Good sources of plant-based protein are essential in any balanced diet, not just for vegans and vegetarians.
Good sources of plant-based protein are not just a discovery for those who adopt a vegan or vegetarian diet. This is because, even for those who consume meat every day, a balanced diet requires healthy options in addition to those of animal origin.
Good advice is to focus on the consumption of legumes, edible seeds that grow in pods. After all, in addition to having a significant amount of protein, they are also rich in fiber and low in cholesterol.
“They are therefore important for regulating blood sugar, preventing certain types of cancer, helping maintain a healthy weight and contributing to intestinal health” explains nutritionist Adriana Stavro. According to the expert, the ideal is to consume a variety of cereals at least three times a week.
In this sense, the professional has identified five good examples of legumes that can act as a source of vegetable proteins in the diet. Check:
Bean
21g of vegetable protein for every 100g of food.
“The classic mix of beans and rice has a long history and seem made for each other. Together they form a complete protein. Both brown and white rice are low in the essential amino acid (AA) lysine but high methionine content AA Beans are the opposite: rich in lysine but low in methionine and potassium”, reveals Adriana.
Chickpeas
19 g of vegetable protein for every 100 g of food.
“Chickpeas contain proteins, fibre, vitamins and can appear as a substitute for meat in various recipes, such as Stroganoff. They also provide tryptophan, which is an amino acid precursor of serotonin (the happiness hormone),” explains the nutritionist.
Peanuts
26g of vegetable protein for every 100g of food.
“Source of iron, magnesium, phosphorus, vitamins B and E complex and minerals important for the correct functioning of the body. It can be used in salads, snacks and snacks. It can also be found in pasta. In this case it can be used on rusks for morning breakfast, in the preparation of cakes, biscuits and pancakes”, explains the expert.
Soy
From 16g to 51g (depending on the type) of vegetable proteins for every 100g of food.
“Soya contains proteins, fibre, vitamins AC, calcium and phosphorus. There are different variations of this legume. In grains, hydrolysed proteins, toasted and in nature (edamame),” explains the professional.
Lentils
9 g of vegetable protein for every 100 g of food.
“Studies confirm that eating lentils regularly reduces the risk of chronic diseases such as diabetes, obesity, cancer and heart problems. This is due to their high content of plant compounds called phenols”, concludes Adriana Stavro.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
