- Dr. Andrew Weil sums it up best: “You may have heard that vegetable sources of protein are ‘incomplete’ and become ‘complete’ only when correctly combined. Research has discredited that notion so you don’t have to worry that you won’t get enough usable protein if you don’t put together some magical combination of foods at each meal.”
- Harvard Medical School, Mayo Clinic, Cleveland Clinic, Kaiser Permanente, NewYork-Presbyterian, the Academy of Nutrition and Dietetics, the Dietitians of Canada, the British Dietetic Association, the Dietitians Association of Australia, and others have declared a vegan diet to be not only sufficient but advantageous.
What did the most extensive study comparing vegans and meat-eaters discover about protein consumption?
The most extensive study comparing vegans and meat-eaters, examining over 70,000 subjects, found that meat-eaters consumed an average of 75.8 grams of protein daily, while vegans consumed 72.3 grams, indicating a minimal difference in total protein consumption. Interestingly, nearly 60 percent of the protein consumed by meat-eaters was derived from plant sources.
What are the key points in the briefing about plant protein?
- Plants supply abundant, high quality, and complete protein.
- Animal protein carries health risks that plant protein does not.
- No essential amino acids are made by animals.
- Protein deficiency is rare.
- You may need less protein than you think.
- The strongest animals get their protein from plants.
- Some prominent bodybuilders rely on plant protein.
Who is Dr. Walter Willet and what did he say about the relationship between animal protein and various health issues?
According to Dr. Walter Willet, animal protein carries higher risks of mortality, heart disease, stroke, and diabetes.
Dr. Willet is the Fredrick John Stare Professor of Epidemiology and Nutrition at the Harvard School of Public Health and was the chair of its department of nutrition from 1991 to 2017. He is also a professor of medicine at Harvard Medical School.
What were the findings of the largest study on protein sources, published in the August 2016 edition of JAMA Internal Medicine?
A study published in the JAMA Internal Medicine in August 2016, the largest study yet to examine the effect of different sources of protein, found that animal protein is associated with higher mortality risk while plant protein is associated with lower mortality risk.
A review by Dr. Sofia Ochoa cites 42 studies showing that animal protein had various affects on humans. What did they discover?
- Elevates hormone-insulin-like growth factor-1 (IGF-1), which stimulates cell division and growth in both healthy and cancer cells and “has been consistently associated with increased cancer risk, proliferation, and malignancy.”
- “results in us having higher circulating levels of trimethylamine N-oxide (TMAO),” which “injures the lining of our vessels, creates inflammation, and facilitates the formation of cholesterol plaques in our blood vessels.”
- Causes the overproduction of the hormone fibroblast growth factor 23 (FGF23), which damages our blood vessels, can lead to “abnormal enlargement of the cardiac muscle…and is associated with heart attacks, sudden death, and heart failure.”
- Can result in the over absorption of heme iron, causing the conversion of other oxidants into highly reactive free radicals that “can damage different cell structures like proteins, membranes, and DNA” (heme iron “has been associated with many kinds of gastrointestinal cancers…”).
- Can result in a higher incidence of bone fractures because of animal protein’s high concentrations of sulfur.
- Contributes to atherosclerosis—“plaques of cholesterol that accumulate in the lining of our vessels.”
What did Dr. Garth Davis conclude about animal protein diets?
Name several of the chronic diseases mentioned.
Dr. Garth Davis concludes that people whose diets are high in animal protein have significantly higher rates of chronic diseases and stated that “this conclusion is supported by virtually every large-scale scientific study: massive efforts that followed thousands of people over many years in multiple countries around the globe.” The diseases include:
-Hypertension
-Cancer
-Diabetes
-Heart disease
-Cataracts
-Diverticulitis
-Diverticulosis
-Inflammatory bowel disease
-Gall bladder disorders
-Gout
-Hypertension
-Irritable bowel syndrome
-Kidney stones
-Rheumatoid arthritis
How common is fiber deficiency and is it related to protein sources?
When you eat mostly animal protein, you risk not getting enough fiber in your diet. Fiber is packaged with plant protein and does not exist in animals.
While protein deficiency is rare, fiber deficiency is rampant. Only 3 percent of Americans meet the daily minimum requirements for fiber. Most get less than half the requirement.
Where do the essential amino acids needed for protein come from?
The building blocks of protein that we must get from food, are manufactured only by plants, algae, and some microorganisms. When we eat animals, we are getting essential amino acids originally made by plants, algae, and microorganisms that were then eaten by animals. Essential amino acids can be obtained directly from the source by eating plants.
Since animals make no essential amino acids, it’s illogical to believe we must eat animals to get them.
How common is protein deficiency?
A protein deficiency is almost unheard of in the developed world, and when it happens, the underlying cause of the protein deficiency is likely an extreme calorie deficit.
What is the recommended daily allowance of protein?
The Recommended Daily Allowance (RDA) is 0.8 grams of protein per kilogram of ideal or healthy body weight. A safety factor of almost double is built into the Recommended Daily Allowance. Ideal body weight is used because extra fat tissue requires relatively little protein.
For a 150-pound person (based on your ideal or healthy body weight), the RDA for protein calculates to 54 grams. The average American consumption is significantly higher.
What happens when we eat more protein than we need?
According to a PubMed study, “extra protein is not used efficiently by the body and may impose a metabolic burden on the bones, kidneys, and liver. Moreover, high-protein/high-meat diets may also be associated with increased risk for coronary heart disease due to intakes of saturated fat and cholesterol or even cancer.”
What are some of the strongest animals and where do they get their protein from?
The strongest animals on the planet include elephants, rhinoceroses, hippopotamuses, horses and gorillas. These animals are herbivores who get their protein exclusively from plants.
Although these nonhuman examples prove nothing specific to humans, they suggest that since plants alone can provide the protein needed by these animals, plants alone can also provide the protein that humans need.
Name 3 prominent bodybuilders who only get their protein from plants.
- Kendrick Farris: Men’s Fitness Magazine calls Kendrick Farris America’s strongest weightlifter. He is 100 percent vegan, and adopted a vegan diet for ethical reasons.
- Patrik Baboumian: At the time of this writing, still holds the world dead-lift record five years after adopting a vegan diet. He claims that his meat-free diet gave him more energy and endurance in the gym than ever before.
- Barny du Plessis: The 2014 amateur Mr. Universe champion, stated that after he went vegan he “found himself in better shape than ever” and had “more energy and endurance in the gym than ever before.”
While talked about less, endurance athletes also need to consume a lot of protein. Scott Jurek, a top ultramarathon runner, is vegan.
What other briefings are related to the topic of plant protein?
Vitamin B12 : https://vbriefings.org/vitamin-b12/
Name two other resources about plant protein.
For a deeper dive into this topic, see “Protein Needs of Vegans“by registered dietitian Jack Norris.
If you are interested in athletic performance, check out the book The Plant-Based Athlete: A Game-Changing Approach to Peak Performance, by Matt Frazier and Robert Cheeke.
What are the best ways to advocate for plant proteins?
- Challenge the idea that animal protein is special.
- Debunk the myth of “incomplete” plant protein.
- Show that vegans get plenty of protein.
- Focus on the health effects of animal protein vs plant protein.
- Address the fear that plant protein is less effective for muscle growth.
- Consider the sustainability aspect.
- Ask thought-provoking questions.
What’s something people should know about plant protein?
Most people don’t realize that all protein ultimately comes from plants. Instead of just listing plant-based protein sources, help them rethink their assumption that animal protein is necessary.
This reframes plant protein as the original and primary source of protein, not a ‘lesser’ option.
