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Plants Got Protein!

March 14, 2025

Plants Got Protein! but what is protein exactly?

Did you know that eating whole plant foods provides ample protein that’s easy on the kidneys? Recall that whole plant foods are fruits, veggies, beans, legumes, lentils, nuts, seeds, herbs, spices, and mushrooms.

Protein, simplified

Let’s take a step back and define protein, in its most basic form. Protein is really a combination of 20 building blocks, called amino acids. Nine of the 20 amino acids must come from food sources, so we call these amino acids “essential” because the body can’t make them.

Protein is an essential nutrient, just like fat and carbohydrates. Protein has many important roles in our body, such as ensuring that our muscles contract and extend, and food gets broken down and passed along through the digestive process. In other words, protein, in its many forms (e.g. enzymes) are important in helping every cell and organ in our body work.

While the amino acids or protein in the animal sources of food we consume are the same amino acids in plant sources of food, the kidneys have to work harder to break down the animal protein food source (ex. more acidic and more phosphorus), increasing the kidneys filtration load, compared to whole plant protein food sources.

In essence, when we consume whole plant foods, we give our kidneys a reduced workload, allowing them to function more efficiently as they process the protein. Whole plant foods place less stress on the kidneys by producing less acidic byproducts and lower levels of phosphorus. I don’t know about you, but I want my organs to work efficiently and last a long time, not wear them down by an increased workload at every meal and/or several days a week.

In summary, whole plant foods are not only rich in nutrients that are cardioprotective, anti-inflammatory, anti-cancer, brain-boosting, and gut loving, to highlight, they also have sufficient protein which our kidneys process with ease.

CALL TO ACTION

Visit Food Data Central (SR Legacy tab) to explore the whole plant foods you enjoy to see for yourself overall protein amounts and the amounts of its amino acid building blocks.

“Here to inspire you to take your health back one meal at a time by eating more plants®”

About the Author:

Ethel Richards, MScN, MBA, MPH, CPH, LSSGB, PMP®, PROSCI® CCP • Food as Medicine Clinical Community Nutritionist. Also known as The Plant Based Nutritionista™, she is the founder and Chief Inspiration Officer of iEatMorePlants® LLC and the creator of In the Kitchen w/The Plant Based Nutritionista™ podcast. Her purpose is to inspire you with practical tools, tips, and information to take your health back one meal at a time by eating more plants®, drinking water, and moving your body.

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Disclaimer: Always consult your physician or appropriate health care team practitioner when beginning new health, wellness, & nutrition programs to ensure your unique needs are thoroughly considered. Use your best judgement when preparing food at home; if it smells spoiled, then it is - compost it! The information presented does not constitute any health or medical advice. Please seek advice from your healthcare provider for your particular health concerns before changing your healthcare routine or relying on this information. Neither the creator, iEatMorePlants®, nor The Plant Based Nutritionista ™ claims responsibility for adverse effects resulting from the use of the recipes and/or information within this document, video, or links.

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