You've probably heard about the importance of eating more plant-based foods? Eating more plants means incorporating more vegetables, fruits, whole grains, oilseeds, nuts and legumes.

The benefits of a more plant-based diet

We go in search of vitamins, minerals and less acidifying proteins. This dietary orientation invites us to eat more fresh, seasonal fruit and vegetables. The micronutrients they provide are found nowhere else. And what can we say about the abundance of fiber that all these plants provide for the health of our intestines... This fiber intake is essential to our digestive system, our metabolism and our immune system. The essential prebiotics they contain help probiotic populations in our intestines to develop and thrive. 1, 2, 3, 4

In short, a plant-based diet is :

• Rich in fiber
• Rich in vitamins, minerals and trace elements
• Rich in polyunsaturated and monounsaturated fats (good fats)
• Lower in sugar (simple sugar)
• Rich in vegetable proteins

Research shows that people who eat more plants have fewer risk factors (colon cancer, type 2 diabetes, heart disease, etc.) 2, 3, 4, 5

If we're talking about the environment and climate change, the benefits of plant versus animal foods are clearly undeniable. 2, 3

Why do we eat protein?

Protein plays an essential role in the following functions:

• Building and repairing muscles
• body recovery and growth
• Helps maintain lean muscle mass
• Supports bone and tissue health
• Helps normal blood transport
• Maintains hormones
• Is an alkaline PH protein
• Can satisfy hunger over a long period, etc. 5, 6, 7, 8

Good reasons to get enough protein every day

A deficient protein intake weakens the immune system, making a person more vulnerable to infections and slowing wound healing. Eating good sources of protein after exercise helps your body repair micro-injuries, strengthen your muscles and prepare you for your next training session or physical activity. 5, 6, 7, 8

Protein requirements per day?

When carrying out nutritional assessments, I have often witnessed a lack of protein. According to the Recommended Dietary Allowance (RDA), protein requirements for an adult are 0.83 grams per kilogram of body weight, which corresponds to between 50 and 60 grams of protein per day for an average individual weighing between 60 and 70 kilograms. Of course, all this depends on energy expenditure.

Elderly people and protein requirements

For the elderly, it's the same thing, only more important since their muscle mass is depleted more rapidly than that of young adults due to the natural aging process.

An important detail: distribute the required quantities of protein between your three meals.

You can't eat more than 30 grams of protein per meal. If you eat too much in one meal, it turns into fat! 2, 3, 5

What about vegetable proteins?

Some sources of plant proteins

Pulses

• Brown, green and red lentils
• Chickpeas, yellow peas, split peas, etc.
• Dried beans
• Soy (tofu, tempeh, edamame)
• Etc.

Nuts and seeds

• Brazil nuts
• Walnuts
• Peanuts
• Sesame seeds, sunflower seeds, lupin seeds, pumpkin seeds, etc.
• etc.

A few points of reference

• 1 medium egg: 6 g. protein
• 4 ounces of (chicken, turkey, ground beef): between 25 and 30 g. of protein
• 1/2 cup lentils: 8 g protein
• 4 oz. tofu: 10 g. vegetable protein
• Peanut butter (2 tbsp.): 10 g. vegetable protein

2 plant proteins to discover

The Company New Roots Herbal offers a lupin protein and a pumpkin protein powdercertified organic and non-GMO. They can be used in smoothies or in recipes to boost the protein quotient of soups, muffins, salad dressings, bread recipes or any other culinary creation. Both provide over 4 g of protein per tablespoon. 10, 11

Lupin protein

Ever heard of the lupine flower? Lupin flowers don't go unnoticed in our gardens, with their large, upright, brightly-colored spikes. Lupin is a plant belonging to the Fabaceae or legume family, like lentils. It has been cultivated since ancient times and is native to the Mediterranean basin and the Middle East. It is also found in temperate climates such as North America, the Andes, etc.

However, it's the seed that interests us for its protein content. For us, it's fairly new as a food source, but it's gaining in popularity for its excellent nutritional value. It is made up of up to 50% vegetable protein, and also contains fiber, vitamins, minerals and trace elements. It also contains omega 3 and 6 fatty acids, all nine essential amino acids (which make up its protein quality), and a relatively high level of iron. In short, it's ideal for vegetarians or vegans, and for people who want to add protein to their diet.

Lupin seed offers an alkaline protein source, an alternative or variety to animal proteins which produce much more acidifying metabolic waste products.

A well-known ancestral plant, it is even said to improve the quality of the soil in your garden, enriching it with nitrogen. 5, 7, 8, 9, 10

Nutritional value of New Roots Herbal Lupin Seed Protein

• 16 g. protein per serving
• 4 g. fiber per serving
• 2 g. omega 3/6/9 per serving
• Unsweetened and unflavored
• 110 calories

Protein-rich pumpkin seeds

Pumpkin seeds are known as superfoods because they contain exceptional nutritional values.

First of all, it's an incredible source of protein and iron. But it's also said to be a good source of zinc. Not to mention other minerals such as magnesium, copper, manganese and phosphorus.

Pumpkin seeds contain l -tyrosine and phenylalanine, two amino acids involved in the production of dopamine, a neurotransmitter that plays an important role in regulating mood and motivation.

It also contains l-tryptophan, another essential amino acid for the body, which is a constituent of proteins.

This amino acid is a precursor of serotonin, promoting good sleep and helping to combat depressive disorders. 1, 3, 6, 7, 8, 9, 11

Nutritional value of New Roots Herbal Pumpkin Seed Protein

• 10 g. protein per serving
• 2 g. fiber per serving
• 4 g omega 3/6/9 per serving
• Unsweetened and unflavored
• 60 calories

Lupin and pumpkin seeds: real protective molecules for your health! 

About the author

Marie Couture, Certified Naturopath

Specialized in :

• Digestive disorders
•  Inflammation
• Hormonal problems
• Stress management

References : 

1. Dufour Anne, Les superaliments Santé, Éditions Caractère, 2012, 223 pages
2. Graci Sam, Crisafi Daniel-J N.D, M.H, Ph.D, Les superaliments, Une moisson d'énergie qui peut changer votre vie, Chenelière/McGraw-Hill,1998, 282 pages
3. Joyeux Pr. Henri, Joyeux Jean, Manger mieux et meilleur de 0 à 100 ans, éditions du Rocher, 2017, 326 pages
4. https://www.unlockfood.ca/fr/Articles/Cooking-And-Food/Legumes-et-fruits/Quels-sont-les-avantages-d%E2%80%99une-alimentation-contenant-plus-de-vegetaux.as
5. https://www.sante-sur-le-net.com/seniors-repartition-proteines-journee/
6. https://www.darwin-nutrition.fr/super-aliments/lupin/#:~:text=Les%20graines%20de%20lupin%20sont,c%C3%A9r%C3%A9ales%20ou%20m%C3%AAme%20le%20soja.
7. https://newrootsherbal.com/fr/blog/health/proteins-retention-of-muscle-mass-and-strength
8. https://newrootsherbal.com/fr/blog/health/lupine-seed-high-quality-vegan-protein
9. https://newrootsherbal.com/en/blog/health/pump-it-up-with-lupine-and-pumpkin-seeds
10. https://laboiteagrains.com/products/proteine-de-graine-de-lupin-biologique-new-roots-herbal
11. https://laboiteagrains.com/products/proteines-de-graines-de-citrouille-new-roots