Proteins express the essence of life, starting with DNA. Their daily intake in the diet, in adequate quantities and variety, is essential and yet often underestimated.
Research (Nagshi et al., 2020) just published in the British Medical Journal (BMJ) demonstrates the effectiveness of plant-based proteins in reducing the risks of cardiovascular disease and premature mortality in general. (4) Brief scientific review.
The value of protein and amino acids
Protein intake in the diet is the only way to take in essential amino acids, which the body is unable to synthesize on its own. Deficiencies in protein and essential amino acids can adversely affect protein synthesis in cells and muscles, especially skeletal muscles. With various other repercussions, including serious ones, on physical and mental health. (1,2).
In fact, amino acids, which should be taken daily in adequate quantities and varieties, provide the body with the ability to:
– digest and absorb nutrients through the small intestine,
– transport nutrients, micronutrients (fatty acids, vitamins, minerals) and other molecules into the bloodstream,
– oxidize the nutrients, with water and carbon dioxide, to derive the necessary energy. (3)
Plant protein and health, the meta-analysis
The role of proteins-animal and plant-based-in preventing various chronic-degenerative diseases has been the subject of a major meta-analysis (Nagshi et al., 2020). The review of the many studies reviewed highlighted the peculiar ability of plant proteins to reduce the risk of cardiovascular disease and mortality in general. (4)
Legumes, along with grains and nuts, are the most important sources of protein associated with reduced risk of premature mortality and cardiovascular disease occurrence. (5)
Plant protein, additional health benefits
Regular consumption of plant protein also has additional health benefits, which share in the effects already noted in the previous section:
– fermentation of the gut microbiota, with possible reduction of carcinogens and toxic substances, (6)
– Contribution of bioactive peptides with anti-oxidant, anti-inflammatory, anti-hypertensive and anti-microbial functions, (7)
– Antiobesogenic action, with mitigation of compulsive eating, (8)
– Supply of amino acids involved in insulin regulation. (9)
Vegetarian and vegan diets, can protein be enough?
The effectiveness of vegetarian and vegan diets, in their various meanings (see Fig. 1), is the subject of a long-standing dispute. A recent scientific review (Mariotti et al., 2019) showed that the predominant intake of plant proteins-with primary focus on legumes, nuts and seeds-may be sufficient to meet individual needs. In both adults and children who receive adequate caloric and protein intake to meet their growth. (10)
Even vegans have the potential to meet their own protein requirements. Sometimes even surpassing it, always provided that sufficient energy is taken in. Thus, the variety of plant proteins obtained from legumes (consumed as such or as ingredients in other foods, e.g., pasta) can ensure protein requirements even in the absence of animal protein. And provide other essential nutrients at the same time. (11)
Veg diet, the benefits and cautions
A clinical study showed that a balanced vegan diet is also able to promote reductions in body weight, fat mass and insulin resistance. (12) Recalled in this regard are,
– nutritional recommendations based on SINU (Italian Society of Human Nutrition) guidelines, EFSA opinions and scientific literature,
– attention to be paid to the consumption of ultra-processed foods, which, as it turns out, are unfortunately rampant even among Veg shelves,
– the ‘salt hazard,’ often present in excessive amounts on vegetarian and vegan ready-to-eat products.
More protein on the tables of Italians
Protein consumption in Italy follows a moderate upward trend. The Immagino Observatory (GS1-Italy, Nielsen) had shown an almost imperceptible positive change in 2018 (+0.4 percent over 2017), more pronounced in 2019 (+1.5 percent over 2018). The statistical processing used, in considering the weighted average of proteins in more than 60,000 references, also allows for a qualitative analysis of the data.
There is thus an increased focus on foods that can combine taste and health. Shelled nuts and whole grain/multicereal products, as well as chicken eggs, cow’s mozzarella cheese, grana padano cheese, and fish (13,14). Conversely, other sources of protein of less nutritional value (e.g., processed beef and poultry meat, sliced meats, and sweet spreads) are declining compared to previous years.
Dario Dongo and Andrea Adelmo Della Penna
Notes
(1) Hou et al. (2018). Nutritionally Essential Amino Acids. Adv. Nutr. 9(6):849-851, https://doi.org/10.1093/advances/nmy054
(2) Wu (2013). Amino acids – Biochemistry and nutrition. CRC Press, ISBN 978-1-4398-6189-9
(3) Dasgupta et al. (2005). Inadequate intakes of indispensable amino acids among homebound older adults. J. Nutr. Elderly 24:85-99, doi:10.1300/J052v24n03_07
(4) Nagshi et al. (2020). Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies. BMJ 370:m2412, http://dx.doi.org/10.1136 bmj.m2412
(5) Miller et al. (2017). Fruit, vegetable, and legume intake, and cardiovascular disease and deaths in 18 countries (PURE) a prospective cohort study. Lancet 390:2037-49, doi:10.1016/S0140-6736(17)32253-5
(6) Windey et al. (2012). Relevance of protein fermentation to gut health. Mol. Nutr. Food Res. 56:184-96, doi:10.1002/mnfr.201100542
(7) Nourmohammadi et al. (2018). Health implications of bioactive peptides: a review. Int. J. Vitam. Nutr. Res. 88:319-43, doi:10.1024/0300-9831/a000418
(8) Wang et al. (2005). A new frontier in soy bioactive peptides thatmay prevent age-related chronic diseases. Compr. Rev. Food Sci. Food Saf. 4:63-78, doi:10.1111/j.1541-4337.2005.tb00075.x
(9) McCarty (1999). Vegan proteins may reduce risk of cancer, obesity, and cardiovascular disease by promoting increased glucagon activity. Med. Hyphoteses 53:459-85, doi:10.1054/mehy.1999.0784
(10) Mariotti et al. (2019). Dietary protein and amino acids in vegetarian diets -A review. Nutrients 11:2661, doi:10.3390/nu11112661
(11) Melina et al. (2016). Position of the Academy of Nutrition and Dietetics: vegetarian diets. J. Acad. Nutr. Diet. 116(12):1970-1980, doi:10.1016/j.jand.2016.09.025
(12) Kahleova et al. (2018). A plant-based diet in overweight individuals in a 16-week randomized clinical trial: metabolic benefits of plant protein. Nutrition and Diabetes 8:58, doi:10.1038/s41387-018-0067-4
(13) Osservatorio Immagino GS1 Italy (2020) Oi 2020-1. https://osservatorioimmagino.it
(14) Observatory I imagine GS1 Italy (2019) Oi 2019-2. https://osservatorioimmagino.it
Dario Dongo, lawyer and journalist, PhD in international food law, founder of WIISE (FARE - GIFT - Food Times) and Égalité.
Graduated in Food Technologies and Biotechnologies, qualified food technologist, he follows the research and development area. With particular regard to European research projects (in Horizon 2020, PRIMA) where the FARE division of WIISE Srl, a benefit company, participates.
