The rapid growth of the world’s population, which is expected to reach between nine and ten billion people by 2050, highlights the urgent need to find alternative proteins to those we already consume, preferably healthier and more sustainable ones.
In the face of these challenges, innovative alternatives to traditional animal products are being explored, such as edible insects, cultured meat and, above all, plant-based proteins (plant-basedaccording to Anglo-Saxon terminology), which are the most in demand.
But how much do we really know about plant proteins and their potential to revolutionize our diet?
Benefits and challenges of diets plant-based
Are low-protein plant-based diets healthy? The answer is a resounding no. It all depends on what foods we eat and how we combine them. Legumes, grains, seeds, algae and mushrooms, for example, are plant foods that provide a high concentration of protein.
In fact, a well-balanced vegetarian or vegan diet can meet the protein needs of most healthy people. However, it is important to understand the differences between animal and plant proteins.
Nine essential amino acids
We can compare proteins to a puzzle: if one piece is missing, the puzzle is incomplete. Of the 20 amino acids needed to form proteins, 9 are considered essential. Our bodies cannot make them, so we must obtain them daily through our diet. These essential amino acids play multiple roles in our bodies: they are components of muscles, bones, skin, hair, and organs. They are also needed to break down food, produce hormones and brain chemicals, and serve as a source of energy.
Unlike animal proteins, plant proteins often do not contain all 9 essential amino acids. For example, legumes have limited amounts of an amino acid called methionine, while cereals do contain it in larger amounts, but have lower amounts of lysine and threonine. Since they do not provide all of these 9 amino acids, they are considered incomplete proteins.
So how can we make sure we’re getting all the essential amino acids if we’re on a plant-based diet? By combining foods! For those on a vegetarian or plant-based diet, it’s essential to combine different sources of plant protein to make sure we get all the essential amino acids. Simple combinations, such as mixing legumes with grains, and legumes with nuts and/or seeds, can make all the difference.
Meat analogues: are they healthy?
“Vegan” hamburgers, sausages, chorizos and nuggets are some of the products that we can find on the market under the name of meat analoguesThese products, designed to imitate traditional meat foods, are made primarily from soy, rice and peas.
Meat analogues can be a valuable option for those following a vegan or vegetarian diet, as well as for those who wish to reduce their meat consumption. However, a crucial question arises: are they really healthy?
The fact that they are made from plant-based ingredients does not necessarily guarantee that they are healthy. It is essential to pay attention to the labels of these products, as some may contain an extensive list of ingredients, including low-quality oils, added sugars, high percentages of salt and various additives. This makes them ultra-processed products, with similar negative health effects to other highly processed foods.
Nori, kombu, wakame and other seaweed
Oceans cover more than 70% of the Earth’s surface, hosting a vast variety of marine species that are essential for almost half of total global biodiversity. Why not explore what lies beneath their depths to feed us? Researchers around the world are studying the multiple benefits that these marine species can offer through projects such as ALEHOOP.
Seaweed (micro and macro) has been an essential component of the Asian diet for centuries. In recent times, there has been a notable increase in its consumption in Western countries, driven by growing knowledge about its health benefits. Among the most widely consumed seaweed species are nori, kombu and wakame.
On the other hand, the consumption of microalgae spirulina, in powder form and even incorporated into foods, is booming.
It is particularly notable that red algae (such as nori) have the highest protein content, surpassing many land plants and other types of algae.
In addition to algae, mushrooms are also gaining recognition as alternative protein sources. A prominent example is tempeh, made from fermented soybeans, and Quorn™, a commercial meat substitute based on mushroom mycelium. Fusarium poisoningThese products are not only high in protein, but also offer a sustainable and nutritious alternative to animal-based proteins.
Consuming a variety of plant sources will provide all the necessary amino acids, and the use of bioactive molecules, antioxidants, vitamins and minerals, contributing to a healthier diet and a sustainable food future.
Camila Jimenez Gonzalez, Research Staff, University of Vigo
This article was originally published on The Conversation. Read the original.
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