Today I want to delve into the fascinating world of plant protein! Being plant based for the last seven years means the single most asked question I get is..."where do you get your protein from?" Well I'm here to tell you, from lots of places!

Protein is an essential macronutrient that plays a crucial role in maintaining a healthy body and mind.

While animal products have long been associated with protein intake, there is a growing recognition of the benefits of plant-based protein sources. Later on, I also want to explore the latest research on IGF-1 (Insulin-like Growth Factor 1) and its implications for our health as that is something that is coming up a lot in research, yet isn't being spoken about as much.

So, let's dive in and discover the diverse sources of plant protein that can nourish our bodies while promoting overall well-being!

Why is Protein Essential in Our Diets?

Protein is often referred to as the "building block" of life, and for good reason. It is involved in numerous vital processes within our bodies, including the growth, repair, and maintenance of tissues, the production of enzymes and hormones, and the transportation of nutrients.

Protein is composed of smaller units called amino acids, which are essential for the synthesis of new proteins. There are 20 different amino acids, and while our bodies can produce some of them, there are nine essential amino acids that we must obtain from our diets.

Plant Protein Sources

Contrary to popular belief, a well-planned plant-based diet can provide all the necessary amino acids and fulfill our protein requirements. Here are some excellent sources of plant protein:

1. Legumes: Lentils, chickpeas, black beans, and soybeans are rich sources of protein. They are versatile, affordable, and can be incorporated into a wide range of dishes such as soups, salads, and stews.

2. Grains: Quinoa, brown rice, amaranth, and whole wheat products like bread and pasta offer a substantial amount of protein. They can be the foundation of a nutritious meal, providing energy and essential nutrients.

3. Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, hemp seeds, and pumpkin seeds are not only packed with protein but also provide heart-healthy fats and fiber. They make for great additions to smoothies, yogurt, or as toppings for salads.

4. Leafy Greens: Spinach, kale, broccoli, and other leafy green vegetables may not have high protein content compared to other sources but are still significant contributors to overall protein intake. They are also packed with vitamins, minerals, and antioxidants.

5. Plant-Based Protein Powders: For those who need an extra protein boost or prefer convenient options, there are various plant-based protein powders available in the market. Look for products made from pea, rice, hemp, or soy protein isolates.

Benefits of Plant Protein

You won't find me aruging that animal protein doesn't have nutrients, it absolutely does. However, if you were interested in incorporating plant protein into your diet, it's good to know it offers several benefits:

1. Heart Health: Plant proteins are often low in saturated fats and cholesterol, making them heart-healthy choices. They can help lower the risk of cardiovascular diseases.

2. Digestive Health: Plant proteins are typically rich in dietary fiber, promoting healthy digestion, preventing constipation, and supporting gut microbiota diversity.

3. Reduced Inflammation: Plant-based diets are associated with lower levels of inflammation in the body due to the presence of antioxidants and anti-inflammatory compounds in plant foods.

4. Weight Management: Plant proteins, being nutrient-dense and high in fiber, help create a feeling of satiety, aiding in weight management and potentially reducing the risk of overeating.

The Latest Research on IGF-1:

I may become quite unpopular here. For the last decade at least, if not longer, the wellness industry out there will tell you, protein, protein, protein. It seems we are all deficient in protein. Whilst that may be true for some (remember we are all different and therefore universal health advice is not always a good thing), for many of us, we do get an adequate amount of protein, especially in the context of longevity.

Allow me to explain. On one hand, if you are have a fat loss goal, increasing your protein intake and engaging in strength training to build muscle will absolutely be beneficial, make no mistake about that. However, there is something to consider in the long run and that is to become aware of IGF-1.

Insulin-like Growth Factor 1 (IGF-1) is a hormone produced in the liver and plays a critical role in growth and development. Recent studies have explored the potential effects of IGF-1 on various aspects of health, including longevity and disease risk. While IGF-1 is naturally present in our bodies and plays an essential role during growth, there is ongoing research regarding its potential impact on health when levels are elevated.

1. Cancer Risk: Some studies suggest that higher levels of IGF-1 may be associated with an increased risk of certain cancers, including breast, prostate, and colorectal cancer. However, more research is needed to establish a clear cause-and-effect relationship and to better understand the underlying mechanisms.

2. Aging and Longevity: There is a growing interest in the relationship between IGF-1 and aging. Some studies propose that lower levels of IGF-1 may be linked to increased longevity and a reduced risk of age-related diseases. However, this area of research is complex, and further investigation is required to fully comprehend the role of IGF-1 in the aging process.

3. Insulin Sensitivity: IGF-1 can influence insulin sensitivity, which is crucial for maintaining balanced blood sugar levels and preventing conditions like type 2 diabetes. High levels of IGF-1 may impair insulin sensitivity, potentially increasing the risk of metabolic disorders. Nonetheless, more research is needed to establish a definitive link.

4. Muscle Growth and Recovery: IGF-1 plays a vital role in muscle growth and repair. It promotes protein synthesis, which is essential for building and maintaining muscle tissue. However, excessive levels of IGF-1, often achieved through synthetic means such as anabolic steroids, can have detrimental effects on overall health.

It's important to note that the effects of IGF-1 can vary depending on factors such as age, overall health status, and lifestyle choices. If you have concerns about IGF-1 levels or its potential impact on your health, it's best to consult with a healthcare professional who can provide personalized guidance.

If you can gather from how I've worded the above, the research on this is quite recent and there is a lot more to explore here. However, from what I can gather, there is a sweet spot for the safe amount of protein. We definitely need a good amount (this can all be calculated based on many algorithms out there), but we can also have too much of a good thing. 

To wrap this all up for you, plant protein sources offer a diverse array of options for meeting our protein needs while enjoying the benefits of a plant-based diet.

Incorporating legumes, grains, nuts, seeds, and leafy greens into our meals can provide us with ample protein, fiber, and essential nutrients. These plant proteins contribute to heart health, digestive well-being, reduced inflammation, and weight management.

As for the latest research on IGF-1, I already mentioned that the understanding of its role in various aspects of health is still evolving. While some studies suggest potential associations between IGF-1 levels and cancer risk, aging, and insulin sensitivity, more research is required to establish definitive conclusions. It's crucial to maintain a balanced lifestyle, including a nutritious diet, regular physical activity, and regular medical check-ups to support overall well-being.

Remember, making informed choices about our protein sources and understanding the latest research empowers us to lead healthier lives and make choices that align with our individual wellness goals. Embrace the power of plant protein and nourish your body while exploring the exciting world of plant-based nutrition!

Until next time,

Your Health Coach Bethany