Vegetable proteins: 6 alternatives to animal proteins
Proteins are essential for muscle recovery. It is often thought that proteins are of animal origin. Yet vegetable proteins are just as interesting, and many types of foods contain them.
Therefore, it is possible to have a very good protein intake without consuming meat, fish or dairy products.
Let’s detail what types of vegan foods are high in protein.
1 – Spirulina
Spirulina is a dietary supplement that has 60% protein . In addition, it has all the essential amino acids, which makes it even more interesting.
As a reminder, the essential amino acids are the types of amino acids not synthesized by our body that our diet must therefore provide.
Spirulina is also excellent for the nervous system, which controls the metabolism and has a major role in bodily functions.
2 – The seeds
Seeds are an excellent source of protein. Pumpkin seeds contain for example 25 grams of protein per 100 grams of seeds.
In addition, chia seeds contain 17 grams of protein per 100 grams of seeds, and are considered a superfood for all the benefits they contain.
The great advantage of seeds is that they are extremely easy to integrate into your food program. They have almost no taste, and their nutritional benefits are numerous.
3 – Legumes
Legumes are a very good alternative to meat because of their protein content and their benefits. In addition, they are at a very good price.
The chickpeas are the type of higher-protein legumes: they contain 19 grams of protein per 100 grams of chickpeas. Regular consumption of chickpeas will also bring you a lot of fiber, magnesium and calcium.
Among the other types of legumes, you can turn to lentils , which contain 26% protein when raw, and 9% when cooked.
4 – Nuts
Nuts are rich in protein, and they are a particularly good source of lipids.
Among the main nuts are nuts , which contain 20 grams of protein per 100 grams of nuts. Almonds contain 19 grams of protein per 100 grams.
You can also turn to cashews or hazelnuts , which are very interesting.
Finally, they are considered a good source of fat because nuts are rich in unsaturated fatty acids. These are divided into monounsaturated and poly unsaturated fatty acids. These are good fats, unlike the saturated fats that are found in meat or dairy products.
5 – Seitan
Seitan is an alternative to meat made from wheat flour. Its protein content is 23 grams of protein per 100 grams of seitan.
At the same time, it can be consumed in many diets because it is very low in fat.
The exception is that it contains gluten. That’s why if you have a gluten-free diet, seitan should be excluded.
6 – Soy
Soy is an excellent alternative to meat.
Among the main foods made from soy, there is tofu . It is certainly the most famous vegetable protein source!
It contains 18 grams of protein per 100 grams of tofu. It also provides the eight essential amino acids to the body. Finally, it is rich in iron while being low in calories. An essential food for athletes vegans!
To give it taste, it is recommended to grill it in the pan by adding herbs, and the vegan sauce of your choice.
In addition, tempeh is the second vegan food, made from soy, recommended for sports vegans. 100 grams of raw tempeh contains 19% protein.
It is low in fat and does not contain cholesterol. It is ultimately an ally to be healthy without consuming animal products.