Home / Health / Get to know the benefits and food sources of vegetable protein
Kuatbaca.com – Vegetable protein is a body building molecule derived from plants.
Quoting the book “Food and Nutrition” by Gilad James, Ph.D, protein consists of amino acids, which are the building blocks of life that help in the formation of organs, muscles, and tissues.
The body uses protein for a variety of functions, such as:
Builds and repairs body tissues Regulates hormones and enzymes Boosts the immune system
Plant protein is incomplete because it does not provide all the essential amino acids required for the proper functioning of the body.
Combining two plant proteins can help provide essential amino acids more completely.
This article will then review more about the various benefits and sources of vegetable protein.
What are the benefits of vegetable protein?
Collect Eat Thisthe benefits of vegetable protein include the following:
Easily absorbed by the body
Vegetable protein makes it easier for the body to digest and absorb nutrients.
So, this type of protein can be a good choice for you after a hard workout because it repairs muscle tissue more quickly.
Fuller longer
Plant protein from whole foods will keep you full longer than animal protein because of the fiber naturally found in these foods.
These benefits are due to the fact that vegetable protein sources have good natural fiber. Fiber curbs appetite, promotes digestive health.
Maintain intestinal health
Research published in the journal Nutrients shows that people who consume plant protein tend to have healthier gut profiles.
The gut contains fewer disease-causing organisms and more protective species that help keep inflammation levels down.
Make you more youthful
In one study PLOS Oneresearchers found healthy, glowing skin was associated with a higher intake of plant protein.
Make longevity
Consuming plant protein not only helps you look younger, it can also help you live longer.
A 2016 study published in JAMA Internal Medicine found that people who got protein from nuts and seeds had lower death rates than those who consumed high amounts of animal protein.
Accelerates weight loss
In addition to the overall benefits of healthier eating, plant protein packed with fiber also helps keep you full for a longer time.
So, including vegetable protein in your diet can help you lose weight faster.
A study published in Journal of General Medicine found that people who followed a vegetarian diet lost 5 pounds (2.3 kg) more than those on other diet plans.
What vegetable protein?
Collect Everyday HealthThe following are good sources of vegetable protein for health:
Legume
There are many types of legumes, namely black, white, pinto, and many more.
Legumes offer a complete protein package. These types of legumes can provide 9 grams of protein per serving or half a cup of cooked legumes.
It is also rich in fiber, vitamins, minerals, and phytonutrients. In fact, it contains polyphenols, rich antioxidants.
Arabica beans
Chickpeas contain about 7.5 grams of protein per half cup.
Arabic beans are also rich in folate, fiber, iron, phosphorus and healthy fatty acids.
Biji Rami
Flaxseeds contain 10 grams of protein per 3 tablespoons.
These tiny seeds contain all nine essential amino acids.
Know
Tofu contains 9 grams of protein per 3 ounces (85 grams). It also contains potassium and iron.
Meanwhile, the basic ingredient soybean tofu contains nine essential amino acids, making it a complete protein.
Tempe
Tempeh contains 14 grams of protein per 3 ounces (85 grams).
Tempeh is another high protein soy product that makes a great meat substitute. It’s a solid form of fermented soybeans.
Nuts
Nuts contain 5-6 grams of protein per quarter cup. Almonds offer the most protein per serving and pistachios come in at number two.
In addition to protein, nuts are a great source of heart-healthy unsaturated fats.
Quinoa
Quinoa contains 8 grams of protein per cup.
These protein sources are generally referred to as whole grains and can be used as a substitute for other grains such as rice and pasta.
Even though it has many benefits, vegetable protein intake needs to be balanced with animal protein, especially for pregnant women and toddlers. Animal protein is needed to prevent stunting in children under five.
2023-08-23 15:54:04
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