Vegetable protein is a natural alternative to proteins of animal origin. Since they have equal or superior nutritional value, and among other elements, they provide the amino acids that our body needs to function properly. In addition to this, there is a wide variety of foods with vegetable proteins that we can consume to enjoy good health.
Therefore, knowing the best sources of vegetable protein is important if you want to have a healthy and balanced diet. Especially if we are vegan or vegetarian. So we invite you to discover what they are.
1. Spirulina, an excellent source of vegetable protein
This superfood is a unicellular algae rich in vegetable protein, which is used as an active ingredient in foods to reinforce nutritional deficiencies. Being a safe source of nutritional elements such as vitamins, minerals and trace elements.
With the added bonus of containing more digestible proteins than those of animal origin and eight essential amino acids. Also highlighting its high protein content that can be around 57 grams for every 100 grams of dehydrated seaweed.
2. Soy
Without a doubt, a food with high nutritional values and one of the best sources of vegetable protein. Since it contains 37 grams of protein per 100. To this we must add that it has low levels of saturated fat and respectable amounts of Vitamin A, C, calcium, iron and magnesium.
In addition, this type of protein helps us avoid certain inconveniences that animal protein produces, such as excess fat and cholesterol. A delicious option to consume it is tofu obtained from the rennet of soy milk. Although we can also try the tofu burgers and the tempeh that is made from soy.
3. The seitan
This vegetable food is also called vegetable meat or meat substitute. It is a protein made from wheat gluten. So it is not recommended for consumption by people with celiac disease. Its consumption provides 24 grams of protein for every 100 seitan. This represents a percentage of protein similar to that of meat, which is 26 grams per 100.
Among other benefits it also stands out for being a cholesterol free food and very versatile to be used in all kinds of recipes. It provides our body with nutrients such as calcium, iron and magnesium, and we can increase its benefits if we combine it with cereals.
4. Legumes
For many years they have been the protein source in the Mediterranean diet. Legumes such as chickpea, lentil, green bean, pea and broad beans have been the proteins of many of our ancestors. Even more than meat or fish and some still call it the meat of the poor.
They are from foods of plant origin with a higher protein content, low in fat and rich in carbohydrates and fibres. For example, a 100 gram serving of lentils contributes up to 22 grams of vegetable protein.
Combine them with some cereal and get the most out of a protein that has nothing to envy the meat.
5. Quinoa
This highly protein-rich pseudo cereal is also a quintessential superfood. It comes from the Andes and due to its composition it is one of the plant foods richest in protein. It contains 20 grams of vegetable protein and unsaturated fats for every 100 grams.
A super cereal that also contains vitamins C, E, B1, B2, niacin, omega 3, carbohydrates and a good amount of amino acids. Among its benefits highlights the fact that it helps lower cholesterol levels and the risk of diabetes. Also, in the fitness world, quinoa is widely used in diets to control or reduce weight.
6. Nuts
Due to its richness and nutritional value, it can be consumed as part of breakfast, lunch or dinner. Its contribution to our body includes calcium, magnesium, phosphorus, omega 6 and omega 3, fatty acids and proteins.
Among the nuts with the highest percentages of vegetable protein, the almonds stand out, offering approximately 24 grams of protein per 100, followed by walnuts with 14 grams and hazelnuts with 12 grams. To enhance their benefits, try combining them with legumes, whole grains and vegetables.
7. Amaranth
Considered one of the 36 vegetables with the greatest nutritional potential for humanity. This pseudo cereal is an excellent source of valuable nutrients, which stands out for its high lysine content. One of the 8 essential amino acids absent in most cereals, which makes it easier to digest.
To its nutritional contribution of 17 grams of vegetable protein per 100 grams, add its high level of vitamins A, C, B6, iron, healthy fats, fibre and magnesium.
8. Chia Seeds
Owners of asignificant amount of fibres, vitamins, antioxidants and essential fatty acids such as omega 3. These seeds consumed by the Mayans also have a pleasant nutty flavour and are essential when it comes to dieting to lose weight.
Its consumption is also highly recommended in the growth stages and in the treatment of various diseases. Well, it is said that it helps to regenerate muscles and tissues. The best thing is that chia seeds do not contain gluten, but a total of 17 grams of protein for every 100 grams of chia.
9. Maca
Considered as one of the sacred foods of the Incas to be an energizing plant. Maca root is also a multivitamin that contains approximately 11 grams of protein per 100.
Among the minerals it contains are calcium, phosphorus, iron, magnesium, zinc and potassium. In addition to vitamins B1, B2, B12, C and D3. That without forgetting that it also has essential amino acids, alkaloids and other beneficial elements for health.
10. Peas
Belonging to the legume family. Peas are an important source of nutrients, vitamins, minerals, and fibre. In addition, due to their low caloric intake and absence of fat, they are ideal to be included in a weight loss regimen.
Therefore, it is not surprising that due to its nutritional value it is present in countless recipes, especially Mediterranean cuisine. Its contribution is 7 grams of vegetable protein per 100 grams.
As you can see with these foods, a vegetable diet does not have to be poor in protein. And despite the fact that the protein contribution of some foods is not compared to those of animal origin, its combination with other protein foods can put the balance in your favour.
ALFA