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Why You Should Use Plant-Based Protein
This Is Going To Change The Way You Think About Protein
The idea of eating a particular food for one nutrient is pervasive in our culture. We have been led to believe we should eat meat for protein, dairy for calcium, fish for omega-3s, and even tomatoes for lycopene, among many others. This sort of thinking is unfortunately misguided.
Our focus here is protein, because it is the most prevalent single nutrient people aim to consume. The primary reason for this is the erroneous belief that protein is hard to find and must be actively sought out in order to get enough. And because meats (e.g., beef, chicken, and fish) have been thought to be the main source of protein, these foods are consumed in abundance.
The truth is that yes, animal foods have a lot of protein. But the fact that a food is high in protein should not be the main health consideration. Instead, you should be looking at the overall package in which your food is delivered. In the case of meat, the package contains unwanted (and harmful) cholesterol and fat, while lacking vitally important vitamins, minerals, and fiber. It's the reason why many studies show meat to be harmful.
So if not through animal products, where should we get our protein? From whole plant foods where it is found in abundance!
Just Because You Need Protein Doesn't Mean More Is Better
Did you know that many Americans consume up to 35% or more of their calories from protein? This is more than twice what they actually need. That may not strike you as a particularly big deal, but overconsumption of protein is a very big deal! When we consume more than we need, we don't just pee out the surplus as we do some other nutrients. Animal products aren't simply high in protein; they are particularly elevated in those amino acids (building blocks of protein) that are more highly sulfuric and acidic.
Breaking these down taxes our bodies, and when we consume too much of this sort of protein it stresses our kidneys, liver, and bones, among other things. Too much protein can lead to kidney stress or damage, kidney stones, calcium loss, and increased risk for osteoporosis. A recent study even found that a diet high in animal protein can lead to an earlier death compared to a diet with less animal protein.
The Whole, Plant-Based Foods That Are Healthiest Also Contain All The Protein You Need
Consider the reality that protein deficiency is almost exclusively seen in people suffering from a calorie deficiency. (In these cases, there will be an overall nutrient deficiency, and when this happens the concern should be getting more calories and all nutrients — not just more protein.) As such, most of us should never worry about how much protein we're getting any more than we should worry about the perfect number of breaths we take in a day.
In fact, the science and clinical evidence show that people on a plant-based diet achieve the greatest health, have the lowest chronic diseases, and are not lacking in protein. It's no surprise since whole, plant-based foods are high in vitamins, minerals, fiber, low in fat, and have no cholesterol, among other things. In viewing foods as "packages" of nutrition, as we should, we see how these foods are the most fitting for us humans.
On a diet comprised of fruits, vegetables, tubers, whole grains and legumes, we get about 10% of calories from protein without ever having to target the nutrient specifically. Take a look at some of the recipes from our recent book like the Spinach-Potato Taco, clocking in at about 12.1% protein, the Vegetable Shepherd's Pot Pie hitting 11.6%, the Lentil Vegetable Stew at 23.0%, and so on.
We list these percentages only to demonstrate how common plant-based foods contain sufficient amounts of this nutrient — not as any kind of guide to choosing what whole, plant-based foods to eat.
Nature has designed us in a way that if we choose the right kinds of foods, we will be properly nourished and able to thrive. When people attempt to use subjective nutrient targets (such as focusing on isolated nutrients), it creates a skewed notion of what is good nutrition and leads people to make poor food choices. The answer to achieving good health is simple: focus on the package that your food comes in rather than its individual nutrients. And there is no better package than whole plant foods.
Rice Casserole with Lentils and SauteÌed Vegetables
"This dish is a real crowd-pleaser, and is especially good for big gatherings like Super Bowl parties. I love it with rice, but it's also really good with pasta. Both options are given below. The lentils need to be soaked for at least six hours, so be sure to plan ahead." — Darshana Thacker
Makes one (9x13-inch) casserole
For the Cashew Crumble
- ½ cup cashews
- 3 tablespoons nutritional yeast
- ½ teaspoon low-sodium tamari or soy sauce, Bragg's liquid aminos, or fresh lime juice
- 1 cup brown lentils, rinsed and soaked
- 1 teaspoon Italian seasoning
- Sea salt
- 1½ cups brown rice, or 3 cups penne pasta
For the SauteÌed Vegetables
- 2 medium sweet potatoes, scrubbed and cut into ½-inch dice
- ¼medium cabbage, chopped into ½-inch pieces
- ½ medium red onion, cut into ½-inch dice
- 2 cloves garlic, minced
- 1 teaspoon dried basil
- 2 cups low-sodium vegetable broth
- 2 medium zucchini, cut into ½-inch dice
- 1 bell pepper, any color, seeded and cut into ½-inch dice
- 1 tablespoon arrowroot powder
For the Tomato Sauce
- ½ cup finely chopped onion
- 1 (15-ounce) can diced tomatoes with their juice
- 1 teaspoon dried basil
- 1⁄8 teaspoon freshly ground white or black pepper
- Sea salt
- 1 cup roughly chopped fresh basil
1. To make the cashew crumble cheese, in a food processor, grind the cashews into a meal (do not overprocess into cashew butter). Transfer them to a small bowl, and mix in the nutritional yeast. Little by little, add the liquid of your choice, stirring with a fork so that the mixture does not form clumps. The mixture should be crumbly. Set aside to dry until ready to use.
2. Place the soaked lentils in a medium saucepan with the Italian seasoning, salt, and 1 cup water. Bring to a boil over high heat, then reduce the heat to medium, and cook, covered, until the lentils are cooked but still firm, about 15 minutes. Be careful not to overcook them. Set aside.
3. Meanwhile, if using rice, place it in a medium saucepan with 2½ cups water. Bring to a boil and stir once. Cover the pan, reduce the heat to low, and simmer, covered, until the rice is cooked, about 25 minutes. Remove from the heat and let stand, covered, for 5 minutes. Remove the cover and fluff the rice. Set aside.
4. If using pasta, bring a large saucepan of water to a boil. Add the pasta and cook according to the package instructions until the pasta is al dente. Drain thoroughly and set aside.
5. Preheat the oven to 350 F.
6. To prepare the sauteÌed vegetables, in a skillet with a lid, combine the sweet potatoes, cabbage, onion, garlic, dried basil, and 1½ cups of the vegetable broth. Cover and cook over medium heat, stirring occasionally, until the sweet potatoes are almost tender but still resist a bit when pierced with a knife, 15 to 20 minutes.
7. Add the zucchini and bell pepper and cook, uncovered, until the vegetables are completely softened, about 10 minutes.
8. In a small bowl, combine the remaining ½ cup vegetable broth and the arrowroot powder. Whisk until blended. Pour the mixture over the vegetables and stir gently to coat them. Cook over medium-low heat, uncovered, for 5 minutes. Remove from the heat and set aside.
9. Meanwhile, prepare the tomato sauce. In a saucepan, combine the onion and 1⁄2 cup water. Cover and cook over high heat until the onions are very soft, about 10 minutes.
10. Add the tomatoes, dried basil, pepper, and salt, and cook over medium heat until the sauce thickens a bit and the flavors merge, about 15 minutes. Remove the pan from the heat and stir in the fresh basil. Taste and adjust the seasoning. Set aside.
11. Spread the rice or pasta in a 9 x 13-inch baking pan that is 2 inches deep. Layer the lentils over the rice to cover completely. Spread the sauteÌed vegetables over the lentils. Spoon the tomato sauce over the vegetables. Spread the cashew crumble cheese all over the top.
12. Bake until the cashew cheese turns light brown, about 20 minutes.
You can check out Alona and Matt's book at ForksOverKnives.com.
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