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Digital Subscriptions > Healthy Food Guide > September 2017 > Easy ways to get more PLANT PROTEIN

Easy ways to get more PLANT PROTEIN

Research shows swapping animal for plant proteins is beneficial to heart health and helps with weight loss. Dietitian Jennifer Low’s everyday swaps make it easy

TWO OF THIS YEAR’S DIET BUZZWORDS ARE ‘vegetarian’ and ‘vegan’. Followed carefully (taking care over nutritients), they can be health trends worth trying. And, for all of us, whether meat eaters or not, scientific evidence shows putting more plant-based food on our plates is better for us than relying on animal sources for our protein every day.

It’s no longer just niche health food stores that are supplying the goods, either. Supermarkets and high street coffee chains are constantly adding new plant-based dishes to their shelves to meet demand.

The popularity is backed up by scientific research, which suggests tucking into plant proteins such as beans, wholegrain cereals, nuts, seeds, Quorn, tofu and tempeh can benefit our heart health, lower our risk of type 2 diabetes and help us control our weight. The benefits appear to come when plant proteins replace animal versions, especially when they replace high-calorie, high-saturated fat and salty meat products, such as sausages and fast food burgers.

WOMEN SHOULD HAVE 45g protein PER DAY (Men: 55g)

There may also be a link between protein and early menopause (defined as before the age of 45). This isn’t to do with a known link between intakes of animal protein itself, but with the fact that a higher consumption of plant protein (three to four servings a day) is thought to have a positive effect.


When we picture the protein portion of our meals, many of us automatically visualise foods such as steak, roast chicken, salmon or cheese. The fact is, within a well-planned diet, plant proteins can give these a run for their money nutritionally.

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About Healthy Food Guide

In the September issue of Healthy Food Guide, we share new ways to help you battle fatigue and tiredness, the best tips for smoothing out cellulite, and an expert guide to keeping your eyes healthy. Plus, we reveal how you can meditate your way to weight loss, and share Strictly judge Darcy's secrets to staying healthy. All this, plus our easy low-calorie recipes and diet plan, available to download now.