Plant Peptides: The Future of Protein Supplementation
Harness this force of nature for sports performance, general health and recovery.
Rethinking Collagen Peptide Supplements
Collagen peptide supplements are exploding in popularity right now, thanks to their perceived ability to keep joints and skin youthful. But if you’re looking for the protein that’s most likely to help you live a long, healthy life, then animal-derived protein, such as collagen peptide, may not be the best choice.
Plants Love You Back
The benefits of a plant-based diet — a diet that consists mostly or entirely of plant-based foods — are well documented. Vegetarians have lower rates of heart disease, stroke, cancer, and diabetes than meat eaters, with vegans enjoying even more protection.[i],[ii]
You don’t have to eschew meat completely to enjoy the benefits of centering plants in your diet, though. One large-scale, long-term observational study found that people following plant-based diets were less likely to die of any cause.[iii] Another large study found a similar pattern of increased longevity for vegetarians, vegans, and pescatarians (people who eat a vegetarian diet with the addition of seafood).[iv] In fact, pescatarians fared best of all, indicating the importance of omega-3 fatty acids to overall health. In a letter in the journal Virtual Mentor, published by the American Medical Association, Dr. Neal Barnard wrote, “Plant-based diets are the nutritional equivalent of quitting smoking.”[v]
Plant-Based Diets and Chronic Diseases
Let’s take a closer look at the effects of a plant-based diet on some of the most common chronic conditions in the United States:
- Heart Disease and Stroke: Heart problems are so common in the U.S. that signs of incipient cardiovascular disease can be observed in many adolescents and young adults.[i] Fortunately, a plant-based diet has been found to have beneficial effects on coronary artery disease and its risk factors, such as high blood pressure.[ii],[iii],[iv] Greater intake of nutrients found in fruits and vegetables, such as potassium, is also linked to a lower incidence of stroke.[v]
- Cancer: Cancer is a much feared diagnosis, but eating a vegetarian diet has been linked to lower incidence of the disease in two large observational studies.[vi],[vii] Additionally, a vegan diet (along with exercise and stress reduction) has been shown to slow the progression of prostate cancer, while a low-fat, high-fiber diet (paired with exercise) lowered risk factor markers for breast cancer in obese, post-menopausal women.[viii],[ix]
- Neurodegenerative Disorders: Alzheimer’s is one of the cruelest diseases imaginable, stealing an individual’s memories and ability to speak and think clearly. A diet low in saturated fats and trans fats that’s high in vegetables, legumes, fruits, and whole grains is recommended to reduce risk.[x] Similarly, high intake of animal fat, especially dairy, has been linked to Parkinson’s, another neurodegenerative condition.[xi],[xii]
- Diabetes: Rates of diabetes are skyrocketing, rising from 0.93% of the population in 1958 to 7.4% in 2015. Luckily, diabetes responds to diet.[xiii] A high-fiber diet was found to reduce fasting and post-meal glucose levels, as well as the need for insulin, in men with type 2 diabetes, even without weight loss.[xiv] A review found that low-fat, plant-based diets (especially vegan ones) were useful in managing the condition.[xv]
- Liver and Kidney Disease: A diet high in vegetable protein helped lessen symptoms of liver disease in a small study. Researchers speculated this may have been because vegetable protein has a different distribution of amino acids compared to animal protein.[xvi] Meanwhile, a diet rich in fruits and vegetables has been shown to reduce markers of chronic kidney disease.[xvii],[xviii] This could be because animal proteins are acidifying, while plant-based proteins are alkalizing.[xix]
Plant Protein for Weight Management
Maintaining a healthy weight can help prevent or ameliorate many of the conditions above. Plant-based diets are helpful here, too, having been found to increase metabolism and aid in weight loss.[i] And when it comes to protein supplements, a study found mung bean protein effective at promoting weight loss in overweight mice. Researchers attributed the result to the bean protein’s positive effect on the animals’ gut bacteria.[ii]
Plant Protein for Gut Health
Gut bacteria are microscopic creatures with an outsize effect on human health. And because they eat what we do, diet is important in maintaining a healthy microbial community.
Plant protein and fiber are high on the list of foods beneficial bacteria love.[i],[ii] A fascinating study compared the gut bacteria of children from a small village in Burkina Faso, who ate a plant-based diet high in fiber, to those living in Florence, Italy who ate more processed foods. Researchers discovered the African youngsters had much greater diversity of bacterial species in their guts than the Italian children.[iii] Gut bacteria diversity is important, because each species offers unique health benefits to its hosts. (That means us.)
When choosing a protein powder for your morning smoothie, consider pea protein. Laboratory research indicates pea protein increases beneficial gut bacteria.[iv]
The Hunt for Plant-Based Peptides
Once people become educated about the benefits of a plant-based diet, they often start searching for vegan collagen peptides. Peptides are the building blocks of protein, and they’re popular because they’re easier to absorb and use than whole proteins. The problem is there is no such thing as vegan collagen peptides. Protein, peptides, and amino acids are all available in animal-derived and plant-based forms, but since collagen is connective tissue found in animals, usually cows, it is never vegan.
The good news is you don’t need collagen peptide supplements. Peptides are also found in plant foods, such as chickpeas, lentils, peas, rice, oats, wheat, flaxseed, hemp seed, quinoa, algae, sea weeds, and nuts.[i],[ii] There’s a whole world of plant-based peptides to explore!
Are Plant Proteins and Peptides as Good as Those from Animal Sources?
They may actually be better.
In general, plant proteins have been found to have similar structures to animal proteins, but one difference is that they are smaller (and thus easier to absorb).[i],[ii] According to preliminary laboratory and animal research, plant peptides have anti-inflammatory and antioxidant properties that may help prevent plaque from forming in arteries.[iii],[iv] At the same time, plant peptides may inhibit enzymes that cause blood vessels to constrict, thus helping lower blood pressure.[v] In a study on mice, plant peptides were more effective at lowering blood sugar and triglycerides than dairy-based peptides.[vi] And in another study, plant peptides outperformed milk-derived peptides for weight reduction in obese mice.[vii]
Plant-Based Is Eco-Friendly, Too!
Not only are plant-based diets better for people, they’re also better for the planet. A report published in The Lancet in 2019 concluded that a worldwide shift to a plant-based diet could reduce mortality by 10% and emission of greenhouse gasses by a stunning 70%.[i] That’s a compelling reason to eating less meat and dairy and to switch to plant-based peptide supplements.
References
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[ii] Le LT, Sabaté J. Beyond meatless, the health effects of vegan diets: Findings from the Adventist cohorts. Nutrients. 2014 Jun;6(6):2131-47. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073139/
[iii] Kim H, et al. Plant-based diets are associated with a lower risk of cardiovascular disease, cardiovascular disease mortality, and all-cause mortality in a general population of middle-aged adults. J Am Heart Assoc. 2019 Aug 20,8(16). https://www.ahajournals.org/doi/10.1161/JAHA.119.012865
[iv] Orlich MJ, et al. Vegetarian dietary patterns and mortality in Adventist Health Study 2. JAMA Intern Med. 2013 Jul 8;173(13):1230-38. https://pubmed.ncbi.nlm.nih.gov/23836264/
[v] Barnard ND. Op-Ed. The physician’s role in nutrition-related disorders: From bystander to leader. Virtual Mentor. 2013 Apr 1;15(4):367-72.
[i] A vegan diet: eating for the environment: A plant-based diet can have a significant positive impact on the environment and your health. Physicians Committee for Responsible Medicine. 2021. https://www.pcrm.org/good-nutrition/vegan-diet-environment
[i] Salas CE. Biologically active and antimicrobial peptides from plants. Biomed Res Int. 2015;2015:102129. https://www.hindawi.com/journals/bmri/2015/102129/
[ii] Ramírez-Sánchez O, et al. Plant proteins are smaller because they are encoded by fewer exons than animal proteins. Genomics Proteomics Bioinformatics. 2016 Dec;14(6):357-70. https://pubmed.ncbi.nlm.nih.gov/27998811/
[iii] Chakrabarti S, Jahandideh F, Wu J. Food-derived bioactive peptides on inflammation and oxidative stress. BioMed Res Int. 2014. https://www.hindawi.com/journals/bmri/2014/608979/
[iv] Sánchez A, Vázquez A. Bioactive peptides: a review. Food Quality and Safety. 2017 Mar;1(1):29-46. https://academic.oup.com/fqs/article/1/1/29/4791729?login=true
[v] Rabbi MF. Bioactive peptides from plants a promising area of therapeutics. Honors Thesis. Brac University. Dhaka, Bangladesh. 2017 Aug. http://dspace.bracu.ac.bd/xmlui/bitstream/handle/10361/9391/ID%2013146011_PHR.pdf?sequence=1&isAllowed=y
[vi] Moriyama T, et al. Soybean β-conglycinin diet suppresses serum triglyceride levels in normal and genetically obese mice by induction of β-oxidation, downregulation of fatty acid synthase, and inhibition of triglyceride absorption. Biosci, Biotechnol, and Biochem. 2014;68: 352–59. https://pubmed.ncbi.nlm.nih.gov/14981298/
[vii] Aoyama T, et al. Effect of soy and milk whey protein isolates and their hydrolysates on weight reduction in genetically obese mice. Biosci Biotechnol Biochem. 2000 Dec;64(12):2594-600. https://pubmed.ncbi.nlm.nih.gov/11210122/
[i] Chakrabarti S, Guha S, Majumber K. Food-derived peptides in human health: challenges and opportunities. Nutrients. 2018 Nov;10(11):1738. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6265732/
[ii] Rabbi MF. Bioactive peptides from plants a promising area of therapeutics. Honors Thesis. Brac University. Dhaka, Bangladesh. 2017 Aug. http://dspace.bracu.ac.bd/xmlui/bitstream/handle/10361/9391/ID%2013146011_PHR.pdf?sequence=1&isAllowed=y
[i] Swiatecka D, et al. The study on the impact of glycated pea proteins on human intestinal bacteria. Int J Food Microbiol. 2011 Jan 31;145(1):267-72. https://pubmed.ncbi.nlm.nih.gov/21276631/
[ii] Zou J, et al. Fiber-mediated nourishment of gut bacteria protects against diet-induced obesity by restoring IL-22-mediated colonic health. Cell Host Microbe. 2018 Jan 10;23(1):41-53. https://pubmed.ncbi.nlm.nih.gov/29276170/
[iii] Velasque-Manoff M. How the Western diet has derailed our evolution. Nautilus. 2015 Nov 12. https://nautil.us/issue/30/identity/how-the-western-diet-has-derailed-our-evolution
[iv] Swiatecka D, et al. The study on the impact of glycated pea proteins on human intestinal bacteria. Int J Food Microbiol. 2011 Jan 31;145(1):267-72. https://pubmed.ncbi.nlm.nih.gov/21276631/
[i] Matthews-El T, Beake J. Plant-based diet could boost metabolism. Medical News Today. 2020 Dec 3. https://www.medicalnewstoday.com/articles/plant-based-diet-could-boost-metabolism
[ii] Nakatani A, et al. Dietary mung bean protein reduces high-fat diet-induced weight gain by modulating host bile acid metabolism in a gut microbiota-dependent way. Biochem Biophys Res Commun. 2018 Jul 2;501(4):955-61. https://pubmed.ncbi.nlm.nih.gov/29777704/
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[iii] Esselstyn CB, Jr, et al. A way to reverse CAD? J Fam Pract. 2014 Jul;63(7):356-64b. https://pubmed.ncbi.nlm.nih.gov/25198208/
[iv] Pedroso de Paula T, et al. The role of dietary approaches to stop hypertension (DASH) diet food groups in blood pressure in type 2 diabetes. Br J Nutr. 2012 Jul 14:108(1):155-162. https://pubmed.ncbi.nlm.nih.gov/22142820/
[v] Hunt BD, Cappuccio FP. Potassium intake and stroke risk: a review of the evidence and practical considerations for achieving minimum target. Stroke. 2014 May;45(5):1519-22. https://pubmed.ncbi.nlm.nih.gov/24699056/
[vi] Key TJ, et al. Cancer incidence in vegetarians: results from the European prospective investigation into cancer and nutrition (EPIC-Oxford). Am J Clin Nutr. 2009 May;89(5):1620S-26S. https://pubmed.ncbi.nlm.nih.gov/19279082/
[vii] Levine ME, et al. Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population. Cell Metab. 2014 Mar 4;19(3):407-17. https://pubmed.ncbi.nlm.nih.gov/24606898/
[viii] Ornish D, et al. Intensive lifestyle changes may affect the progression of prostate cancer. J Urol. 2005 Sep;174(3):1069-70. https://pubmed.ncbi.nlm.nih.gov/16094059/
[ix] Barnard RJ, et al. Effects of a low-fat, high-fiber diet and exercise program on breast cancer risk factors in vivo and tumor cell growth and apoptosis in vitro. Nutr Cancer. 2006;55(1):28-34. https://pubmed.ncbi.nlm.nih.gov/16965238/
[x] Barnard ND, et al. Dietary and lifestyle guidelines for the prevention of Alzheimer’s disease. Neurobiol Aging. 2014 Sep;35 Suppl 2:S74-8. https://pubmed.ncbi.nlm.nih.gov/24913896/
[xi] Jiang W, et al. Dairy foods intake and risk of Parkinson’s disease. Eur J Epidemiol. 2014;29:613-19. https://drive.google.com/drive/folders/1p60QHnxgV6jiaRd9TNHuHt-nLMydtSM3
[xii] McCarthy MF. Does a vegan diet reduce risk for Parkinson’s disease? Med Hypotheses. 2001 Sep;57(3):318-23. https://pubmed.ncbi.nlm.nih.gov/11516224/
[xiii] Long-term trends in diabetes. Centers for Disease Control and Prevention. 2017 Apr. https://www.cdc.gov/diabetes/statistics/slides/long_term_trends.pdf
[xiv] Anderson JW, Ward K. High carbohydrate, high-fiber diets for insulin-treated men with diabetes mellitus. Am J Clin Nutr. 1979 Nov;32(11):2312-21. https://academic.oup.com/ajcn/article-abstract/32/11/2312/4692116?redirectedFrom=fulltext
[xv] Trapp C, Barnard ND. Usefulness of vegetarian and vegan diets for treating type 2 diabetes. Curr Diab Rep. 2010;10(2):152-58. https://pubmed.ncbi.nlm.nih.gov/20425575/
[xvi] Greenberger NJ, et al. Effect of vegetable and animal protein diets in chronic hepatic encephalopathy. Am J Dig Dis. 1977 Oct;22(10):845-55. https://link.springer.com/article/10.1007/BF01076158
[xvii] Odermatt A. The western-style diet: a major risk factor for impaired kidney function and chronic kidney disease. Am J Physiol Renal Physiol. 2011 Nov;30(5): F919-31. https://pubmed.ncbi.nlm.nih.gov/21880837/
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[xix] Banerjee T, et al. Dietary acid load and chronic kidney disease. BMC Nephrol. 2014 Aug;15:137. https://pubmed.ncbi.nlm.nih.gov/25151260/
