Plant Based Protein

By: Shaun Hui and Lindsay Schwartz, Keene State College Dietetic Interns
About Us
Lindsay Shaun
What are your experiences with eating or
cooking plant based proteins?
Objectives

By the end of this presentation, you will be able to

1. Identify 1 nutritional benefit of eating plant based proteins

2. Identify 1 way that you will be able to incorporate plant based proteins
into a meal.
What do you know about plant-based
proteins?
Beans - ½ cup chickpeas = 7 g protein
Peanut butter - 2 Tbsp = 8 g protein

https://teddie.com/wp-content/uploads/2017/01/Header_Products.jpg

http://bcconnections.org/wp-content/uploads/2014/03/beans.jpg
Tofu - ½ cup = 10 g protein

Tempeh - ½ cup = 16 g protein

Seitan - ½ cup = 45g protein

https://www.organicfacts.net/tofu.html

https://yupitsvegan.com/basic-homemade-seitan/
 Tofu

http://www.nasoya.com/wp-
content/uploads/2016/11/Tofu-Extra-Firm-
250x300.png

https://i5.walmartimages.com/asr/e823f52b-5a41-4cfb-a194-
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nWidth=450&odnBg=FFFFFF
 Tempeh https://healthycoconut.files.wordpress.com/2011/08/img_6834.jpg

http://www.naomimoriyama.com/wp-content/uploads/2016/03/Tempeh-Packages.jpg
http://www.brendajwiley.com/images/seitan/vital_wheat_gluten_example.jpg
Seitan

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https://vegcharlotte.files.wordpress.com/2014/03/uptons-naturals-bacon-seitan-box1.jpg?w=610 921785 38a92a6e3282bb5adc/images/pecan_crusted_seitan.jpg
What other plants have protein?

https://www.health.harvard.edu/healthy-eating/6-suggestions-for-adding-whole-grains-to-your-diet
https://www.organicfacts.net/health-benefits/vegetable
 KAMUT® Farro

https://nuts.com/images/auto/510x340/assets/d91f9f0e251f67eb.jpg

https://www.quickanddirtytips.com/sites/default/files/styles/insert_large/
public/images/3546/kamut.jpg?itok=x7zQAPIo

http://whatjewwannaeat.com/wp-content/uploads/2016/07/Spice-Rubbed-Eggplant-
http://ninecooks.typepad.com/.a/6a00d83451fa5069e20111685ce358970c-pi
with-Farro-and-Cranberries-6-600x400.jpg
Plant Food Properties

● Complex carbohydrates

○ Digested more slowly than simple carbohydrates

● Less energy-dense than animal proteins

● Packed with vitamins and minerals

http://1y2u3hx8yml32svgcf0087imj.wpengine.netdna-cdn.com/wp-content/uploads/2016/05/8-Plant-Based-Protein-To-Support-Weight-Loss-752x472.jpg
Complete Proteins
● Complete protein - contains all essential amino acids
○ Animal vs plant proteins
● Old research
○ Pair proteins every meal
● Current research
○ If you are eating a variety of proteins throughout the day, they do
not need to be paired
● Most important point: a variety of foods with protein is key!
Getting Enough Protein

● About 70% of total protein eaten in America is from animal products/meat.

● Recommendations: 10-35% of total calories from protein

● Protein deficiency in this country is rare

http://www.naturallivingideas.com/vegetarian-sources-of-protein/
Benefits of Plant Based Proteins

● Improved blood glucose levels

● Decreased risk of cardiovascular disease

● Decreased inflammation

● Increased protection against plaque buildup in the arteries

● Inexpensive options
How do you think you can incorporate more
plant based proteins into your meals?
How to cook beans

http://bcconnections.org/wp-content/uploads/2014/03/beans.jpg
Suggested Examples

Consider adding beans to:

Feeling more adventurous?
● Tacos ● Black bean brownies
● Chili ● Lentil Sloppy Joes
● Salads
● Bean dip
Food Sample

Lentil Sloppy Joes!

Call to Action

Incorporate a plant based protein into at

least 2 meals this week!
Questions?
References
(1) Richter CK, Skulas-Ray AC, Champagne CM, Kris-Etherton PM. Plant Protein and Animal Proteins: Do They Differentially Affect
Cardiovascular Disease Risk? Advances in Nutrition. 2015;6(6):712-728. doi:10.3945/an.115.009654.
(2) Trapp CB, Barnard ND. Usefulness of Vegetarian and Vegan Diets for Treating Type 2 Diabetes. Current Diabetes Reports.
2010;10(2):152-158. doi:10.1007/s11892-010-0093-7.
(3) North Dakota State University. All About Beans Nutrition, Health Benefits, Preparation and Use in Menus - Publications.
https://www.ag.ndsu.edu/publications/food-nutrition/all-about-beans-nutrition-health-benefits-preparation-and-use-in-
menus#section-19. Accessed May 1, 2018.
(4) National Center for Health Statistics. Centers for Disease Control and Prevention.
https://www.cdc.gov/nchs/hus/contents2016.htm. Published April 9, 2018. Accessed May 1, 2018.
(5) Cullum-Dugan D, Pawlak R. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of
Nutrition and Dietetics. 2015;115(5):801-810. doi:10.1016/j.jand.2015.02.033.
(6) Diabetes Superfoods. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-
healthy-food-choices/diabetes-superfoods.html. Accessed May 1, 2018.
(7) https://extension.tennessee.edu/Smith/Documents/FCS/NFS2.%20Beans%20Lesson.pdf