Protein is one of the essential nutrients required for the growth and development of the body. You can get your source of protein from either animal-based sources or plant-based protein foods. While there is an ongoing debate about which source is better, there are certainly several health benefits of plant-based protein sources (1).
So whether you are a vegan or vegetarian trying to include more protein in your diet or a non-vegetarian looking for plant-based protein foods to include, you can savour the health benefits of plant proteins.
Learn about the benefits of shifting to a plant based protein food.
Here are 6 advantages of plant-based protein and why you should consider adding more high protein vegan foods and vegetarian foods to your diet:
A sustainable and economic option
Not only are plant based protein foods some of the healthiest and more sustainable options, but they are also lenient on your budget. In India, plant based proteins such as lentils, leafy greens, and potatoes are available at a much more economical price.
Other options such as nuts, and seeds might be a bit costlier than the others but you may be able to get your hands on these protein-rich foods at a lower cost if you buy them in bulk.
A study has highlighted that going meatless and opting for vegetarian and vegan food sources, can save an average of $23 (approximately ₹1800) every week (2).
Moreover, there arises a question that why is plant-based better for the environment. To answer it, a 2018 analysis has revealed that while livestock provides just 18 per cent of calories consumed globally, it takes up 83 per cent of farmland (3).
Aids in weight loss
A healthy lifestyle is also associated with the consumption of plant-based proteins. According to research, a plant-based diet rich in plant proteins helped obese people in losing weight and improving insulin resistance, this is one of the biggest advantages of a plant-based diet. (4).
Moreover, when you add plant-based protein sources to your diet, you feel more satiated and less hungry. As per a study, when the participants consumed protein-rich food consisting of legumes, they consumed 12 per cent fewer calories in their next meal as compared to animal-based protein sources (5).
So no more odd time cravings or urge to consume snacks at midnight!
Lowers risk of heart-related diseases
One of the staggering benefits of consuming more plant based protein sources is that it contributes positively to your heart health. A 2019 study found that consumption of plant based protein foods can be linked to a reduced risk of cardiovascular diseases among middle-aged adults (6).
Another study favoured the increased consumption of plant proteins to reduce the risk of cardiovascular diseases (7). The study also indicated that minimizing the consumption of animal protein may play a role in reducing heart-related diseases.
Reduces risk of colorectal cancer
Colorectal cancer, the cancer of the colon or rectum, has witnessed a gradual rise over the years among people (8). It is the third deadliest cancer in the United States. A study observed that consumption of more plant based protein can bring down the risk of colorectal cancer (9).
The study further revealed that an increase of 10 grams of daily intake of fibre was associated with a 33% lower 25-year colorectal-cancer mortality risk. The dietary fibre is present abundantly in plant-based protein foods (10).
Meanwhile, another study has pointed out a connection between plant based foods and reduced risk of cancer (11). The study also revealed that consumption of animal products might contribute to a higher risk of cancer.
Promotes gut health
Plant foods containing fibre are beneficial for your digestive tract and gut microbiota. However, it is essential for you to vary these foods, as the more varied your food becomes, it increases the diversity of your gut microbiota.
Fibre-rich foods such as lentils, legumes, soybeans, and Tempeh can contribute to diverse gut microbiota. Study shows that consuming a vegetarian or vegan diet can contribute to a much more stable microbial system (12). Furthermore, plant-based foods have been shown to be more beneficial to the development of gut microbiota than animal-based protein foods.
Helps control blood sugar
Diabetes is a growing concern among Indians as a 2017 survey revealed that nearly 73 million adults in the country were living with diabetes (13). Studies show that consumption of plant-based protein foods can actually help bring down the risk of developing diabetes (14).
Moreover, for people with Type 2 diabetes, plant protein sources can contribute to maintaining a stable level of blood sugar and help in developing insulin resistance (15). Along with this, a study has also proven that consuming fermented soybean products can reduce the risk of Type 2 diabetes among people (16).
Also learn how to get healthier with plant based proteins.
Now you must be aware of what are the benefits of a plant-based diet but if you are looking for a reliable high protein vegan food? Let us help!
Today, there are a variety of plant-based foods that have an abundance of protein. This may leave you perplexed about which protein source suits you and your protein-rich diet the best! But we can help!
Introducing Tempeh, a centuries old protein, made by fermenting soybeans with a starter culture. For hundreds of years, Tempeh has been a reliable source of protein for the Indonesians and we believe that it can do the same for you.
Tempeh is a deliciously versatile source of protein that is easy to cook and can be used to make just about anything you crave. It soaks flavours allowing it to give body to any recipes that you add it to.
At Hello Tempayy, we serve Tempeh which has up to 19g of protein and 8.5g of dietary fibre in a 100g serving, making it a nutritious food. And this is not the only benefit that Tempeh comes with. In fact, among the several health benefits of Tempeh, one of them is its beneficial effects on people with diabetes. You can read more about the benefits of Tempeh For Diabetes here.
So, try Tempeh today by visiting our store. We offer five amazing pre-marinated flavours. You can also add your own flavours to our Tempeh. In fact, we have some Tempeh recipes to get you started as well! So hurry and get your protein source today!