What is plant protein: What Is Plant-Based Protein? | Birds Eye
What Is Plant-Based Protein? | Birds Eye
The plant-based diet is rather simple and easy to get your head around as it’s centred around foods derived from plant sources. Plant-based diets cheer on the eating of fruits, vegetables, wholegrains, legumes, seeds and nuts, meaning these foods comprise the majority of what you eat. To give you a helping hand, our frozen vegetables are a simple yet delicious place to start if you’re looking to slowly add more plants into your lifestyle, without making the full move.
At first you may think this is a classic vegan or vegetarian diet. It’s not a plant-based diet only, it is far more flexible and doesn’t boycott dairy, meat, seafood and eggs altogether. Its easy-going and inclusive approach make this diet an attractive one – nobody likes rules, after all! And what’s more, flexitarian diets promote consuming a wide variety of plant foods, so there are of course numerous nutritional benefits to adopting this way of eating.
As a nation, we currently struggle to keep up with this figure, however with a plant-based diet heavily relying on fruit and vegetables, you’re likely to find it easier to consume the recommended amount. Likewise, as beans and pulses are greatly encouraged, you’re expected to have an increased intake of fibre, vitamins and minerals – ideal as most of us are also not consuming enough fibre! To give you a snapshot of how humble vegetables house an array of nutritional benefits, peas provide protein, fibre, folic acid and vitamin C. It’s natural to think that a plant-based diet can lead to a lack of protein, but this is far from the truth – plants provide protein too!
If you’re trying to move towards more of a plant-based diet, now is a great time to get creative and experiment with new flavours and combinations that you’ve never tried before! Our Meat-Free Burgers, Sausages and Meat-free Meatballs are packed with protein and provide fibre, and each have their own tasty combo of herbs and spices. What’s not to love?!
So why not get a taste for the flexitarian lifestyle with Green Cuisine and discover just how delicious and different plant-based foods can be!
10 Best Sources of Plant-Based Protein by Whitney E. RD
Article written by Whitney English RD
When I tell people that I’m predominantly plant-based, their response is usually – so how do you get your protein? It’s a HUGE misconception that plant-based diets are low in protein. Yep, veggies, fruit, grains, nuts, seeds, legumes – they all have protein. Today I’m going to share with you my favorite sources of protein for a plant-based diet.
1. Chia seeds
These tiny little nutritional powerhouses contain about 3.5 grams of protein per two tablespoons. They’re also packed with other important nutrients for plant-based diets like calcium, iron, and zinc.
Tofu is by far my favorite source of plant-based protein. With about 15 grams of protein per 4 oz serving (cooked), tofu provides approximately one-third of the average woman’s protein needs for the day. It’s also incredibly versatile. Soft tofu can be blended into a smoothie, medium tofu can be incorporated into vegan cheeses, and firm or extra firm tofu can be used for stir-fries and heartier dishes. And it has a mild flavor profile, so you can really use it for any type of dish. It easily takes on the taste of sauces or spices used in cooking. It also has a great texture for those new to plant-based eating and is easily subbed for meat in many meals. I like House Foods tofu as all of their soybeans are non-GMO and grown in the U.S. And despite what you may have heard, soy foods like tofu have tons of nutritional benefits. Studies show that soy may help prevent chronic diseases like cancer, heart disease, and diabetes. It’s also perfectly safe for kids. Research shows no difference in reproductive or endocrine functioning in adults who consumed soy infant formula as infants. In fact, it’s likely that the earlier you begin consuming soy products, the better. Studies show that women who consume soy in early childhood have an even greater reduced risk of breast cancer compared to those who begin consumption later in life.
3. Sprouted Whole Grain Bread
Whole grain bread has about 6 grams of protein per slice. That means one sandwich is packing about a fourth of your daily needs before we even get to the filling! Whole grains are also an excellent source of fiber, which helps to maintain a healthy digestive system and prevent chronic diseases like cancer and cardiovascular disease.
Quinoa is what some people would call a “complete protein”. All whole plant foods contain all 9 essential amino acids, some just have lower amounts than others. Still, quinoa, like tofu, has a large amount of all of the essential amino acids and 8 grams of protein per cup, making it a really great plant-based protein option.
5. Hemp Seeds
Hemp seeds got about 6 1/2 grams of protein per two tablespoons and are so easy to toss into salads, smoothies, and bowls to add a punch of plant-based protein.
6. Peanut Butter Powder
While peanut butter is a great source of healthy fat, peanut butter powder gives you more protein per calorie so it’s a great way to boost the plant protein content of meals.
Like bread, most people think only of carbohydrates when they think of oats. But whole rolled oats pack about 11 grams of protein per cup.
8. Nutritional Yeast
These nutty yellow flakes are a plant-based eater essential. Two tablespoons contain about 8 grams of protein, an ample dose of iron, and a plethora of B vitamins.
I like to say this vegetable is cruci-ferocious. That’s because one cup of cooked broccoli has almost 4 grams of protein. That’s quite a bit for a veggie. In fact, calorie for calorie, broccoli actually has more protein than some types of beef. While you’d have to eat a ton of broccoli to equal the amount in a steak, I think most plant-based eaters would be up for that challenge.
While all beans pack a ton of plant protein, lentils top the list with about 18 grams of protein per cup. Just remember to get BPA-free cans.
What are the best sources of plant-based protein?
Maybe you’ve heard of the EAT-Lancet Commission Report that outlines a healthy-people, healthy-planet eating pattern. This report, which was developed by 37 scientists and released earlier this year, found that the best diet for both people and the planet includes a variety of plant-based foods, is low in animal proteins, favors unsaturated over saturated fats, and limits refined grains, highly processed foods, and added sugars.
Evidence suggests this pattern of eating is linked with a longer life expectancy, and just as importantly, a quality of life that includes a healthier body and mind.
Eating more plant-based foods can do your body (and the planet) a world of good. Past studies show this eating pattern may reduce the risk of heart disease and type 2 diabetes; promote a slimmer waistline and healthier body weight; provide higher levels of important nutrients, such as magnesium, potassium, iron, folate, and fiber; reduce inflammation and oxidative stress that can promote cell damage (which accelerates aging and can lead to chronic diseases), and promotes a sharper mind with fewer memory problems over time.
If the idea of cutting back on meat and dairy sounds difficult, this beginner’s guide to plant protein can help you inch toward a more plant-based diet that’s better for you and the world you live in.
And regardless of whether you want to jump in with both feet or just dip one toe into plant-based eating, you’ll benefit from the protein, fiber and other protective vitamins, minerals, antioxidants, and plant compounds these foods offer.
Is it possible to get enough protein if you don’t eat meat?
“It’s absolutely possible to meet protein and other nutrient needs without meat,” says Cynthia Sass, RD, a dietitian who specializes in plant-based nutrition. “From a young age we’re taught that our bodies need meat. In reality, our bodies need key nutrients that are found in meat, but we can obtain adequate amounts from plant-based foods,” she explains.
Is there anything to combining plant proteins?
All proteins, whether plant or animal, are made up of a chain of amino acids. Animal proteins are considered complete proteins because they have all nine of the essential amino acids that your body needs to support protein tissues in the body. Most plant proteins are lacking in one or more of these nine building blocks.
“An older theory was that in order to utilize plant protein efficiently, you must eat complimentary proteins simultaneously. For example, rice and beans are complimentary because the key amino acids missing from beans are found in rice, and vice versa,” says Sass. She explains that it’s no longer necessary to worry about combining plant proteins if you eat enough total calories and a wide range of plant foods. “An adequate supply of essential amino acids can be obtained within a 24-hour period. The liver helps by storing various essential amino acids over the course of a day for later use,” she says.
However, she stresses the importance of a nutritious, diverse diet (not one filled with vegan junk food!). “To best provide your body with a broad spectrum of amino acids, as well as vitamins, minerals, and antioxidants, mix up your meals and snacks. Include veggies and fruits, along with whole grains, pulses (beans, lentils, peas, chickpeas), nuts, and seeds,” she says.
According to Sass, when you’re eating healthfully, the bulk of your meals should be plant-based anyway: veggies, a plant-based fat, like extra virgin olive oil, avocado, or tahini and a whole grain or starchy veggie, like quinoa, brown rice, sweet potato or spaghetti squash.
“That means the only switch you need to make is to trade your meat for a plant alternative, which is easier than you think,” she says. “For many people, when they think about what to make for dinner they focus on meat first. Change that pattern by adding pulses (the umbrella term for beans, lentils, peas and chickpeas) and pea protein-based meat substitutes to your protein list,” she suggests.
To get more comfortable with plant proteins, Jackie Newgent, RDN and author of “The All-Natural Diabetes Cookbook”, recommends starting off with plant protein-rich ingredients, like peanut butter or hummus, which you’re already acquainted with and then taking it from there. “For instance, if you’re already enjoying hummus (which is based on chickpeas) as a dip, use it as a sandwich spread or a toast topper,” she says.
High-Protein Smoothie with Vanilla BeanAmy Gorin Nutrition
Amy Gorin, RDN, owner of Amy Gorin Nutrition, suggests a similar approach — in this case, for smoothie lovers: “Blend plant proteins, like edamame, tofu, or canned chickpeas in for a protein punch. These mix-ins pick up the flavors of the other ingredients, and so they won’t taste as strong as if you were to eat them alone.”
Try this recipe: High Protein Vanilla Bean Smoothie
Another entry-level idea is a protein-based swap. “Consider using hummus in place of cheese in a quesadilla, try tempeh or tofu instead of meat in a stir-fry, and enjoy beans or lentils instead of meat in a chili or taco filling,” says Newgent. Angie Asche, RD and owner of Eleat Sports Nutrition, LLC says a plant-based favorite among her athletes is a tofu scramble. “When crumbled up and cooked with nutritional yeast, chili powder, paprika, and a few other spices, it takes on a scrambled egg-like texture that tastes delicious with hash browns, peppers, and onions,” says Asche.
Try this recipe: Vegan Breakfast Tacos
Vegan Breakfast TacosEleat Sports Nutrition
How to cook with plant-based proteins
“When using a plant-based protein, take into consideration that its cooking properties can differ from that of an animal-based protein. For instance, if using canned beans in a chili in place of raw ground beef, you won’t need to sauté the beans. Flavor will differ, too. You may get less umami — that savory sense of taste. So, in addition to the plant-based protein, consider punching up taste other ways, like including mushrooms, soy sauce, or other umami-rich ingredients,” says Newgent.
Asche shares similar advice. “Plant-based proteins, such as tofu and tempeh are incredibly easy to make, but they need to be seasoned or marinated. If you try to just cut up some tofu and grill it in a pan, chances are you’re not going to enjoy it,” she says.
Just how much protein you can get from plant-based sources can vary. Below is a look at the protein in common sources, along with some low-fuss recipes to help you ease your way into eating more protein from plants.
These foods pack a nutritional punch, with meaningful levels of important minerals, like potassium, magnesium, folate and iron that are often in short supply in our diets. Though you can buy them dried (and speed up cooking in your Instant Pot), canned beans make eating these foods really easy. “One of the beauties of plant proteins, like canned beans, is that you don’t have to do much prep. Making a plant-based lunch or dinner can often be much faster than waiting for takeout to arrive,” says Gorin.
Grilled Hummus “Quesadilla”Jackie Newgent, RDN
One cup of canned chickpeas has about 11 grams of protein, while a cup of lentils has closer to 18 grams; a cup of black beans clocks in at 14 grams of protein. There are so many ways to enjoy these foods, but some of the easiest are:
- Atop salads or veggie-grain bowls
- Folded into tacos or quesadillas (see below)
- As the base of vegetarian burgers
- Blended into snack-size energy balls or roasted into munchable snacks (as shown below)
Try these recipes:
Sweet-n-Salty Sesame Roasted Chickpea SnacksJackie Newgent, RDN
Nuts range in protein from about 4 grams (walnuts) to about 7 grams (pistachios) per quarter-cup. The amount may not sound like much, but it’s pretty close to a boiled egg, which has about 6 grams. Plus, when you factor in the fact that nuts are often combined with other plant-protein sources, it’s easy to see that they can give you a nice boost. There are endless ways to enjoy nuts and their butters (as you likely know!), but here a few more:
- Chopped and served over warm fruit
- Added to stir-fries
- Pulsed into dips and spreads (see below)
- As the “flour” base for baked goods
Try this recipe: Cashew Ranch Dressing
Cashew Ranch DressingAmy Katz, Veggies Save the Day
A 3-tablespoon serving of hemp seeds has 10 grams of plant-based protein. The same amount of chia seeds has over 5 grams. A 2-tablespoon serving of tahini — a ground butter made from sesame seeds — supplies 5 grams of this nutrient.
For ingredients like nuts and seeds, Newgent suggests sprinkling them into meals you already enjoy. “That can be as easy as adding chia or hemp seeds to your favorite smoothie,” she says. On top of supplying protein, chia seeds absorb up to 10 times their weight in liquid so when using them in smoothies and puddings, you’ll get a thicker, creamy-like consistency.
Seeds are very versatile. Among the ways you can use them are:
- As a topping over avocado toast
- Sprinkled over sautéed veggies
- As the headline ingredient in chia pudding (as in the recipe below)
Try this recipe: Green Chia Pudding
Green Chia PuddingAmy Katz, Veggies Save the Day
Quinoa is probably the most notable protein-rich grain (which is ironic, since it’s actually a seed), but other whole grains supply protein as well. You’ll find about 6 grams of protein in a cup of cooked millet or bulgur, and about 7 grams in the same amount of wild rice; for reference, quinoa has 8 grams per cup. Again, these numbers might not wow you, but when paired with other sources of plant protein, they can add up to meaningful amounts. Some protein-rich ways to incorporate whole grains include:
- As a hot cereal stirred with chopped nuts and fruit
- In a pilaf or casserole made with pulses and other colorful veggies (see below)
- Tossed with pulses into salads and veggie-grain bowls
Try this recipe: Black Bean Quinoa Casserole
Black Bean Quinoa CasseroleAmy Katz, Veggies Save the Day
Like animal sources of protein, whole soy is a complete source of the nine essential amino acids your body needs. Whole soy foods include tofu, edamame, soy nuts, soy milk and tempeh. A 3-ounce portion of tofu has nearly 9 grams of protein—the same amount as a half cup of shelled edamame.
There used to be concerns about whether soy foods, which contain plant-based estrogens that mimic the hormone’s effect, might raise the risk of hormone-dependent cancers (such as breast and prostate cancer). However, looking at all of the existing evidence, the American Institute of Cancer Research says this is not the case, and that in some populations, whole soy foods may even be protective against cancer. That said, the safety of soy protein isolate — a commonly consumed processed form of soy found in meatless burgers, imitation meats, shakes and bars — is still unknown, which is why the advice is to consume whole forms of soy.
Southwestern Vegan BowlEleat Sports Nutrition
When choosing tofu, Gorin recommends taking note of the form you’re using. “If you’re wanting to blend it into a smoothie or use it as a base for making chocolate mousse, I’d recommend soft tofu. I prefer firm tofu for stir-frying or baking — this type is best for if you want a more meaty texture. Many people aren’t fans of tofu simply because they don’t realize how versatile the ingredient is!” Here are some easy ways to enjoy whole these foods:
- Use shelled edamame instead of peas in casseroles and pasta dishes (including mac and cheese)
- Try swapping extra-firm tofu for chicken (see the tofu parmesan recipe, below)
- Make tofu crumbles to use in place of ground beef or turkey in taco dishes and grain bowls (as in the recipe below)
Try these recipes:
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Plant Proteins – an overview
1.3.3 Product Trends
Plant proteins may also fit into “freedom foods,” as stated by Christopher Shanahan, Global Program Manager for Frost & Sullivan (Gelski, 2015). In particular, “freedom foods” are not constrained by worries pertaining to human disease, animal welfare, and food safety concerns specific to animal-based proteins. In fact, plant proteins from pulses, seeds, and grains have significant roles within “freedom foods,” “free-from,” and “good-for-you” foods. Five to ten grams or more of plant protein per serving are often promoted on many foods, beverages, and healthy snacks. Plant proteins are regularly associated with energy; and labels may include wording such as “plant-powered protein,” “powered by,” “energized,” and “fueled by.” Plant proteins have been marketed to offer a “boost” of protein for energetic workouts, as well as for good breakfasts and most important part of the day to keep you moving. Plant proteins that have been recently highlighted in this manner include pea and other pulses, sunflower and pumpkin seeds, cashews, almonds, amaranth, quinoa, macadamia nuts, sesame seeds, hazelnuts, and walnuts. Above all accounts, soybean protein has been directly linked to heart health. According to US Code of Federal Regulations, Title 21, 101.82 the following health claim can be made on a food product containing at least 6.25 g soy protein per reference amount of that food item: “As part of a diet low in saturated fat and cholesterol, 25 g soy protein per day may reduce the risk of heart diseases.” On a product such as this, one may also find the label adorned with wording such as “heart health” and “heart healthy protein.”
Many plant-based powders, beverages, and meal replacements today have advertisements on consumer-facing labels such as “plant-based protein,” “organic plant protein,” “vegan,” “green protein powder,” “super-food,” “complete and balanced protein,” and/or “healthy alternative.” Plant-based foods are also marketed to break down potential consumer barriers to entry. For example, plant-based foods draw special attention to calcium comparisons to dairy milk or omega levels relative to salmon. In addition, plant proteins in the form of sprouted grains and seeds with increased enzyme activity are increasing in popularity because of an association with disease healing, aid in digestion, nutrient absorption, and increased protein and nutrient density. Sprouted seeds include but are not limited to pumpkin, watermelon, chia, flax, hemp, and sunflower. On websites and in the media, plant protein is marketed as the future of protein. Although leading this movement are lentils, grains, and nuts in whole or minimally processed forms, there is some consideration spent on meat and dairy analogs (in general, analogs are highly processed plant ingredients made to simulate animal products). Often, manufacturers of plant-based meat analogs have heavy marketing campaigns that call out the meat industry on animal welfare and slaughterhouse issues, food safety concerns, environmental downsides with livestock, climate change and water scarcity, use of antibiotics and growth hormones, and negative health impacts of cholesterol and saturated fats.
A correlation has been discovered between Western diets high in meats, refined sugars, and fats, that is both unhealthy for humans as well as the planet (Tilman & Clark, 2014). Ecologists Tilman and Clark estimate that by 2050 food production for such diets will lead to an 80% increase in agriculture-based global greenhouse gas emissions. Production for Western-style diets has already caused damage, including deforestation in underdeveloped countries. The current increasing demand for Western foods will drive an escalation of land cleared for meat production and major oil crops soya and palm. Tilman and Clark’s study unfolded quickly in media articles targeting Western diets as bad for human health and the environment (Healy, 2014; Skirble, 2014). Therefore, replacing traditional diets by Western-style diets is not sustainable. This dietary shift has accompanied a rise in type 2 diabetes, coronary heart disease, and other chronic Western diseases. A global trilemma of poor diet, health, and environment will require dietary, policy, and business solutions. This trilemma is likely to be exacerbated by the projected increase in the global population by 30% in the next 30 years and a further 10% by the turn of the century. Growing nutritious food for this large number of people will become vital. Below we will discuss how humanity can tackle this situation, and prepare to make critical choices.
Benefits of Plant-based Protein vs Animal Protein
The benefits of plant-based protein are often debated. Sometimes people question whether plant-based proteins are healthy or adequate as the sole source of protein in the human diet. Given the popularity of plant-based and vegan diets, it’s important to understand the benefits and possible limitations of consuming plant-based protein vs animal protein (or a combination of the two).
This article reviews:
- What is plant-based protein?
- What is animal protein?
- Benefits of plant-based protein
- Plant Protein vs Animal Protein
- How to eat more plant-based protein
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What is Plant-based Protein?
Plant-based protein refers to the protein found in plant foods. All whole plant foods contain some amount of protein, but certain plants contain higher levels. Legumes (chickpeas, black bean, lentils, soy and soy products etc.), nuts and seeds are commonly viewed as higher protein plant foods. Whole grains also contain a fair amount of protein. Fruits and vegetables typically contain the least amount of protein, but there are higher-protein vegetables.
Given the rise of fake meat products (ex. beef-less burgers, mock chicken etc.), the term plant-based protein has started to be used interchangeably with these food items. The protein in these products is sourced from plants so there’s nothing wrong with calling it plant-based protein. Just remember that whole plant foods also contain protein (and whole plants are how the protein is sourced for fake meat products).
What is Animal Protein?
Animal protein refers to consuming protein from animal foods. When people think about protein, animal proteins often come to mind. For example, any meat, fish/ seafood, dairy (milk, cheese, yogurt etc.) and eggs.
Associating protein with animal products is ingrained in our society (North America and most of the world). Many people are taught that protein is only found in animal products and they are necessary for survival.
The most common question about plant-based, vegan or vegetarian diets is: where do you get your protein? While it can be a tedious question to answer, if you’ve never heard of plant-based protein, it’s completely valid to be concerned. If you remove the primary sources of protein (meat) from your diet, it can be challenging to consume adequate amounts of this essential nutrient without knowing enough about where plant-based protein comes from.
Benefits of Plant-based Protein
People don’t eat single nutrients, they consume the whole food. When consuming plant-based proteins, from whole foods especially, people also receive other beneficial compounds.
One specific benefit of plant-based proteins is they contain fibre. Many people find it challenging to consume enough fibre but it’s essential to good health. Most people in Canada and the US do not meet the minimum intake recommendations for fibre. Switching out animal proteins (that do not contain any fibre) with plant-based proteins is one simple way to increase fibre intake.
Additional benefits of plant-based protein consumption include:
- Linked with lower risk of cardiovascular disease 1, 2
- Associated with decreased risk of certain types of cancer 3, 4
- Appears to be beneficial for weight management 5, 6
Plant-based proteins also contain many of the same minerals and other beneficial nutrients that are found in animal proteins including iron and zinc (although there are some absorption issues to be aware of).
Some plant-based proteins also offer the benefits of containing omega-3s (walnuts, chia/hemp/ground flax seeds, soybeans) and calcium (tofu).
Keep in mind I’m specifically referring to whole food sources of plant-based proteins when discussing the benefits above. Processed plant-based proteins (fake meat products, veggie burgers, mock chicken etc.) typically contain less fibre compared to whole food options. However, fake meat products are fortified in Canada, meaning they’re a good source of the same vitamins and minerals found in animal proteins (always check the label because certain products may not fall into the “fake meat” category and therefore not require fortification).
Plant Protein vs Animal Protein: Health Benefits
When people consume plant-based protein, it is often in place of animal protein in the meal, whether the person continues to consume some animal protein or not.
This replacement of animal proteins with plant-based proteins is often viewed as having additional health benefits. As noted above, people eat whole foods, not isolated nutrients.
When it comes to animal proteins, while people get protein and other minerals and vitamins, they also digest compounds that are generally found to be less than ideal for health.
All animal products contain saturated fat and cholesterol to varying levels. Increased intakes of saturated fat are found to raise LDL (bad) cholesterol levels 7. Lowering intake of saturated fat could be one approach to help lower cholesterol levels and benefit overall heart health.
Additionally, research suggests there are other compounds in animal products (or compounds created from the digestion of animal products) that pose additional health risks. These compounds include sulfur amino acids, HCAs, PAHs 8 and TMAO, 9 but those are great topics for future posts!
There is also the amino acid profile of plant-based vs animal proteins to consider. To keep it brief, a variety of plant-based proteins can provide adequate amounts of all essential amino acids. Particular attention to high-lysine foods is important.
How to Eat More Plant-based Protein
Whether you want to increase fibre intake, reduce harm to animals, lower your carbon footprint, or add variety to your diet, eating more plant-based proteins can be a great choice.
Incorporating more plant-based proteins into your eating pattern can be simple. Here are six tips for how to start eating more plant-based proteins:
- Sprinkle on nuts and seeds: Top cereal, oatmeal, salads or other meals with a sprinkle of nuts and/or seeds!
- Use nut and seed butters: Add nut and seed butters to salad dressings, soups, dips and sauces. Also great on toast or rice cakes!
- Eat plant-protein snacks: Nut butter and a piece of fruit, hummus and veggies, trail mix with dried fruit and nuts/seeds, edamame, a smoothie with added nuts/seeds (or tofu!), or rice cake with avocado and a sprinkle of seeds are all great options!
- Replace 50% of meat with legumes: Not ready to completely move to plant-based proteins? Start by replacing half the meat in a recipe with legumes. This works especially well for any recipe calling for ground meats (replace half with lentils).
- Find plant-based versions of favourite recipes: The next time you want to make your favourite recipe, search for a version that contains more plants and a good source of plant-based protein.
- Find recipes that feature plant protein: Instead of thinking about what animal protein your meal will be based around, find recipes that make plant protein (ex. tofu, tempeh, chickpeas, black beans) the star of the meal!
Summary: Benefits of Plant-based Protein vs Animal Protein
Switching out some (or all) animal protein in the diet with plant-based protein options can be beneficial for health. The benefits of plant-based protein include increased intake of fibre, lower risk of cardiovascular disease and some types of cancers, and benefits for weight management. Additionally, plant-based proteins do not contain some of the less-healthy compounds found in meat, including saturated fat and cholesterol.
Join the Community for Vegan Recipes
- Legume consumption and CVD risk: a systematic review and meta-analysis
- Nutritional and health benefits of pulses
- Dietary fibre intake and risk of breast cancer: A systematic review and meta-analysis of epidemiological studies
- Red and processed meat and colorectal cancer incidence: meta-analysis of prospective studies
- A review of the nutritional value of legumes and their effects on obesity and its related co-morbidities
- Comparative effectiveness of plant-based diets for weight loss: a randomized controlled trial of five different diets
- Dietary lipids and blood cholesterol: Quantitative meta-analysis of metabolic ward studies
- Chemicals in Meat Cooked at High Temperatures and Cancer Risk
- Trimethylamine N-Oxide: The Good, the Bad and the Unknown
Please note that this is a curated list of references for the topics above and is not intended to be comprehensive.
Disclaimer: always speak with a doctor before changing your diet. Please read our full website disclaimer.
Which Plant Protein Will Keep You Feeling Fuller Longer?
Plant-based eating is on the rise, for both health and environmental reasons. Some research links vegetarian and vegan diets with better protection against heart disease and cancer—but you don’t need to give up meat entirely to reap the health and environmental benefits of a plant-based diet.
In a 2017 study published in the Journal of the American Heart Association, Toronto researchers found that replacing 1 to 2 servings of animal protein with plant-based protein every day resulted in about a 4 percent decrease in the three main cholesterol markers: LDL (“lousy” cholesterol), non-HDL (total cholesterol minus HDL or “healthy” cholesterol) and apolipoprotein B (artery-clogging proteins). Soy, nuts and pulses contain components such as soluble fibre, plant sterols, and healthy fats, which in and of themselves lower cholesterol, and consuming these foods displaces the meat (and saturated fat) that you would otherwise be eating. While this decrease may seem modest, when the reduction of about 4 percent in each of the three markers is added together, the effect is quite significant.
If you’re looking to eat more plant-based sources of protein, you’ll want to know which foods are going to satisfy you and keep you full. Here’s a primer:
Soy is the only plant source that is a complete protein, meaning it contains all the essential amino acids. In the case of other plant proteins, various sources provide different amino acids, and only when combined do they make a complete protein.
Tofu packs 13 grams of protein per 85-gram serving (this will vary by brand and variety). It comes in different textures: silken (best used as a pudding-style dessert, added to a smoothie or pureed into sauces like a caesar salad dressing), soft (nice in miso soup or as an appetizer), medium (pan-fry it or try it in a scramble) and firm/extra-firm (marinate it, then pan-fry, toss it in a stir-fry, try it roasted, or use it in a curry).
Edamame—fresh soybeans—have 9 grams of protein per ½ cup. Buy it frozen, either in the pod or pre-shelled. For an easy snack, steam the pods in the microwave with a splash of water for about 2 minutes, then sprinkle with sea salt. You can also add shelled beans to soups and stir-fries, steam them and toss into salads, or whirl them into a dip.
Tempeh is made from whole soybeans that are partially cooked, then fermented and formed into a dense loaf. It sometimes has a white layer on the outside (which is totally safe to eat). With a satisfying, chewy texture, it offers up 15 grams of protein per 85-gram serving, as well as healthy gut probiotics. It marinates nicely, then you can grill, pan-fry or roast it. Eat it on a sandwich, chop it and use it like bacon bits in a salad, grate it and use in place of ground beef in chili or spaghetti sauce, or try our tempeh superfood burger. Find it in health food stores and some grocery stores (even PC Blue Label makes a variety now).
Soy milk has 8 grams of protein per cup (more than any other non-dairy beverage). Try it in smoothies or on your cereal, but avoid flavoured varieties that can contain a lot of added sugar.
Veggie ground (or veggie crumble) is made predominantly of soy protein with various flavourings added. At 9 grams of protein per 1/3 cup serving, it can be used anywhere you’d normally use ground beef. It’s great for chili, tacos or spaghetti sauce, and it goes mostly undetected by meat-eaters. Look for it by the tofu and veggie burgers, near the produce section of your grocery store.
With plenty of fibre and 10 grams of protein in ½ a cup, lentils are sure to fill you up. Dried lentils are cheap, fast and easy to cook, but for even more convenience you can buy them canned. Red, brown, green and specialty varieties offer tons of variety and versatility. Lentils are fantastic in burger patties, lentil curry over brown rice, lentil bolognese, a pot pie, or in grain bowls. For satisfying lunch, try a hearty lentil soup with a whole grain roll.
This One Ingredient Swap Will Make Your Bolognese Sauce So Much Healthier
Chickpeas provide 7 grams of protein in ½ a cup, and are an easy way to turn any salad or grain bowl into a complete meal (drain and rinse to remove excess sodium). Try chickpea burgers, or a Moroccan stew. Spread hummus (about 5 grams of protein in ¼ cup) on sandwiches instead of using deli meat, or snack on hummus cups with crackers and baby carrots. Stuff whole-wheat pitas with store-bought falafel, spinach and chopped veggies. Roasted chickpeas make for a satisfyingly crunchy snack, and chickpea flour turns into tasty, protein-rich pancakes.
Black beans, kidney beans, navy beans, white beans (you get the idea…) all contain about 8 grams of protein in ½ cup. Chilis, soups and stews are beans’ best friends, but you can also make them into dips, nachos, rice dishes, toppings for toast or even gratins. Use refried beans (homemade or store-bought) in quesadillas, burritos and tacos.
Nuts and Nut Butters
Almonds, cashews, walnuts, pecans, hazelnuts, peanuts, etc., provide about 6 grams of protein in a ¼ cup, and nut butters provide 5 to 8 grams in 2 tbsp. Stash nuts at your desk or in your purse for snacking (but keep portions in check—one small, closed fistful is enough). Dollop a spoonful of peanut butter into your oatmeal, or top whole grain toast with almond butter and sliced banana. Pack containers of trail mix or make energy balls with nut butter, oats and dried fruit for snacks that will keep you fuelled. Use a quick cashew or peanut butter dressing in stir-fries or grain bowls.
Seeds and Seed Butters
Sesame seeds, pumpkin seeds, flaxseed, hemp seeds, chia seeds, sunflower seeds, etc., have around 6 grams of protein in 2 tbsp, and seed butters such as tahini have 5 grams per 2-tbsp serving. Try making chia pudding for breakfasts and snacks and top with thawed frozen cherries. Top cereal or yogurt with pumpkin seeds. Blend flax or chia seeds into your morning smoothie. Toss sunflower seeds into your salad, or toasted sesame seeds into your stir-fry. Tahini dressing on roasted vegetables is to die for.
Whole grains are an important part of plant-based eating. Per ½ cup serving, quinoa provides 4 grams of protein, brown rice 3 grams, oats 3.5 grams, buckwheat 3 grams, and farro 4 grams. Try batch-cooking steel-cut oatmeal for filling breakfasts, and quinoa, brown rice or farro to use as the base for quick meals throughout the week. Grain bowls are perfect plant-based work lunches.
A lesser-known option, “SAY-tan” is made from wheat protein (a.k.a. gluten) and at 21 grams per 85-gram portion, it’s very high in protein. Its texture is similar to meat, and it can take on a variety of different flavours depending on what ingredients it’s prepared with. Slice and serve on sandwiches, in tacos, add to stir-fries or use in dishes like grilled marinated kebabs because of its distinct texture. Look for it in Asian supermarkets, specialty grocers and most health food stores. You can also make your own.
An inactive form of yeast, this flaky yellow powder is a cheesy-tasting flavour-enhancer that packs 4 grams of protein per 2 tbsp, and a whole lot of B vitamins. Use it to top popcorn, add to soups, risotto or other dishes you’d normally use parmesan cheese in.
Want more veggie inspiration? Try 28 easy vegetarian recipes.
Muscle and Myth: Animal Versus Plant Protein
Every cell and drop of our blood contains many thousands of different types of proteins, and each of these proteins is built from the protein we eat. It is found in every imaginable type of food. Animal products (including red meat, pork, chicken, fish and eggs) are usually considered the most protein-rich. But worldwide, it is the protein found in plants that supplies at least 60 percent of the total protein consumed by humans.
So if you think protein equals meat and dairy, think again. Whole grain cereals, nuts, beans and legumes, and an amazing array of fermented plant foods such as tofu and tempeh, are all rich sources of protein.
And while the importance of proteins for human health has long been known, what is still debated is how much and what types of proteins are best for human health.
How do animal and plant proteins differ?
We humans need all 20 of the amino acids that make up proteins, but these differ between animal and plant foods. Animal foods generally contain “complete” proteins, while plant foods are often made of “incomplete” proteins. A complete protein contains all of the nine “essential” amino acids – the ones that cannot be made inside the body, so must be consumed.
Although all the amino acids are necessary, the remaining 11 can be either sourced from food or manufactured inside the body. While plant foods may still have all the essential amino acids, the levels tend to vary. Also, plant proteins are generally harder to digest and are absorbed more slowly.
These differences affect our metabolism. Plant proteins are lower in a group of amino acids known as “branched chain amino acids” (BCAA). This group includes leucine, the superstar amino acid found in high concentrations in bodybuilding protein powders.
However, the relative benefits of animal and plant proteins are not straightforward. While it might be great for building muscle, for example, high levels of circulating leucine are also present in people at risk from diabetes.
And while plant proteins may not supercharge muscle building after exercise, they may help with longer term health. Huge population data from the USA, analysing death rates over 26 years, has shown high consumption of protein from animal sources (meat, eggs or dairy) slightly increases mortality. It was processed and unprocessed red meats (including pork products), not fish and poultry, that were most dangerous.
At the same time, higher consumption of protein from plant sources (including breads, cereals, pasta, beans, nuts and legumes) improved longevity. The health effects of protein-rich plant foods may come down to specific benefits from the combinations of amino acids within each food type, although it is likely the full nutritional mix of plant foods is also important. Plant foods also have healthy mono- and poly-unsaturated fatty acids, omega-3 fatty acids, antioxidants, vitamins, minerals, phytochemicals and dietary fiber – a healthy cocktail of ingredients.
What protein do I need when I’m exercising?
Consuming protein during exercise is not the secret to unlocking more power or sustained performance. But protein is needed after exercise to repair, replenish and rebuild muscle. A wave of protein synthesis begins in the muscles in the hours after exercising. While measurable for up to 24 hours after a workout, most of the action takes place in the first four to six hours.
Whey protein dominates the sports protein supplement market precisely because it acts quickly. Dairy protein (a mixture of casein and whey) is rich in essential amino acids, but whey protein is the most rapidly digested, releasing amino acids into the blood within 30 minutes. This gives it the edge over many other foods – including meat, fish, eggs, legumes and casein, which each require at least one hour before the stomach releases most of the protein for digestion.
Current scientific knowledge suggests the maximum actions of protein after exercise peak at a total ingested dose of less than 40 grams. (This effect depends upon the type of exercise, age and gender of the person.)
But building and repairing muscle is a complicated process, and extra protein amounts to only a small percentage of the total gains. There really is no natural protein solution that delivers the rapid anabolic gains, T-shirt-exploding chest expansion and bulging biceps promised by some advertising.
So while chugging protein will assist with some muscle gain after exercise, it isn’t a reason to abandon real food. As with all biological systems, protein synthesis is carefully limited within the muscles.
And sorry, no amount of consuming high protein foods or shakes when you are not exercising will make you magically grow more muscle.
Apart from meat and dairy, where is the best protein?
The plant kingdom is full of nutritious high protein foods. The wonder of plant-based proteins is that you can find something for breakfast, lunch, dinner and snacks in between. Here are some you should try today …
- Legumes – including chickpeas, lentils, kidney beans, borlotti beans, soybeans and peanuts. Legumes are the key to the so-called Mediterranean Diet, and are packed full of dietary fiber too.
- Nuts – including almonds, walnuts, pecans, cashews and Brazil nuts. Nuts are also an incredible source of minerals, including iron, selenium and zinc. Just a handful of is a nutritious snack that can keep the hunger pangs at bay.
- Seeds – including sunflower, chia, flax, sesame and pumpkin. Seeds are also a rich source of omega-3 fatty acids.
- Grains – including whole wheat, oats, quinoa, buckwheat and amaranth. From sourdough bread to the light and tasty goodness of quinoa, whole grains are also low glycemic index (GI) foods.
- Soy products – including tempeh, tofu and edamame.
Finally, can I get all my dietary protein from vegetables?
It’s easy to achieve adequate protein intakes if you mix and match your plant sources. No, you are not going to get enough protein from celery or lettuce alone, so incorporate lots of different high protein plant foods in your diet.
The debate about meat and health will continue for many years. But in the meantime, for a healthy omnivorous diet should aim to have red meat no more than three times a week, with fish and poultry making up the other meals. Try a meat-free meal on occasions, using the tips above.
Professor David Cameron-Smith is a regular Fit Planet contributor. A transplanted Australian living in New Zealand, he obtained a PhD in nutritional biochemistry from Deakin University, and undertook postdoctoral training at the Royal Prince Alfred Hospital, Sydney. His research interests include the importance of nutrition in the maintenance of optimal health in an ageing population, and the impact of nutrition in regulating the function of muscles.
If you want more tried, tested and true news from the leading edge of health and fitness sign up to get Fit Planet insights and advice straight to your inbox.
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90,000 Vegetable protein – its sources and benefits over animal proteins
For the full functioning of the body, 22 amino acids are needed. Some of them are synthesized by our organs / our body on their own. The rest must be obtained from the outside and are called irreplaceable. Without them, the normal functioning of the body is impossible. Fullness of amino acids and distinguishes vegetable protein from animal. Traditionally, it is believed that vegetable protein is inferior to an animal in the set of amino acids.
Which protein is healthier – animal or plant?
Vegetable proteins have a number of benefits, such as:
- do not contain saturated fat, harmful to the gastrointestinal tract and do not affect the “bad” cholesterol. A diet in which vegetable protein prevails over the animal or completely replaces it helps prevent obesity and reduce the risk of cardiovascular diseases;
- does not contain hormones and antibiotics that are used to raise animals.Consequently, the consumption of plant protein reduces the likelihood of many diseases – from allergies to hormonal disorders.
Sources of vegetable proteins with a maximum amount of proteins
The “protein leaders” of the plant world are legumes, cereals and nuts. Legumes include soybeans, lentils, and peas. Cereals include oats, corn and wheat. Peas, unlike wheat, soy and milk, are not included in the list of components, the use of which can cause allergic reactions or are contraindicated in certain types of diseases (TR CU 022/2011).This makes it an ideal product for making isolates. For example, the Belgian pea protein isolate Pisane, from the Cosucra Groupe Warocoing company, whose exclusive representative in Russia and the CIS is NovaProduct, is able to almost completely satisfy the body’s need for amino acids, because. has an almost ideal amino acid composition (AAS = 0.96) and contains 18% BCAA. Almost because it is low in sulfur-containing amino acids (SAA) and tryptophan. But they are abundant in PrOatein oat protein, produced in Sweden by Tate & Lyle.Oats, in turn, are poor in lysine, which is abundant in pea protein. Therefore, the combination of these two isolates allows achieving full compliance of the amino acid composition of the product with the needs of the human body and the requirements of FAO / WHO.
The advantages of Pisane pea isolate over cheaper Chinese counterparts are also that it:
- perfectly cleaned;
- does not have a pronounced smell or taste;
- is assimilated by the body by 98%;
- freed from legume antinutrient gas-causing factors;
- contains the minimum amount of isoflavones;
- is combined with animal or milk proteins;
- 100% GMO free guarantee;
- is recovered without the use of organic solvents;
- suitable for making vegetarian, gluten-free products
In the products of NovaProduct, pea isolate is used in the manufacture of vegetarian protein fruit and nut bars.And for cooking dishes with Pisane pea isolate at home, it can be purchased from NovaProduct in packs of 500 g. For manufacturers of functional products such as drinks, bars, pastries, instant cereals, cereals, etc. – wholesale purchase is possible, in bags from 20 kg.
PrOatein oat protein can be used in almost any dish – from baked goods and cereals to ice cream, including vegetarian. Made from traditional, non-GMO Swedish oats, it has the following benefits:
- pleasant taste and smell;
- assimilability by the body by 91%;
- the content of oat oil saturated with omega-6 fatty acids – up to 18%;
- saturation with antioxidants;
- amino acid composition (AAS = 0.63), and 19% BCAA content, which help the growth and repair of muscle tissue;
- suitable for making vegetarian, gluten-free products
It is he who is used by NovaProduct as a component for the preparation of natural vegetarian protein cereals. For those who wish to prepare meals with PrOatein oat protein on their own, NovaProduct offers it in kilogram packages. Wholesale, for oat protein fortification in muesli, snack bars, cereals, etc.etc., also possible – in bags from 20 kg.
90,000 what are useful, where there are most of them – Zira.uz
What is vegetable protein, where it is contained, how it is useful and how it affects our health, we understand.
Plant food is certainly beneficial for human health and the environment.
Why the body needs proteins
Proteins are necessary for our body, it is the main building block of cells. We have already talked about the importance of protein for our body more than once.
Human needs 22 amino acids, they are involved in the process of cell division. Of these, 13 the body of an adult produces itself, the remaining 9 must be obtained with food.
Proteins are responsible for the health of hair, nails, skin. For hormonal balance, cell renewal, transport of nutrients and growth, development and cell renewal. You can’t do without protein.
How to calculate protein requirement?
According to research, the average required daily protein intake is 0.8 g per 1 kg of body weight.Depending on the weight, for women it is from 46 g, and for men from 56 g. If your weight is 60 kg, it is recommended to consume about 48 g of protein per day, which is actually not much.
- Highest protein requirement in children aged 0 to 3 years 1.5 g – 1.1 g / kg
- During the period of active growth and puberty (4-13 years) – 0.95 g / kg
- At the age of 14-18 years – 0.85 g / kg
- During pregnancy and lactation, the need for protein increases to 1.1 -1.3 g / kg
- For healthy adults, the norm is 0.8 g / kg.
You can calculate the daily protein intake using the services:
What is the difference between vegetable proteins?
Many people think that protein foods are 100% protein, but this is not at all the case. If you ate 100 g of meat or fish, this does not mean that you have consumed 100 g of protein.
- A glass of milk or kefir contains about 7 g of protein
- In 100 g of cottage cheese – 14 g
- In 100 g of cheese – 27 g
- 100 g of beef – 26 g
- 100 g of boiled chicken – 25 g
- In 100 g of pike perch – 21 g
- In dairy-free rice porridge 250 g – 6.2 g
- In dairy-free buckwheat porridge 250 g – 14.8 g
- In dairy-free oatmeal 300 g – 8.7 g
- In boiled pasta 250 g – 10.3 g.
Not all proteins are created equal. Proteins of animal origin meat, chicken, fish contain all the necessary amino acids and are absorbed by 93-96%, since these proteins are similar in structure to those found in our body.
Protein products of animal origin contain fat, cholesterol, which, when consumed in excess, causes diseases of the cardiovascular system, obesity, predisposition to diabetes mellitus.
Plant proteins are absorbed less, and are recognized by the world community of nutritionists as more beneficial for the body than animal protein.plant-based protein foods do not contain saturated fat or cholesterol, and are much lower in essential amino acids, but higher in vitamins, antioxidants, and minerals.
Why switch to vegetable proteins
To lose weight
Often the first reason for rejecting animal protein is the desire to lose weight. This is highly justified. Plant foods are less high-calorie and fatty.
But if you do not balance the diet, protein deficiency can occur, and this will affect your well-being.And if you ate with an excess of protein in the diet, and then switched to uncontrolled, then you will first lose weight, and then gain more than before the diet.
By personal convictions 90,073
Many become vegetarians or vegans because they share values and have formed their own attitude towards all living things and the world around them. The human body can do without meat, but without the right amount of protein, no. Therefore, those who have made a choice in favor of plant foods first of all should think about the need to competently replenish the need for nutrients.
Some are forced to switch to vegetable protein for medical reasons. For example, due to high cholesterol levels, which can provoke diseases of the cardiovascular system.
Cholesterol is found only in animal food, so plant proteins are safer for people with cardiovascular diseases.
Sources of vegetable protein
Let’s talk about the sources of vegetable protein widely available in our region.
Soy is worth highlighting because it is the undisputed leader in protein content among plants. 100 g of its seeds contain 36 g of proteins. It has been proven that in nations where soy is included in the daily diet, they are less likely to suffer from cancer, cardiovascular diseases and osteoporosis.
In our region, you can freely find tofu and fermented soybean paste in bazaars and store shelves.
Beans are listed as rich in protein: 21 g per 100 g of product.
Beans are quite freely sold in shops and on the market. It is more useful to eat dried beans, then soak and boil than canned beans.
Lentils boast only 9 g of protein per 100 g, green peas contain 5 g.
Chickpeas, or nohat, are also rich in microelements: 100 g contains 19 g of protein and only 6 g of fat. Their chickpeas are prepared as hummus, for those who want to lose weight this is a real find, it is nutritious, satisfying and quite easy to prepare.
Peanuts are ahead of them all: 100 g contains 26 g of proteins. But there is a lot of fat (49 g) and there are people who are allergic to it, so you should use it with caution.
Nuts are not inferior to legumes in protein richness. 100 g of almonds contain 21 g of protein, and 100 g of pistachios – 20 g. Cashews contain 18 g, and walnuts and hazelnuts contain 15 g each. But it is worth remembering that nuts contain a lot of fat.
Cereals are an important source of plant proteins.100 g of oatmeal contains 17 g of protein, corn – 9 g, rice – 2.7 g.
Vegetables and fruits
Among vegetables and fruits, there are protein-rich champions: spinach (2.9 g of protein per 100 g), broccoli (2.8 g), asparagus (2.2 g), avocado (2 g), banana (1.1 g ) and cherries (1 g).
Of course, there are foods other than those that we have listed that are worth using in your diet, but which are not common in our region.
For example, chia seeds, quinoa seeds, hemp seeds.
Despite the controversy between meat eaters and vegetarians and vegans, vegetable protein is interchangeable with animal proteins. A healthy diet = variety is the main rule. You should not completely abandon animal protein in your diet. The more varied your diet, the more likely your body will receive all the nutrients it needs.
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90,000 Meat-free: 7 products with plant-based protein reserves :: Health :: RBK Style
28 August 2018
Many today, for various reasons, limit the consumption of animal products or refuse them altogether.We’ve compiled seven foods to help you compensate for your protein deficiency with this type of diet.
As you know, a balance of proteins, fats and carbohydrates is necessary for a slim figure and good health.And with a strict or vegetarian diet, there is a risk of protein deficiency (we have already written about how to find it) with all its unpleasant consequences in the form of a weakening of the body, loss of muscle mass and skin tone. Here are seven herbal foods that can help you get more protein.
The most obvious solution to get vegetable protein is to look for it in legumes. The leaders are definitely red lentils – 18 grams per serving (about a glass ready-made), red beans – 16 grams, black beans – 14 grams, mung bean – 14 grams, chickpeas – 14 grams.In addition, legumes supply the body with B vitamins, which are important for cellular metabolism, strong immunity and an even mood.
Usually people turn to buckwheat for iron (besides being considered tasty), but it is also suitable for those who try to eat more protein. One serving of buckwheat (about 150 grams of ready-made cereals) contains 5 grams of protein. That is, sitting on one buckwheat and getting enough protein will not work, but it is a good help for a menu balanced by other products.
Favorite product of Western nutritionists. In Russia, quinoa is expensive, but it has a fairly economical consumption. An important rule of thumb is to rinse the quinoa before cooking to remove the bitter taste. One serving of quinoa contains 8 grams of protein.
Whole grain bread with sprouts
There is a minimum of protein in ordinary white bread, so there is nothing to hope for.Whole grain is another matter, especially those varieties that contain seeds, nuts and sprouts. Depending on the ingredients, one slice of this type of bread can provide you with 3-5 grams of protein. And of course, unprocessed grain, together with its shell, provides the body with many vitamins (primarily the same B-group) and microelements.
Soy “curd” is often suggested as a sure source of protein (8 grams in 100 grams of tofu) and is almost as often discarded for its specific taste.The secret to making tofu is that it easily tastes like the marinade or sauce you are cooking in. So instead of trying to eat tofu on its own, try making red curry, chili, or mushroom soup with it. Soft tofu can be an alternative to eggs in your morning omelette. Other achievements of this product include eight essential amino acids, vitamin B1, magnesium, copper and zinc.
Pumpkin seeds are constant participants in all sorts of lists of the most useful foods.They really contain a lot of essential microelements, antioxidants and an impressive supply of magnesium (anti-stress effect). They are also good as a source of protein – 5 grams in one handful (25-30 grams).
Like quinoa, amaranth in Russia is quite exotic and not cheap cereal. But it’s worth trying to find and cook it. One serving of amaranth contains 9 grams of protein. Amaranth is also found in flour form, which can be used for healthy baking options.
Gluten is a vegetable protein (gluten) of a grain.It is a by-product of starch production: it is separated during processing from other constituents (fiber, fat and starch). Gluten contains some vitamins and minerals. But in this case, it is not clear which cereal gluten is added to the diet, so the ingredient with this name does not deserve our trust.
The concept of “gluten” or “gluten” has long been a ferment for animal lovers and professionals. There is a wealth of information about the dangers of gluten to animals and humans, and companies that make ready-made feeds are often actively using the freedom of this term to designate their feeds as “gluten-free” diets.
It is even more difficult for pet owners – they, for the most part, simply do not understand what is at stake and believe that gluten-free foods are better than regular ones, and that “gluten” is something very harmful and scary, which should be feared in a bowl too animals, and in their own plates. The main problem is that under this word in different cases they mean two fundamentally different things.
There is “true gluten” – a special combination of certain types of plant proteins, which is found only in a few types of cereals, namely: in all varieties of wheat, rye, barley and triticale (a mixture of wheat and rye).
It is this gluten (a mixture of gliadin and glutenin proteins) that is dangerous in a rare disease called celiac disease (celiac disease). Celiac disease occurs both in humans and in our smaller brothers. With this pathology, even the smallest amount of true gluten cannot be absorbed by the body – an immune reaction occurs, the intestines are damaged. For celiac patients, true gluten is contraindicated in the diet.
In addition to celiac disease, there is also the so-called gluten sensitivity – an ailment that occurs from eating gluten-containing foods.In this case, no pronounced damage to the intestinal wall is observed.
True gluten can be found in foggy feed ingredients such as “vegetable protein”, “vegetable protein extract”, “hydrolyzed vegetable protein”, rye, barley). It is certainly risky to offer diets containing such controversial ingredients to celiac and gluten-sensitive patients.
Wheat gluten, or true gluten, is used commercially as a protein fortifier to improve the properties of flour in baking. This vegetable substance gives bread softness, binds meat pieces in cutlets, ham, minced sausage, and is also used as a base for chewing gum. Gluten, in some way, “sticks” food particles together and allows you to use less fat or sugar syrup, so gluten-free foods for people are often more nutritious than their counterparts, where gluten is present.
Protein of cereals
The word “gluten” often refers to the protein of cereals or simply vegetable protein. And this interpretation is especially common in the ready-to-feed industry. In their compositions, we can find, for example, “corn gluten” (Corn Gluten), “rice gluten” (Rice Gluten). It has been scientifically proven that corn and rice do not contain true gluten and are not dangerous for celiac disease (either to humans or animals) – that is, here “gluten” means simply a protein isolated from corn or rice.
For dogs and cats – carnivores – any vegetable protein, including the protein of cereals, is unhealthy as such, and even more so in large quantities (as the basis of food).Therefore, such ingredients as “corn gluten” or “rice gluten” (aka rice protein), and these cereals themselves, we consider in the composition of feed, rather, as inexpensive carbohydrate fillers.
If the packages of ready-made diets claim that they do not contain “gluten” (without additional clarification), and the composition contains corn or rice (or other cereals), then this is just an attempt by the manufacturer to create a more favorable impression of his product.
90,000 Sources of vegetable protein – 10 products
We all know that animal products are rich in protein: meat, fish, milk, cheese, cottage cheese and everything that we were fed in childhood.Then it made sense: unlike plant sources of protein, they contain a full set of amino acids, and the amount of protein is easy to gain in one meal.
But now meat is not only a personal choice, but also a concern for your health and the environment. The UN recognizes animal husbandry as one of the most serious threats to the planet due to water use, carbon dioxide emissions and toxic pollution of rivers and soil. The less meat you eat, the lower your risk of heart problems, high blood pressure, diabetes, obesity, and cancer.
We do not say that meat is bad: it is still a product rich in iron, phosphorus, B vitamins, calcium and other trace elements. But for the sake of the planet (and your health), scientists recommend limiting its consumption to 2 times a week.
One of the most popular alternatives, soy, which contains 36 grams of protein per 100 grams of product, has not yet been fully explored. According to research, soy can cause allergies and, if consumed excessively, can cause thyroid, hormone, and digestive problems (but this is not certain).We’re not yet ready to risk our health to save the planet, so here are 10 proven metabolism-boosting plant foods with the highest protein content to make your life easier. In the name of ecology!
Probably one of the most delicious ways to get your daily protein intake. There are as many as 26 grams of protein per 100 grams of nuts (which are more correctly attributed to legumes) – and this is already half the norm for most women with a sedentary lifestyle (recall: the average person needs to consume 0.8-1 grams of protein per kilogram of weight).
For women, peanuts are also useful because they are rich in unsaturated fats: they are responsible for the beauty of hair, skin and reproductive health. Anyway, peanut butter is so delicious that we are ready to sell our soul for it. The main thing is that the composition is natural.
Another nut that protects the health of all vegans. Magnesium in its composition is responsible for heart health, manganese protects against diabetes, and vitamin E slows down the aging process.There are 18.6 grams of protein per 100 grams of almonds, and baked goods with them are beyond praise. Remember this the next time you deny yourself an almond croissant.
Let’s face it: nobody likes beans. Its preparation takes almost a day, and it is very difficult to call it tasty. However, 100 grams of beans contains a hefty 21 grams of plant-based protein, so it’s worth setting aside all your preconceptions and experimenting.Who knows, maybe you will fall in love with dark beans and can no longer imagine your life without vegan tacos? Life is unpredictable. Along with the packaging of beans, we advise you to buy a book of Mexican cuisine: these guys know how to cook it like no one else and appreciate plant proteins.
Dedicated to all bean haters: lentils don’t need to be soaked overnight, they contain even more protein (24 per 100 grams), and they don’t even taste like beans.In addition, lentils are an environmentally friendly product, because they do not absorb chemicals and toxins from the environment (which, for example, fish from the plastic ocean or poultry with antibiotics cannot boast of). Lentils with vegetables will energize the whole day, and the soup is a great option for a light dinner. Make lentil cutlets if you suddenly feel nostalgic for a meal from your childhood.
Remember: all dark green plants are excellent protein substitutes.They are almost half protein, and the rest is fiber to cleanse the intestines and make you feel fuller. For example, one cup of spinach contains 5.4 grams of vegetable protein. Spinach and Swiss chard have the highest calcium content of any food on the planet – it is responsible not only for strong bones, but also helps fight depression and maintain hormones. Arugula, parsley, basil and lettuce are rich in vitamins C, iron and magnesium, which protect the immune system and the nervous system.
Add vegetable sources of protein to greens – oils, salt and do not heat to get more vitamins.
Broccoli is a real superfood in the vegetable world. Like other greens, broccoli keeps skin and hair healthy, reduces the risk of cardiovascular and oncological diseases, improves digestion and speeds up metabolism. There is not so much protein in broccoli – 3 grams per 100 kcal. It is equated with meat, because its composition is not inferior to the presence of all the necessary amino acids.
Is there a lack of vegetable protein in the diet? Replace your usual oatmeal with overseas groats. There are 14 grams of protein in 100 grams of dry quinoa, making it the perfect breakfast after your morning workout. Greens, avocado and poached egg quinoa has become the gold standard protein meal for fitness bloggers, and for good reason: these foods are all very high in protein. And the egg can be replaced with hemp seeds.
If you are an ardent fan of buckwheat with chicken, we advise you not to change your addictions.Buckwheat is almost the same as quinoa in protein content (12.3 per 100 grams of product), and chicken will be replaced by lettuce and legumes.
Peas are the easiest way to add spring to any dish and add greens to your diet. Moreover, even when frozen, it practically does not lose its value. Peas contain 5.4 grams of vegetable protein per 100 grams and will be an excellent side dish for any meal.
No, this is not the yeast used in baked goods.Inactive nutritional yeast is safe to use and consists of 50-70% protein, and they contain zinc, magnesium, copper and all B vitamins, including the elusive B12 (if yeast is fortified with it, the manufacturer indicates this on the package) …
Due to their light cheesy flavor, they are added to pasta, pizza and vegetable versions of familiar cheese dishes. A few tablespoons of nutritional yeast adds an extra 10-12 grams of plant-based protein to the dish – every vegan’s dream come true.
See also: Protein diet or Maggi diet: what is the essence, effectiveness
See also: How to combine products correctly
See also: Fat burning products for quick weight loss
See Also: Meal Plan: 15 High Protein Foods
Vegetable Protein Meat Replacement
© Source :.partnermk.ru
20 Apr 2021, 01:01
It has already been proven that vegetable protein is much healthier than animal protein. And by consuming protein from plant foods instead of animal protein, a person receives only the benefits of satisfying his protein needs with beans instead of poultry and cows, eggs.
Vegetable proteins are successfully used as a meat substitute.Partial replacement of meat in the recipe or complete replacement is possible in the manufacture of alternative meat. For you – meat replacement from the wholesale manufacturer PARTNER-M. You can visit the site and learn more about the company, familiarize yourself with the products that are offered here.
Partial replacement of raw meat in food production with vegetable proteins is the right decision. Plant proteins can be completely substituted in the manufacture of alternative meat.
High consumption of animal protein is harmful to health.It is associated with an increase in cancer and diabetes, as well as overall mortality. When vegetable proteins are consumed, such a relationship is absent or significantly weakened.
Replacement of animal proteins of various origins with vegetable proteins leads to an increase in life expectancy. Deaths from cancer and CVD are significantly reduced.
Protein from plant sources such as legumes, whole grains and vegetables, fruits is preferred over animal protein. By choosing legumes over meat, tofu over chicken, or tempeh over bacon, you can improve health, reduce animal suffering, and reduce carbon dioxide emissions.
Partial replacement of meat in food products is also associated with a shortage of raw meat. Here demand exceeds supply. In addition, due to the low purchasing power of consumers, manufacturers reduce the cost of meat products, partially replacing meat raw materials with high quality vegetable proteins.
Partner-M company is engaged in the production of soy and pea, as well as wheat textured from non-GMO raw materials. all products are certified.
The high quality of vegetable proteins allows them to be included in the formulation of meat products without harm to human health.As a result, the products are enriched with protein, it is possible to significantly save on the purchase of expensive raw materials of animal origin for the manufacturer. The cost of the product goes down, which attracts consumers.
90,000 Protein types, their differences, pros and cons
Protein is also called protein. It is a building material for the whole body. It takes part in the functioning of muscles, internal organs, as well as the growth of nails and hair. Therefore, you should familiarize yourself with the features of the use of protein, its varieties and properties.
Not getting the daily amount of protein, the body begins to deplete. To avoid this, you need to balance the diet. This can be accomplished by tracking and counting calories from foods or by taking protein supplements. Sports nutrition will help you get the protein you need.
For a full-fledged life, a person needs to consume two types of protein: plant and animal origin.The difference is that vegetable protein is easy to digest, while the second type is broken down more slowly. But the vegetable protein substance has a certain disadvantage: it contains fewer amino acids than animal protein.
The benefits of protein for the body
Protein in our body serves the following purposes:
- metabolic processes – ensuring proper metabolism in the body;
- immunity – proteins are those antibodies that protect us from infections and viruses;
- transportation – strengthening the circulatory system, protein delivers useful substances to every cell of our body;
- building material – these substances are the basis of the cellular structure;
- energy – 1 gram is equal to 4 Kcal, but the body begins to use protein accumulations when the supply of carbohydrates runs out.
Our body does not produce protein on its own, but takes it from food. People who eat poorly, irregularly, exercise, or engage in mental activity may not be getting enough of it.
Not getting the daily amount of protein, the body begins to deplete. To avoid this, you need to balance the diet.
Vegetable proteins: which foods contain them?
Our body is able to synthesize protein from a few plants, and most of all in such crops:
- peanuts – 100 grams of nuts contains about 20 grams of protein;
- beans – 23 gr./ 100 gr.;
- chia seeds – 20 g / 100 g, a plus is a higher calcium content than dairy products;
- chickpeas – 19 gr. / 100 gr.;
- quinoa – 16 g / 100 g, the amount of amino acids is almost on par with dairy products.
Vegetable protein alone is difficult to meet your daily intake. On average, a person needs one and a half grams of protein per 1 kg of their weight, so everyone has their own level of daily need.
Animal proteins: in what products and in what quantity?
Animal protein is easy to obtain from the following foods:
- red fish – saturated with vitamins, contains omega fats, in 100 grams of the product – 3.22 grams. protein;
- chicken meat – 20 g / 100 g, a healthy and affordable product, with diets it is always recommended to eat only brisket;
- beef – 19 gr. protein in 100 gr.meat, a healthy product with low fat content;
- cheese – 25 g / 100 g, due to the high fat content, it is not recommended for frequent use in sports diets;
- cottage cheese – 17 g / 100 g, the most slowly digestible type of protein;
- milk – only 3 g / 100 g, easily digestible, as a separate source of protein, it is poor, but suitable for adding to a protein shake or omelet.
Since animal proteins are richer in amino acids than plant proteins, they are considered complete.For supporters of vegetarianism, it is impossible to replenish the norm only with plant foods. Therefore, they have to take supplements and think over their menu wisely.
Protein is vital for every person, so you should monitor your diet and the protein content in foods.
7 types of protein
Sports nutrition and protein supplement manufacturers offer a wide variety of products.This makes life easier for athletes, those who want to lose weight or gain muscle mass. There are seven types of ready-made protein to use.
Whey protein is the # 1 sports supplement. It is a dairy product (from whey) at an affordable price. Its plus is rapid assimilation and safety for the body.
The second most popular product is considered to be casein products: milk protein and casein protein. Milk protein is made up of whey and casein, while casein is derived from milk.The main difference between them is the speed of assimilation. Milk protein is digested within 2 hours, and casein protein is broken down within 6-8, which is good for smooth enrichment of the body with amino acids.
Egg isolate is a dried egg white that is high in amino acids. Designed for fat burning and fast muscle building.
Soy and wheat proteins are similar in their properties. They are quickly absorbed, contain useful trace elements, vitamins, glutamine, amino acids and arginine.Mine is a large amount of female hormones, so do not overuse them.
The least popular is meat or beef protein. It has a peculiar taste and a high price.
Protein is vital for everyone, so you should monitor your diet and the protein content in foods. And for greater efficiency, it is better to consume protein supplements and stick to sports nutrition.