Most people have a misconception that plant-based diets do not have sufficient protein. It is untrue. The truth is plant protein can provide you with some of the essential health benefits listed below.

How Much Protein Does Your Body Need?

No matter what type of diet you choose, the most important thing is that it includes protein. Protein is an important component of almost all cells in your body. Your skin, bones, nails, and hair are mostly made of protein. Your body also uses protein in building muscles, repairing tissues, and generating hormones, enzymes, and other essential biochemicals. One of the interesting facts that you need to know about proteins is that they do not get stored in your body, unlike carbohydrates and fat. In other words, you require a constant consumption of protein to meet your needs.

So, how much protein should you incorporate into your daily diet? According to the Academy of Nutrition and Dietetics, it is recommended that you consume 0.8 grams of protein for every kilogram of your body weight. For instance, if you weigh 165 pounds, you will require at least 60 grams of protein each day. Just remember that this is just the minimum requirement. If you exercise regularly, build muscle mass, or lose weight, you should have a higher protein intake.

What Are the Essential Benefits of Plant Protein?

Proteins are composed of 20 amino acids. Your body is only capable of producing 11 amino acids, and the remaining nine amino acids should come from your diet. That is why they are known as essential amino acids. A protein can only be complete if it contains these nine essential amino acids. Several plant foods perfectly fit this description, including soy, hemp, quinoa, etc.

Aside from keeping your muscles and tissues healthier, plant proteins are beneficial for weight loss. It is because plant-based proteins have low calories and fat compared to animal proteins. Furthermore, they are rich in fibre and essential nutrients. By choosing plant protein instead of animal protein, you can minimise your intake of calories. At the same time, it can boost your daily nutrient requirement. To obtain all of these essential amino acids, you have to consume different varieties of plant proteins. It is also the best way of making sure that you are getting all the vitamins, minerals, and other nutrients that your body requires.

Where Can Plant-Based Protein Be Obtained?

While most plant foods include a bit of protein, certain foods contain a greater amount of this essential macronutrient. Some of the great plant-based protein sources include black beans, almond butter, green peas, lentils, oatmeal, quinoa, kale, pumpkin seeds, hemp seeds, kidney beans, spirulina, chia seeds, nutritional yeast, etc. Aside from being rich in plant proteins, you can easily incorporate them into your daily diet. For instance, you could make a kale salad mixed with toasted pumpkin seeds and fresh quinoa. Or you could make a tasty kidney bean and lentil stew. For an instant protein boost, try adding spirulina, chia seeds, almond butter, or nutritional yeast to your smoothies and shakes.


Whether you want to lose weight, improve your health or have a healthier diet, you need to include these plant-based proteins in your diet. By eating foods that are rich in plant proteins, you can enjoy its essential benefits!