Myths About Plant-Based Proteins: What You Need to Know

by Sarah Harper MS, RD, LDN | Nov 18, 2024 | Education, Nutrition | 0 comments

This article will bust some of the biggest myths about plant-based proteins, so you can make informed choices and feel confident about including them in your flexitarian lifestyle.
Hi, I'm Sarah Harper. I am a Registered Dietitian Nutritionist who loves to cook, eat, and talk about food! Here at The Addy Bean, you'll discover an array of flexitarian recipes. My mission is to inspire and encourage others to eat and explore the world of plant-based foods!

Myths About Plant-Based Proteins: What You Need to Know

Plant-based proteins are becoming more popular as people look for healthier, more sustainable, and ethical ways to eat. Whether you’re trying to eat less meat or just explore new food options, plant-based proteins offer lots of benefits. 

However, many people hesitate to include them in their diet because of concerns or misconceptions, like not getting enough protein or missing essential nutrients.

This article will bust some of the biggest myths about plant-based proteins, so you can make informed choices and feel confident about including them in your flexitarian lifestyle.

Trader Joe's Greek Chickpeas next to two bowls with greek grain bowls using Trader Joe's Harvest Blend

Myth #1: You Can’t Get Enough Protein on a Diet incorporating Plant-Based Proteins

The Myth: Plant-based diets don’t provide sufficient protein.

The Truth: Variety ensures adequate protein intake (e.g., beans, tofu, lentils, and plant-based meats).

Examples of Plant-Based Foods with High-Protein:

Edamame (Soybeans)

  • Protein: ~18.5 grams per cup (cooked)
  • Enjoy as a snack or add to salads and stir-fries.

Lentils

  • Protein: ~18 grams per cup (cooked)
  • Perfect for soups, stews, and curries.

Tofu

  • Protein: ~10 grams per 1/2 cup (firm tofu)
  • Versatile for stir-fries, soups, or grilled dishes.

 

Myth #2: Plant-Based Proteins Don’t Provide Essential Amino Acids

The Myth: Plant-based proteins are incomplete or insufficient in essential amino acids.

The Truth: Combining foods like beans and rice or consuming a variety over time ensures all nine essential amino acids.

The body does not require all essential amino acids to be consumed in a single meal. Instead, it maintains a pool of amino acids that it draws from throughout the day to build and repair tissues. As long as you consume a variety of protein sources throughout the day, your body can assemble the essential amino acids it needs.

 

Myth #3: Plant-Based Proteins Are Only for Vegans

The Myth: If you’re not vegan, plant-based proteins aren’t for you.

The Truth: Flexitarians and omnivores can benefit from incorporating plant-based proteins for variety and health.

Reducing meat consumption, even without eliminating it, has significant environmental and ethical benefits. Livestock farming is a major contributor to greenhouse gas emissions, water use, and deforestation, so cutting back helps conserve resources and protect ecosystems. Ethically, eating less meat reduces demand for factory farming, improving animal welfare by promoting more humane practices. Small steps, like replacing a few meals a week with plant-based options, can make a meaningful difference for the planet and animals alike.

 

Myth #4: Plant-Based Proteins Are Too Expensive

The Myth: Plant-based proteins, especially alternatives like plant-based meats, cost too much.

The Truth: Affordable options like beans, lentils, and tofu are cost-effective and nutritious.

Examples Plant-Based Staples vs. Animal Proteins:

 

infographic compairing plant-based proteins vs animal based proteins for cost comparison

 

Bottom Line

Plant-based proteins are nutritious, versatile, and accessible for everyone, making them a great addition to any diet. 

Whether you’re a full-time vegetarian or a flexitarian looking to eat less meat, starting small and staying curious can open up a world of delicious and sustainable options. 

Ready to learn more? Check out our [Guide to Plant-Based Proteins] for tips, recipes, and inspiration!

Sarah Harper in her kitchen with a cutting board, broccoli, carrots, and a fruit bowl.
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Hi, I'm Sarah Harper. I am a Registered Dietitian Nutritionist who loves to cook, eat, and talk about food! Here at The Addy Bean, you'll discover an array of flexitarian recipes. My mission is to inspire and encourage others to eat and explore the world of plant-based foods!

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