Great book for additional ideas for plant based protein, if you’re interested in boosting veggies and proteins this book is for you!

Was expecting more from this book. There's a lot of reliance on eating meat substitutes (the processed kind) and fortified-everything to make it to the protein and nutrients' needs if you follow the diet this book advocates for. Lots of science that did shed the light in the processes of the body, but that's not why I picked this one up to read - I wanted to know how to be entirely plant-based and how to go about doing this, what to eat, when, why (combining amino acids across foods, that sort of thing). Instead, it read a lot like propaganda for anti-meat/anti-animal foods as opposed to really plant-based foods and lifestyle

This is a great guide to understanding what proteins are and how fundamental they are to your diet. It provides scientific explanations to proteins and its components followed by some recipes to best put this in practice.

Great summary of plant based protein foods basics, as a healthy alternative to meat based protein foods, with their benefits and explanation of calculating optimal amounts of protein, breaking down plant sources, and generally giving good advise.

For plant-based eaters, there are three certainties in life: death, taxes, and the proverbial question “Where do you get your protein?”

The first line from the book Plant Powered Protein by Brenda Davis, Vesanto Melina, and Cory Davis had me hooked at the very start. Because it’s so true! If I had a small coin for every person who’d asked me that since going vegan I’d be a very very wealthy woman right now.

This book a must have resource for anyone who wants to know the truth about our food, and find out more about the nutritional essentials of plant protein and a healthy vegan diet.

Plant vs Animal Protein

To introduce this book, we read about the history of how the quality of animal protein for people was overestimated, and the suitability of plant protein was underestimated. This simple nutritional assessment, based on the results of nutritional experiments on rats (not humans, rats) was to result in economic policies favouring meat and milk. These policies and resulting subsidies and still alive today. Our messages about nutrition are flawed and wrapped up in poor science, politics and economics. Health issues such as heart disease, cancer and type-2 diabetes started to increase, and are now responsible for approximately 70% of deaths worldwide.

The author goes into more details about the politics of protein and how the meat industry would in fact dwindle without hefty government support, as consumers would be paying the full cost. In fact, many of the foods we are told to avoid for health purposes are actually receiving huge subsidies. Corn syrup being just one example. Already, the first chapter of this book is hugely eye-opening and one I believe everyone should read.

Throughout the book, the authors share with us the protein content of plants vs animal proteins and the indisputable facts that animal products are significantly more carbon intensive and less healthy than plant foods. Our food choices are a powerful tool for our health and for the environment.

What is protein?

Davis, Melina and Davis describe in detail the role of protein (as well as carbohydrate and fat) in our diets. Proteins, built up of nine essential amino acids, are required for the structure, function and regulation of tissues and organs. Yet, as neatly explained here, an amino acid is simply an amino acid. It makes no difference if it comes from a plant or an animal. Another myth often perpetrated in anti-vegan texts.


Photo by Towfiqu barbhuiya on Unsplash
And as for the question of getting enough protein. Most adults, including vegans, in Western countries get more than enough proteins. All grains, legumes, nuts and vegetables contain protein. Obviously, if a diet is centred around fruit (as recently seen in the news) it can be short of both protein and calories. But this is not a standard diet.

The Soy Controversy

I was very pleased to see the controversy around soy mentioned in this book. It’s a very important topic, and soy does not deserve the negative press it receives. More than a decade ago, theories were presented that the isoflavones in soy may mimic oestrogen, and potentially cause cancer. Despite being proven false, this myth continues to arise time and again in articles and threads.

The authors describe how soy consumption has been shown to actually protect against various cancers. In fact, men who regularly consume soy have a 29% lower risk of prostate cancer.

Meat Alternatives

It’s been all over the news lately that Beyond Meat are losing business and plummeting share values. Journalists around the globe have been quick to jump on the “meat alternative bashing” bandwagon and bash all meat alternatives with a virtual stick. Instead of seeing the logic, that perhaps consumers are switching to a cheaper meat alternative (as Beyond tends to be on the more expensive scale) these articles like to assume that everyone is rushing out to buy steaks and beef burgers again. I don’t see the evidence for this.

I agree with the authors of this book – meat alternatives can provide variety and be a small part of a wholesome diet. They are great for introducing sceptical friends and family to plant based foods, and they are very impressive imposters. We enjoy meat alternatives as part of our diet. There is nothing wrong with them.

Protein Sources, Mortality & Disease

Just when I thought this book couldn’t get anymore interesting, there is a whole chapter dedicated to looking at the relationship between protein, mortality and the risk of chronic disease.

You must read this chapter for yourself – but there truly are some jaw dropping statistics to be found here. For example, in the United States, a study by Tharrey in 2018, showed an increase of 12% in cardiovascular disease mortaility for each 18g of daily animal-protein intake.

The World Health Organization has declared processed meat a class 1 carcinogen. Not only does plant protein reduce these risks, but science suggests improved health in areas such as kidney function, inflammatory bowel diseases, and rheumatoid arthritis.

Plant Protein for Every Age

In this book, the authors assure us that plant protein is perfect for your children and teens. And if they grow up to become athletes – it’s perfect for building muscle and improving performance too. There’s no need for them to run towards the nearest steakhouse.

Indeed, a diet of whole plants foods will also increase your longevity into old age. One study found those eating vegetarian (near vegan) diets had a 38% lower risk of dementia.

Tips & Meals

If you’re looking for tips and meals for vegan diets, this book has a lovely chapter entirely based on helping you make healthy, nutritional choices. It also has some delicious recipes, which I highly recommend.

Highly Recommended

This book is honestly one of the best vegan resources I’ve read over the last decade. It’s seriously well researched and written, with honest facts about the truth behind the politics of food, and solid science based nutrition. I would recommend this book to absolutely everyone.

Thank you to NetGalley for sending me a free e-copy of this book for review purposes.

To read more book reviews and recipes, visit my website.

This would be good for people that want to know the ins and outs of plant based proteins. The science and reasoning behind it. That wasn’t me because I’ve already done the research and really just wanted more plant based protein options. I had to search through for what I needed.

The recipes are well written with nutritional breakdown. They just weren’t for me.

The author begins by detailing macronutrients, specifically proteins. She discusses the differences between animal and plant proteins, and how they are used differently in the body. The book also goes in-depth about the amino acids that comprise plant proteins. Additionally, plant protein as an absorptive and digestible amino acid profile lends to the credibility of this book. The author also lists information about specific food sources and their macronutrient percentages. I found this highly useful. I would recommend this book.

Not only did Plant-Powered Protein have easy to follow recipes, it also broke down the history and evolution of our present day diets and how those habits are a danger to our Earth and health. Further, it broke down, into chapters, guidelines for different populations (children, elderly, pregnant women, etc). I’d recommend this book to anyone toying with the idea of going plant-based.

A thoroughly researched book on plant-based diet, especially focusing on the protein intake. It's really helpful for everyone interested or trying to follow a vegan diet. The authors give a lot of information not only about research in that area but also specific ingredients for meals and their nutrients. I especially loved the suggested sample menues and recipes at the end of the book.

★★★★ ☐ The publisher has provided a copy for review

This book is about the nutrition required in the American food standards and how to meet those standards with a plant-based diet. Whether you're a vegetarian or vegan because of religion, eco-concerns, or health, the main question from people around you will be, "How do you get your protein."

The implication is that the high-protein meat-dependent Western diet is the healthiest. And surely, nobody who doesn't have "enough meat" will have a good diet. So, here come two nutrition experts (dietitians) to clear the murky waters with research, plant-based substitutes, and menus.

This belongs on your shelf if you have recipes you like and want to adapt, if you have questions about health and safety at any age, or if you just like to have your research on vegetarian options done for you.

A very well researched and information heavy book on the impact of proteins and sourcing plant=based proteins instead of meat. Some fairly scary statistics and some good nutritional and scientific info. The recipes are okay, but this is definitely more of an education than a cookbook.

Nothing necessarily new here, but a good collection of information - especially to the infamous question “but how do you get your protein?”

This is a book that provides an overview of the plant based lifestyle and importance of protein. It is a bit dense and more scientific than traditional plant based books with recipes.

Synopsis (from Netgalley, the provider of the book for me to review.)
***************************************************************************************************
Discover how to meet your protein needs on a plant-based diet. Registered dietitians Brenda Davis and Vesanto Melina join agrologist Cory Davis for a deep dive into the politics and fallacies surrounding plant-based protein. Together, they present the science and studies that validate why protein derived from plants is not only comparable to protein from animal products but is also often superior to it!
Readers are given a clear understanding of the role of macronutrients and micronutrients, and how the amino acids found in protein promote healthy growth. They learn how to determine their recommended daily allowance (RDA) for protein. The authors target specific age groups, as well as athletes and pregnant women, and offer recommendations for how to obtain all the vital protein and nutrients their bodies require.
From a lower carbon footprint to plant compounds that help reduce the risk of chronic diseases, the case for eating more plant protein is strong. Pantry suggestions, cooking tips, and thirty recipes make it easy to put this essential information into practice.

I always remember from high school home-ec - eat rice and beans together to get a complete protein: this goes well beyond it. There is a lot of information in this book and it is all helpful in how to get enough protein via plants and plant-based foods. The recipes are well written and understandable by cooks of all levels and you can easily add animal products or meat to them to make everyone in your family happy. And if you are into carb footprint and plant compounds, this is an extra special book.
A personal aside from me .. chicken has one ingredient and "chik'n" has 80+ - which do you think is better for you???
We cannot keep plant-based diet books on our shelves and I can see this one will be checked out often.
#shortbutsweetreviews

My vegan husband is always concerned about his sources for protein. Plant-Powered Protein is a great book for someone who is interested in the history and science behind plant-based eating. The recipes, however, are a bit lacking. I would recommend this book if one wants to understand why protein is important, but already has access to plant-based recipes.

Always love a good book about plant based eating! It’s important to me to have a well rounded understanding of nutrition on a plant based diet (all diets really) especially when you have kids!

Plant-Powered Protein is packed with facts about vegan protein sources. Not only does it talk about the role of protein in our diets, it gives very specific information as to the amount of protein we need at each stage of life. It also includes sections for athletes and pregnant and nursing individuals. At times, it felt like it was geared towards dieticians and other health care professionals, but for the most part, it was accessible enough for laypersons such as myself. (Caveat: I have been doing a LOT of learning about plant-based nutrition so I'm arguably more knowledgeable about this topic than many of my peers.) My only criticism is that I would have loved to see more recipes included.

Thanks to Healthy Living Publications, Independent Book Publishers Association (IBPA), Members' Titles, and NetGalley for a review copy.

I received an ARC of this book from NetGalley in exchange for an honest review.

This is a great book, full of good ideas for plant based protein.

If you want to geek out on the topic of protein, this is a great book. It is more for the nerdy and science minded but it isn’t so academic that the average person couldn’t read it. However I do think the average person might find it too technical or dry.

I like to geek out on nutrition but would have preferred this as an audiobook more than an ebook. I’m not sure I retained a lot of what I read either 😑

I found the research comprehensive and well organized.

That said, the recipes, as few are there are, were really lacking. I’m not sure why books are still being published with recipes for tofu scramble, green salads, and chia puddings. None of the recipes enticed me or my family
. Many of them relied heavily on dates. I also was surprised how low on protein or how little protein many of them had considering this is a book on protein. I am glad the recipes had nutritional info.

I’m not sure who I would recommend this too. It’s a little too niche and definitely not the right hook for the new vegan curious about where she will get her protein…

Perhaps it would have been a better book if it did the same with fat and carbohydrates and consulted with a vegan chef for recipes 🧐

Thanks netgalley for my ARC

Plant-Powered Protein is a tutorial and theory guide to eating adequate protein on a plant-based diet written and curated by dietitians Brenda Davis and Vesanto Melina, and agronomist Cory Davis. Released 28th March 2023, it's 192 pages and is available in paperback and ebook formats. It's worth noting that the ebook format has a handy interactive table of contents as well as interactive links and references throughout. I've really become enamored of ebooks with interactive formats lately.

The authors are professionals working in nutrition and allied fields (one is an agronomist). They provide science and practice based research for their assertions. The authors expend a considerable amount of effort exploring the background of some of the sociopolitical realities behind farm subsidies and lobbying and how they affect meat farming and agriculture, especially in the US.

The content is arranged in chapters thematically, exploring protein in general, and by life phase (pregnancy, lactation, infancy, toddler, up through adult). The chapters are *full* of raw data and statistics, tables, and expository information which gives an overall thorough and convincing picture of the benefits and realities of plant based diets. This is a monograph on plant based protein, and NOT much of a cookbook. There are some recipes gathered in the final chapter of the book which are varied and attractive, but they're not the chief focus of the book.

Recipes are written with a description/intro, ingredients in a bullet list, and followed by step by step prep and cooking directions. Ingredient measurements are provided in imperial (American) units, with metric measures in parentheses (yay!!). Nutritional info is included for each recipe, as well as alternative ingredients for taste or necessary dietary restrictions. Most of the recipes include one or more color photos. Serving suggestions are attractive and appealing.

Four stars. An enthusiastically and motivationally written book with very general recipes. Readers will likely need more specific training advice as well as a broader selection of recipes. What the book does, and does well, is make a compelling argument for plant based nutrition being beneficial for health and performance as well as the heath of our biosphere. It also includes a comprehensive cross-referenced index for finding information quickly; important as this is a very very information dense volume full of tables and statistics. It would be well suited to readers who are looking for reference material, not chiefly for the recipes. It would also be a good selection for more formal classroom use for diet/nutrition and allied subjects.

Disclosure: I received an ARC at no cost from the author/publisher for review purposes.