Here's some myth busting on protein
Myth: Dietary protein is only important for men, not women
Fact: Good protein intake is important for everyone!
We all need sufficient protein for muscle maintenance and growth, and to support various vital functions. It’s as crucial for women, as it is for men, to ensure they meet their RDA of dietary protein to prevent deficiency and support overall health.2,4
Myth: You can’t get enough protein on a plant-based diet
Fact: A well-balanced plant-based diet offers a number of protein-rich options
There’s a common misconception that you can’t get sufficient protein and therefore all essential amino acids on a plant-based diet. While animal protein may be more protein-dense than some plant-based proteins, this doesn’t mean you can’t get protein from plant-based foods.
Some plant-based protein-rich foods include:
- tofu
- tempeh
- seitan
- peas
- beans
- lentils
- chickpeas
- quinoa
- Mycoprotein (found in Quorn products)
- nuts
- seeds
- fortified foods
- protein powders
While certain plant-based foods may lack essential amino acids, pairing them with other protein-rich foods can ensure all amino acid requirements are met, as different plant-based foods are high in different essential amino acids. For example, rice is rich in methionine but lacks lysine and thiamine, while beans are rich in lysine and thiamine but lack methionine. Combining beans with rice provides complementary amino acids, ensuring essential amino acid requirements are met.1
Myth: All protein-rich foods are healthy
Fact: Whilst protein is crucial for the reasons we’ve discussed above, not all protein sources are equally nutritious.
Consuming lots of fatty cuts of red meat and processed meat have been linked to an increased risk of cardiovascular disease compared to plant-based protein sources. This is because plant-based protein sources often contain more unsaturated (“good”) fats, which are beneficial for heart health. Additionally, consuming poultry, legumes, and nuts is related to a lower risk of type 2 diabetes, whilst eating more red meat relates to a higher risk.2