Plant-based or plant-based protein, which foods can you choose to eat from? And what are the benefits of plant protein? Let’s see.
Plant based protein or plant protein is a trend.healthy food that has been strong for a while And now it has moved to the stage of having Plant based meat, meat from plants to choose from. So we need to know what plant proteins are.haveWhat’s the benefit? So what kind of food is classified as Plant based?
What is Plant-Based Protein?
Plant based protein or plant protein is a food that contains protein from vegetables, fruits, including mushrooms and various types of grains mainly. Plant based method aims to reduce meat consumption. And it is also a trend for healthy food that helps reduce global warming. Reduce pollution to the environment at the same time.
Plant based protein is also a food of choice for many people, such as vegetarians, vegetarians, or the elderly who have difficulty chewing meat. ingested and difficult to digest You can get protein from plants instead.
How is Plant based different from Vegan?
As said, the way of people who choose to eat Plant based will focus mainly on eating vegetables, meaning “reduce” meat consumption, but not “abstain” or stop eating meat. or animal products such as milk, butter, eggs, cheese, etc.
But in the vegan part (Vegan) will refrain from eating meat. is not eating meat at all and does not eat any food of animal origin. Eggs, milk, butter, cheese, gelatin. In addition, animal-made items such as bags, shoes, blankets, pillows, feathers, any of these will not be used by vegans. In other words, vegans are pretty strict. about eating Using meat in different ways than the Plant based way.
Plant based protein, what are the benefits?
Focusing on eating protein from plants or Plant based food benefits us as follows.
• Rich in nutrients such as proteins, minerals, vitamins and amino acids that are essential for many body types. including fiber and antioxidants
• Easy to digest, helping to balance the excretory system. Because plant based foods are often rich in different types of fiber.
• Good skin because of various vitamins, including antioxidants. It will help take care of skin cells to be healthier.
• Help lose weight. Because most of the plant based foods are lower in fat and calories than meat.
• Reduce the risk of diseases such as diabetes, cardiovascular disease. Because studies have found red meat protein especially processed red meat Contributes to an increased chance of heart disease and stroke Moreover, eating red meat increases your risk of developing diabetes by 32 percent.
• Help reduce global warming. This is because the plant food industry uses less resources than the meat food industry. and emit less greenhouse gases.
• Get merit from refraining from killing animals and cutting the lives of animals
Plant based protein, is there any disadvantage?
In spite of the benefits mentioned above, eating plant-based proteins But there are precautions as follows.
- If you eat only plants, you may be at risk of being deficient in certain nutrients, such as iodine, iron, zinc, calcium or vitamin B12, which are mostly found in meat, milk, and eggs, but very little in vegetables. They may also not receive the amino acids that are obtained from the protein digestion of meat.
- Focusing on eating vegetables too much can cause digestive and digestive system disturbances such as bloating, discomfort or diarrhea, etc.
- Even though they are lower in fat and calories than meat proteins. But if you eat too much, it can give you more energy than you need as well. therefore have to limit the amount appropriately
- Beware of ready-to-eat plant based foods that may contain sodium content. or have high potassium which may affect the health of some people especially those with high blood pressure, heart disease, kidney disease, etc.
In addition, before eating vegetables, vegetables should be washed well. to eliminate contaminants that come with fresh vegetables or if possible buy organic vegetables Or eat protein from plants that come from nature, such as plants that are high in protein.
Highly recommended plant-based proteins.
Let’s check the list of what plant proteins are available. If you want Plant based protein from food, what should you choose to eat?
1. Tofu, soy milk
Tofu and soy milk are both made from soybeans. And soybeans are a good source of protein. It also contains complete nutrients in all 5 groups, containing up to 10 types of amino acids that are essential to the body. In addition, tofu, tofu and soy milk. also has isoflavones that is like a natural estrogen Help balance hormones, slow down aging and reduce menopause symptoms.
Soybean juice. The benefits are highlighted at the machine.
2. Nuts
Red beans, black beans, green beans, peas, and legumes are all high in protein. and is also rich in various properties The study found that Eating legumes helps to lower cholesterol levels in the body. Helps balance blood sugar levels lower blood pressure And it also helps to reduce belly fat as well.
Beans 5 colors, whole grains, good benefits Help balance in the body
3. Nuts
Almonds, pistachios, walnuts, as well as the nut milk extracted from these nuts are considered good plant-based proteins and are widely popular. because it is easy to eat There are many styles to choose from. Either as a snack or in the form of peanut butter, nut milk, etc.
10 benefits of almonds Chew healthy
4. Chickpeas or chickpeas
Chickpeas, also known as chickpeas. It’s high in protein, with 1 cup (170 grams) providing about 15 grams of protein. A quick snack and you’ll be full in no time, you’ll also get carbs, iron, folate, phosphorus, manganese, and other nutrients. Others that are beneficial to the body.
5. Quinoa
6. Chia seeds
In addition to chia seeds are high in protein. This whole grain is also great in that it contains omega-3 fatty acids, which are important for brain health, eye health, reducing bad cholesterol and increasing good fats in the body. And chia seeds are easy to eat. Can be used in yogurt, smoothies, puddings, bakery and desserts.
Chia Seeds (Chia Seeds) Whole Grains a treasure trove of health
7. Potatoes
8. Mushrooms
Benefits of 7 types of mushrooms, popular health food, contains plant protein
9. Plant based meat
Plant based meat or artificial meat produced from plants by adding color, smell, taste to imitate as close to meat as possible Many people who have tried it probably feel that it’s not much different from eating meat, right? This is another easy and delicious alternative to plant-based protein, but be sure to read the nutrition label before you eat it for sodium content.
10. Seitan or Vegetable Meat
Seitan is plant based made from wheat. Or sometimes it’s called wheat gluten too. in which vegans or vegetarians are well known This is a plant-based protein source that provides up to 25 grams of protein per 100 grams of seitan. The meat is also rich in selenium, calcium, phosphorus and small amounts of iron. But people who are allergic to gluten must avoid this plant protein.
11. Mycoprotein
Or alternative protein from mold fermentation. Plant based protein of this type is often seen in the form of chicken, nuggets or egg whites, but people allergic to mushrooms, mushroom spores, or people with food allergies are the original capital. You may need to be careful when taking Mycoprotein. too
12. Greens
Especially spinach, broccoli, which is a vegetable that has a reasonable amount of protein. and classified as organic plant protein In addition, being a vegetable, it is full of fiber, vitamins, and antioxidants, and is easy to find as a typical Thai food menu.
14 Benefits of Broccoli Green vegetables are good for your body.
Point out the target successfully with Plant based protein from food near you or food that we are familiar with. So who wants to start taking care of their health? and care for the environment by eating plant protein Let’s try to find these foods as part of the daily menu, but I want you to choose to eat appropriately. and taking into account the principles of nutrition, 5 food groups as well