The best source of vegetable protein


Protein is the most essential nutrient for all people actively involved in sports and leading a measured lifestyle, the elderly and young children. Its function in the body can not be fulfilled by any other element, not a single substance, like carbohydrates and fats. It is required and consumed in any form to create, restore and maintain cells, muscle tissue, skin, bones, blood and it is simply necessary to create antibodies. One of the types of protein is vegetable. It is about what he is, and what is the best source of vegetable protein, and will be discussed below.

Vegetable protein - general information

According to the list of amino acids, there are two types of proteins - complete and incomplete. The complete proteins are those that contain all the important (necessary) amino acids and, as a rule, animal origin. Incomplete proteins of plant origin are those that lack one or more essential amino acids.

There is only one possibility to get the whole set of necessary proteins without food of animal origin. This is achieved by careful combination of plant proteins. The combination of limited amino acids varies in different proteins. This means that when two different food products are combined, the amino acids in one protein can compensate for their absence in another. This is called a complete protein. This principle is fundamental for any healthy vegetarian diet.

Proteins of vegetable origin

In addition, the body itself can also produce complete protein, provided that proteins are supplied from various plant sources. Cereals are a product with a low content of lysine, and beans are unlikely to contain methionine. This does not mean that vegetarians receive less essential amino acids.

The combination of plant proteins, such as grains with legumes, results in a high-quality protein that is digested as well, and in some cases even better than animal protein. Soy is a product with the highest protein content, which can be regarded as equated to meat.

A vegetarian diet is good provided a balanced diet of cereals, legumes, seeds, nuts and vegetables, which contain a mixture of proteins that complement each other, without the need for any additives. Beans with toast, a sandwich with cheese or peanut butter, cereals with milk (soy or cow) and rice with peas or beans - that's a good example of protein nutrition.

Previously it was believed that the protein supplement should be consumed while eating. Now scientists know that this is not necessary, since the body holds for a long time the basic amino acids. A well-balanced vegetarian diet can easily supply all the essential amino acids and proteins that the body needs.

Sources of vegetable protein

Good sources of nutrition for vegetarians and those who like to diversify their menus to replace traditional meats and dairy products are nuts and seeds, beans, soy products (tofu, soy milk, soya bean) and cereals.

Different foods contain different proteins, each with its own unique amino acid composition. The ratio of essential amino acids in food can vary. They may differ from those that are required by the body to create proteins. The amount of each of the basic amino acids in foods containing protein determines its quality.

The best sources of vegetable protein contain all the essential amino acids in the ratio, since the body requires a constant supply of high-quality protein. If the protein contains at least one or more of the basic amino acids, it is defined as a low-quality protein.

The quality of the protein is usually determined by the number of amino acids, and the presence of egg protein, the presence of which is considered ideal. In this sense, it is not surprising that animal protein sources, such as meat, eggs, milk and cheese, are usually the most desired body.

Specialists compiled a list of the most popular sources of vegetable protein, according to their content in the product. However, it should be borne in mind that this is only a crude product. During cooking, the amount of protein can vary significantly.

Vegetable products (per 100 g of product)

Proteins (g)

Avocado

2

Garnet

0.95

A pineapple

0.54

Simple white cabbage

1.21

Asparagus

2.2

Oat bran

17th

Almond

21

Oats

16.89

Bananas

1.09

Orange tomatoes

1.16

Beans

21-25.3

Walnuts

15

Broccoli

2.82

Eggplant

1

Brussels sprouts

3.38

Oranges

0.94

White rice

6.5

Peaches

0.91

White long grain rice

7.13

Millet

11.02

White grapes

0.69

Wheat bran

16

Grapefruit

0.63

Melons

0.84

Mushrooms

1.8

Radish

0.68

Mushrooms, canned

3.4

Rye bread

10

Watermelon

0.61

Pink grapes

0.77

Peas

5.42

Turnip

0.9

Fiber beans

1.82

Sweet yellow pepper

1

Green olives

1.03

Sweet green pepper

0.86

Savoy cabbage

2

Plum

0.7

Apricots

1.4

Figs

0.75

Unrefined potatoes

2.02

Soybean

36.9

Cauliflower

1.98

Spinach

2.86

Brown rice

7.94

Leek

1.5

Cashew

18

Sesame

18

Kiwi

1.14

Crackers

10.8

Chinese cabbage

1.2

Pumpkin

1

Dill

1

Peanut

26th

Cucumber

0.65

Peanut butter

25

Bow

0.8

Corn

9.42

Pears

0.38

Celery

0.7

Wheat germ

7.49

Chicory

0.6

Mustard

1

Red tomato

0.88

Nuts

15

Red potatoes

2.14

Lemon

1.1

Red grapes

0.72

Small Asian Pears

0.5

Red cabbage

1.43

Pasta

10.8

Beet

1.2

Mango

0.27

Pistachios

21

Mandarins

0.81

Apples

0.26

Carrot

0.93

Strawberry

0.58

Advantages of vegetable protein

According to a survey of 5,000 men and women, their blood pressure significantly stabilized with prolonged consumption of vegetables, legumes and cereals compared to those who ate meat. This proves that vegetarians, most likely, will not suffer from hypertension, hence, and severe cardiovascular diseases will be significantly less than others. In addition, it is believed that the advantage of a vegetarian diet is the weaker intensity of absorption and cleavage of proteins. This avoids the risk of osteoporosis and kidney problems. This type of diet is ideal for preventing gastrointestinal tract and facilitates the removal of toxins from the body. That is, you can resort to it for a while, returning, in consequence, to the normal diet. This will not damage the body, but, on the contrary, will help restore many processes that were previously in trouble.

The required amount of vegetable protein

Studies show that we do not need as much protein as was thought before. The recommended amount of protein for adults and children has been more than halved in the past 20 years. The increase in protein needs during pregnancy, however, remained unchanged. And this is understandable, since for a normal growth and development of the fetus, a large number of not only plant, but also animal proteins is required. This is the case when it is better to give up vegetarianism temporarily. But in the rest the society has reached a higher level of food consumption.

Recommended amounts of protein are only valid when the energy needs of the body have been met. Otherwise, the food protein is used to generate energy, not for growth and recovery. This does not always apply to plant protein sources. It is believed that good sources of carbohydrates are also used to generate energy.

Unlike folk conjectures, athletes and those engaged in manual labor, not necessarily increased consumption of protein. The energy needed for strenuous activity is best supplied just from carbohydrates. But only with additional provision of the body with protein can there be an increase in muscle mass. This is what the sports protein diet is aimed at.

Vegetable protein has its advantages in comparison with animal protein. This is a healthy alternative for those who do not want to eat meat, eggs and dairy products every day, doubting their quality or being afraid to saturate the body with protein. Using the best sources of vegetable protein, you do not have to worry about your health. It will be simply excellent.