Plant-Based Proteins: The Good, the Bad, and the Most Nutritious

Key Takeaways

• Plant proteins support long-term health and can help reduce the risk of chronic diseases, as well as support digestion, thanks to the fiber, antioxidants, vitamins, and minerals they provide. 
• Not all plant-based proteins are created equal. Eating a variety of nutrient-dense plant-based foods can help you meet your needs and support your overall health.

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Whether you’re adopting a vegan or vegetarian diet or simply cutting back on meat, plant-based proteins have gained incredible and well-deserved popularity due to their health and environmental benefits. From beans and lentils to tofu, nuts, and seeds, plant-based proteins support muscle health, heart health, and even blood sugar balance. But not all plant proteins are created equal. Knowing which ones to choose and which to skip, depending on your needs, can make a big difference. 

Continue reading to discover more about the benefits, potential drawbacks, and how to incorporate plant proteins into your diet effectively. 

The Benefits of Plant-Based Proteins

Even if you don’t completely cut out animal foods, adding more plant-based proteins to your diet can offer a wide range of health perks. Many plant proteins are also rich in fiber, antioxidants, vitamins, minerals, and other powerful plant compounds that support heart health, digestion, and may help with blood sugar regulation. Unlike many animal proteins, plant-based options tend to be significantly lower in saturated fats and free from trans fats, which may reduce your risk of chronic diseases, such as heart disease and type 2 diabetes.¹

Plant proteins are also naturally anti-inflammatory, and diets rich in these foods, including legumes, nuts, and whole grains, are linked to lower levels of inflammation and improved metabolic health.²  Whether you’re aiming to feel more energized, improve your digestion, or maintain a healthy heart, incorporating more plant-based proteins into your diet can be a smart step. 

Potential Drawbacks of Plant-Based Proteins

While plant-based proteins come with a lot of health benefits, there are a few considerations to keep in mind, especially if you’re relying on them as your main protein source. Some plant proteins are not as bioavailable as animal proteins, which means your body can’t absorb and use them as efficiently, and plant foods are generally less protein-dense than animal foods. 

This doesn’t mean you can’t meet your needs, but you may need a larger quantity of plant-based protein foods than you would from animal sources. And while most plant proteins do not include sufficient amounts of every amino acid, you can meet your needs by including a variety of plant protein foods in your diet. 

And while a healthy plant-based diet may reduce inflammation and disease risk, unhealthy plant-based diets can actually increase it. One study found that while a healthy plant-based diet decreased the risk of diabetes by 34 percent, an unhealthy plant-based diet actually increased the risk of diabetes by 16 percent.³

While many plant-based proteins offer added nutritional benefits, not all of them are the healthiest options. Here are a few you may want to limit in your diet: 

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• Plant-based meat alternatives: While meat-like plant-based foods are convenient, they’re often highly processed and loaded wth sodium, fillers, and oils, making them ideal for occasional treats, not everyday staples. 
• Textured vegetable protein (TVP): While TVP is made from soy and is rich in fiber and protein, it’s highly processed and should be enjoyed in moderation. 
• Protein-enriched snack foods: Many bars, cereals, cookies, and chips are fortified with plant-based protein, but are also high in sodium, added sugars, and fats.
• Seitan: This high-protein meat alternative has a meaty texture, but is made completely from wheat gluten. While this is fine for some people, anyone with celiac disease or gluten sensitivities will want to steer clear. 
• Sweetened plant-based milks: As an alternative for dairy, almond milk, soy milk, oat milk, and milk made from pea protein can include additives and extra sugars to improve the taste and texture. Make sure to read the label on any plant-based milks. 

The Most Nutritious Plant-Based Protein Sources

A healthy plant-based diet includes plenty of nutrient-dense whole foods that provide protein, fiber, healthy fats, and plenty of vitamins and minerals to support your overall health and keep your blood sugars steady. Here are some of the most nutritious plant-based protein sources you can enjoy: 

• Legumes: Beans, chickpeas, lentils, and peas are affordable plant-based proteins that also offer the added benefit of being excellent sources of fiber and numerous essential vitamins and minerals. Research indicates that individuals who consume more legumes are more likely to maintain a healthier body weight than those who do not.⁴
• Soy Foods: Soybeans and soy-based foods, including tofu, tempeh, and edamame, are complete proteins, meaning they contain sufficient amounts of all 9 essential amino acids. Soy is also a plant source of iron, which can be difficult to get on a plant-based diet. Whether you drink soy milk, enjoy tofu scrambles, or sprinkle edamame on your salads or into your stir-fries, soy is an easy plant-based protein to incorporate into your diet. 
• Whole Grains and Pseudocereals: All whole grains contain some protein, whether you’re eating whole wheat bread, brown rice, or whole grain oats. Refined grains, on the other hand, have many of the nutrients, including protein, stripped away during processing.  Quinoa and amaranth are often thought of as grains, but are actually pseudocereals, coming from different plant families. Both provide all essential amino acids and are good sources of protein. 
• Nuts and Seeds: Almonds, walnuts, cashews, sunflower seeds, chia seeds, and hemp seeds are rich in protein and good sources of healthy, unsaturated fats. They can be easily sprinkled on salads, added to oatmeal or baked goods, enjoyed as a seed or nut butter, or included in trail mix and other snacks.  
• Nutritional yeast: This vibrant powder is an inactive strain of the fungus Saccharomyces cerevisiae and has an impressive 5 grams of protein in every tablespoon. It’s also one of the only vegan sources of vitamin B12. Nutritional yeast adds a nutty, cheesy flavor to foods and is excellent in cheese alternatives or sprinkled onto popcorn for extra flavor. 
• Spirulina: This nutrient-dense blue-green algae is a complete protein and rich in iron, B vitamins, and antioxidants. It’s best used in small amounts in smoothies or as a snack. 

Combining Plant Proteins for Complete Nutrition

Many plant-based proteins are lower in one or more essential amino acids, which is why they’re often called “incomplete proteins.” But that doesn’t mean you can’t meet your protein needs on a plant-based diet. By eating a variety of plant foods, including grains, legumes, nuts, and seeds, throughout the day, your body naturally gets all nine essential amino acids.

While some experts in the past have encouraged the complementary pairing of plant proteins in each meal, like grains and legumes, this isn’t necessary. Instead, focus on variety throughout the day. Mixing up your plant-based protein sources is an easy and effective way to support your nutrition without overthinking it. Focus on diversity, not perfection, when it comes to getting enough of the right kinds of protein on a plant-based diet. 

The Bottom Line

Plant-based proteins offer a range of health benefits, including improved digestion, enhanced heart health, and a reduced risk of several chronic diseases. However, just because a protein is plant-based doesn’t mean it’s automatically healthier. Eating a variety of nutrient-dense whole food plant proteins, such as soy, nuts, seeds, and legumes, throughout the day can help you meet your protein needs and support your overall health. 

Learn More With Signos’ Expert Advice

Choosing the right plant-based proteins can support steady energy, better blood sugar balance, and long-term health, but understanding how your body responds to different foods is key. With Signos, you can get personalized insights into how plant-based foods (and others) affect your blood glucose levels in real time. Learn more about how Signos can support your health.