What is a Dietitian and How Can They Support You?
Xavier Toledo, MS, RD, LDN
July 7, 2024
By
Xavier Toledo, MS, RD, LDN
When you hear the word “protein,” what comes to mind? Maybe it’s a meat of some sort, a scoop of protein powder, or a hearty bean stew. Whatever the image, protein is often celebrated as a key player in our diets, and for good reason. It’s essential for building and repairing tissues, making enzymes and hormones, and supporting overall health. But what exactly is protein?
In this guide, we’re going to explore the basics of protein, clarify common misconceptions, and discover easy ways to include plant-based sources in your diet.
Proteins are large, complex molecules that play many critical roles in the body. They are made up of smaller units called amino acids. Imagine amino acids as the individual links in a chain, each with unique properties. There are 20 different amino acids, and they combine in various ways to create thousands of proteins, each with its own specific function.
Of these 20 amino acids, nine are considered essential because our bodies cannot produce them; we must obtain them from our diet. The good news is that you don’t need to stress about combining specific foods to get these essential amino acids. As long as you consume a variety of grains, legumes, and vegetables, you’ll get all the essential amino acids your body needs.
Now that we have discussed the basics of protein, let’s explore some of their roles. Proteins have a multitude of roles in our bodies, including:
All plant-based foods contain all nine essential amino acids, contrary to the outdated belief that some plant foods are incomplete proteins. The term “complete protein” originated in the early 20th century when researchers believed that only animal products contained all essential amino acids in the necessary proportions for human health. However, modern research has shown that all plant foods provide all the essential amino acids, albeit in varying amounts.[1]
Whether you’re eating quinoa, soy, or any other plant food, you’re getting all the essential amino acids your body needs. The key is to focus on consuming a variety of plant-based foods and meeting your energy needs, which not only ensures sufficient protein intake but also supports the maintenance of balanced amino acid pools. These pools enable your body to draw on a steady supply of amino acids throughout the day, promoting overall nutritional balance.
One of the biggest myths about protein is that we need large amounts to be healthy. The average American consumes more protein than necessary. According to the U.S. government, the recommended daily allowance (RDA) for protein is about 46 grams for women and 56 grams for men.[2] However, many of us consume much more than this.
To put these numbers into perspective, here’s an example of how to get 56 grams of protein in a day with plant-based sources:
As you can see, it’s entirely possible to meet your protein needs with plant-based foods, and it’s often easier than you might think.
A common misconception is that plant-based diets lack sufficient protein. This couldn’t be further from the truth. As illustrated above, plants are excellent sources of protein and come with additional benefits that animal proteins might not offer.
If you’re looking to diversify your protein sources and include more plants in your diet, here are some simple and delicious ways to add more plant proteins:
If you’re new to cooking things like tofu and quinoa, check out my blog post “7 Kitchen Tools to Enhance Your Plant-Based Cooking” for tools to help you do so.
Animal proteins often come with saturated fats and cholesterol, which can contribute to health issues if consumed in excess. On the other hand, plant proteins are typically accompanied by fiber, antioxidants, vitamins, and minerals. These additional nutrients support overall health and digestion.
Remember, it’s not about being perfect or going entirely plant-based overnight. It’s about making conscious choices to include a variety of protein sources in your meals and reaping the benefits over time. Whether you include animal proteins in your diet or not, the goal here is to explore the benefits of incorporating more plant proteins into your meals and to enjoy the variety and nutritional benefits they offer.
Good news: Xavier will be offering personalized nutrition counseling to the Choose More Plants community soon. This service will be tailored to your unique needs and goals, helping you make sustainable dietary changes. Join his waiting list to be the first to know about pricing, availability, and detailed service information when it launches.
Beyond nutrition counseling, Xavier is available for consulting, talks & workshops, and more. Learn more here.
Subscribe to our newsletter and become part of a group of people dedicated to choosing more plants. Enjoy exclusive content, free resources, and insider tips to help you on your journey.
