In one of our previous letters, we looked over the role of proteins in the human body and came to the conclusion that normal functioning of the body is impossible without them. As you know, most proteins are found in animal products, such as: meat, fish, dairy products, eggs, etc.
But what happens if you don't use these foods in your diet? Is it possible to get the required dose of proteins from other sources?
Yes, it is very possible!
This article focuses on the best plant-based protein sources, but before I mention them, I will make a few arguments in their favor:
- Plant proteins do not contain saturated fats that are harmful to the digestive tract and do not affect "bad" cholesterol.
- Products containing vegetable proteins have fiber that improves digestion, they are better absorbed and do not oxidize the body, unlike animal proteins.
- Vegetable protein do not contain hormones and antibiotics that are used to raise animals.
Therefore, the use of vegetable protein helps prevent obesity, reduces the risk of diseases of the cardiovascular system, reduces the likelihood of many other diseases – from allergies to hormonal disorders.
By the way, when you are looking for what products contain vegetable protein, pay attention to two characteristics of the source – the total protein content per 100 g of the product and its amino acid composition.
With that being said, let's take a look at the best plant-based protein products!
1. Tofu has one of the best amino acid compositions of any protein source.
100 grams of tofu contains between eight and fifteen grams of protein, and here's a life hack for you: the firmer the tofu, the more protein it contains. In addition to protein, tofu contains a lot of lecithin, which forms the shell of each cell, vitamin E and B vitamins.
It is a low-calorie, cholesterol-free product. It has a neutral taste, it is added to soups and salads, sauces are prepared on its basis, tofu is stewed with vegetables, served with noodles, fruits, and used as a filling for pies.
I highly recommend making tofu with chili and tomatoes.
- The protein quality in chickpeas is better than in other types of legumes, as it contains almost all of the essential amino acids.
Chickpeas contain 19 grams of protein per 100 grams, about the same as beef. It was not in vain that I drew an analogy with meat – both sources are dominated by the amino acid lysine, which is involved in the formation of muscles, B vitamins and minerals.
Chickpeas are easy to include in your diet: they are affordable, easy to prepare, and can be used in a wide variety of dishes. It is added to salads, soups, stews or eaten as a separate dish. It is from chickpeas that such recently popular snacks as falafel and hummus are prepared.
2. Beans, lentils, peas are a source of a well-balanced protein composition.
According to the content of easily digestible proteins, they have no equal among vegetable plants. You can give your preference to any type of legume and be sure: you will get the right portion of protein!
Add legumes to salads, boil pea soup, or make lentil fritters.
3. Different types of nuts have different protein composition.
Almonds, for example, contain 21% protein, cashews – 20%, hazelnuts – 15%. Also, the amino acid complex of nuts is close in composition to the tissues of our body, so they are well absorbed.
Nuts are a healthy, delicious and versatile food, great for snacking throughout the day or as part of salads or other similar meals. They have a low glycemic index, which means they can be included in the diet of people with diabetes.
4. Seeds are another group of foods containing vegetable protein.
Sources from this group contain an average of 15% protein. The leader among seeds in terms of protein content are pumpkin seeds – they contain 30% protein. In addition to protein, pumpkin seeds are rich in zinc and cucurbitin, a rare amino acid that fights parasites.
It is also worth mentioning chia seeds, which belong to the category of superfoods – extremely nutritious foods for the body with a high concentration of valuable substances.
5. Doctors call quinoa a "protein factory" and love it for being gluten-free.
The most delicious way to cook quinoa is to boil it and add it to your favorite salad. I mix quinoa with lots of veggies and greens – red cabbage, spinach, bell peppers, cherry tomatoes, and cucumber. An additional source of protein in this salad is almonds.
6. Of course, green vegetables do not have as much protein as legumes or nuts, but still quite a lot.
Brussels sprouts, broccoli, spinach, asparagus are an excellent supplier of protein to our body. Thus, these products can be eaten without harm to your shape and with obvious benefits for the body, adding them to various smoothies, salads and casseroles, or simply serving as a side dish.
When choosing between plant and animal sources of protein, it is important to consider the other nutrients found in foods. Some animal protein sources can be high in iron and vitamin B12, while many plant foods are deficient in these nutrients. On the other hand, plants contain special nutrients called phytonutrients and some antioxidants that are not found in animal products.
In general, the best way to provide the body with everything it needs is to make the diet as diverse as possible.