I foods rich in vegetable proteins, like legumes and oil seeds, are useful for muscle contraction, the regulation of gene expression, the management of the hormonal message and the protection against harmful agents. Let's find out better.
> Difference between vegetable and animal proteins
> Main foods rich in vegetable proteins
> Daily requirement
> How to include vegetable proteins in the diet
Legumes are among the foods richest in vegetable protein
Difference between plant proteins and animal proteins
Le proteins of vegetable origin they are represented by all those foods that constitute an alternative to those represented by animal proteins.
It is important for everyone to know and know the nutritional intake of legumes, fruit, vegetables at a protein level, even more relevant for those who decide to undertake a vegetarian or vegan food path and also for those who are facing a particular period of their own life, such as pregnancy, development or in case of particular trauma or surgery, for which the tissues need to rebuild quickly.
Proteins of animal origin are generally considered to be of the second category, also called "simple proteins", unlike animal proteins, also referred to as"noble proteins"; proteins of vegetable origin do not contain a lower percentage of amino acids than the others.
Unlike animal proteins, vegetable proteins have less fat and the waste they produce is less harmful to the body, especially the kidneys. When combined well with other foods, they provide all the nutrients the body needs.
The high-protein diet: benefits and contraindications
Main foods rich in vegetable proteins
Among plant foods richer in protein we find legumes, followed by semi various dried fruit, finally i cereals, fruit e seaweed. It should be remembered that the processes of refining and processing food reduce the protein intake of the food by about half. Freezing and dehydration can also impoverish the food from this point of view.
- One cup of cooked pinto beans contains 16,5 grams of protein.
- One cup of cooked cannellini beans contains 15,8 grams of protein.
- One cup of cooked chickpeas contains 14,5 grams of protein.
- One cup of cooked lentils contains 17,9 grams of protein.
- One cup of cooked soy beans contains 28,6 grams of protein.
- A quarter cup of pumpkin seeds contains 8,5 grams of protein.
- A quarter cup of sunflower seeds contains 8,0 grams of protein.
- A quarter cup of peanuts contains 8,2 grams of protein.
- A quarter cup of almonds contains 7,4 grams of protein.
- Half a cup of cooked brown rice contains 4,5 grams of protein, white rice contains about half.
Fruit also contains proteins: 1 banana medium contains 1,2 grams of protein, the same amount is contained in an average orange. (For greater precision, we specify that a cup means a container of 250 ml. The data are taken from Brenda Davis and Vesanto Melina, Becoming Vegan, Macro Edizioni).
Other foods that contain vegetable proteins are peas, i lupins, potatoes, spinach, chard, green bean sprouts, artichokes, Roman broccoli, spelled, seaweed, wheat, soy flour, seitan and tofu. It should be remembered that all legumes, if eaten in combination with cereals, such as pasta, bread, spelled, barley, kamut, can provide a correct amount of essential amino acids and constitute a real complete meal.
You can learn more about the benefits and contraindications of plant proteins
Daily protein requirement
The protein requirement depends on the body weight. The RDA, which is the recommended daily allowance for an adult, is considered to be 0,8 grams for each pound of body weight.
Taking into account some variables, including the digestibility of individual foods and personal needs, which obviously change from subject to subject, this value may slightly increase. In general, however, if you want to give an example, a woman who weighs 55 kilos should consume a daily amount of protein equal to 44 grams.
They need more protein by body weight children who, being in the growth phase, need it to build new tissue, pregnant and breastfeeding women, those who practice sports, people who, following a burn or surgery , they must give their body the possibility to reconstruct the tissues.
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How to include vegetable proteins in the diet
The intake of vegetable proteins through the diet is not difficult, it only needs a few small adjustments. For example, starting with breakfast, you can add a handful of dried fruit to what you usually eat, such as a mix of walnuts, almonds, hazelnuts, cashews, for example, or a couple of dried apricots and a dried fig. The mid-morning snack can be replaced in equal measure by fruit or nuts, or by a smoothie, if you prefer with vegetable milk (soy milk, sesame milk, hazelnut milk), supplemented with high nutritional value oil seeds, such as sesame seeds or chia seeds.
Get used to cooking with seeds even for lunch or dinner: they look great and enrich fresh salads, first courses, soups and main courses based on tofu, seitan or tempeh. These, together with the dehydrated soy, can be considered real protein dishes, to be consumed about 3 times a week, in all their variants, including veg meats to put in the sandwich.
Even among vegetables and vegetables, often include those with higher protein content in your diet, such as i Roman green broccoli, artichokes and spinach, without forgetting the champignons, beets, peppers, aubergines, potatoes and asparagus. All these foods can be easily combined in hundreds of recipes that the imaginative cuisine of the country offers, from meatballs to first courses, and even in omelettes or as fillings in ravioli or pancakes.
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Other articles on plant proteins:
> Vegetable proteins for athletes: how to integrate them
> 10 sources rich in vegetable proteins
> Protein smoothie, the recipe
> Foods rich in protein
> Vegetable and animal proteins