How much of these plant-based foods would you have to eat to get the same amount of protein as from meat?
People looking to adopt a vegetarian or vegan diet often find themselves contending with the long-held and widespread concern that plants simply don't provide an adequate amount of protein and essential nutrients.
While it is true that meat from animals can supply many nutrients required by the human body, it cannot provide all of them—and the same is true of plants. A healthy meal should be comprised of nonstarchy fruits and vegetables (50%), whole grains of unprocessed starchy food (25%), and lean protein (25%), according to the Department of Agriculture. The latter food group is the point of contention.
Plants certainly contain quality protein but in different amounts than an equal portion of meat. Generally, legumes are higher in protein than other plants and much richer in fiber than any animal product. Certain fruits are packed with crucial vitamins—such as vitamin C—and are better sources of healthy fats needed by the body to function properly. Nonetheless, meat also provides essential nutrients that are not found in most plants, but that can and should be supplemented.
Another issue that has taken center stage in recent years is the way meat production affects climate change. Environmental protection activists and agencies have been trying to raise awareness by spreading data-supported information about how toxic the industry is to the planet. A 2021 report published in Nature Food, for example, found that global greenhouse gas emissions produced by the meat industry are twice that of those caused by the production of plant-based foods.
Nevertheless, many factors should be taken into consideration before adopting any kind of diet. Habits, preferences, and availability of foods are often the key deciders, but health and well-being are equally as important in making dietary decisions. Ideally, everybody should consult a doctor before transitioning into a new food regime.
Thistle investigated how much of various plant-based foods you would have to eat to get the same amount of protein as from meat using data from My Food Data.
