Much is said about diets that restrict the presence of food of animal origin, as is the case of people who adhere to vegetarianism and veganism, but some people think that people who do not eat meat only eat vegetables and end up not interested by the subject.
In fact, those who stop eating meats need to think about replacing animal proteins with sources of healthy plant proteins, which will offer the same amino acids and other nutrients found in meats. That’s why, by not eating meat, people end up learning a lot about food and alternative sources of protein.
Even non-vegetarians should be better informed about sources of plant proteins, especially those who want to lose weight.
This is because animal proteins can also have high levels of saturated fat and cholesterol, which are harmful to health.
Those who are interested in healthy eating or just want to adhere to the vegetarian or vegan ideals will be able to know a little more about the various sources of vegetable proteins.
So your food will not become deficient in this important nutrient and you can learn to diversify your menu without leaving your health aside.
The best sources of plant proteins include:
- Quinoa, the mother of grains, as the Incas used to grow it in the Andean countries for centuries ago, is a complete vegetable protein, which contains all the nine amino acids our body needs. Just a cup of cooked quinoa, about 185 grams, will give you 8 grams of protein and high values of all essential amino acids, plus fiber, iron, magnesium, and manganese. Very versatile, quinoa can be included in your day-to-day life almost without you noticing. Add a few tablespoons of quinoa cooked in salads, rice, noodles, soups, cakes, anyway… its taste is very smooth and it will match almost any recipe.
- Chickpeas, another source of very complete vegetable protein is chickpeas. In a half cup, about 82 grams, this powerful grain offers 7.3 grams of protein and all the amino acids needed for a healthy life. Low in calories, the chickpea is a great food for those who want to lose weight, as it is also rich in fiber. In addition, it is very versatile and easy to be prepared, just leave to soak for at least 8 hours and put to a boil. You can freeze in individual portions and add in salads, soups, sauté with vegetables or make a paste of chickpeas, known as humus.
- Lentil, another super grain is lentil, one of the sources of vegetable protein wild for those who stopped eating meat. In a 100 gram serving of lentils, 8.9 grams are full protein, with all the amino acids your body needs. It is also very rich in fiber and will leave you satiated for longer, being a strong ally for those who want to lose weight healthily. Lentils can be made like beans, in soups or even in delicious lentil hamburger recipes.
- Beans, they have many varieties and they all have one thing in common: they are sources of quality vegetable proteins. Some varieties will contain more than one type of amino acid than others, but ultimately, all beans will offer you at least 7 grams of protein per cup and plenty of amino acids.
- Amaranth, much like quinoa, amaranth has smaller grains but is just as nutritious. In a cup of boiled amaranth, about 70 grams, you get 9.3 grams of protein and all the essential amino acids in abundance. In addition, amaranth is also an excellent source of iron, B vitamins and magnesium. It can be included in your food in the same way as quinoa, as it does not taste very strongly.
Each body will need a different amount of protein and amino acids. The values mentioned above are based on a 65 kg person who does not do very heavy exercises. To know the amount of daily protein you should ingest daily, just follow this table:
1. Adult men and women: 0.8 grams of protein per kilo per day.
2. People who train frequently: 1.2 to 1.4 grams per kilo per day.
3. Pregnant women: 1.1 grams per kilogram, per day.