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1 Plant-Powered Plates: How to Incorporate Alternative Sources of Protein Program Overview Whether for health-related or environmental reasons, consumers are looking to incorporate more plant-based proteins into their eating patterns. And as consumer interest continues to increase, many are looking to nutrition professionals for menu planning guidance. As the nutrition experts, registered dietitians need to be equipped to provide recommendations on these alternative sources of protein and how they can be incorporated into a balanced diet. Sharon Palmer, RDN, author of Plant-Powered for Life This presentation will take a look at the emergence of the plant-based protein and sustainable eating movement. It will review the various types of plant-based protein and discuss how they can fit into the latest dietary recommendations. It will also provide key tips for incorporating plant-based proteins in menu planning and recipe development. 2 Learning Objectives Objective #1 Objective #2 Objective #3 Outline current recommendations for the varioustypes of protein in the diet and how plant-based proteins can fit into those recommendations. Develop an eating plan that incorporates alternative protein and dietary recommendations. Identifystrategies for communicating the benefits and versatility of plant-based proteins as part of an optimal dietary pattern for overall health and wellness. Agenda A Brief History of the Plant-Based Movement Pivot Points Where Does the Evidence Net Out? Dietary Guidance Types of Plant-Based Proteins What s Out There? High Protein Quality More Than Meatless Monday: Plant-Based Any Day of the Week Recipe Swap Top Tips for Helping Your Patients Eat More Plant Proteins Plant-Based Product Must-Haves 3 4 1

2 Plant-Based Diets Through the Ages Ancient cultures of Egypt, China, India, Peru, Mexico 6 th C Orphics, first documented vegetarians in Europe A Brief History of the Plant-Based Movement Famous thinkers were vegetarian: Plato, Ovid, Plutarch, Da Vinci, Voltaire, Rousseau, Shelley, Einstein World religions promoted vegetarianism: Hinduism, Buddhism, Judaism, Christianity The Vegetarian Society formed in 1847 & the Vegan Society in Meatless Monday Trends in the US Today Associated with Johns Hopkins Bloomberg School of Public Health The Movement Launched in 2003 Simple campaign to reduce meat consumption to improve individual health and environmental health Showing Support Organizations, hospitals, schools, universities, restaurants, and more Chefs, such as Mario Batali, celebrates in all 14 restaurants There is an increasing interest in flexitarian diets and plant-based meals 47% of consumers eat at least one vegetarian meal per week Even consumers who do not identify as vegetarian are looking for alternatives to animal protein 7% of all consumers identify as vegetarian 36% of all consumers use meat alternatives 41% of all consumers report eating less meat than the previous year 7 Mintel Meat Alternatives -US- June 2013 Vegetarian Resource Group 2012 Poll of 2,030 adults 8 2

3 The China Study What is the State of Evidence on Plant- Based Proteins? Based on the China-Cornell-Oxford Project: 20-year study of mortality rates in China Conclusion: Counties with high animal-based food consumption were more likely to have higher death rates from Western diseases; consumption of diet void of all animal products will reduce numerous diseases Supported by Bill Clinton Sold 1 million copies as of 10/ Adventist Health Study-2 96,000 adults 5 diet patterns: non-vegetarian semi vegetarian pescatarian lacto-ovo vegetarian vegan Showed linear relationship: BMI, HTN, Type 2 Diabetes, elevated total cholesterol, CRP, insulin, overall cancer, mortality. Carbon footprint: lower by 20% semi-vegetarian; 24% pescatarian, 28% lacto-ovo, 42% vegan Research Supports Plant-Based Eating for Health Substituting 1 serving per day of other foods for red meat can reduce mortality risk 1 Replacing animal protein with soy based meat alternatives and soy nuts can improve insulin sensitivity 2 Soy fiber increases satiety and decreases spontaneous food consumption, therefore decreasing caloric intake 3 Adventist Health Study-2, Loma Linda University 11 1 Pan et al. Red meat consumption and mortality: Results from 2 prospective cohort studies. JAMA. 2012, April. 172(7). 2 van Nielan et al. Partlyreplacingmeatproteinwithsoyproteinaltersinsulinresistanceand blood lipids inpostmenopausalwomenwithabdominalobesity. J Nutr.2014 Sep;144(9): Hu et al. Soy fiber improves weight loss and lipid profile in overweight and obese adults: a randomized controlled trial. Mol Nutr Food Res Dec;57(12):

4 Academy of Nutrition and Dietetics Position on Vegetarian Diets What Are the Experts Saying? Dietary Guidance Well-planned vegetarian diets are completely healthful and nutritionally adequate for people throughout all stages of life and that they have a number of health advantages, including lower blood cholesterol levels, lower risk of heart disease, lower blood pressure levels, and lower risk of hypertension and type 2 diabetes. In addition, vegetarians tend to have a lower body weight and lower overall cancer rates, lower intakes of saturated fat and cholesterol, and higher levels of dietary fiber, magnesium, potassium, vitamins C and E, folate, carotenoids, flavonoids, and other phytochemicals. Academy of Nutrition and Dietetics Optimal Health: Key Motivator for Plant-Based Eating Vegetarian-style eating patterns have been associated with improved health outcomes, including lower levels of obesity, a reduced risk of cardiovascular disease, lower blood pressure, and lower total mortality. Dietary Guidelines, USDA MyPlate Fill ¾ plate with plant foods Fruits and Vegetables Colorful and in-season Grains Quinoa, brown rice, soba, almond flour, chickpea flour Plant-Based Proteins Tofu, beans, lentils, TVP, nuts and nut butters Dairy Alternatives Coconut creamer, soy cheese, nut milk, hemp milk 16 4

5 Dietary Guidelines 2015 Preview Food Pattern Modeling demonstrates that healthy eating patterns can be achieved with: Healthy U.S.-style Pattern Healthy Mediterranean-style Pattern Healthy Vegetarian Pattern Although some differences exist across the three eating patterns, comparable amounts of nutrients can be obtained by consuming nutrient-dense foods while maintaining energy balance. Types of Plant-Based Proteins (DGAC, 12/14) Plant Proteins legumes (beans, lentils, and peas) soy foods (tofu, tempeh, soy milk, soy products, meat alternatives) nuts and nut butters (almonds, walnuts, hazelnuts, pecans, pistachios, macadamias, Brazil nuts, peanuts) seeds and seed butters (sunflower, sesame, hemp, chia, pumpkin) whole grains (quinoa, oats, brown rice) can be good protein source (up to 11 g protein per cup, i.e. kamut) vegetables, such as peas, spinach, broccoli (can contain up to 6 g protein per cup) Complete vs. Incomplete Proteins Proteins from animal sources such as meat, poultry, fish, eggs, milk, cheese, and yogurt provide all nine indispensable amino acids in adequate amounts and are considered complete proteins. Proteins from plants, legumes, grains, nuts, seeds, and vegetables tend to be deficient in one or more of the indispensable amino acids and are called incomplete proteins. However, soy, quinoa, and spinach are exceptions. Vegan diets adequate in total protein content can be complete by combining sources of incomplete proteins which lack different indispensable amino acids. 19 Food and Nutrition Board, Institute of Medicine (2002). 20 5

6 Dietary Amino Acid Recommendations Amino Acid RDA (mg/kg/day) Tryptophan 8 Histidine 18 Isoleucine 23 Methionine (+ cysteine) 23 Threonine 28 Valine 32 Lysine 48 Phenylalanine (+ tyrosine) 48 Leucine 49 RDA: RecommendedDaily Allowance Protein Digestibility Corrected Amino Acid Score (PDCAAS) Preferred method of measuring protein value in nutrition and the digestibility Adopted by FDA and FAO/WHO Comparison between first limiting essential AA concentration in test protein with the reference AA Derived from the essential AA requirements of preschool-age kids Value of 1=highest and 0=lowest Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Fiber, Protein, and Amino Acids. Washington, DC; National Academies Press, 2005, p Protein Digestibility Corrected Amino Acid Score (PDCAAS) Values Nutrients in Plant Protein Foods Casein 1.00 Egg White 1.00 Soy Protein Concentrate 1.00 Pea Protein Concentrate 1.00 Beef 0.92 Soybeans 0.91 Chickpeas 0.71 Rice 0.47 Maize 0.46 Whole Wheat 0.42 Wheat Gluten 0.25 Sorghum Trends in Food Science & Technology, Protein Iron Zinc Calcium Potassium Magnesium Folate g mg mg mg mg mg μg Beans (1/2 cup) Black beans (86 g) Chickpeas (82 g) Great northern beans (88.5 g) Kidney beans (88.5 g) Lentils (99 g) Pinto beans (85.5 g) Soy Soybeans(1/2 cup cooked) Tofu (1/2 cup) Nuts (1 ounce) Almonds Peanuts Pistachios Walnut

7 Lysine: A Limiting Amino Acid Essential amino acid: must consume in diet Limiting amino acid: the essential amino acid found in the smallest quantity in the particular foodstuff FACT -- Many foods higher in lysine are animal-based Sufficient lysine foods contain at least 5.1% lysine (51 mg lysine/g protein) Food mg lysine / g protein Beef (ground) 8.31% Lentils (sprouts) 7.95% Azuki bean 7.53% Milk (non-fat) 7.48% Soybean 7.42% Chickpea 6.69% More Than Meatless Monday Plant-Based Meals Any Day of the Week! 26 Incorporate Plant-Based in Your Practice Offer creative, simple plant-based recipes, or have a vegetarian option in instructions. Educate on using legumes, soy foods, and whole grains in meals. Tips For A Healthy Plant-Based Eating Style Start the day right. Go veggie at breakfast. Guide people to consume a balanced, plant-based diet, with good sources of protein, calcium, and vitamins D and B 12. Teach plant-based cooking classes. Join the Meatless Monday bandwagon. Understand intricacies of plant-based products, including taste, cooking use, variations and nutritional profiles. Develop resources: The Vegetarian Resource Group, The Vegetarian Nutrition Dietetic Practice Group, Oldways, Loma Linda University, Seventh Day Adventist Dietetic Association. Shop for plants first. Instead of planning your menu around meat, plan it around plants

8 Tips For A Healthy Plant-Based Eating Style If you eat meat, use it as a seasoning. Cut down on animal food intake while pushing plants by using meat as a flavoring in dishes instead of main event. Tips For A Healthy Plant-Based Eating Style Keep it simple. Not every meal has to involve cookbooks and cutting boards; it can be as easy as black bean burritos, vegetarian chili, or hummus pita sandwich. Create a plant-based pantry list. Many plant-based foods like beans, dry roasted soy nuts, and whole grains are shelf-stable, convenient, and economical. Try ethnic flair. Some cultures know how to do vegetarian meals right! Get cooking! Plan at least one night a week to try a new vegetarian recipe. Convert your favorite dishes. Turn your favorite meatbased recipes veggie for an easy dinner solution Tips For A Healthy Plant-Based Eating Style Recipe Swap: Turning Classics into New Favorites Dust off your slow-cooker. Just throw in veggies, herbs, vegetable broth, canned tomatoes, whole grains, edamame, and dried beans; then turn the dial on. Try plant-based dairy products. Try more plant-based alternatives for milk, yogurt, and cheese. Think yes. Don t dwell on what you can t have, think about what you can have!

9 Plant-Based Product Must-Haves: Beans, lentils, peas (dried, canned) Nut and seeds (walnuts, chia, hemp, peanuts) Nut and seed butters Meat alternatives Plant-based milk Trail mix Nutrition bars Whole grains 33 Key Takeaways Flexitarianism is gaining popularity among consumers Experts agree, the health benefits of plant-based eating are plentiful Plant-based proteins are versatile and can make any meal delicious and nutritious Dietitians can help all consumers easily incorporate plant-based proteins into their diets Thank You The Plant-Powered Dietitian Thank you to our sponsor: