Operating system Foods rich in vegetable proteins They are an excellent alternative for those looking for a more balanced, sustainable and healthy diet.
In this article, it explores the best sources of vegetable proteins and how to incorporate them into everyday life in a simple and delicious way.
If you want to diversify your diet, earn muscle mass or simply adopt a healthier lifestyle, continue reading to discover everything on this topic.
What are vegetable proteins and why are they important?
Vegetable proteins are essential macronutrients obtained from sources such as cereals, legumes, oil seeds and seeds.
Play a key role in:
- Maintenance of muscle mass;
- hormonal production;
- Strengthening the immune system.
Unlike animal proteins, by the way, these vegetable sources are rich in fiber and have a less saturated fat content.
Differences between vegetable and animal proteins
Animal proteins are considered complete as they contain all essential amino acids.
Vegetable proteins, on the other hand, with the exception of soy and quinoa, require strategic combinations to provide a complete amino acid profile.
However, this difference can be easily compensated by consuming a variety of vegetable foods during the day.
Benefits of vegetable health proteins
The consumption of vegetable proteins can help reduce cholesterol, improve digestion due to the high fiber content and contribute to cardiovascular health.
In addition, studies indicate that diets rich in plant protein can reduce the risk of chronic diseases such as type 2 diabetes and hypertension.
What are the main foods rich in vegetable proteins?
The inclusion of foods rich in food in the diet can be made in various ways. Know the best options to guarantee a balanced diet.
Legumes: beans, lentils, chickpeas and peas
Legumes, for example, are accessible and versatile sources of vegetable proteins. The beans provide about 8 g of protein per cup while lentil contains about 18 g.
Already the chickpeas And peas are excellent options for composing nourishing and tasty dishes.
Oil seeds and seeds: almonds, walnuts, chia and flax seeds
Oil seeds are rich in healthy proteins and fats. Almonds have about 6 g of protein per portion of 28 g, while the nuts offer about 4G.
Therefore, chia and flax seeds, in addition to being sources of protein, are rich in omega-3 and fiber.
Full grains: quinoa, amarath and oats
Quinoa is one of the few vegetable grains that contain all essential amino acids, providing about 8 g of protein per cooked cup. Amaranth and oats are also large protein sources and can be easily incorporated into various recipes.
Soy derivatives: Tofu, Tempeh and Edamame
Soy and its derivatives are among the best sources of vegetable proteins. The tofu supplies about 10 g of protein per 100 g, while the temple contains about 19 g.
Edamame, that is, the young version of soy, is rich in proteins and fibers, being an excellent option for nutrients.
How to include vegetable proteins in daily meals?
Incorporate vegetable proteins into daily nutrition can be easy and delicious. There are many ways to replace animal ingredients with plant options, guaranteeing a balanced diet rich in essential nutrients.
Intelligent replacements in traditional recipes
The replacement of animal proteins with vegetable sources is simple and effective. In recipes such as hamburgers or meatballs, lentils or chickpeas can replace ground meat, providing an equally tasty and nourishing dish.
In the case of salads, tofu or tempeh are excellent substitutes with cheese and grilled meat.
In addition, replacing cow’s milk with almonds or soy milk in dessert or smoothies recipes is an easy way to insert more vegetable proteins in the diet.
Practical and tasty recipes with plant proteins
Here are some ideas of recipes that can be easily prepared at home.
Tacos Tempeh and Avocado
Use Tempeh shredded in ground meat, spices seasoned and accompanied by avocado and fresh vegetables.
Lentil soup
An excellent entrance option, full of proteins and fibers. Combine lentils, carrots, sweet potatoes and spices to taste.
Chickman
Combine chickpeas, cucumbers, tomatoes, olive oil and lemon for a light and protein meal.
Protein smootie
Mix the soy milk, the banana, the spinach and the proteins of peas for a nourishing and energizing snack.
These recipes are fast, easy to prepare and make sure to delightfully add vegetable proteins to your daily meals.
What precautions do they take on the consumption of vegetable proteins?
Although vegetable proteins are essential for healthy diet, it is important to do it in a balanced way. With a certain care, you can avoid problems and guarantee the best use of these nutrients.
Importance of the variety to obtain essential amino acids
One of the main considerations when the consumption of vegetable proteins is increased is to make sure to obtain all essential amino acids.
As mentioned above, vegetable proteins (except soy and quinoa) can be a deficit in some amino acids. Therefore, it is important to vary the sources of vegetable proteins in everyday life.
For example, the combination of beans with rice or whole lentils can offer a complete profile of essential amino acids.
Possible digestive discomfort and how to avoid them
Consuming vegetable proteins, especially in large quantities, some people can experience digestive discomfort such as swelling or gas.
This is common due to the high fiber content present in many plant sources, such as legumes and seeds. To avoid these discomfort, it is therefore recommended:
- Wash legumes well and cook well before consuming;
- Introduce plant proteins into the diet to give time to the digestive system to adapt;
- Opt for sprouted or fermented foods like Tempeh, which are easier to digest.
In addition, drinking a lot of water and maintaining a balanced diet can help relieve side effects.
What else do you know about protein -rich foods?
So see the most common questions about the subject.
What are the benefits of vegetable proteins compared to the animal?
Vegetable proteins contain less saturated fats and are rich in fiber, thus contributing to digestive and cardiovascular health.
Is it possible to obtain all essential amino acids only with vegetable proteins?
By combining different vegetable sources, such as legumes and whole grains, it is possible to obtain a complete protein.
How to replace meat with vegetable proteins in meals?
Foods like tofu, as well as tempeh, lentils and chickpeas are good options to replace meat.
Are vegetable proteins ideal for athletes and bodybuilders?
With a balanced combination of vegetable protein sources, it is possible to meet the nutritional needs of athletes.
What are the sources of vegetable proteins with the highest protein content?
Soy, lentils, quinoa, chickpeas and chia seeds, in fact, are among the foods with the highest content of vegetable proteins.
