The Plant Protein Problem: Setting the record straight with the Top 7 Myths of Protein in a Plant-Based Diet - with Dr. Travis Cox Artwork

Plant-Based and Healthy

Living a Plant Based lifestyle is a challenge for many vegans, vegetarians and aspiring flexitarians. It can be a roller coaster ride of enjoyment, ailment, exploration, and isolation. Here at Plant-Based and Healthy, we make it easy to be a part of the Plant Based community by having Plant Based practitioners, experts, and advocates share their journeys and lessons learned so you can enjoy being Plant Based and stay healthy too! PB & Healthy is a podcast hosted by Dr. Travis Cox. His mission is to help empower the PB conscious community with evidenced-based nutrition and functional medicine approaches to a healthy PB lifestyle. As you know, a PB lifestyle helps make for a healthier you and a healthier planet! It all starts with knowledge, empowerment, and connection and that's precisely what we deliver with our podcast episodes. We sure hope that you enjoy our content! Please subscribe and submit a review to help us grow the PB community. And, remember, individuals inspire and communities create change!

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Plant-Based and Healthy

The Plant Protein Problem: Setting the record straight with the Top 7 Myths of Protein in a Plant-Based Diet - with Dr. Travis Cox

March 27, 2022 • Dr. Travis Cox

In Episode #10 I review the top 7 myths (8 if I counted all of them properly!) of the plant protein problem, and discuss what to do about it. The number 1 question most vegans and vegetarians get is, “where do you get your protein from?”. The top plant protein myths that I discuss include:

- You need meat.

- Plants are a poor source of complete proteins and essential amino acids.

- It’s TOO difficult to get ENOUGH protein without eating meat.

- You need to eat a lot of FAKE MEAT to get enough protein.

- Going meatless will cause ANEMIA from iron deficiency.

- It’s hard to build muscle and retain it while on a plant based diet.

- Plant protein is going to cause LOW ENERGY and negatively impact your endurance exercises.

- Plant “anti-nutrients” and soy protein creates inflammation and interferes with the benefits of protein.

Resources:

Mariotti F, Gardner CD. Dietary Protein and Amino Acids in Vegetarian Diets-A Review. Nutrients. 2019;11(11):2661. Published 2019 Nov 4. doi:10.3390/nu11112661
Fanelli NS, Bailey HM, Thompson TW, Delmore R, Nair MN, Stein HH. Digestible indispensable amino acid score (DIAAS) is greater in animal-based burgers than in plant-based burgers if determined in pigs. Eur J Nutr. 2022;61(1):461-475. doi:10.1007/s00394-021-02658-1
Craddock JC, Genoni A, Strutt EF, Goldman DM. Limitations with the Digestible Indispensable Amino Acid Score (DIAAS) with Special Attention to Plant-Based Diets: a Review. Curr Nutr Rep. 2021;10(1):93-98. doi:10.1007/s13668-020-00348-8
Zheng J, Zhu T, Yang G, et al. The Isocaloric Substitution of Plant-Based and Animal-Based Protein in Relation to Aging-Related Health Outcomes: A Systematic Review. Nutrients. 2022;14(2):272. Published 2022 Jan 9. doi:10.3390/nu14020272
Gorissen SHM, Crombag JJR, Senden JMG, et al. Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids. 2018;50(12):1685-1695. doi:10.1007/s00726-018-2640-5
Nyakayiru J, Jonvik KL, Trommelen J, et al. Beetroot Juice Supplementation Improves High-Intensity Intermittent Type Exercise Performance in Trained Soccer Players. Nutrients. 2017;9(3):314. Published 2017 Mar 22. doi:10.3390/nu9030314

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About your host: Dr. Travis Cox - BA, DC, MSc is a Doctor of Chiropractic with a focus on Functional Medicine and plant-based nutrition. He is the creator of PBandHealthy.com and host of the Plant-Based and Healthy podcast. Connect with him on Instagram, Twitter and Facebook @yourvegandoc #pbandhealthy. And remember, individuals inspire and communities create change!

Audio credit: Thank you @katetrajanmusic for your lovely voice on the intro/outro and @craigritchiemusic for the super catchy music track for the intro/outro... many thanks!

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Dr. Travis Cox

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