A report released by the Plant Based Foods Industry Association (PBFIA) last year found that there is a ‘noticeable increase’ in the adoption of plant-based eating habits in India. According to the report, over 67% of the respondents chose plant-based products because they were motivated by animal welfare issues. Furthermore, 54.1% did so for environmental concerns, while 48.6% believed that plant-based foods have health benefits and could lower the risk of chronic diseases and food allergies.
Many people associate protein with meat, but the essential nutrient can also be derived from plants and plant-based options that are now getting increasingly popular, as the PBFIA report highlights. But does that mean that plant-based foods are a healthier option, particularly for people looking to lose or manage their weight?
Consumption of protein is crucial for your health and overall well-being. It offers muscle growth and repair, metabolism support, bone health and immunity. According to experts, a combination of both animal and plant proteins helps in the long run. If plant protein impacts longevity and affects metabolic health, then animal-based food is good for muscle growth. It is always better to adopt a balanced approach while consuming these proteins, claim experts.
“It is good to have a balance. Incorporating a variety of animal and plant-based proteins in your diet is beneficial. Animal proteins offer essential amino acids and nutrients for muscle growth, while plant-based proteins provide fibre, vitamins, minerals, and health benefits like reduced risk of chronic diseases,” says Dr Sangeeta Tiwari, clinical nutritionist, Artemis Lite, New Friends Colony, Delhi.
Overall, protein consumption has benefits such as muscle growth and repair. “Protein has amino acids that are the necessary building blocks, essential for muscle tissue repair and growth after exercise or injury. It helps in weight management as it increases the feelings of fullness and satiety, which helps in controlling appetite and reducing overall calorie intake. It has a higher thermic effect in comparison to fats and carbs, which means that it requires more energy to digest, potentially boosting metabolism. It is also linked with increased bone mineral density, reducing the risk of osteoporosis and fractures while strengthening the immune system, helping in producing antibodies and supporting immune cell function, which aids in illness prevention and recovery,” adds Tiwari.
Intake of plant-based proteins helps to maintain weight as well as cardiovascular health while including animal sources provides essential nutrients for the body, says fitness and nutritional scientist Siddhant Bhargava, who is also the co-founder of Food Darzee, a health and nutrition startup that offers scientifically planned diets and customised meal plans. “This would have a composite nutritional profile that would be beneficial towards maintaining holistic well-being,” he adds.
Why plant protein
Across studies, it has been found that plant-based meats typically offer fewer calories and less saturated fat than their animal-based counterparts and have the advantage of containing zero cholesterol and being a source of dietary fibre.
Alternative proteins often match or even exceed the protein content found in conventional meats, as per the Good Food Institute (GFI) India, the central expert organisation, thought leader, and convening body in the Indian ‘alternative protein’ or ‘smart protein’ sector suggests.
“Initial studies suggest that swapping conventional meat for plant-based meat could reduce the risk of heart disease and bowel cancer and improve gut health. The products in the market are healthier and environmentally sustainable than the animal-derived counterparts that they seek to replace—a plant-based meat sausage is unlikely to have more additives or preservatives than a meat-based sausage. In fact, preservatives commonly used in processed meats—sodium nitrate and sodium nitrite—are classified by the World Health Organization as ‘probably carcinogenic to humans’. Plant-based meats do not contain these preservatives,” says Sneha Singh, acting managing director, GFI India.
When it comes to sources like microalgae and seaweed which are sustainable treasure troves of nutritionally valuable compounds, their integration into the alternative protein sector could help meet both nutritional needs and sustainability goals.
“We can expect plant-based meats to become increasingly nutritious and surpass animal meats in terms of health benefits whilst avoiding the negative implications of consuming animal-derived protein. From a public health perspective, livestock farming in India and industrialised animal agriculture has come under attention due to the indiscriminate use of antibiotics and its contribution to pandemic risk. Plant-based meat is free from harmful growth hormones or antibiotics, safeguarding against antimicrobial resistance and hormone imbalances. As the pressures of intensification of livestock farming increase, there is a subsequent risk of livestock-related and zoonotic diseases emerging from keeping animals in confined and unhygienic environments. Plant-based meat has the potential to future-proof our protein supply against these risks,” adds Singh.
The plant-based vs animal-based protein debate revolves around nutrition, environment, and ethics. Animal proteins like meat, fish, eggs, and dairy offer complete amino acids and high bioavailability but carry risks of saturated fat, cholesterol, and environmental strain. Plant proteins from legumes, nuts, grains, and soy are healthier, sustainable, and ethical, but may lack certain amino acids and be less absorbable.
“The choice depends on individual needs, values, and health goals. Plant-based proteins are rich in fibre, vitamins, minerals, and antioxidants, lower in cholesterol and saturated fat, and encouraging general health. Due to their nutrient-rich nature, they are associated with a lower incidence of heart disease, diabetes, and cancer. Even lessen the burden on the environment, work to decrease the market for animal products in order to promote the moral treatment of animals and whole grains, tofu, tempeh, nuts, seeds, and legumes provide diversity. As compared to animal products, they are frequently available and reasonably priced,” adds Kiran Dalal, chief dietitian, Fortis Hospital, Faridabad.
Individual health goals
Proper protein intake facilitates muscle maintenance, flexibility and metabolic health which are vital for better living conditions and probably longer life span, says Bhargava of Food Darzee.
“Protein consumption positively impacts longevity by maintaining muscle mass, promoting metabolic health, enhancing bone density, aiding in weight management, and bolstering immune function. These factors collectively contribute to a longer, healthier life by reducing the risk of age-related ailments and improving overall well-being,” says Tiwari of Artemis Lite.
But the superiority of plant or animal protein depends on individual health goals and lifestyle. It is very individualistic, feels Tiwari. “Animal proteins offer complete amino acids and essential nutrients but may be high in saturated fats. Plant proteins are lower in saturated fats, higher in fibre, and linked to reduced disease risk. A varied diet including both can support overall health and dietary needs,” she adds.
In the Indian diet, plant-based protein sources include lentils such as masoor dal, moong dal, toor dal, and chana dal, along with chickpeas (chana), beans like rajma, lobia and chawli, and green peas. Soy products like soybeans, tofu, soy milk and soy chunks are also widely used. Paneer, nuts and seeds
like almonds, cashews, peanuts and sesame seeds are common additions, as well as whole grains such as quinoa, amaranth and bulgur wheat. These diverse options provide ample protein along with essential nutrients in traditional Indian cuisine.
