Vegetable protein is an excellent substitute for animal protein, especially for people on a vegetarian or vegan diet. This does not mean, however, that people who eat meat and fish should not also provide it to the body. What is the effect of plant protein on he alth and does it sufficiently meet the body's needs for this macronutrient?

Regardless of the type of dietdietremember that each of us needs a daily dose of protein ,carbohydrates and fats.A properly composed diet rich in thesemacronutrientsallows you to keep a slim figure and supportsthe condition of the body.Eating vegetable protein is excellent a solution for people living in harmony with nature. When following a meat-free diet, pay attention to what products provide the right amount of vegetable protein necessary forthe proper functioning of the body.

What is vegetable protein and what are its sources?

Plant proteins, like thoseof animal originare made of amino acids. The human body consists of 20 amino acids, and almost half of them cannot be synthesized by itself. Therefore, they should be supplied with food. Plant-based proteins are found in legumes, fruits, grains and nuts.

Vegetable protein content in nuts and grains

The content of vegetable protein in individual varieties of nuts and grains (in 100 g of the product) is:

  • peanuts - 26.6 g
  • pumpkin seeds - 24.5 g
  • sesame - 23 g
  • almonds - 20 g
  • cashew nuts - 18.2 g
  • walnuts - 18 g
  • hazelnuts - 14 g

Plant foods rich in protein

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Vegetable protein content in legumes

Here are the vegetable protein content in legumes and legumes made of them (in 100 g of the product):

  • cooked soybeans - 15.8 g
  • tofu - 14 g
  • cooked lentils - 10 g
  • cooked beans - 7.1 g
  • broad beans - 7.1 g
  • chickpeas - 7 g
  • soy milk - 6 g
  • soy yogurt - 4.7 g

Vegetable protein content in cereal products

Vegetable protein content in 100 g of cereal product:

  • quinoa - 14 g
  • buckwheat - 14 g
  • millet - 11 g
  • pearl barley - 9 g
  • wholemeal rye bread - 6.8 g

What is the daily protein requirement?

Protein demand is always the same regardless of the protein source

It is not about the amount of protein, but about itsbiological value -the phenomenon of complementarity of amino acids.

Vegetable vs animal protein

Proteins of plant origin show a slightly lower biological value compared towhey proteinor egg proteins. However, among them you can findcomplete proteins , containing a set ofexogenous amino acids.

Vegetable high-protein products differ from animals in a lower fat content.

Vegetable protein and diet

The introduction of one meal a day, rich in vegetable protein, into the menu gives a feeling of fullness, which in turn allows you to avoid snacking between meals. All this translates into smooth progress inweight loss .

Vegetable protein and he alth

It turns out that vegetable protein can play a very important role in the prevention of cardiovascular diseases, obesity, hypertension, gout and diabetes.

Replacing meat dishes with a portion of products rich in vegetable protein lowers the concentration of bad cholesterol (LDL) and blood pressure, and reduces the level of glucose in the blood.

Vegetable protein as an alternative to animal protein supports the body in maintaining good he alth. Eating a diet rich in plant protein reduces the risk ofchronic diseases .

Limiting the consumption of animal sources of protein in the diet in favor of vegetable protein effectively supports the fight against excess kilograms and obesity .

Animal products containsaturated fatty acids . Their excess in the body promotes the development of atherosclerosis, hypercholesterolemia and increases the likelihood of cardiovascular diseases.

Dietary fiber contained in plant products has a positive effect on the digestive tract and regulates metabolism.

Vegetable protein for athletes

Vegetable protein also plays a key role inathlete's diet- it is necessary forbuilding and regenerating muscle tissue and tendons , it isused as fuel for energy production. For this reason, athletes eagerly reach forvegetable protein powder(protein supplements).

  • Protein: role in the body, demand, products rich in protein
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  • Veganism - the principles of a vegan diet. What can vegans eat?

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