Did you know that hemp seeds have 31 grams of protein per 100 grams? This is more than many meats. This fact brings us to the world of vegetable proteins, key to the vegan diet and vegetarian.
The sources of vegetable proteins are a nutritious and planet-friendly option. There are many options, such as legumes, nuts, and whole grains. These options help us meet our protein needs every day.
In this guide, we will look at the different sources of vegetable proteinsWe will also talk about their benefits and how to combine them to get all the amino acids we need. This information is perfect if you follow a diet vegan diet or you want to eat less meat. It will help you prepare balanced and tasty meals.
Key points
- Plant proteins are a nutritious alternative to animal proteins
- There are various sources of vegetable proteins, such as legumes, cereals and nuts.
- The right combination of plant proteins provides all the essential amino acids
- A diet based on plant proteins can be beneficial for health and the environment
- It is possible to meet protein needs with a vegan diet well planned
Fundamentals of Vegetable Proteins and their Importance
Plant proteins are key to a plant-based diet. They are found in many plant-based foods. Understanding their role is vital for those following a vegan diet or wanting more plant-based protein.
What are plant-based proteins?
Vegetable proteins come from legumes, cereals, seeds, nuts and vegetables. Unlike animal proteins, they lack some essential amino acidsBut it can be solved by combining different foods.
Essential functions in the body
Proteins are vital for our bodies. They help repair and build tissue, produce hormones and enzymes, and maintain muscle mass. More than 50% of our dry weight is protein.
Differences between animal and vegetable proteins
The main difference is in amino acids. Animal foods are complete, but plant foods lack some. However, mixing plant foods properly covers all nutritional needs.
| Type of Protein | Complete Amino Acids | Biological Value | Digestibility |
|---|---|---|---|
| Animal (Egg) | Yes | 0.9-1.0 | High |
| Vegetable (Wheat) | No | 0.5 | Media |
| Vegetable Combination | Yes | Variable | High average |
In conclusion, plant proteins are a healthy option. They are perfect for a balanced vegan diet when combined correctly.
Vegetable Protein Sources and Combinations
The plant-based diet offers many sources of protein. Let's look at the most nutritious and versatile ones for our daily needs.
Legumes and soy derivatives
The legumes and cereals are key to a high-protein diet. Soy and its derivatives are high in protein. Tofu, with 10.5 g of protein per 100 g, is a great vegan meat substitute.
Tempeh provides 17 g of protein per half cup. Chickpeas offer 7 g per 100 g.
Whole grains and pseudocereals
Whole grains complement legumes well. Quinoa, a pseudocereal, has 8 g of protein per cup. It contains all the essential amino acids.
Wild rice provides 6.5 g of protein per cup. Oats have 6 g per cup.
Nuts and seeds
Nuts and seeds are rich in protein and healthy fats. Pumpkin seeds offer 8 g of protein per 2 tablespoons. tofu and seeds hemp provides 6 g for the same amount.
Walnuts provide 6 g of protein per 6 units.
Green leafy vegetables
Although they don't have much protein, green leafy vegetables are important. Spinach has 8 g of protein per cup. Broccoli provides 3 g per 80 g.
Kale offers 2 g of protein per 80 g.
| Food | Protein (g) | Portion |
|---|---|---|
| tempeh | 17 | ½ cup |
| Tofu | 10.5 | 100 g |
| Quinoa | 8 | 1 cup |
| Pumpkin seeds | 8 | 2 tbsp |
| Spinach | 8 | 1 cup |
By combining these plant-based protein sources, we can make nutritious and delicious meals. This way, we cover our protein needs without meat.
Quality and Nutritional Value of Vegetable Proteins
Vegetable proteins are essential for a balanced diet. Their quality and nutritional value are based on several factors. These include the composition of essential amino acids and their digestibility.
Essential and limiting amino acids
Essential amino acids are vital for our body. Plant proteins are often lacking in some amino acids. This requires combining different sources to obtain all the necessary ones.
For example, legumes have a lot of lysine but little methionine. Cereals have a lot of methionine but less lysine. So, it is important to mix different foods to obtain a complete profile.
Biological value of vegetable proteins
Biological value (BV) shows how much our body benefits from proteins. Although animal proteins usually have a higher BV, there are vegetable proteins high quality.
| Source | Biological Value |
|---|---|
| Soybean | 74 |
| Peanuts | 68 |
| Green peas | 65 |
Digestibility and absorption
The digestibility of plant proteins is improved with proper techniques. Soaking legumes before cooking improves their digestion. The Digestibility Corrected Amino Acid Score (PDCAAS) helps to assess their quality.
It is key to combine different sources of vegetable protein. This ensures that you get all the essential amino acids. Thus, you achieve a balanced diet. protein quality similar to that of animal sources, refuting the idea of nutritional inferiority of vegetable proteins.
Health and Environmental Benefits
A diet rich in vegetable proteins It is very beneficial. It improves our health and takes care of the planet. These foods are nutritious and sustainable.
According to studies, eating plant-based proteins reduces the risk of heart disease by 19%. It also reduces the risk of type 2 diabetes.
From an environmental perspective, choosing plant-based proteins is very positive. Livestock farming produces 14.5% of greenhouse gases. On the other hand, eating one less meatless meal per week:
- You will save 133 gallons of water.
- It will reduce your carbon footprint by 8 pounds.
- It is the same as not emitting 348 miles of gases.
Legumes, quinoa, tofu and seeds They are rich in nutrients. They improve digestive health and help control cholesterol. For example, a chickpea, spinach and tofu curry has 31 g of protein and 11 g of fiber per serving.
By choosing fresh, local and seasonal foods, we improve our nutrition. We reduce our carbon footprint and support biodiversity. Thus, a diet rich in vegetable proteins It is healthy and ecological.
Effective Combinations for a Complete Protein
La vegetarian protein cuisine Combine foods for good nutrition. The concept of the “amino acid pool” shows how our body handles plant proteins.
Amino acid pool and its importance
The amino acid pool is the total amount of amino acids in our body. It varies between 300 and 600 grams. It is vital for maintaining essential functions and building muscle.
Recommended combinations for each meal
For a complete protein, we must combine different plant sources. Some combinations are:
- Legumes + cereals: rice with lentils
- Nuts + seeds: salad with walnuts and pumpkin seeds
- Vegetables + legumes: hummus with crudités
Weekly planning of vegetable proteins
A weekly plan could be:
- Monday: Tofu with quinoa
- Tuesday: Chickpeas with spinach
- Wednesday: Oatmeal with almonds
- Thursday: Lentil and rice salad
- Friday: Soy burger with whole wheat bread
Variety is key in the vegetarian protein cuisineCombining different sources ensures a good intake of amino acids. This is essential for balanced nutrition.
Recipes and Practical Preparations
The high protein vegan recipes are a great way to nourish our bodies without resorting to animal products. These options are not only healthy, but also delicious and easy to prepare.
Vegetable protein breakfasts
A good day starts with a nutritious breakfast. Try this one vegetable protein recipe to start your morning with energy:
- Oatmeal and fruit smoothie: Blend 1 cup of oatmeal (150 calories) with plant-based milk, banana and berries. Add a tablespoon of chia seeds for an extra protein boost.
balanced lunches
For lunch, we suggest a salad full of flavor and nutrients:
| Recipe | Calories | Proteins | Fiber |
|---|---|---|---|
| Tex-Mex quinoa salad | 625 | 39g | 14g |
Combine cooked quinoa (12 minutes cooking, 5 minutes resting) with black beans, corn, baby spinach and your favorite dressing. This salad offers a perfect blend of protein and fiber.
Nutritious and light dinners
For dinner, we recommend a comforting dish rich in vegetable proteins:
Legume stew: Prepare a stew with chickpeas, lentils and various vegetables. Simmer for 35 minutes to obtain a nutritious dish with 32g of protein per serving.
Remember, the vegetable protein recipes They don't have to be complicated. With ingredients like legumes, tofu, tempeh and nuts, you can create tasty and nutritious dishes for every meal of the day.
Conclusion
La vegan nutrition It is a healthy option for obtaining protein. It is possible to meet daily protein requirements using plant sources. This is true even for athletes and very active people.
Vegetable proteins also provide fibre and antioxidants. Their consumption is in line with health and sustainability. By combining legumes, cereals, nuts and seeds, all essential amino acids can be obtained. This forms complete proteins, similar to those of animal origin.
At Pistacho Coffee Brunch, in CC Apolo, Los Cristianos, Tenerife, you'll find options rich in plant-based proteins. This healthy restaurant is open daily from 9:30 a.m. to 16:30 p.m. Enjoy a spacious outdoor terrace and savour nutritious dishes with quinoa, tofu, edamame and more. All in a cosy atmosphere.
