People who eat more plant‑based foods and fewer animal‑based foods tend to have a lower risk of diabetes, according to long‑term research. Some studies show mixed results, but overall, the pattern points in a positive direction. Plant proteins also come with extra benefits-they’re lower in saturated fat, higher in fiber, and they’re good for our planet too.
Getting Protein from Plant-Based Foods
Tofu
Tofu is a flexible, easy‑to‑use plant protein that fits into many meals. It’s made from soy milk that’s been thickened and pressed into different textures, like silken, soft, firm, and extra‑firm. Silken tofu is smooth like yogurt and works well in smoothies or as an egg substitute. Extra‑firm tofu holds its shape in stir‑fries and baked dishes. Pressing it at home—by placing it between paper towels and adding a light weight—helps remove extra moisture so it cooks better. A 3-ounce serving of tofu provides about 9 grams of protein, making it a simple, nutritious addition to your meals.
Beans
Beans are a tasty, nourishing plant‑based food packed with protein, fiber, and important nutrients. They come in many varieties—like black beans, northern beans, pinto beans, kidney beans, and white beans—each with its own flavor and texture. A half‑cup serving of cooked beans provides about 8 grams of protein, 22 grams of carb, 8 grams of fiber, and is an excellent source of iron. Beans are easy to add to everyday meals: stir them into soups and stews, mix them into stir‑fries and casseroles, or blend them into dips and sauces for extra nutrition.
Lentils
Lentils are a hearty, nutritious plant‑based food that provides about 9 grams of protein 19 grams of carb, 8 grams of fiber in a half‑cup serving of cooked lentils. They’re also a great source of iron. Red and brown lentils are the most common types and taste delicious in soups and stews. Red lentils tend to hold their shape a bit better and have a firmer texture than brown lentils, making them easy to enjoy in many dishes.
Plant-Based Meats and Meat Substitutes
Plant‑based meat products are widely available today, and many of them are designed to taste and feel like beef, chicken, seafood, or sausage. Companies often use ingredients like soy, mushrooms, or vegetables to create the texture, and foods like beets or carrots to give them a meat‑like color. Plant‑based burgers may be made from soy, beans, mushroom root, or a mix of vegetables. When choosing these products, it’s helpful to check the nutrition facts label so you know the protein, carbohydrate, and fiber content.
Portobello mushrooms are often used as a burger substitute as they have a fibrous, thick texture and can be grilled easily. Jackfruit is a fruit with a thick and stringy texture like pulled pork or brisket is also used as a substitute for meat dishes. Neither portobello mushrooms nor jackfruit are good sources of protein.
Dairy and Egg Plant-Based Options
Plant‑based dairy and egg alternatives are widely available today, giving you lots of options. Many dairy substitutes are made from soy, coconut, tapioca, chickpeas, or cashews. Soy‑based cheeses often have less saturated fat than regular cheese and still provide calcium, which helps keep bones strong.
There are also many plant‑based milks to choose from, including soy, pea protein, almond, oat, and cashew milk. Unsweetened versions usually have fewer carbs than dairy milk. Cashews are also great for making creamy sauces—soaking them in hot water and blending them creates a smooth, rich texture.
Egg replacements are available too. They’re often made from mung beans and turmeric, which give them the familiar yellow color and soft, scrambled‑egg texture.
The Takeaway
Eating more plant‑based foods can support better health. Plant foods offer extra perks, they’re lower in saturated fat, higher in fiber, and better for the planet.
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