Which protein plant foods are healthiest?

2024-02-12 16:19:08

Los plant foods with proteins They have these basic nutrients, which are broken down into amino acids in the body and stimulate cell growth and repair. When it comes to animal proteinssuch as meat, eggs and dairy, are usually high in saturated fats and cholesterol, but it is not necessary to eat foods of animal origin to obtain enough protein, since there are sources of plant origin that provide it.

Consuming plant foods as sources of protein offers several health benefits. Here I present some of them:

Advantages of vegetable proteins

High Quality Proteins:

• Many plant foods, such as legumes, nuts, seeds, tofu, and quinoa, are rich in high-quality protein. These proteins are essential for building and repairing tissues in the body.

Sources Low in Saturated Fat:

• Plant proteins tend to be low in saturated fat, unlike some animal sources. Reducing your consumption of saturated fats can contribute to cardiovascular health.

Higher Fiber Content:

• Plant foods are often rich in fiber, which can improve digestive health, regulate blood sugar, and aid in weight loss by providing a feeling of satiety.

Antioxidants and Additional Nutrients:

• Many plant foods contain antioxidants and other health-promoting nutrients, such as vitamins, minerals, and phytonutrients. These compounds may have anti-inflammatory properties and contribute to the prevention of diseases.

Reducing the Risk of Chronic Diseases:

• A diet rich in plant proteins has been associated with a lower risk of chronic diseases such as heart disease, type 2 diabetes, and some types of cancer.

Environmental sustainability:

• Opting for plant protein sources instead of animal sources can have a positive impact on environmental sustainability. Plant protein production tends to require fewer natural resources and generate fewer greenhouse gas emissions compared to animal protein production.

Suitable for Various Diets:

• Plant proteins are an excellent option for those following vegetarian or vegan diets, as well as those looking to reduce their meat consumption for ethical, environmental or health reasons.

Promotion of Cardiovascular Health:

• Some studies suggest that a higher intake of plant proteins is associated with a lower risk of cardiovascular disease, possibly due to their beneficial content of fiber, antioxidants and healthy fats.

Overall, incorporating plant protein sources into your diet can be a healthy nutritional strategy that provides benefits for both personal health and the environment.

The best plant-based foods that provide protein

Between the best foods that provide vegetable protein, the following are found:

1) Seitan

It is an excellent meat substitute and very popular with vegetarians. He seitan It is made from wheat gluten, seasoned with salt and loaded with proteinsone 36 grams for every half cup.

2) Nuts

All the nuts they contain healthy fats y vegetable protein, but they are high in calories, such as walnuts, almonds, hazelnuts, cashews and pistachios among others, so consumption should be moderate. They provide between 15-20 grams of protein per 100 grams, depending on the variety chosen and should always be consumed raw and without salt or sugar.

3) Soy derivatives

Foods made with military are some of the vegetable sources higher in protein, such as tempeh and tofu, for example, which contain about 15 to 20 grams of protein for half a cup, respectively. They are very nutritious foods, and can take on the flavor and texture of any type of food and, what is better, can perfectly replace meat.

4) Chia seeds

These seeds also provide fiber, protein, specifically about 16 grams per 100 grams. Chia seeds can be added to salads, yogurt or vegetable drinks, among others.

5) Beans

There are many varieties of black, white or pinto beans, but one thing they all have in common is their high percentage of proteins and the large number of nutritional benefits. One cup of beans contains more than 12 grams of protein.

6) Edamames

Los edamames They are the soybeans when they are still in the pod. When boiled they contain 8.4 grams of protein for half a cup, and can be served hot or cold as an appetizer or added to salads or pastas. They contain essential amino acids, vitamins, minerals and fiber.

7) Peas

Foods belonging to the legume family such as peas are notable sources of vegetable proteins. A cup of peas contains about 8 grams of vegetable protein, almost the same as a cup of milk. Peas serve in any side dish, or can be consumed mixed with other foods in salads or vegetable stews.

8) Quinoa

The quinoa It is a seed, although it is considered a grain containing more than 8 grams per cup, including the nine essential amino acids that the body needs for growth and repair, so it is considered a protein perfect. It is a very versatile food, since it can be added to soups, salads and other vegetables or consumed as a cereal for breakfast. Contains more than 8 grams of protein per cup.

9) Chickpeas

Is a legume very versatile, which can be added to salads, stews, purees or prepare hummus with them; They contain 7.3 grams of protein in just half a cup, and are high in fiber and low in calories.

10) Vegetable soy milk

It is an alternative to milk widely used among lactose intolerant people, and contains approximately 100 calories per cup, which are comparable to those found in skim cow’s milk, and provides protein, between 4 to 8 grams per cup.

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