Vegan and rich in protein – vegetable protein sources

Plant-based protein sources are a healthy alternative to animal proteins. We will tell you which plant-based foods contain a particularly large amount of protein!

High-protein, plant-based foods in small bowls

That’s why proteins are so important

Whether plant or animal – proteins are essential for your body. But why is that? Proteins, also known colloquially as egg whites, are made up of long chains of amino acids, which are structured very differently. Every amino acid and therefore every protein has different tasks in your body. In addition to carbohydrates and fats, proteins form the most important nutrient group:

  • Among other things, they are required for cell growth.
  • Muscles, bones, skin, and organs consist largely of proteins.
  • Proteins are also important enzymes, act as hormones, enable many metabolic processes, are part of the immune system, and indirectly provide your body with energy.

The daily requirement for an adult is 0.8 kilograms of protein per kilogram of body weight. Decisive factors are age, gender, and height. Nutrition experts assume a normal weight for the above recommendation. Seniors and children, however, have a slightly higher protein requirement.

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Different types of meat, rice and legumes

A comparison of plant and animal proteins

Both animal and vegetable proteins are first broken down into their individual parts during the digestion process. The amino acid chain is thus split. In this way, your body can absorb them and reassemble them into the proteins it needs.

Your body needs a total of 20 different amino acids in order to be able to assemble all the important proteins. Nine of them are absolutely essential – your body cannot make them itself. Therefore, a regular intake of amino acids through food is essential.

Disadvantages of vegetable protein sources

It is particularly easy for your body to process proteins, which are similar in structure to those of humans. These so-called bioavailabilities are particularly high in animal products. Vegetable proteins are at a disadvantage here. However, nowadays there are also some vegan protein sources that can definitely keep up with animal protein.

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Benefits of plant-based protein sources

Animal protein sources are always associated with side effects: with meat, eggs, and the like, more saturated fatty acids and cholesterol get into the body, which in larger quantities increases the risk of cardiovascular disease. Another advantage of vegan protein sources is that they give you the same time fiber phytochemicals and often more vitamins.

Important: a balanced diet

If you deal carefully with the composition of the food, you can also cover your protein requirements exclusively from plant sources. A more intense muscle building is also possible with purely vegetable proteins.

Legumes such as beans, chickpeas and peas

The best plant-based protein sources

There are proteins from vegan protein sources that are more suitable for a healthy diet than others because they can be metabolized more or less well. These include, among others:

  • Grain and pseudo-vegetables like rice, amaranth, spelled, quinoa, oats, and millet are high in protein. This also applies to processed products such as bread.
  • Also a good source of vegetable protein legumes such as soy, beans, lentils, and peas. Today, soy is processed into many different products that can easily replace animal products in everyday life.
  • Also provide lots of protein nuts such as peanuts, almonds, hazelnuts, or walnuts.

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