It has long been proven that protein is considered one of the most important components in the human body. It comes in second place after water. As a rule, protein, that is, protein, consists of amino acids and is part of any cell in our body.
In the human body, not all amino acids can be produced on their own; eight of them are replenished from foods rich in protein.
Basically, most of the proteins in the body are found in the skin and muscles. Only thanks to this component a person is charged with energy and has positive health dynamics in general.
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.
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Why does the body need proteins?
Proteins cannot be created from other substances; they can only be obtained from food, therefore this element must be present in everyone’s daily diet.
Proteins vary in composition and their value is determined by:
- speed of digestion;
- degree of assimilation;
- amino acid content;
- balanced protein product.
Animal proteins that have a sufficient amount of essential amino acids are considered higher quality.
An excess of an element is harmful to the body, as is its deficiency. The body is poisoned by decay products, and a huge load is placed on the excretory system, represented by the kidneys and liver.
How does the body use the element?
- For growth and renewal of body tissues.
- To ensure the functionality of all systems.
- Act as antibodies, binding foreign agents.
- Carry out many chemical reactions.
- They are a building material.
- Store DNA information.
- Impulses spread between organs and tissues.
What plant foods contain protein?
The source of plant proteins is all plant foods, but some foods have more of it, and some have less. The following products contain the greatest amount of proteins:
- legumes;
- any cabbage, in any form, especially pickled cabbage;
- all kinds of cereals;
- soy;
- any nuts and seeds;
- mushrooms.
According to nutritionists, people who decide to stop eating animal foods must be able to combine foods correctly. This is the only way to normalize the replenishment of all amino acids in the body.
Products that go together:
- rice porridge with legumes, sesame seeds, peanut butter or peanuts and of course soy;
- everything is the same as in the first point, only replace rice with wheat;
- Sunflower seeds go great with peanuts.
There is a list of those food products that contain the highest amount of protein.
Hamburger with black beans
Each of these burgers contains 11 grams of protein .
You can cook the black beans a few days in advance and store them in the refrigerator.
Skill Level: Beginner
Number of servings: 4
From start to finish of cooking: 35 minutes
Ingredients:
- 2 cans black beans, cooked according to package directions
- 1 cup breadcrumbs
- 1/4 cup chopped onion
- 4 cloves garlic, minced
- 1/4 cup frozen corn kernels, thawed
- 2 tablespoons sweet peppers, coarsely chopped
- 1 egg
- ground red pepper 1/2 teaspoon
- 2-3 teaspoons hot sauce
- 2 tablespoons olive oil
- 4 hamburger buns
- Additional toppings: cheese, avocado, lettuce, tomatoes, onions
Instructions:
1. Place the cooked canned black beans in a bowl and puree in a blender. Add breadcrumbs, onion, egg, crushed red pepper, salt, pepper, garlic and hot sauce and stir to combine.
2. Heat 2 tablespoons olive oil in a skillet over medium heat.
3. Shape the black beans into a patty shape. Slightly larger than the bun you would use for a hamburger.
4. Fry on both sides for 5 minutes. Then place the cheese on the fried beans, cover the pan with a lid so that the cheese melts.
5. Prepare the buns by decorating with your choice of filling (avocado, lettuce, tomatoes, onions)
Nutritional Information (per serving - excluding bun)
Calories: 249; Total fat: 7 grams; Saturated fat: 1 gram; Protein: 11 g: Carbohydrates: 37 g; Cholesterol: 0 milligrams; Sodium: 250 mg;
List of the most protein plant foods
In order to start eating right and replenish the body's reserves of useful substances, amino acids and vitamins, you should study the list of products that contain vegetable protein in the greatest quantities.
Nuts are a very high-calorie product, but their fats do not contain cholesterol. Nuts are good for light snacks, or added to vegetable salads and soups. With the help of nuts you can satisfy your hunger for quite a long time.
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Quinoa is a grain crop and contains a high amount of nutrients. Also, quinoa is very rich in amino acid composition.
Green peas, especially when fresh, contain a very high amount of protein. But in winter, you should not give up canned peas, and frozen peas as well.
Soybean curd and tofu can be combined with various dishes and all because it does not have its own taste.
Turkish peas, also called chickpeas, can be a substitute for animal meat. The most popular chickpea in Arab cuisine. Due to the fact that it has a very low calorie content, nutritionists recommend it to people in the fight against excess weight.
Beans are a legume crop. The uniqueness of beans is that in any form they do not lose their beneficial properties.
The value of sesame lies in the fact that it has great antioxidant properties. Very tasty sesame seed oil. And sesame seeds can also be used as an additive to salads.
Edamame is a common bean that is harvested slightly unripe. It is quite difficult to find them fresh, but they can be purchased frozen in stores. These beans can be eaten as a snack.
Seitan has a composition that is wheat protein. In terms of taste, seitan resembles chicken meat.
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Spirulina is a microscopic algae that is similar in protein to beef.
Soy milk is rich not only in protein, but also in calcium, which is very important for human bones. Soy milk is an excellent substitute for animal milk.
In addition to soy milk, there is also milk made from rice, oatmeal, and almonds. The only drawback to plant milk is its deficiency.
Don’t forget about dried fruits, which can also be included in the above list. Among them, there are also those varieties that are rich in protein and those that contain low levels of protein.
The most useful dried fruits:
- apricot dried fruits;
- dried apricots;
- papaya;
- cherry;
- prunes;
- date fruit;
- kiwi;
- avocado.
Proteins for weight loss
Protein is an essential nutrient in the process of losing weight. It is protein products that are the main component of proper and rational weight loss, since the body uses protein in almost all life processes.
Benefits of a protein diet:
- long-term saturation;
- the ability to quickly satisfy hunger;
- reducing cravings for sweets;
- increase in physical indicators;
- does not turn into fat, unlike carbohydrates.
If, while following a diet, there is not enough protein in the diet, this entails general weakness, malfunction of the intestines, pancreas, and hormonal problems.
By consuming foods containing plant proteins during weight loss, it becomes possible to provide the body not only with proteins, but also with a sufficient amount of fiber, mineral salts, and vitamins. The feeling of hunger will not be as pronounced, and the weight loss process will be less painful.
Proteins are an indispensable building component of the entire body. When following any diet or refusing food of animal origin, it is extremely important to ensure that there is enough of it in the daily diet.
How to properly replenish the body with proteins, and in what quantity?
Those most in need of large amounts of plant protein are small children under three years of age, women during pregnancy and athletes.
For the body to function properly, it does not need to exceed the protein norm during the day, but it is 30 g, this is the average figure. Since the amount of consumption still depends on the age and lifestyle of a person.
It is not recommended to eat your entire daily protein intake at one time; it should be distributed in even portions throughout the day. Vegetable protein is not completely absorbed by the body, only 70%.
Only by eating properly and efficiently can a person feel comfortable and be healthy and energetic.
French green lentil salad with cherry tomatoes
Skill Level: Beginner
Number of servings: 6
Preparation: 20 minutes
Ingredients:
- 3 cups French green lentils
- 4 glasses of water
- 2 teaspoons vegetable broth
- 4 stalks celery, diced
- 1 cup cherry tomatoes, halved
- 2 medium shallots, finely chopped
- 1 bunch chopped fresh parsley
- 1 tablespoon olive oil
- 2 teaspoons Dijon mustard
- 2 tablespoons red wine vinegar
- 1 teaspoon herbs de Provence
- freshly ground black pepper, to taste
- 1 medium clove minced garlic
- pinch of sea salt, optional
Instructions:
1. Place the lentils in a saucepan with water and broth. Cover and bring to a boil over medium heat. Reduce heat to medium and simmer for 15 to 20 minutes, until lentils are tender but not mushy.
2. Remove from heat, drain remaining liquid, and place lentils in a large bowl. Leave to cool for 30 minutes.
3. Combine celery, tomatoes, shallots and parsley.
4. In a small dish, make the sauce, mix olive oil, mustard, vinegar, herbes de Provence, black pepper and garlic.
5. Add the sauce to the lentils and stir.
Nutritional Information (per serving)
Calories: 136; Fat: 4 grams; Saturated fat: 0.5 g; Proteins: 8 g; Carbohydrates: 19 g; Sugar: 3 g; Cholesterol: 0 milligrams; Sodium: 55 milligrams
Photos of products containing vegetable protein
High protein fruits and vegetables
- Serving – 214 grams
- Protein – 49 grams
- Daily intake per serving – 99%
Chop is especially rich in amino acids. These substances help prevent various diseases of the musculoskeletal system. Simply put, they take part in the construction of muscle tissue. Amino acids can lower blood pressure and strengthen connective tissue.
One beef patty (85 grams) contains 23 grams of protein, which is 45% of the daily value.
Add beef steak to salad. You can also make beef soup.
Pork chops
- Serving – 145 grams (one chop)
- Protein – 39 grams
- Daily value per serving – 77%
Pork chops are an excellent source of zinc. This mineral is necessary for many chemical reactions in our body. A lack of zinc can lead to night blindness and a weakened immune system.
You can serve the chops with salad or boiled vegetables. Or season with mushroom sauce and eat with brown rice.
Pistachios
- Serving – 123 grams
- Protein – 25 grams
- Daily value per serving – 51%
Pistachio nuts are rich in fiber, which is good for digestion. Plant fibers make you feel full, which means you won't overeat. Pistachios contain folate, which is very beneficial for pregnant women.
High in nutritional value, pistachios are also rich in antioxidants, making them very healthy.
Sprinkle nuts on your yogurt or salad.
Quinoa seeds
- Portion – 170 grams
- Protein – 24 grams
- Daily value per serving – 48%
These seeds contain plant compounds such as quercetin and kaempferol, known for their anti-inflammatory and anti-cancer properties.
Boil the raw seeds in salted water and eat as a snack.
Almond
- Serving – 95 grams
- Protein – 20 grams
- Daily value per serving – 40%
It is a proven fact that almonds reduce the risk of cancer and heart disease, and also lower cholesterol levels. In addition, these nuts reduce the risk of developing diabetes.
You can add almonds to salads and other dishes to improve the taste. Almonds are also added to smoothies and cocktails.
Walnuts
- Serving – 117 grams
- Protein – 18 grams
- Daily value per serving – 36%
Regular consumption of walnuts will help prevent the formation of kidney stones. Walnuts are rich in copper, which strengthens bones, and magnesium, which prevents the development of epilepsy.
Nuts contain polyphenolic compounds that reduce stress on brain cells and improve neural connections.
Garnish yogurts and salads with walnuts.
- Serving – 64 grams
- Protein – 12 grams
- Daily value per serving – 24%
The seeds are also very rich in zinc, which strengthens the immune system. Zinc is beneficial for the prostate gland and prevents the development of cancer in this area. Pumpkin seeds regulate insulin production, which prevents the development of diabetes.
Pumpkin seeds can be eaten as an independent dish or sprinkled on salads.
Pecan
- Serving – 109 grams
- Protein – 10 grams
- Daily value per serving – 20%
Pecans contain healthy fats that help maintain a healthy weight. These nuts are rich in antioxidants, making them very helpful in fighting free radicals.
Pecans stimulate hair growth, improve digestion and reduce the risk of stroke.
Baked pecans are perfect for an evening snack.
Hemp seeds
- Serving – 28 grams
- Protein – 9 grams
- Daily value per serving – 18%
Hemp seeds are another good option for allergy sufferers who prefer soy products. The seeds contain many essential amino acids needed to maintain muscle mass. Dairy products based on hemp plants and seeds are rich in fatty acids, essential for the functioning of the immune system.
A handful of seeds can be fried with the shell or eaten raw. This snack will be very satisfying and nutritious.
Cashew
- Serving – 28 grams
- Protein – 5 grams
- Daily value per serving – 10%
Copper and iron contained in cashews promote hematopoiesis. Nuts contain a lot of magnesium. Eating cashews has been proven to improve vision.
It is recommended to include cashew nuts in your diet for those who are watching their weight. Cancer prevention would be another beneficial effect.
Add a handful of nuts to your favorite smoothie. The result is a healthy and tasty treat.
Chia seeds
- Serving – 28 grams
- Protein – 4 grams
- Daily value per serving – 9%
The seeds are rich in fiber and Omega-3. These are excellent energy providers. Although relatively low in calories, they are very high in nutrients.
Chia seeds improve some blood parameters that signal the risk of heart disease and the development of type 2 diabetes.
The best way to consume chia is to add a handful to a shake or smoothie.
Broccoli
- Serving – 91 grams
- Protein – 3 grams
- Daily value per serving – 5%
Broccoli is touted as one of the best cancer-fighting foods due to its richness in special phytochemicals. This vegetable is also rich in fiber (especially soluble fiber), which helps regulate glucose and cholesterol levels. Therefore, consuming broccoli reduces the likelihood of developing diabetes and heart disease.
In addition, broccoli contains vitamin K, which affects the absorption of calcium, and therefore maintains the health of the skeletal system.
Eat half a cup of broccoli in any form. Broccoli is good in fresh salads.
Asparagus
- Serving – 134 grams
- Protein – 3 grams
- Daily value per serving – 6%
Asparagus contains elements that prevent urinary tract infections. Aspartic acid contained in this vegetable is a natural diuretic. Asparagus also contains vitamin E, which improves skin condition.
Among other things, asparagus is a natural aphrodisiac. Folic acid and vitamin B6 can increase sexual desire.
The advantage of asparagus is that it does not require spices. It has its own unique aroma. The easiest ways to eat asparagus are to steam it or serve it raw with yogurt sauce.
- Serving – 154 grams
- Protein – 5 grams
- Daily value per serving – 10%
Corn has very low fat content. It is rich in potassium and vitamin A. Potassium is usually lost through sweat, so it is very important to replenish this mineral in a timely manner. It keeps the heart muscle and bones healthy. Vitamin A works as an antioxidant.
Corn is also high in fiber, the features of which we have already discussed.
Sweet corn is often added to many soups. And also in salads and casseroles.
Cauliflower
- Portion – 100 grams
- Protein – 2 grams
- Daily value per serving – 4%
Another variety of cabbage that is rich in choline. This compound improves memory, sleep and enhances learning ability. It also promotes muscle activity. Choline takes part in the transmission of nerve impulses and is able to absorb excess fats.
Vitamin K contained in vegetables helps strengthen bones. Cauliflower contains a high percentage of fiber and water, which prevents constipation and reduces the risk of colon cancer.
The original way to cook cauliflower is to mash it like potatoes. Add garlic and cheese there. This dish will not leave anyone indifferent!
- Portion – 155 grams
- Protein – 2 grams
- Daily value per serving – 4%
In addition to potassium and fiber, dried apricots contain non-heme iron (a type of iron found in plant foods). High iron content in the diet prevents anemia. Non-heme iron is not as easily absorbed as regular iron. For this reason, dried apricots are best consumed together with foods containing vitamin C, which specifically promotes this process.
Cut the dried apricots into small pieces and add to the salad.
Mandarin
- Portion – 145 grams
- Protein – 5 grams
- Daily value per serving – 3%
Tangerines are loaded with flavonoids, compounds with anti-cancer properties. They neutralize free radicals that cause disease. Flavonoids are also beneficial for the cardiovascular system.
Folate promotes the formation of new healthy cells. And potassium helps fight osteoporosis.
You can eat tangerines as a healthy snack. Fruits divided into slices are also added to salads.
Coconut
- Portion – 80 grams
- Protein – 3 grams
- Daily value per serving – 5 grams
Both coconut milk and pulp are very nutritious. Coconut milk is very healthy. It is especially recommended to drink it in the summer season.
Raw coconut contains medium chain triglycerides, which can help you shed extra pounds. One serving of coconut meat contains several beneficial minerals. Some of them help strengthen the immune system.
Don't throw away the shells after drinking the milk. Coconut pulp is no less healthy and also rich in proteins. Plus it is very tasty. You can eat it on its own or add it to salads. Coconut milk is also rich in protein and healthy fats.
Bananas
- Portion – 225 grams
- Protein – 2 grams
- Daily value per serving – 5%
Bananas contain a lot of potassium. It relaxes the walls of blood vessels and lowers blood pressure. Bananas may be helpful for diarrhea. During this intestinal disorder, our body loses electrolytes such as potassium, and bananas help replenish this mineral.
High amounts of fiber help prevent cardiovascular diseases and diabetes. Bananas contain amino acids. These fruits can be used as cosmetic masks for dry skin.
Bananas are a great addition to porridge for breakfast. These fruits make very tasty cocktails and smoothies.
Avocado
- Portion – 150 grams
- Protein – 3 grams
- Daily value per serving – 6%
Avocados are rich in folate, an essential element during pregnancy. It reduces the risk of miscarriage and premature birth. Eating avocados also prevents the buildup of homocysteine, a substance that can contribute to depression by interfering with the circulation and delivery of nutrients to the brain.
Regular consumption of these fruits improves the functioning of the heart muscle.
You can replace regular butter with avocado pulp when making a sandwich. If you are making chicken or egg salad, replace the mayonnaise with avocado.
Guava
- Serving – 165 grams
- Protein – 4 grams
- Daily value per serving – 8%
90% (or more lean) ground beef
Lean ground beef is a source of high-quality protein, and only a small amount of ground beef is enough to meet your daily requirement. Only 85 g is 22 g. protein, as well as a good dose of iron, zinc and vitamin B12. Control the portion size by adding shredded vegetables or beans to the ground meat, or adding the ground meat itself to salads, such as Ellie Krieger's Taco Salad.
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
Function of protein in the diet
Protein is just as important for vegetarians as it is for meat lovers. This component in the body performs primarily construction and regulatory functions. Thanks to protein:
- Muscles are built;
- Tissue restoration (wound healing);
- The immune system works;
- Hormonal levels are normalized.
Proteins are very complex molecules. The only components in the formation of protein building blocks are amino acids. There are 20 of them in total. Amino acids are divided into two types:
- Endogenous, that is, which the body is capable of creating itself.
- Exogenous - irreplaceable. A person cannot develop them and cannot do without them either. Otherwise, the body will begin to break down its own proteins, and therefore muscles. Therefore, saturation with essential substances occurs through nutrition.
There are 8 exogenous amino acids called FILM TWLT. This is an abbreviation of the first letters:
- Phenylalanine;
- Isoleucine;
- Lysine;
- Methionine;
- Tryptophan;
- Valin;
- Leucine;
- Threonine.
It is the content of exogenous amino acids, in particular lysine and methionine, that determines the quality of protein of plant origin.
Low-fat or skim dairy products
Dairy products such as milk, yogurt, cottage cheese and ricotta cheese are good sources of lean protein. Make a smoothie with yogurt, skim milk, and your favorite fruit for an on-the-go breakfast or snack. Spread low-fat ricotta on whole grain toast, drizzle with honey, sprinkle with pumpkin seeds and lemon zest for a delicious, healthy breakfast.
Contents in products
Each product contains a different amount of protein. This table will help you navigate this diversity and rationally organize your diet.
| Product | Component content per 100 grams of product |
| Vegetables | |
| Potato | 2 |
| Beet | 1.5-2.5 |
| Cauliflower) | 2.5 |
| Cabbage (Brussels sprouts) | 4.8 |
| Cabbage (white) | 1.8 |
| Garlic | 6.5 |
| Spinach | 2.9 |
| Radish | 1.9 |
| Turnip | 1.5 |
| Carrot | 1.4 |
| Pepper (red sweet) | 1.3 |
| Pepper (green sweet) | 1.3 |
| Eggplant | 1.2 |
| Broccoli | 3.0 |
| Mushrooms | |
| Mushrooms (white) | 3.7 |
| Champignon | 4.3 |
| Dried fruits | |
| Dried apricots | 5.3 |
| Date fruit | 2.5 |
| Prunes | 2.3 |
| Raisin | 1.9 |
| Cereals | |
| Hercules | 13.1 |
| Poltava groats | 12.7 |
| Buckwheat | 12.6 |
| Millet | 12.1 |
| Oat groats | 11.9 |
| Semolina | 11.3 |
| Pearl barley | 10.4 |
| Barley groats | 9.5 |
| Barley grits | 9.3 |
| Corn grits | 8.3 |
| Rice cereal | 7 |
| Quinoa | 16-20 |
| Chia seeds (Spanish sage) | 20 |
| Chickpeas | 20 |
| Bread | |
| Wheat bread (first grade flour) | 7.6 |
| Wheat bread (second grade flour) | 8.4 |
| Rye bread | 5.5 |
| Pasta | |
| Pasta (egg) | 11.3 |
| Pasta (first grade) | 10.7 |
| Pasta (highest grade) | 10.4 |
| Nuts | |
| Peanut | 26.3 |
| Almond | 18.6 |
| Cashew | 18.2 |
| Pistachios | 20.3 |
| Hazelnut | 16.1 |
| Brazilian nut | 14.3 |
| Walnut | 13.6 |
| Peanut | 26.3 |
| Seeds | |
| Pumpkin seeds | 30.2 |
| Sunflower seeds | 20.8 |
| Legumes | |
| Soybeans | 34.9 |
| Lentils | 24.8 |
| Peas | 23 |
| Beans | 22.3 |
Nuts, nut butters and seeds
Unless you are allergic to them, nuts and seeds should definitely be included in your diet. A Harvard University study found that these foods have a stronger effect on weight loss than many others. In addition to protein, they contain many healthy fats and fiber. Natural peanut or almond butter is a great option to spread on toast for breakfast. Mix pumpkin seeds and sunflower seeds with dried fruit for an energizing afternoon snack.
Fish and seafood
Most people don't eat enough fish. The Heart Association recommends targeting at least two 100-gram servings per week. Keep cans of light tuna and Alaskan salmon on hand to make patties, sandwich fillings, or add to salads.
