A Practical Guide to Plant-Based Proteins

Plant-based diets
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In collaboration with Evive

Plant-Based Proteins

The world of plant-based proteins can seem quite complex when we don't know where to start. Whether it's because we want to reduce your consumption of animal products or because we want to try new food, here's a practical guide to plant -based proteins!

Proteins 101

Muscle composition, immunity, coagulation and satiety, proteins are essential to the proper functioning of our body. They are composed of small molecules (amino acids) that, when put together, form a very long chain. There are a lot of amino acids, but our body cannot produce them all and we must therefore consume some of them through our diet. These are called essential amino acids.

amino acids

Vegans and in Danger?

Ever heard that adopting a vegetarian or vegan diet automatically puts us at risk of protein and essential amino acid deficiency? Not necessarily! The problem is that most plant-based proteins (like legumes and nuts) do not contain all the essential amino acids, unlike animal proteins (like meat). But there's no need to worry, since all we have to do is vary our sources of proteins. Unless you exclusively eat almonds three times a day, most people vary their protein sources without even realizing it! Psst: Evive smoothies contain many great plant-based sources of proteins!

plant-based proteins

Is Plant-Based Protein Powder Necessary?

Protein powder is not absolutely necessary if we believe we are meeting our protein needs. That said, it is certainly a great option when we’re worried about not eating enough or when we’re suddenly hungry (proteins play a big role in satiety!). It can be added to smoothies, oatmeal, yogurts, salads, sauces and more! Surprisingly, Evive smoothies contain chia protein. Amazing isn't it?

When Breakfast Gets Complicated

To ensure that we get enough protein, it is important to have a source of protein at every meal. However, breakfast can be more complicated for many people, whether you're vegan or not. Peanut butter, almonds, soy beverages, oats or flax seeds are interesting sources of protein to include in the morning. Looking for a quick and easy option? Evive's Cashew Mocha smoothie contains 18g of protein and a light caffeine taste, perfect for coffee lovers!

Psst: Evive's extra protein line is a great alternative for busy mornings! Why not try Orange Peach, Passion Mango, Cashew Moka or Blueberry Haskap?

Want to learn more about a more plant-based diet or get advice on your daily protein intake? It is possible to book an appointment now with one of our dietitians.

Registered Dietitian Nutritionist