What is the advantage of using plant-based meat substitutes and which products should be included in your diet, Woman's World tells.
What are plant proteins?
Plant proteins are proteins found in plants.
Many modern diets recommend consuming animal protein from meat or dairy products.
But in reality, you can get the same amount of protein by eating only plant foods.
Protein is useful for everyone, but it is especially important for the development of children and pregnant women.
It is made up of essential amino acids and helps your body repair and build cells, as well as helping to reduce muscle loss and maintain a healthy body weight.
The amount of protein we need throughout the day depends on our weight and activity level.
Benefits of vegetable proteins
Proteins of vegetable origin are easy to include in the diet and they bring many health benefits.
Their high fiber content can help regulate the digestive system and lower cholesterol, and they are great for sustainable weight loss and weight loss.
Plant-based protein diets have also been shown to reduce the risk of chronic diseases, including heart disease, type 2 diabetes, and more.
Types of vegetable proteins
There's plant-based protein that's perfect for breakfast, lunch, and dinner.
Let's consider the main plant foods with a high protein content.
Chickpea is an incredibly versatile and easy-to-prepare legume.
It can be eaten in salads, cooked with curry or used to make hummus.
It goes well with various vegetables and herbs and contains fiber, vitamins and nutrients.
And of course, chickpeas are rich in protein - about 14.5 grams of protein per glass of the product.
Beans are another great plant-based protein option.
Beans are high in protein: black beans have 15.2 grams of protein per cup, and cooked soybeans have a whopping 18.4 grams of protein per cup.
Beans also contain fiber and antioxidants and have been shown to support gut and heart health.
Even if you don't follow a vegetarian or vegan diet, you'll likely reach for nuts when you need a filling snack on the go.
That's because nuts are rich in protein—walnuts have 4.45 grams of protein per quarter cup (that's about a handful of nuts), pistachios have 6.2 grams of protein per quarter cup, and Brazil nuts have about 4.75 grams of protein for a quarter of a glass.
What's more, nuts can be eaten raw, making them perfect for when you're hungry but don't have time to cook.
You can also fry them, bake them in your favorite protein muffins or sprinkle them on a salad.
Plant proteins actually make up most of the ingredients in the most popular dishes.
They are contained, for example, in quinoa - about 6 grams of protein per prepared glass.
Quinoa pairs well with other plant-based ingredients and vegetables.
What could be better than a leafy green roast with spices and lots of protein?
Leafy greens like spinach contain protein – 5.53 grams per cooked cup – and many other nutrients, including vitamin C and vitamin B12.
Another excellent option of greens containing protein is Chinese cabbage.
Leafy greens also make great side dishes and smoothie additions.
In addition to leafy greens, other green vegetables like broccoli with 3.72 grams of protein per cup and Brussels sprouts (cooked) with 4 grams of protein per cup are fantastic ingredients for plant-based stir-fries.
Tofu can be prepared in different ways.
Its delicate flavor makes it ideal for dishes with lots of herbs and spices, and it pairs well with almost all other proteins.
What's more, tofu contains about 21.8 grams of protein per half cup and is considered a "complete protein" (meaning it contains all the essential amino acids your body needs to get from food).
These amino acids are the building blocks.
Fiber, vitamins and nutrients like magnesium, iron and potassium are also present in tofu.
There are many reasons to add plant-based foods to your diet, whether it's pea protein, lentils, chia seeds, or seitan.
Proteins of vegetable origin are good for the heart and digestive system.
They are rich in various nutrients and vitamins and provide a feeling of satiety throughout the day.