Plant-Based Proteins Gain Popularity in Israel as Healthy Meat Alternatives

In recent years, many Israelis have shifted from traditional animal proteins like meat and chicken to plant-based sources such as lentils, chickpeas, beans, and soy. A cooked cup of legumes typically contains 14 to 18 grams of protein, with soy and edamame offering even higher amounts. While this is less protein per weight than meat, legumes provide a valuable combination of protein and dietary fiber, which promotes prolonged satiety and may reduce calorie intake later in the day.

Legumes have clear health advantages over meat: they contain no cholesterol, are low in saturated fat, and are rich in fiber, potassium, and antioxidants, nutrients often lacking in animal products. However, most legumes (except soy) do not provide complete proteins with all essential amino acids in optimal amounts. Additionally, their iron and zinc are less bioavailable due to phytates. Still, consuming a variety of plant proteins throughout the day can supply all necessary amino acids. Pairing legumes with vitamin C-rich foods like lemon juice or tomatoes enhances iron absorption.

For people with diabetes or prediabetes, legumes offer further benefits. Their fiber feeds gut bacteria, producing short-chain fatty acids that stimulate natural satiety hormones such as GLP-1 and improve insulin sensitivity. Studies suggest plant-based proteins can help regulate blood sugar levels and reduce metabolic risk factors, potentially supporting remission of type 2 diabetes when combined with weight loss and lifestyle changes.

A common concern with legumes is gas production caused by oligosaccharides fermented by gut bacteria. To reduce this, soaking dried legumes for 12-24 hours with water changes, sprouting, and using digestive spices like cumin or ginger can help. Gradually increasing legume intake allows the digestive system to adapt.

While legumes also contain complex carbohydrates, careful portioning and meal planning are important for those managing blood sugar. Overall, legumes are among the healthiest protein sources and can replace some meat servings. Clinical dietitian Michal Cohen from Maccabi Healthcare Services advises tailoring legume consumption to individual health needs to maximize benefits.

For optimal use, thorough cooking is essential to avoid digestive discomfort. Frozen or canned legumes (rinsed well) are convenient options that retain nutritional value. Suggested dishes include black lentil salad with herbs and walnuts, tofu and chickpea curry with vegetables, and upgraded mujaddara using bulgur or quinoa with extra lentils.