The importance of including
vegetable protein
in your daily diet implies numerous health benefits, such as receiving a good supply of nutrients such as
vitamins, minerals, fiber and antioxidants.
"Proteins are large, complex molecules that perform most of the work in cells and are necessary for the structure,
function, and regulation of the body's tissues and organs
," summarized in
MedlinePlus
, the US National Library of Medicine. .
For years there has been a debate about the quality of proteins
of animal origin
, as it points to a negative impact on the human body and the environment.
Hence, more and more people are opting for diets based on plant-based proteins in order to reduce meat consumption.
"The quality of vegetable proteins is different from animal proteins and also varies depending on the vegetable you choose," explains
María T. López, Nutrition and Dietetics technician
in an article in
Saber Vivir
.
And he adds: "Proteins from animal foods are considered to have high biological value, that is, of better quality since they contain all the essential amino acids, something that does not happen in vegetable protein."
In any case,
it does not mean that some are better than others
since food of animal origin has other components that may be less healthy.
The quality of vegetable protein is different from animal protein.
How much protein does the body need
The amount of protein the body needs varies depending on the person and factors such as
weight, sex, activity level or age.
On average, a healthy adult should eat at least
0.83 grams of protein per kilogram of weight
, maintains the specialized site
Food Facts for Healthy Choices.
For example, if someone weighs 60 kg it means they should aim for a minimum of about 50 g of protein per day (60 kg x 0.83 g = 49.8 g).
If you have to keep in mind that it is a general recommendation.
The requirements vary individually and each case is different.
Hence the
importance of consulting a doctor or nutritionist
before making an important decision related to health and diet.
Why it is important to include plant proteins in your meals
Vegetable proteins improve digestion.
Proteins are
made up of amino acids
, essential molecules since the body cannot synthesize them on its own and has to obtain them from food.
Protein is considered one of the three macronutrients
According to the Spanish Society of Dietetics and Food Sciences (SEDCA), it is recommended that at least
50% of the total daily protein comes from plant sources.
Among the benefits they offer are the following:
They improve digestion
thanks to their content of soluble and non-soluble fibers and are digested more slowly, therefore, improving metabolism.
They help cardiovascular health
because they contain little saturated fatty acids and provide important nutrients, such as vitamins and minerals, phytochemicals and antioxidants.
What foods are rich in vegetable protein
Grains and legumes are sources of plant protein.
Photo: Pixabay
When it comes to mentioning the notable foods that provide vegetable proteins, the list is extensive:
Legumes
such as beans, dried peas, lentils and chickpeas.
Cereals and pseudocereals
, among which oats and quinoa stand out.
Nuts
such as walnuts, hazelnuts, almonds, peanuts and chestnuts, which offer not only protein, but also healthy fats and other essential nutrients.
The importance of legumes lies in their contribution of
iron and group B vitamins
, essential for maintaining brain and blood health.
Nuts provide nutrients.
Photo Shutterstock.
Its high fiber content also promotes a feeling of satiety, contributing to body weight management.
At the same time,
quinoa
is distinguished by its richness in essential amino acids and a low glycemic index, which favors the control of cholesterol levels, especially in people with a history of cardiovascular complications.