10 Best Plant Protein Sources for a Healthy Diet

What is protein

One of the three nutrients important for the full functioning of the body is protein. Most tissues contain it in large quantities, especially muscle tissue. This high molecular weight compound consists of 22 amino acids. It breaks down on them in the intestinal tract under the influence of enzymes. Amino acids are divided into three large groups:

• Replaceable - the body synthesizes them independently.
• Irreplaceable - independent synthesis is impossible. Therefore, it is important that the menu consists of those products that contain them.
• Conditionally replaceable - their source is also food. But the body needs them in certain cases, for example, during stress or illness.

It is important to eat properly, in a balanced manner, so that amino acids can have a complex effect in order to create a strong structure of the body.

To break down protein, the body spends a considerable amount of time and energy. Every day, the cells of the body need to receive the daily requirement of protein for renewal and restoration. And it is 1.5 g per kilogram of body weight. With protein deficiency, the body begins to use protein reserves stored in muscle tissue. Dystrophy gradually develops: muscles are lost, the skin becomes flabby and weak. Such weight loss can be called not only useless, but also detrimental to health.

Instead of meat: everything you need to know about animal protein alternatives

Most people reflexively consider meat to be the best source of protein. But what should those who, for various reasons, do not consume meat products or want to diversify their diet? Let's look at it in detail - together with scientists from the GrowMart from the Healthy Nutrition Research Center.

Protein is one of the macronutrients needed by humans, along with fats and carbohydrates. Proteins are made up of amino acids. Some of them your body can produce itself, the rest must be obtained from food. They are called essential - or complete - proteins.

A complete protein contains all 9 essential amino acids in one product, which is why such protein products are called high-quality protein products.

Incomplete proteins, which are missing some amino acids, can provide the body with essential amino acids when combined with several foods throughout the day.

What protein foods should a vegetarian eat?

Experts from the Healthy Nutrition Research Center recommend getting protein from different sources: if your diet allows you to eat dairy, eggs and fish, pay attention to the following categories of products.

Dairy . Virtually all dairy products contain complete proteins - whey and casein. So no matter whether you prefer whole milk or skim milk, the protein content of each type is about the same—about 8 grams per cup. And a cup of Greek yogurt or Icelandic skyr has even more.

Here we highlight cottage cheese and cheddar cheese. Half a cup of cottage cheese contains 12 g of protein. Cheddar contains about 7 g of protein per 30 g of product, and is also rich in calcium, zinc, phosphorus and vitamins A and B12, which are often lacking in vegans and those who limit animal products in their diet. True, you need to be careful with cheese, because it contains a lot of salt, and, as you know, the daily salt intake is no more than 5 g, that is, about one teaspoon.

Fish and shrimp are an excellent source of lean, high-quality protein. See for yourself: four ounces (113 g) of tilapia or salmon fillet contain more than 20 g of protein, while 100 g of shrimp contains 20 g. Plus, fish is so high in healthy fats, and shrimp is so low in calories, that you'll want to... Now order a marine set with home delivery.

Eggs. A large chicken egg contains 7 g of protein: 3 of this comes from the yolk. Here's another reason to respect the yolk: its high content of nutrients and bioactive compounds such as lutein and antioxidants.

Protein-rich Plant-Based Foods: Recommendations for Vegans

• Quinoa . Half a glass of cereal contains up to 4 g of complete protein, and it is also a good source of fiber (gluten-free). The mild taste will perfectly complement any dish as a side dish;

• Soy is a high quality protein. To get the most benefit from soy, choose whole protein sources such as edamame beans or tofu;

• Pistachios – roasted pistachios contain all essential amino acids: per 30 g of nut there are over 6 g of protein and 3 g of fiber;

• Chickpeas are known as the base for hummus, but their cooked grains are often added to green salads. A half cup of these beans contains almost 8 grams of protein;

• Buckwheat , being a gluten-free whole grain, is a complete source of protein, and it is also many times more filling than rice or wheat;

• 1/2 cup of lentils contains 8 grams of protein, about the same as you'd get from an ounce of lean chicken or turkey steak. If you want to cut down on the amount of meat you eat, be sure to try the veggie burgers with lentil patties;

• Pumpkin seeds are not only a rich source of protein (8.5 g per 30 g of product), but also zinc, iron, copper, magnesium, potassium and selenium. A handful of pumpkin seeds with an apple is a great healthy snack;

• 3 tablespoons of hemp seeds will fill you with up to 9.5 grams of protein, as well as plenty of healthy fats. Hemp seeds can be added to any dish, such as breakfast porridge.

I'm vegan and I eat it all. What else can you advise me?

Research shows that adding a variety of plant-based foods to your diet can help you avoid deficiencies in important nutrients. Zozhnik wrote excellently about this (links to scientific studies are inside the article). Therefore, if you do not eat animal foods, pay attention to the substances that your body may be lacking:

• Calcium – Known for its role in bone building and strength. However, this mineral is also important for all cells in our body, participating in muscle contraction, blood pressure regulation, nerve impulse transmission and blood clotting. Mostly calcium is found in animal products and dairy products. To make up for the deficiency, eat tofu, beans, peas and lentils - they have a lot of the necessary mineral;

• Vitamin B12 – important for the formation of blood cells, support of the nervous system and brain cells. It is also one of the most scarce elements among vegans. Due to poor absorption, vitamin deficiency occurs even in those who eat meat and dairy products. B12 is found in nutritional yeast and fortified plant milks (soy, rice, nut, etc.);

• Ferritin is a protein that helps iron be stored in cells. When you cut out iron-rich animal foods, replenish with plant sources: lentils, pistachios, pumpkin and sunflower seeds, brown rice, quinoa, plum juice, oatmeal, pine nuts, cashews, dried apricots and others;

• Carnitine – helps cell mitochondria convert fatty acids into energy and also removes toxic waste. To synthesize carnitine, you need to eat more foods containing the amino acids lysine and methionine. Plant sources of lysine: tofu, quinoa, pistachios, black beans, lentils, pumpkin; Sources of methionine include sunflower seeds, chickpeas, pecans, peanuts, peaches, avocados, figs and broccoli;

• Zinc – essential for maintaining a healthy metabolism and immune system. Chickpeas, tofu, sesame, rice, lentils, pumpkin seeds, oats, cashews, chia seeds are rich in zinc;

• Vitamin B5 – necessary for converting received nutrients into energy. To replenish energy reserves, include kale (kale), mushrooms, tomatoes, peanuts, brewer's yeast, avocados and sweet potatoes in your diet more often.

We also have a large range of cool vegan products. By the way, have you tried our vegan banana muffin? No, run and fix it. It's incredibly delicious!

Additional sources

Table of protein content in food

Norms of physiological needs for energy and nutrients for various groups of the population of the Russian Federation

Dietary protein and amino acids in a vegetarian diet

Why is protein so important?

Why is it important? Because, as mentioned above, when broken down, the protein breaks down into amino acids, the main actions of which are as follows:

• formation of muscle tissue;
• accompanying redox cellular processes;
• maintaining healthy hair, nails, and skin.

Children especially need protein during the period of active growth. Athletes or simply those who want to improve their figure also need a sufficient supply of protein.

Types of proteins

It is customary to divide proteins according to their amino acid composition, the degree of their digestibility, and their origin. Let's talk about the third classification in more detail. They are divided into plant and animal proteins.

Animal protein is considered complete because it contains all the essential amino acids, which distinguishes it from plant protein. But by combining different products - sources of plant protein, it is quite possible to “put together” all the necessary components.

Vegetable protein is rich in minerals and vitamins, but it contains significantly fewer calories than the opposite organic compound. Only nuts and seeds have high fat content.

In large quantities, plant foods contain fiber, which has a cleansing effect on the intestinal tract. Therefore, only 70% of vegetable protein is absorbed by the body, because food simply does not stay in the intestines for a long time. You will have to eat much more of these foods to meet your daily protein requirement.

Eating this type of food is good for those who are losing weight or have diabetes. The reason for this is the low glycemic index and low calorie content. Their use is recommended for people suffering from high blood pressure and diseases of the cardiovascular system, as they do not increase cholesterol levels in the blood.

What is the difference?

The main difference between Whey and Lean protein is that Whey protein usually contains a significant amount of fat

, whereas
in Lean protein there is little or no protein.
However, whey protein isolate contains neither fat nor lactose. Additionally, Whey protein is a protein supplement used in bodybuilding, while Lean protein is typically a natural source of protein that comes from fish, meat, eggs, or milk. In addition, Lean Protein contains beneficial nutrients such as amino acids, vitamins, minerals and fiber. In general, lean protein is used in low-fat diets.

In short, Whey and Lean protein are two types of protein sources used to provide the body with amino acids. In particular, they are important for increasing muscle mass.

Content

1. Overview and main differences
2. What is Whey Protein
3. What is Lean Protein
4. Similarities Between Whey and Lean Protein
5. What is the difference between Whey and Lean protein?
6. Conclusion

What is Whey Protein

Whey protein (protein) is a mixture of globular proteins separated from whey. Typically, whey is the remaining liquid material from the coagulation process of cheese production. Therefore, it consists of the soluble components of milk, which is a 5% lactose solution with lactalbumin and some minerals. Here, the protein component of whey includes beta-lactoglobulin (~65 percent), alpha-lactalbumin (~25 percent), and whey albumin (~8 percent). Additionally, whey processing involves drying or removing fat and other non-protein contents, which in turn increases the protein content of the product.

Whey protein (protein)

Although whey protein is popular among bodybuilders, it causes some forms of milk allergies and lactose intolerance.

Commercially, whey protein (whey protein) is available as a dietary supplement, of which there are four types:

1. Whey Concentrate (WPC
   ) – WPC contains significant levels of fat and cholesterol and a large amount of carbohydrate in the form of lactose compared to other forms. Typically, WPC contains 29-89% whey protein by weight. Consequently, it is light with a moderately milky taste.
2. Whey Protein Isolate (WPI)
   – WPI is a processed form of whey protein that is fat-free and lactose-free. WPI contains 90% whey protein.
3. Whey Hydrolyzate (WPH)
   – WPH contains pre-digested and partially hydrolyzed whey protein, which facilitates metabolism. WPH is quite expensive. The highly hydrolyzed form of whey protein is the least allergenic.
4. Native whey protein
   is not a by-product of cheese, but an extract of skim milk. Both concentrate and isolate forms are available in native whey protein.

What is Lean Protein

Lean protein is a natural source of protein with less fat. Typically, protein makes up 10 to 35% of your total daily caloric intake. This means the approximate intake ranges from 50 to 175 g of protein. Based on this, the importance of consuming lean protein, excluding high-fat dairy products and processed or fatty cuts of meat, is to overall control the intake of calories, saturated fat, and dietary cholesterol. In addition to this, since lean protein is a type of natural protein source, it also provides vitamins, minerals, amino acids, and fiber.

Lean protein

Sources of lean protein of animal and plant origin are:

1. Poultry or white meat is lower in calories and saturated fat than other meats.
2. Fish is rich in heart-healthy fats.
3. Yogurt and skim milk are high in calcium.
4. Egg whites are very low in fat.
5. Lentils and beans – contain dietary fiber and nutrients; Peas are a rich source of fiber.
6. Nuts – contain heart-healthy fats; Soy products – have a low content of unhealthy fats.
7. Mushrooms – low in calories and also contain vitamin D
8. Grain contains a large amount of vitamins and minerals.

Similarities Between Whey and Lean Protein

• Whey and Lean protein are two types of protein sources that provide the body with amino acids for protein synthesis.
• Therefore, they are important for increasing muscle mass.

What is the difference between Whey and Lean protein?

Whey protein is a mixture of proteins isolated from whey, a liquid material produced as a by-product of cheese production, while Lean protein refers to a food rich in protein, the base of which is either animal or plant, and is low in fat.

Whey protein typically contains significant amounts of fat, while Lean protein contains small amounts of fat.

Whey protein contains lactose and cholesterol, while Lean protein contains less dietary cholesterol but high amounts of beneficial amino acids, vitamins, minerals and fiber.

Whey protein is used as a protein supplement for bodybuilding, while Lean protein, which contains less fat, is used for low-fat diets.

Although whey protein may cause allergies or lactose intolerance, it is used for type 2 diabetes. On the other hand, Lean protein does not cause allergies or lactose intolerance, but when consuming it, you need to control the total number of calories.

Conclusion

Whey protein (protein) is a dietary supplement that contains a lot of protein. It is a by-product of cheese production. It contains more fat and lactose. Whey protein is used as a bodybuilding supplement. In contrast, Lean Protein is a natural source of protein that comes from meat, fish, egg or milk based foods. It contains nutrients such as vitamins, minerals, fiber and amino acids.

It is important to note that Lean Protein contains less fat and is used in low-fat diets. Therefore, the main difference between Whey protein and Lean protein is the source of protein and the amount of fat.

Plant-based protein: benefits and advantages

The quality of human life depends on proteins. Thanks to it, important processes are carried out in the body, without the smooth operation of which full life activity is impossible.

Beneficial features:

• improving the functioning of the gastrointestinal tract;
• assistance in the synthesis of healthy cholesterol;
• strengthening the immune system;
• normalization of intestinal microflora;
• assistance with weight correction;
• prevention of diseases of the genitourinary system;
• improvement of metabolic processes.

By regularly consuming enough protein, it is possible to avoid:

• atherosclerosis;
• accumulation of excess weight;
• infections;
• diabetes mellitus;
• oncological diseases.

Benefits of plant protein:

• does not cause allergies;
• during splitting there is no accumulation of toxins;
• found in foods containing large amounts of fiber;
• has a beneficial effect on the appearance of skin, hair, nails;
• prevents early aging;
• during heat treatment it is able to retain beneficial properties

How to properly distribute protein foods throughout the day

The distribution of food throughout the day should be convenient for a person, but we must not forget that the correct organization of this process is the basis of a healthy diet. Eating your daily protein intake in one meal means putting a tremendous strain on your digestive system.

It is recommended to divide the norm as follows:

• breakfast - 20%;
• snack - 5%;
• lunch - 45%;
• snack - 5%;
• dinner - 20%;
• snack - 5%;

The portion of food eaten should not exceed 350 g, and it is important to adhere to fractional meals.

Daily protein intake

The generally accepted daily value for an adult is 1.5 g per kilogram of body weight. But, this indicator may change depending on certain points. Do you play sports and want to lose weight and increase muscle mass? Yes? Then you should consume about 2 grams of protein per kilogram of body weight per day. Do you not devote time to physical activity, but simply adhere to proper nutrition and occasionally spend your free time actively? In this case, your norm is approximately 1 g of protein per kilogram of body weight.

The modern trend is that most of the population does not receive the required amount of protein. The diet of most people comes down to the abuse of fats and carbohydrates. And this threatens deterioration of health and obesity.

We have prepared for you a list of foods rich in plant protein. For convenience when creating a menu, you can record data in table form.

Protein intake for Lent

Lent is the longest and strictest of the year. Let's not talk about all the restrictions regarding spiritual life, let's talk about nutrition.

Nutrition rules for Lent

For the entire period of Lent, it is forbidden to eat animal protein, namely: meat, chicken, eggs, all dairy products (sour cream, sour milk, butter, cottage cheese, cheese). It is also undesirable to eat fish, but on the Annunciation and Palm Resurrection this restriction is lifted. On Holy Saturday you don’t have to stick to dry eating and boil your food; as an exception, vegetable oil is also allowed.

But the Orthodox religion has provided for many cases where compliance with such strict rules can have a detrimental effect on health, performance, and allows some categories of citizens to deviate from observing such strict restrictions on food. These include: athletes who need to compete or prepare for competitions, sick people, travelers, children, pregnant and lactating women, people engaged in heavy physical labor, prisoners, and military personnel. However, those who do not fast in food must choose another form of fasting. For example, give up entertainment, don’t watch movies, sports competitions...

Any fast is a time to cleanse our body and mind, a time to think about the meaning of our life, a time to unload and lighten our diet, so that after fasting we can feel the taste again. And losing weight is a side effect, but not the goal of fasting.

But even those who are allowed not to observe Lent can fast on some days, for example, Monday, Wednesday and Friday, giving up animal products and sweets at this time.

How to replace animal protein

So, you can’t eat animal protein. But you can eat vegetables and fish. But people wouldn’t have to write so many articles and there wouldn’t be such a confrontation between vegetarians and meat-eaters if everything was that simple.

All proteins are composed of amino acids; in total, there are 20 amino acids in nature, of which only 8 are synthesized in our body. The remaining 12 people should constantly receive with food.

So, the main difficulty is that plant protein is inferior in amino acid composition compared to animal protein. Lack of knowledge on how to properly consume vegetable protein and at the same time saturate the body with all the necessary spectrum of amino acids can lead to a deficiency of substances in the body and diseases.

The most complete proteins of plant origin are found in:

• yeast;
• nuts;
• soybeans;
• germs of cereals.

Peas, lentils and legumes can only partially replenish the supply of essential amino acids. And during heat treatment, the number of amino acids is reduced even more.

Protein content of various foods

In the book “Nutraceuticals. Nutrition for life, health and longevity,” author Adelia Davis provides a table “The content and cost of protein in various products (2004, Moscow).” Below this table is presented in abbreviated form, without the cost of products and only plant products and fish are shown.

It is also worth noting that in order to replenish the necessary supply of amino acids, it is necessary to include the above products in the diet in combination. And the Calorie Counter on our website will help you correctly calculate the weight of the product and the amount of protein not only in the raw product, but also comprehensively calculate the calorie content of the entire dish in the Recipe Analyzer section.

Sports nutrition stores are very helpful now, offering vegetable protein, amino acids, fish oil, a wide range of vitamins, products and supplements that most athletes use daily in their diet. The Miracle Pills section will help you decide on the choice of the most suitable supplements: did you eat it and lose weight?

And at the end of the article, I would like to note that during Lent it is not necessary to limit yourself and change your diet so radically. It's not how you eat that matters, it's your spirit that matters. And all restrictions on the time of fasting are aimed, first of all, at strengthening the spirit. Therefore, during Lent you can eat the way you want and what you want, but in moderation. It’s not for nothing that there is a sin of Gluttony. Temper your spirit, fight shortcomings, train, and then your body will live in harmony with your spirit.

Persistence to you and an easy Lent!

Author: Savosya. Especially for Copying this article in whole or in part is prohibited.

Protein-rich eggs and dairy products

Here is a list of high protein products:

• Swiss cheese. Contains 36 g of protein per 100 g of product. Beneficial for the organs of vision, bone and immune system. It contains a small amount of potassium, which is important for people suffering from kidney disease.
• Cottage cheese. 100 g of product contains 28 g of protein. This is an affordable, widespread product. It is a source of calcium, which is beneficial for the skeletal system. It makes a delicious breakfast or snack when combined with your favorite fruits or berries.
• Egg white - 26 g protein. Eggs are low in cholesterol and fat. It is a source of essential amino acids.
• Tofu is an alternative to meat products. Contains iron, magnesium, affects the reduction of cholesterol levels.
• Soy milk - 8 g protein. Can be added to morning porridge.

Eggs

Eggs are a great way to add some protein to your diet.
One egg contains 6 grams. protein and only 70 kcal. Most of this protein comes from egg whites, so an easy way to boost the protein content of your morning omelette without going overboard with saturated fat and dietary cholesterol is to add extra egg whites. Think beyond breakfast: A hard-boiled egg can be added to a salad for lunch or taken with you for a surprisingly filling snack. Categories: Healthy Eating / Low Calorie Meals / Low Fat / Low Cholesterol / Recipe Collections / Cooking Articles

High protein meat

Meat as a source of protein:

• Ground beef. 49 g of protein per 100 g of product. It should be noted the high content of amino acids. To lose weight, it is important to use lean meats.
• Turkey breast - 27 g of protein per 100 g of product. Turkey fillet contains fewer calories and fat compared to other types of meat. When cooking, use fresh, non-chemically processed meat.
• Chicken fillet contains 16 g of protein. This is one of the most common types of meat when creating a menu for weight loss.

The benefits of vegetable protein

Protein from plants contains the same amino acids as from animals, although in different proportions. But plant foods have different properties. After all, these are not only amino acids, they are a whole set of components. Therefore, using such sources of proteins, a person simultaneously receives additional “bonuses”:

• vitamins, especially ascorbic acid;
• fiber necessary for the intestines;
• slow carbohydrates, which serve as a source of energy and provide a feeling of fullness;
• unsaturated fatty acids without cholesterol.

In addition, it is difficult to obtain excess protein from plants. The body tolerates too much protein much worse than too much carbohydrates and fats. Children and the elderly are especially sensitive to excess, since the need for protein decreases over the years.

The kidneys and liver are the first to suffer, significantly increasing in size. Then problems begin in the metabolism of vitamins, hypovitaminosis occurs, and the nervous system malfunctions. Excess urea begins to be deposited in the form of salts in the joints and kidney stones.

There are many advantages to a vegetarian diet, but the main disadvantage of such a diet is that proteins of plant origin are slowly digested and are not absorbed 100%. This must be taken into account when creating a menu.

Seafood is a protein-rich food

Seafood:

• Halibut - 43 g protein. The composition includes omega-3 fatty acids, which reduce the risk of developing heart and vascular diseases. Under their influence, the concentration of cholesterol decreases. And the amount of saturated fat is extremely low.
• Sardines - 37 g protein. The product is also rich in omega-3 acids. In addition, there is selenium, which prevents oxidative processes, and riboflavin, which has a beneficial effect on the functioning of the nervous system.
• Anchovy - 17 g protein. It is also a storehouse of calcium, useful for the formation of the skeletal system. This element has a beneficial effect on increasing the tone of the walls of blood vessels, and magnesium, which is part of the product, helps to relax them. Give preference to fresh anchovies, because canned foods contain sodium that is harmful to the body.
• Octopus - 13 g protein. Seafood containing a low amount of calories. A significant drawback is the excess cholesterol content. Useful substances are also included in the product: iron and selenium. Iron is involved in the distribution of oxygen throughout the body, and selenium acts as an antioxidant.

Vegetable protein and its beneficial properties

For the human body to function properly, you should eat well, which means that the products must contain the right amount of plant proteins. Many people believe that those amino acids that the body cannot produce itself can be taken from animal foods, but this is a mistaken opinion.

Only by increasing the consumption of plant-based products in your diet can you give the body useful minerals, amino acids, trace elements and vitamins.

Experts have proven that for the productive functioning of the human body, eating plant foods with a high protein content is much more beneficial than food with animal proteins. When consuming plant protein, the body normalizes insulin production, which reduces the risk of heart and vascular disease.

Proteins and fats from plant foods can replenish fiber reserves in the human body, thereby normalizing the digestive system.

In addition, the microflora is restored, the metabolism is stabilized, the level of immunity increases, the skin becomes younger and more elastic, the hair follicles of the head and nails are strengthened.

• 
  How to avoid falling for a training scam? We check Maria Derigina and the course “Profitable Sites”

• Protein shake for weight gain - preparing at home and taking for muscle growth

• How to take BCAA - dosage, time, regimen and instructions for use. How to choose the right sports nutrition (70 photos)

By eating food rich in plant protein, a person thereby prevents diseases such as diabetes, obesity, cancer, and so on in his body.

High Protein Seeds and Nuts

Nuts and seeds:

• Pistachios - 25 g protein. Contain fiber, which has a beneficial effect on the functioning of the intestinal tract. Plant fibers fill the stomach, so a person does not feel hungry for a long time.
• Quinoa seed - 24 g protein. Used by those losing weight as a snack. The seeds are boiled with salted water.
• Almonds contain 20 g of protein per 100 g of product. Helps reduce the concentration of cholesterol in the blood and prevents the development of cardiovascular diseases.
• Walnuts - 18 g protein. Periodic consumption of them in food has an effect on reducing the risk of developing kidney disease. Used as a snack and for making salads.

Nutrients

It is very important for the human body to obtain nutrients, fats, proteins, carbohydrates, vitamins, micro- and macroelements from food.

Squirrels. Plant foods contain proteins. Cereals are rich in them (buckwheat, millet, oatmeal). Cereals contain up to 12 g of protein per 100 g of product. This is less than in animal products. For example, beef contains up to 20 g of protein. It should be taken into account that cereal proteins are less digestible than animal proteins. The former have a digestibility of 86%, the latter - 95%. However, some plant foods may not contain all the essential amino acids we need (those that are not produced by the body on its own, but are obtained from food). Proteins are also found in nuts and mushrooms.

But among lean foods there is a group of legumes (beans, lentils, soybeans, peas). And legumes contain from 24 to 45 g of protein, and it is 95% digestible. That is, legumes contain more protein than meat.

There is also fish among the lean foods. And on the days when it is allowed, I believe that the question of protein deficiency and its inferiority does not arise at all (fish is allowed on many days of the Nativity Fast - editor's note). Fish contains a complete set of all the amino acids we need, and its protein is digested even better than the protein of warm-blooded animals.

15 Lean Foods That Are High in Protein | Photo gallery

Lentils. 24 g of protein per 100 g of dry lentils. One of the healthiest lean foods. In the Middle East, it successfully replaces meat for the poor. Shutterstock.com

Beans. 21 g of protein – per 100 g of dry product. Not all of these grams are usually absorbed, but if you add salads with fresh herbs to the beans, absorption will be better. Shutterstock.com

Chickpeas About 20 g of protein per 100 g of dry peas. Chickpea broth is very similar to chicken broth and makes excellent soups. Shutterstock.com

Soy. 100 g of soy flour contains up to 35 g of protein. But you need to use soy with caution; in large quantities it is unfavorable for the thyroid gland. pixabay.com

Cashew nuts. 25 g protein per 100 g nuts. But do not forget that cashews are the most high-calorie and fatty nut; you can only eat a few of them a day. pixabay.com

Walnuts contain 15 g of protein per 100 g of product. And there are also a lot of healthy fatty acids. pixabay.com

Quinoa. 14 g of protein per 100 g of cereal. And there are also a lot of B vitamins. pixabay.com

Buckwheat. 13 g per 100 g of dry cereal, and in addition there is a lot of iron, the reserves of which quickly dry up during fasting. Shutterstock.com

Millet. About 11 g per 100 g of cereal. Shutterstock.com

Pumpkin seeds. 24 g per 100 g of peeled and dried seeds. Shutterstock.com

Sesame. 19 g of protein per 100 g of seeds. Sesame is also an excellent source of calcium. pixabay.com

Avocado. There is little protein here, only 2 g per 100 g of product. But it is well absorbed, and it also has a lot of healthy fatty acids and fiber. Shutterstock.com

Black bread. It is almost always lean, sugar-free and contains 7 g of protein per 100 g of product. Shutterstock.com

Brussels sprouts. Cabbage contains about 5 g of protein. pixabay.com

Cocoa. As much as 20 g. But this is per 100 g of dry product. In a teaspoon, which we usually put on a cup of drink, there is only 5 g of powder, which means about 1 g of protein. Shutterstock.com

High Protein Grains and Legumes

Among legumes and grains:

• Lentils - 50 g protein. There is a high content of fiber, calcium and folic acid. It is useful for expectant mothers to use during pregnancy. Used for making soups.
• Red beans contain 41 g of protein. The rich content of vitamin B1 helps improve memory.
• Green peas - only 7 g of protein. An incredible abundance of useful substances: iron, copper, zinc, vitamin K. Used in preparing salads.
• Brussels sprouts are a source of vitamins and beneficial microelements. Used for making salads.

List of products with vegetable protein

By combining geobotanical products of various types, you can not only restore energy resources, but also correct some health problems. Protein in plant foods normalizes metabolic processes. Additional components help this.

Soybeans

When asked which plant foods are a good source of protein, we can safely answer - soy. This is a plant from the legume family. The amount of protein in soybeans per 100 g is up to 12 g.

Despite the high protein content, it must be taken into account that its biological value is lower than that of an animal, since the amount of methionine is small. And without this sulfur-containing amino acid, glutathione (an antioxidant that protects cells from damage) is not produced. That is, it is difficult to provide the required level of antioxidant activity.

But soy contains a high amount of iron, calcium and the phytoestrogen isoflavone, which in structure resembles the hormone produced by the female body - estrogen. Therefore, during the transition to menopause, it is recommended to increase the amount of legumes of this type in the diet.

Popular high-protein products such as tofu, edema, and tempeh are made from soybeans. They are eaten on their own and added to salads. In cheeses, the amount of protein per 100 g reaches 19 g. However, excessive consumption of soy is dangerous. A high content of isoflavones can provoke cancer of the reproductive organs and autoimmune diseases. Eating a complete protein but unfermented soy product may be harmful.

Lentils

This product is also a legume and is used for making porridges, salads, and soups. The amount of protein in lentils per 100 g is 7.5 g. In addition, this serving provides 30% of the recommended amount of fiber. The grains also contain high amounts of iron, manganese and folic acid.

Dietary fiber improves immunity, supports the vital activity of beneficial bacteria in the large intestine, and reduces the likelihood of developing cancer, cardiovascular diseases, and obesity. And regular consumption of lentils reduces blood sugar levels.

Oatmeal

You should start each day with a protein-rich breakfast. Oatmeal will help you with this - an ideal choice for breakfast or snack. Oats are an excellent source of high-quality protein, but if you want to increase the protein content in your porridge, cook it with high-protein milk.

However, for those who do not want to consume dairy products, there is an ideal solution - soy or almond milk. And if you add a tablespoon of ground flaxseed or top it with your favorite fruit or nut butter, you'll have the perfect protein breakfast.

Greek yogurt

Greek yogurt is another great food for boosting your protein levels. Regular yogurt is filtered to remove the whey, giving Greek yogurt a thicker, more distinctive flavor. Since it is more “concentrated”, it contains more protein than regular yogurt (150 grams - 10 grams).

This yogurt will be a filling and healthy snack. Greek yogurt is incredibly delicious added to a smoothie or mixed with fruit for breakfast. Instead of flavored ones, choose plain ones, as the former contain high amounts of carbohydrates and unnecessary sugar. What are you waiting for? Let's go to the store!

Cottage cheese

100 g contains 14-16 g of protein. When following a protein diet, you should give preference to low-fat cottage cheese.

Goat cheese

The product contains 22 g of protein per 100 g. The cheese also contains a complex of vitamins and microelements; it promotes intensive muscle growth due to its protein-rich composition.

Yogurt (Greek, low fat)

There are 10 g of protein per 100 g. Greek yogurt helps burn fat and increase muscle growth. The product also contains probiotics - bacteria that, when colonized in the intestines, participate in the digestion of food and the formation of immunity.

Quinoa

Quinoa, a cereal grain grown in the Andes Mountains of South America, is gluten-free. Quinoa is one of the few plant foods that is a complete protein, containing all nine essential amino acids. Regular consumption of quinoa is known to prevent obesity.

For vegetarians and vegans, this is an excellent source of protein (1 glass contains 8.14 g). This cereal can be eaten as porridge for breakfast or ground into flour for baking. You can also use quinoa instead of rice in salty and spicy dishes.

Chees Feta

100 g of cheese contains 14 g of protein. The dairy product is often used as an ingredient in salads.

Cheese (Parmesan)

Parmesan is a complete source of protein for vegetarians. 100 g of product contains 38 g of proteins.

Milk (powdered/skimmed)

100 g of milk powder contains 26 g of protein. Used for weight loss and muscle gain. Powdered milk consists of 80% casein, therefore it is used by athletes as a slow protein. The product is also used for weight loss.

Skimmed milk

Skim milk is a high-nutrient product, including high-quality protein and all essential amino acids.

1 cup of skim milk contains 8 grams of protein. This milk contains more than 40 percent fewer calories than whole milk. If you are lactose intolerant, you can drink soy milk, because it contains the same amount of protein as whole milk.

Eggs

There are a huge number of people who do not eat lamb or chicken, but still eat eggs. Such egg eaters (English Eggitarians) call themselves vegetarians. Eggs are perhaps the simplest and most obvious source of protein. They contain all the essential amino acids, and that is why they provide the body with complete protein.

See Also Politics and Education

New Zealand bans tourists from swimming with bottlenose dolphins

A medium-sized chicken egg contains about 6-7 grams of protein. Moreover, it is contained not only in the protein, but also in the yolk. If you want to get the most benefits, eat the whole egg. Apart from their impressive protein content, eggs are known to aid weight loss as they are low in calories and high in nutrients.

Green pea

Protein per 100 g – 5.4 g

7.9 g per cup

Calorie ratio – 15 kcal per 1 g

Wheat germ and wheat bran

Protein per 100 g – 23.2 g

26.6 g per cup

Calorie ratio – 16 kcal per 1 g

Lima beans (cooked)

Protein per 100 g – 8 g

14.6 g per fillet

Calorie ratio – 16 kcal per 1 g

Tofu

Tofu is also called bean curd. Not only is it an important source of protein, but it also contains huge amounts of iron, calcium, magnesium, copper, zinc and vitamin B1. There are 9 grams of protein per 100 gram serving. This low-calorie, gluten-free product helps maintain optimal weight. And remember, the firmer the tofu, the higher its protein content.

High protein fruits and vegetables

Fruits and vegetables:

• Broccoli - only 3 g of protein. The vegetable contains a lot of fiber and vitamin K. Regular consumption helps prevent diabetes and heart disease.
• Corn contains little fat. At the same time, there is a high content of potassium and retinol, as well as fiber, which we have already mentioned more than once today.
• Tangerines - 5 g protein. The fruit is rich in flavonoids - substances that fight cancer.
• Bananas - 2 g protein. Everyone's favorite fruit is a source of potassium, the effect of which is aimed at lowering blood pressure.

Expert opinion.

People who are trying to lose weight often switch to plant-based diets. Indeed, such foods are low in calories and do not have a strong effect on the metabolic rate. Therefore, many diets use salads, vegetables and fruits. But you shouldn’t eat only plant protein. It is not deposited as fat on the sides and abdomen, but accumulation occurs in the intestines, where fermentation develops when consumed in excess.

Nutrition should be balanced. Only this approach will help you lose weight without harm to your health. To properly create a diet, it is better to contact nutritionists.

Why switch to plant proteins

To lose weight

Most often, people who want to lose weight give up animal proteins. Plant foods are lower in calories and fat, which is why many people switch to them.

But if you eat only vegetables for a long time, a protein deficiency may occur, which means your health will worsen. Therefore, consuming plant proteins is the key to losing weight without harm to health.

For ethical reasons

Many people become vegetarians or vegans because they feel sorry for animals. The human body can do without meat or even without animal products, but without proteins it cannot. Therefore, those who choose a plant-based diet obtain them from other sources.

To lead a healthy lifestyle

Some are forced to switch to a plant-based diet for medical reasons. For example, due to high cholesterol levels, which can provoke blood clots in blood vessels and heart attacks HDL (Good), LDL (Bad) Cholesterol and Triglycerides. Cholesterol is found only in animal foods, so plant proteins are safer for people with cardiovascular disease.

But it is better to prevent such problems. Therefore, eating more plant proteins and less animal proteins is also beneficial for healthy people. This reduces Vegetarian Diets risk of heart problems, high blood pressure, diabetes and obesity.