Eating vegetables with protein is an excellent way to improve your health and well-being. You can get all the benefits of protein without having to consume meat or animal products.
But how much protein do we need per day?
However, there are people who need more or less protein. For example:
- People who are very active or want to build muscle may need up to 2 grams of protein per kilogram of body weight per day.
- Older people may need a little more protein to prevent age-related muscle loss.
- People who want to lose weight may need slightly less protein to create a calorie deficit.
Benefits of plant-based foods with protein
- Healthy: They are low in saturated fat and cholesterol and generally contain more fiber and vitamins than animal proteins.
- Sustainable: The production of plant-based proteins requires fewer natural resources and produces fewer CO2 emissions than meat production.
- Accessible: Plant proteins are generally cheaper than animal proteins.
- Different: There is a wide range of foods rich in plant proteins that provide a rich and varied diet.
Some plant-based foods with protein
Soy and derivatives
- Textured soybeans: 52g protein per 100g.
- Soy flour: 36g protein per 100g.
- Tempeh: 19g protein per 100g. Similar to tofu, tempeh is another fermented soy product that is high in protein and has a firmer, earthier flavor. 19% protein. It is a good source of calcium, iron and vitamin B12. It can be used in stir-fries, grilled dishes or in sandwich fillings.
- Edamame: 11g protein per 100g. They are cooked unripe soybeans and are a good source of fiber, potassium and vitamin C.
- Tofu: 8g protein per 100g. It is a good source of protein from soybeans. It can be prepared in many ways, such as grilled, sautéed, in sauces or stews.
Seitan: Seitan, also known as “wheat meat” or “wheat gluten,” is a plant-based protein made from wheat gluten. It has a firm consistency and can be seasoned and cooked in various ways, such as roasted, grilled or steamed.
Quinoa: It contains 14% protein and is a good source of fiber, iron and magnesium. Contains all essential amino acids. It is a pseudocereal that can be used as a side dish, in salads or as a base for main dishes.
Nuts and seeds: Almonds, walnuts, pistachios, pumpkin seeds, sunflower seeds and other seeds and nuts are good sources of protein and healthy fats.
- Almonds: They contain 21% protein and are a good source of fiber, vitamin E and magnesium.
- Walnuts: They contain 15% protein and are a good source of fiber, vitamin E and omega-3 fatty acids.
- Amaranth: 13g protein per 100g.
- Pistachios: 20g protein per 100g.
- Hemp seeds: 25g protein per 100g. They contain all essential amino acids. They are a good source of fiber, iron and magnesium.
- Chia seeds: 20g protein per 100g.
Legumes:
- Lenses: They contain 25% protein and are a good source of fiber, iron and folic acid.
- Chickpeas: They contain 19% protein and are a good source of fiber, iron and potassium.
- Black beans: They have 8 grams per 1/2 cup, cooked
- Broad beans: They have 6.5 grams per 1/2 cup, cooked
Vegetables:
- Broccoli: It contains 28% protein per 100 calories. It is also a good source of fiber, vitamin C and potassium.
- Bean sprouts: 4 grams of protein per 1/2 cup, cooked.
- Red potato: 7 grams for a large piece, cooked.
- Spinach: 6 grams of protein per 1/2 cup, cooked.
- The Brussels sprouts: 5.5 grams of protein per 1/2 cup, cooked
Full grain: Some whole grains such as buckwheat, barley, bulgur and oats contain protein in moderate amounts.
Plant food combinations with protein
Whole wheat bread + hummus: 10-15g protein per 100g.
Brown rice + legumes: Combining these two foods gives you a complete amino acid profile. Brown rice provides methionine and cysteine, while legumes are rich in lysine.
Corn + beans: Similar to brown rice and legumes, this combination provides a complete protein. Corn provides methionine and cysteine, while beans are rich in lysine.
Pumpkin seeds + Greek yogurt: Pumpkin seeds provide methionine and cysteine, while Greek yogurt is rich in lysine.
Remember:
- The proportion of plant-based foods containing protein can vary depending on the animal species, season, etc.
- To get all the essential amino acids, it’s important to eat a variety of plant-based foods with protein.
- If you follow a vegan or vegetarian diet, consult a nutritionist to ensure you are eating the right amount of plant-based foods with protein.
By combining different plant-based protein sources throughout the day, you can get all the essential amino acids and meet your protein needs. It’s important to vary your diet to ensure you’re getting all the nutrients you need.
Aspects to consider:
- Combine different types of plant foods with protein: To get all the essential amino acids, it is important to combine different types of plant proteins in your diet.
- Plan your meals: It’s important to plan your meals to make sure you’re getting enough plant-based protein.
- Consult a Nutritionist: If you have any questions or concerns about your protein intake, consult a nutritionist.
With information from: