Federica Amati, a leading nutritionist at Zoe, a science and nutrition company, has made a compelling case for the superiority of plant-based protein sources over their animal counterparts. According to Amati, individuals do not need to consume excessive amounts of steak or rely solely on protein shakes to meet their nutritional needs. She asserts that plant-based proteins are not only sufficient for most people but also offer significant benefits for gut health.

The quest for adequate protein intake has become a pivotal health trend in recent years. However, Amati emphasizes that most individuals already meet their protein needs without the necessity of additional intake, unless they are athletes or are specifically working towards altering their body composition. The source of protein is where she believes focus should be directed.

Amati, who also serves as a medical scientist at Imperial College London, highlighted a notable study that tracked the health of 50,000 nurses aged between 30 and 55 from 1984 to 2016. This extensive research, published in The American Journal of Clinical Nutrition last year, revealed that those who consumed higher amounts of plant protein were less likely to experience 11 major chronic diseases. Additionally, these participants enjoyed better mental health and were less prone to cognitive or physical impairments as they aged. In stark contrast, the study indicated that those who had a higher intake of animal protein faced increased risks of chronic illnesses.

Complementing this perspective, a 2021 study conducted by researchers at the University of Oxford involved over 474,000 middle-aged individuals living in Britain. The findings indicated that those who consumed greater amounts of red and processed meats had a heightened likelihood of developing health issues such as heart disease, pneumonia, diabetes, and colon growths. Furthermore, participants who favored poultry were at a greater risk of gastrointestinal diseases and diabetes.

Amati pointed out that the conclusions drawn from the 2024 study suggest that improved health outcomes are more closely linked to increased consumption of fruits, vegetables, and whole foods rather than simply upping protein intake. The researchers noted that the fiber, micronutrients, and polyphenols found in plant-based foods are associated with numerous health benefits, including lower levels of low-density lipoprotein (LDL) cholesterol, reduced blood pressure, and decreased inflammation.

While Amati acknowledges the importance of animal proteins in her dietconsuming oily fish, eggs, and fermented dairy like kefir and Greek yogurtshe emphasizes that the majority of her protein intake is derived from plant sources. She believes that individuals do not need to adopt a fully plant-based diet to reap health benefits; simply substituting some animal protein with plant protein can significantly diminish the risk of chronic diseases.

Amati also shared some of her favorite sources of high-fiber plant proteins that she incorporates into her meals:

  • Nutritional Yeast: This deactivated yeast, often referred to as 'nooch', boasts a cheesy flavor and is rich in B vitamins. According to Amati, 100 grams of nutritional yeast contains about 50 grams of protein and around 20 grams of fiber. It can be used creatively in dishes as a cheese substitute or flavor enhancer.
  • Soy Products: Products like edamame, tempeh, and tofu are excellent sources of both protein and fiber. For instance, 100 grams of edamame provides approximately 10 grams of protein and 5 grams of fiber; tempeh contains about 20 grams of protein and 7 grams of fiber. A significant study from 2020 indicated that people consuming at least one serving of tofu weekly had lower heart disease risks compared to those consuming it less frequently.
  • Oats: Amati enjoys starting her day with oatmeal or overnight oats, often enhanced with kefir, chia seeds, and fruit. A typical serving of steel-cut oats contains around 10 grams of fiber and 12-13 grams of protein.
  • Legumes: As part of her personalized five-a-day health target, Amati includes legumes in her daily meals. For example, a 100-gram serving of canned chickpeas delivers about 7 grams of protein and 6 grams of fiber.
  • Nuts and Seeds: These are another key component of Amati's diet. Chia seeds, for example, provide around 17 grams of protein and an impressive 30 grams of fiber per 100 grams, making them a nutritional powerhouse.

Incorporating these high-fiber plant protein sources into her diet, Amati has made it a habit to carry a bag of mixed nuts for snacking and to sprinkle nuts on her oatmeal each morning, reinforcing her commitment to a healthier lifestyle.