According to the Plant Based Foods Association (PBFA), 70 percent of the U.S. population ate plant-based foods in 2022, up from 66 percent in 2021. In 2022, 60 percent of households bought plant-based foods, with an 80 percent repeat purchase rate across all categories. Consumers are motivated to eat plant-based foods for a variety of reasons, including health, the environment and animal welfare.

The plant-based food market is expected to grow to $22.3 billion by 2029, with a compound annual growth rate (CAGR) of 11.82 percent. In 2022, the plant-based milk market grew by 9 percent to $2.8 billion, making it the largest segment of plant-based food.

Plant-based diets focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes and beans. That said, eating a plant-based diet does not mean that you are vegetarian or vegan. Rather, you are proportionately choosing more of your foods from plant sources. The following is a snapshot of foods that can be consumed in most plant-based diets:

Fruits: Apples, pears, strawberries, blueberries, pineapple, bananas, etc. Choose in-season fruits and opt for frozen fruit for smoothies.

Vegetables: Leafy greens, broccoli, carrots, brussel sprouts, cauliflower, sweet potatoes, squash, bell peppers, cucumbers—the list goes on and on.

Whole grains: Many whole grains are a vital source of protein and fiber. Oats, quinoa, brown rice, amaranth and bulgur are hearty and satisfying options.

Healthy fats: Avocados, olive oil, coconut oil and flaxseed oil.

Legumes: green peas, chickpeas, beans, lentils, peanuts and natural peanut butter.

Seeds, nuts, nut butters: Almonds, hazelnuts, macadamia nuts, pumpkin seeds, sunflower seeds and tahini.

Plant-based milks: Soy milk, oat milk, almond milk and cashew milk. Unsweetened varieties are best.

Plant-based protein: Tofu, seitan and vegan protein powders.

There is significant science supporting plant-based diets. In fact, many chronic diseases can be prevented, controlled or even reversed with a whole-food, plant-based diet. According to the book “The China Study” a plant-based diet can reduce the risk of type 2 diabetes, heart disease, certain types of cancer and other major illnesses. Furthermore, people also realize increased fitness, more energy and reduced inflammation by eating a plant-based diet.

Fiber is in all unprocessed plant foods. It is what makes up the structure of the plant and provides many health benefits. Eating a plant-based diet improves digestive health so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. Fiber can also lower cholesterol and stabilize blood sugar.

Every week it seems there’s a plethora of new plant-based products coming onto the scene and many have gained traction. Over the last few years, we’ve seen brands debut with new products as companies innovate, bringing to market better-for-you healthier snacks, more ethical goods and more sustainable ingredients.

That said, plant-based protein products have significantly grown in popularity. It is one of the most talked-about nutrients when it comes to health and nutrition. What most people don’t know is that from leafy greens to seeds, plant-based foods are a great source of protein. In fact, the per capita consumption rate of plant proteins is increasing at a considerable rate in the United States, resulting in a consumption rate of 40.28 grams per day. This is primarily due to the rising number of consumers turning vegan to promote animal welfare.

Proteins will always be an essential nutrient for all of us. In fact, according to www.mordorintelligence.com, the US Plant Protein Market size is estimated at $4.21 billion in 2024, and is expected to reach $5.02 billion by 2029, growing at a CAGR of 3.62 percent during the 2024-2029.

From pea protein to hemp protein, an ever-increasing number of plant-based protein sources are being introduced into the marketplace that offer quality nutrition, taste and sustainability at the same time.

In light of new consumer desires to moderate animal-based protein consumption, the use of plant-based proteins offers a viable alternative across multiple existing and new product categories. What’s more, protein is the powerhouse macronutrient that research suggests is the most filling when it comes to satisfying hunger, which is particularly important within the context of the global obesity epidemic. Formulating and marketing foods and beverages that leverage plant-based proteins presents an opportunity for global growth.

According to Innova Market Insights, the plant protein trend is driven by increasing health concerns—primarily weight management—plus the move of sports and performance products into mainstream consumption. These products are now targeting the more generally active, rather than just world-class athletes.

The following are some plant-based protein recommendations to start incorporating into your diet. All are widely available in your favorite health food store or online:

Hemp Protein: For years the mainstream media has alluded to the health benefits of hemp. First, 65 percent of the total protein content of hemp seed comes from the globular protein edestin, which is easily digested, absorbed and utilized by the human body. Additionally, the hemp seed is loaded with omega-3 and omega-6 essential fatty acids that have significant cardiovascular and anti-inflammatory benefits. Hemp seeds can be used in protein powders, milk, butter and even soap.

Pea Protein: Sadly, when it comes to perception, many people struggle with the idea of peas as a protein source. Truth be told, pea protein has a very mild, pleasantly sweet taste. It’s one of the better tasting proteins. Pea protein is the concentrated natural protein fraction of yellow peas.

Rice Protein (Brown): Despite its reputation as a carbohydrate source, brown rice protein contains more than five grams of protein per cup. Rice protein powder is made by grinding up rice grains and treating them with an enzyme that separates the starch (carbohydrate) from the protein.

Brown rice protein is considered a medium-digesting protein. It absorbs more slowly than whey (which is the fastest absorbing protein on the market), but it’s faster than casein (the slowest-digesting protein).

Soy Protein: A good source of protein for those looking for a vegetarian source. Soy is rich in glutamine, arginine (vasodilation), and branched chain amino acids (recovery). Soy contains isoflavones, which supports healthy cholesterol levels. It has also been found to boost thyroid hormone output. By doing so, it speeds up the metabolism which aids in fat loss.

Spirulina: This is one of the great super foods. It is approximately 65 to 71 percent complete protein in its natural state. This is higher than virtually any other unprocessed food. Unlike most other forms of protein, the protein in spirulina is 85-95 percent digestible. Finally, since spirulina has no cellulose in its cell walls, it is extremely easy for the body to break down. In fact, its amino acids are delivered to the body for almost instant absorption.

The industry is also seeing newly available sources of protein being derived from ingredients commonly used for other nutrients. Protein from potatoes, mushrooms and fruits have burst onto the scene over the past few years.

One ingredient maker has developed methods to economically produce a canola protein isolate with a balanced amino acid profile that contains all essential amino acids. These isolates are also high in sulfur-containing amino acids (methionine and cysteine), as compared to other vegetable proteins.

Another recent entry into the protein space is lupin protein. Seeds of various species of lupins have been used as food for more than 6,000 years, but they have never been accorded the same status as soybeans or other pulse crops. Lupin is gluten free, can act as a prebiotic, is non-GMO (genetically modified organism) and high in protein content (approximately 40 percent).

The amount of dietary protein needed for consumers depends on overall caloric needs. The daily recommended intake of protein for healthy adults is 10 percent to 35 percent of total caloric needs. For example, a person on a 2,000 calorie diet could eat 100 grams of protein, which would supply 20 percent of their total daily calories. True, everyone needs protein. But, as the cliché goes, too much of a good thing can be bad. Excessive protein can severely damage the kidneys. Moreover, consuming extra protein does not promote muscle growth! Do not be fooled by the edgy marketing!

Whether we are talking about veganism or vegetarianism, both of these lifestyles are, and have been on the rise for quite some time now. We have all heard compelling reasons why people make the switch to these lifestyles. People consuming plant-based products reduce their risk for so many chronic diseases, including heart disease and diabetes. Furthermore, plant-based diets are naturally low in saturated fat, high in fiber, and loaded with cancer-protective phytochemicals. An increasing number of people acknowledge these facts and are consuming an increased number of plant-based products to improve their health status. This trend has been a wakeup call of sorts for so many. Are you in?VR

Mark Becker is a senior account executive for Vivion LLC, a raw materials distributor, based in Gardena, CA. He has worked as a natural products sales and marketing executive for 30 years. Becker has written more than 300 articles and has hosted or been a guest on more than 500 radio shows. He obtained a bachelor’s in journalism from Long Beach State University and did his Master’s work in communications at Cal State Fullerton. For more than 40 years he has participated in numerous endurance events, including more than 150 triathlons of Olympic distance or longer, 103 marathons and numerous other events including ultramarathons and rough water swims from Alcatraz to the mainland. He has relied on a comprehensive dietary supplement regimen to support his athletic, professional and personal endeavors. For more information, access www.Vivion.com or www.AlliedBionutrition.com.