Why Protein Quality Matters
FOOD & HOME
Why Protein Quality Matters
By: Tessa Kauppila
Quality matters—in friendships, in fashion, and, of course, in food. With protein specifically, it’s easy for people to disregard quality in the quest for quantity. More protein for more gains, right? Yet, these poor-quality options can do more harm than good, causing an influx of inflammatory compounds or unhealthy saturated fats into our bodies.
Below, we explore a few of the facets of protein quality, and what we believe is the most crucial consideration.
What Determines Protein Quality?
When determining protein quality, it’s not as simple as if it’s a complete protein or not. While there are some plant-based options that are complete sources of protein (like tofu, peas, quinoa, buckwheat, and hemp hearts), “complete protein” is a title predominantly claimed by meat and dairy products. Yet, it’s not difficult to satisfy your protein needs by combining plant protein sources, thereby forming a complete protein. Often, it even naturally occurs as you conjure up a meal: rice and beans, peanut butter on whole wheat toast, a leafy green salad with chickpeas and sunflower seeds.
What’s even more important to us is the holistic nutritional profile of the protein. When we select food for its protein content, it’s important to remember that we’re also consuming everything that comes alongside it: the different fats, fibers, nutrients (or lack thereof).
Consider these common supermarket selects:
A 4-ounce sirloin steak delivers about 33 grams of protein, but there’s also about 5 grams of saturated fat—a fat that raises your LDL (bad) cholesterol and can lead to heart problems.
A typical ultra-processed plant-based meat analogue provides about 20 grams of protein, but it’s also filled with unhealthy additives, fillers, natural and artificial flavors, and preservatives.
A cup of lentils contains roughly 18 grams of protein, virtually no saturated fat, and an abundance of digestion-supporting fiber.
Then, take our new plant-powered patty into account: the Whole Burger provides 22 grams of clean plant protein, plus digestion-enhancing fiber, antioxidant-rich herbs and spices, and omega 3-rich seeds. (Not to mention hearty flavors and a deliciously tender bite.)
So, what’s your protein selection bringing to the plate?
Add more high-quality plant protein to your diet with these three simple hacks.