Food List – Major Sources of Vegetable Protein


Many people believe that there is no protein in plant foods. It’s time to dispel this myth. Here are the top best plant-based protein sources.

List of Foods - Major Sources of Vegetable ProteinList of Foods – Major Sources of Vegetable Protein

Where to get protein? – this question is asked by athletes who adhere to a plant-based diet. Chicken breast with brown rice is praised on the Internet, but few people write about plant-based sources of protein. The fact is that people believe in the myth of “complete proteins”.

To be considered a “complete” protein, a product must contain all nine essential amino acids. Meat and fish are “complete” proteins, and many are sure that without them it is impossible build strong muscles… In the meantime, plant proteins are called second-rate proteins and are considered useless in gaining muscle mass. But is it true that you only need to consume “complete” proteins?

The answer is simple: no.

Your main concern is to consume enough essential amino acids to keep your body free from deficiencies. At the same time, nutritionists say that not all nine must necessarily be contained in one product.

In other words, a varied plant-based diet can fully satisfy the body’s need for amino acids. Which proteins are better – plant or animal?

In general plant proteins and diets more favorable for the body… Studies have shown that among people who have avoided animal products for ethnic or religious reasons, cardiovascular disease, obesity, diabetes and hypertension are less common. They also have a longer life span. All of this is a good reason to add plant-based proteins to your diet. Pay attention to the following products:

Cereals

Although grains are called useless carbohydrates, they are an important nutrient for athletes. Indeed, some cereals, such as white and brown rice, contain little protein, only about 5 g per 100 g. But among the grains there are those that are very rich in protein. For example, gluten or wheat gluten contains as much as 80 grams of protein per 100 grams. Gluten-containing foods can be turned into complete protein when cooked with soy sauce.

Most cereals become complete proteins when combined with beans or vegetables. In addition to protein, grains contain fiber, B vitamins, and minerals such as iron and magnesium.

Some high-protein cereals include wild rice (14.7 grams per 10 grams), oatmeal (12 grams per 100 grams), and couscous (9.2 grams per 100 grams).

Nuts

Nuts are often viewed only as a source of omega-3 fatty acids, antioxidants, vitamins, and minerals. But in addition, nuts are high in vegetable protein. 100 g of almonds and pistachios contain about 21 g of protein and relatively little saturated fat.

Raw or roasted nuts can be used as a quick snack, and nut butter is a great addition to breakfast.

Nuts contain fewer than 9 essential amino acids, but when combined with cereals like oatmeal or whole grain crisps, they turn into complete proteins.

Legumes

Contrary to popular belief, peanuts belong to the legume family and are related to lentils, chickpeas and soybeans. While soybeans are the only complete protein in the family, peanut butter and hummus (chickpea butter) combined with whole grain breads or crispbreads can compete with them.

Beans are valuable not only for their taste and variety, but also for their high content of proteins, fiber, B vitamins, potassium and calcium. And in combination with cereals, they saturate the body with all 9 essential amino acids.

These legumes are rich in protein and fiber: lentils (24 g per 100 g), peanut butter (24.8 g per 100 g), hummus (9.6 g per 100 g), chickpeas (20.1 g per 100 g) , soybeans (27.6 per 100 g), black beans (6 g per 100 g), beans (21 g per 100 g).

Cereals

Among cereals, there is the only representative of complete proteins. These are the seeds of quinoa or quinoa, which are called superseeds for their exceptional nutritional value. Quinoa is often mistaken for cereal due to its similarity in preparation and consumption. Quinoa is an excellent low-carb, low-calorie alternative to rice, providing 13 grams of protein per 100 grams of uncooked seeds.

Highest protein cereals / seeds: Buckwheat (12 g / 100 g), hemp seeds (31 g / 100 g), chia seeds (17.5 g / 100 g), sunflower seeds (22.3 g / 100 g) and seeds pumpkin (16.7 g per 100 g). Eat them with legumes such as lentils or chickpeas to provide all of the essential amino acids.

Read also: 6 tips to start eating right

Nutritional yeast

And now – a secret product from our top. Meet another protein “anomaly” – brewer’s yeast. It turns out that they are similar in composition to Parmesan cheese and, like animal products, contain vitamin I12, zinc, folic acid and, of course, a lot of protein.

For every 100 g of brewer’s yeast, there are 49 g of protein! Moreover, they are practically free of fats and simple carbohydrates. Brewer’s yeast is known not only for its nutritional value, but also for its cheese flavor. Try adding them to pasta or popcorn and they become your favorite sauce.

Plant Protein Powder

With the growing popularity of vegetarianism and veganism, protein powder has emerged in the sports nutrition market …


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