Proteins are the main nutrient that we need to take daily. In our body they have different amino acids that favor growth and muscle recovery. Although it is very important for all people, athletes require them to improve their work to a greater extent. In the case of people who are managed by a vegetarian or vegetarian diet, protein demand becomes complicated and may seem daunting to be properly fed.
It is true that it is not known that vegetables are a great source of protein, but some have a very interesting contribution. We will then show you the plant foods with the highest protein intake.
What are the benefits of plant proteins?
- They do not provide cholesterol because it is found in foods of animal origin. So they also help maintain the right levels and prevent the development of cardiovascular disease.
- They are easy to digest and usually do not have digestive problems.
- They are low in fat.
- They have amino acids for regeneration and muscle growth.
- They do not have lactose.
How do you get full protein?
The problem we can find in diets only with vegetables is that these foods do not have full protein. So we have to combine them to get all the essential amino acids for the body. These incomplete sources of these amino acids are called "limiting". There are some families of plant proteins that contain some amino acids in smaller quantities, so there is a need for a combination with those who have a better contribution to get full protein.
- cerealsLow in tryptophan, lysine and threonine.
- Nuts and seedsLow in isoleucine and lysine.
- vegetablesLow in isoleucine and methionine.
- Impulse. Low in tryptophan and methionine.
The combination between them will make us get all the necessary amino acids in the right amount.
Vegetable foods with a good dose of protein
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Soya and tofu
They are one of the richest in plant protein foods. Every 100 grams we can find about 37 grams of protein, in addition to very little saturated fat. Both are very consumed in vegetarian diets and there are many recipes to give your dishes a different look. For example, you can make stews or stews with textured soy.
Undoubtedly, they are plant-based foods with the highest protein content. Both lentils, chickpeas, soy, peas, peanuts or beans are low in fat and have high-quality carbohydrates. In addition, its contribution to fiber is essential for the proper functioning of the digestive system.
At the moment we can enjoy food that is difficult to find a few years ago. In a glass of boiled cinnama we can find about 18 grams of plant proteins. This pseudo-cereal culture has an interesting nutritional content of vitamins, minerals, hydrates and a good amount of amino acids. This is a great opportunity for those days when we are looking for an alternative to rice.
It can be one of the most essential foods in history. It does not contain cholesterol or sodium, it provides high-quality protein and is a complex and easy to absorb hydrate. Its integrated version is the most recommended, providing 40% more protein than its refined version. If you want to get a full protein plate, try combining it with a little bean.
This cereal is great because of its high fiber content, so we'll stay longer. In half a glass of oatmeal, we found about 13 grams of protein.