Why are vegetable proteins useful and where are they most

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Protein can be obtained not only from meat and dairy products, but also from plants. It will help you lose weight and solve health problems.

Why do you need proteins at all

20 amino acids are vital for the human body: they are involved in the process of cell division. 12 of them are produced by the body of an adult on its own, the remaining eight must be supplied with food. These important elements are found in proteins, which are most abundant in animal products.

Our muscles are built from proteins. Proteins provide the production of immunity, transmission of nerve impulses, growth, development and repair of cells. All about PROTEIN. They also satisfy hunger well. In general, you cannot do without them.

On average, every woman needs every day How much protein do you need every day? from 46 g of proteins, and for a man - from 56 g, depending on weight.

What's special about vegetable proteins

Plants also contain proteins, but in much smaller quantities than meat and dairy products. Nevertheless, plant proteins contain the same essential set of amino acids, which means that they can partially or completely satisfy the needs of the body Protein Structure and Function.

At the same time, plants have less fat than meat, and there is no cholesterol at all, so with their help you can get irreplaceable proteins without unnecessary additional weight.

Why switch to plant-based proteins

To lose weight

Most often people who want to lose weight refuse from animal proteins. Plant foods are less high-calorie and fatty, so many switch to it.

But if you eat only vegetables for a long time, a deficiency of proteins may occur, which means that your health will worsen. Therefore, the use of plant proteins is the key to losing weight without harm to health.

For ethical reasons

Many become vegetarians or vegans because they feel sorry for animals. The human body can do without meat or without animal products at all, but not without proteins. Therefore, those who opt for a plant-based diet get them from other sources.

To lead a healthy lifestyle

Some are forced to switch to a plant-based diet for medical reasons. For example, due to high cholesterol levels, which can provoke blood clots and heart attacks HDL (Good), LDL (Bad) Cholesterol and Triglycerides. Cholesterol is found only in animal foods, so plant proteins are safer for people with cardiovascular disease.

But such problems are better prevented. Therefore, eating more plant proteins and fewer animals is beneficial for healthy people. This reduces Vegetarian Diets' risk of heart problems, high blood pressure, diabetes and obesity.

Where to get vegetable proteins

Soy

Soy is the undisputed leader among plants. 100 g of its seeds are 36 g of protein. Therefore, soy products are so highly valued in the countries of the Far East, where meat farming was traditionally underdeveloped.

Soy-loving nations have been proven to have less cancer, cardiovascular disease and osteoporosis Protein - Which is Best? …

Soybeans come to our plates mainly in processed form: as soy meat, milk and tofu cheese.

Other legumes

Slightly less protein - 21 g per 100 g of weight - is found in beans. Of course, it will be more useful if you buy it in dried form, and then soak and cook it yourself, but canned food is also suitable. Lentils boast only 9 g of protein per 100 g of weight, green peas - 5 g.

But peanuts are ahead of them all: 100 g of the fruit of this legume plant contains 26 g of protein. But there is also a lot of fat (49 g), so you should not lean on these "nuts".

More recently, chickpeas, or chickpeas, from which hummus are prepared, have become popular in Russia. For those seeking to lose weight, he is a real find: 100 g of chickpeas is 19 g of protein and only 6 g of fat.

Nuts

Nuts are not inferior to legumes in terms of protein content. For example, 100 g of almonds is 21 g of protein, and 100 g of pistachios - 20 g. Cashews (18 g), walnuts and hazelnuts (15 g each) contain a little less of these substances. But it is worth remembering that nuts are high in fat.

Cereals

Another important source of plant proteins is cereals. 100 g of oatmeal, for example, contains 17 g of proteins, in wheat - 14 g, in corn - 9 g, in rice - 2, 7 g.

Vegetables and fruits

Vegetables and fruits are certainly not the best source of protein. But even among them there are champions. For example, spinach (2.9 g protein per 100 g), broccoli (2.8 g), asparagus (2.2 g), avocado (2 g), banana (1.1 g), and cherries (1 g).