Alt Proteins Uncovered: Exploring the future of sustainable nutrition

Proteins are an essential nutrient required by the human body for growth and repair. It is commonly found in animal products like meat, eggs, and dairy. However, with the rise of veganism and concerns about the environmental impact of animal agriculture, there has been a growing interest in alternative sources of protein. In this newsletter, we delve into the needs, sources, availability, and health benefits of alt proteins.

What are proteins and how much do we really need?

As most of you’d recall from textbooks at school – “proteins are the building blocks of the body”. They’re large molecules made up of amino acids that do most of the work in the cells and are critical for the structure, function, and regulation of the body’s tissues and organs.

The amount of protein that adults need to consume depends on several factors such as age, gender, body weight, and physical activity level. However, as per the Recommended Dietary Allowance (RDA), the average adult needs to consume approximately 0.8 grams of protein per kilogram of body weight per day. For example, a sedentary adult weighing ~68 kilograms would require approximately 55 grams of protein per day (68 kg x 0.8 g/kg). Individuals who are more physically active, pregnant, or lactating may require more.

However, it’s not just the quantity, but also the quality of protein that makes a difference, especially when considering alternative protein sources.

Proteins that contain all the essential amino acids, such as those found in animal products, are considered high-quality or high-value proteins. Plant-based sources of protein may not contain all the essential amino acids in the required proportions for the body, so it is important for vegetarians and vegans to consume a variety of plant-based protein sources to ensure they are meeting their nutrition needs. It is also important to consult with a healthcare provider or nutritionist to determine the appropriate protein intake for an individual based on their specific needs.

What are Alt Proteins?

Alternative proteins, often referred to as “alt proteins,” are food products that serve as substitutes for traditional animal-based proteins, such as meat, poultry, seafood, and dairy products. They are developed using various innovative technologies and ingredients to mimic the taste, texture, and nutritional profile of animal-derived proteins. Examples of alternative proteins include pulses, nuts and seeds, soy, quinoa, and even insects. These sources of protein are becoming increasingly popular in many parts of the world, including India, where they offer a way to meet the nutritional needs of a large population that may not have access to or can’t afford traditional sources of protein.

What’s creating this global phenomenon?

There are multiple factors that are contributing to the increased interest in alternative protein sources. In fact, we’re witnessing an overall increasing trend towards adoption of vegetarianism & veganism, especially amongst those with higher disposable incomes in urban India.

• Health considerations: While there are arguments to be made on both sides, alt protein sources are able to offer some nutritional benefits such as low saturated fats & cholesterol, which animal proteins are known to be high in. This can contribute to a healthier diet and may help reduce the risk of certain health conditions, such as heart disease and obesity.
• Ethical concerns: With an ever-increasing demand for meats and dairy products, multiple instances of animal cruelty and unethical treatment have come to the fore over the past few years. Alternative protein sources provide a way to enjoy protein-rich foods without the need for conventional animal agriculture, and therefore reduce instances of animal suffering.
• Environmental concerns: Traditional animal agriculture has a significant environmental impact, including deforestation, greenhouse gas emissions, and water pollution. In fact, the highest percentage of greenhouse gas emissions per 100 g of protein is associated with the production of animal meat. Alternative proteins offer a more sustainable approach with reduced land and water use, lower emissions, and potentially less waste; switching to alternative protein sources can save 8 Gigatonnes of CO2 per year. With increased environmental awareness and concerns, a new generation of alt-protein enthusiasts is driving the conversation around this sustainable lifestyle.
• Food security & affordability: Globally, meat consumption is the highest it has ever been, with global meat production projected to double by 2050. As the global population continues to grow, ensuring sufficient nutritious food supply is a significant challenge. Alternative proteins present an opportunity to diversify the food supply, potentially reducing the pressure on traditional livestock farming and increasing the availability of protein-rich foods.

Do Alt-Proteins make sense for India?

Short answer, yes! India is one of the most populous countries in the world and has a significant portion of its population living in poverty. India also faces a dual burden of malnutrition, with issues of undernutrition and overnutrition coexisting. Protein deficiency contributes to malnourishment, and it is estimated that 73% of the Indian population has a protein-deficient diet. Alternative proteins, particularly plant-based proteins, can play a role in addressing both ends of this spectrum. They can provide essential nutrients for individuals with limited access to animal-based proteins while offering healthier alternatives to heavily processed and less nutritious foods.

Types of Alt Proteins

There are several different types of alternative proteins, each with its unique production methods, characteristics, and benefits.

Plant-based proteins: these proteins are derived from various plant sources, such as legumes, grains, seeds, and vegetables. They are processed and formulated to mimic the taste, texture, and nutritional profile of animal-based proteins. Sources of plant proteins include oilseeds such as soybeans, peanut, and linseed; pulses such as beans, lentils, and lupines; cereals such as wheat, corn, rice, and oats; and leaf proteins such as alfalfa, sugar beet, and clovers. Some common examples include:

• Soy protein: Extracted from soybeans, soy protein is widely used in products like tofu, tempeh, and plant-based meat alternatives
• Pea protein: Made from yellow peas, pea protein is a popular ingredient in plant-based burgers, protein powders, and snacks
• Hemp protein: Derived from the seeds of the cannabis plant, hemp proteins are packed with essential amino acids, fiber and omega-3 fatty acids. They are consumed as raw seeds or as a powder added to smoothies or baked goods
• Wheat protein (gluten): Gluten, the protein found in wheat, is used to create meat substitutes like seitan, often used in dishes like stir-fries and sandwiches
• Quinoa: Quinoa is a grain that is high in protein and is becoming increasingly popular in India. It can be used in a variety of dishes, including salads, soups, and casseroles.

Algal proteins: Algae are a diverse group of aquatic organisms that can be utilized as a protein source. Algal protein can be extracted and processed into various forms, including protein powders and supplements. It offers a sustainable protein option with potential health benefits, as algae are rich in essential nutrients like omega-3 fatty acids. The most common example of algal proteins is Spirulina, a type of blue-green algae that is cultivated and consumed as a nutrient-dense (rich in amino acids, vitamins, minerals & antioxidants) protein source. Spirulina is commonly available in the form of powdered supplements, capsules, and added to various food products like energy bars and health drinks.

Fungal proteins: Fungi, such as mushrooms and mycoprotein, can be used as alternative protein sources. Mycoprotein is derived from a filamentous fungus called Fusarium venenatum and is used in products like meat substitutes and protein-rich vegetarian foods. While mushrooms are not exclusively protein sources, they are considered a valuable source of fungal protein, and varieties like shiitake, oyster, and button mushrooms are commonly consumed in India. Another example of fungal proteins is Quorn, a mycoprotein-based meat substitute, which offers a meat-like texture and can be used as a substitute in dishes like kebabs, nuggets, and curries. While it is not widely available in India, it is gaining popularity in some urban centers.

Microbial proteins: Microorganisms, such as bacteria and yeast, can be harnessed to produce protein through fermentation processes. These proteins can be used as alternatives in various food products. A common example of microbial protein is tempeh – a traditional Indonesian food made from fermented soybeans. Produced by culturing soybeans with a specific fungus called Rhizopus oligosporus, tempeh is a nutritious protein source and has a firm texture and nutty flavor. In India, tempeh has recently started to gain recognition and is used in stir-fries, curries, and sandwiches.

Cultured / Lab-grown meats: Cultured meat, also known as cell-based or lab-grown meat, is produced by cultivating animal cells in a lab rather than raising and slaughtering whole animals. These cells are then multiplied and developed into muscle tissue, which can be processed into meat products. Currently, the field of cultured or lab-grown meat is still in its early stages of development, and there are limited examples of cultured meat specifically in the Indian context.

Complete vs. Incomplete Proteins – Understanding the impact of alt-proteins on your health

We touched upon the quality of protein in the introduction of this newsletter, but it is important to understand the differences between complete & incomplete proteins, to create a balanced & nutritious diet for yourself.

A food is considered to be a complete protein if it contains all nine essential amino acids, that the body cannot synthesize naturally. All animal-sourced foods are considered complete proteins. The table below lists all these amino acids and their core functions –

In contrast, a food is considered an incomplete protein if it lacks some of the essential amino acids, or it does not contain significant amounts of each amino acid. Most plant-based proteins are considered incomplete proteins.

Now this does not mean that plant-based proteins are nutritionally inferior. In fact, most plant-based foods contain other nutrients including fiber, antioxidants, vitamins, and minerals, which are good for your health. However, since we need to ensure that the body gets all essential amino acids, it is a good idea to consume a variety of different types of protein – this practice is often referred to as Protein Rotation. By consuming a variety of sources, one can ensure they get all the essential amino acids required for muscle growth and repair. For example, legumes like lentils, chickpeas & black beans are high in some amino acids like lysine, tryptophan, and histidine, but do not contain all the essential ones. Similarly, Seitan (made from wheat gluten) is a good source of amino acids like glutamine, proline, and glycine, but doesn’t contain all the essential amino acids. However, by combining these and introducing other alternative proteins into a diet, one can ensure that the body gets all the essential amino acids.

In addition to providing a variety of amino acids, protein rotation can also help prevent boredom with the same foods and provide a range of other nutrients that are found in different protein sources.

Conclusion:

Alternative proteins are transforming the food industry by offering sustainable, ethical, and nutritious options. From plant-based proteins to cultured meats, these alternatives provide exciting possibilities for a healthier future. They not only address environmental concerns but also have the potential to improve health outcomes by providing nutrient-rich options.

However, there are still challenges of accessibility, affordability, and acceptance of alternative proteins in India, that will require concerted efforts to solve. Ensuring widespread availability to reach economically disadvantaged communities, reducing costs through scaling up production, and catering to local tastes and preferences are key obstacles. However, with continued investment, supportive policies, and collaboration among stakeholders, India can unlock the benefits of alternative proteins, fostering food security, sustainability, and improved public health.