Plant-Based Protein Benefits
When going meatless, a common question is “Where do you get your protein from?” And the answer is: plant-based protein, which is derived from plants and its consumption provides the same nutrients as animal protein in addition to other benefits.
What are proteins?
Proteins are essential macronutrients for the function of our body. They are essential for cell regeneration, needed to improve the functioning of the organs. They are molecules made up of amino acids that are necessary to repair cells and produce new ones, to build muscle mass, produce hormones, regulate the immune system, among other vital functions.
Plant-Based Protein Benefits
Here are some other benefits of consuming plant protein:
- Free of saturated fats and bad cholesterol.
- Protect the cardiovascular system
- They reduce the risk of cancer
- They provide fiber and are easy to digest
- They do not overload the liver or kidneys
- They are less acidifying
- In addition, the livestock system is a threat to the planet due to the emission of greenhouse gases, deforestation, excessive use of water, and dead zones in the oceans. With the same area of land, many more people can be fed.
Plant-Based Protein Sources
Legumes: They are rich in fiber, minerals and vitamins. The main ones are soybeans, chickpeas, lentils, beans, broad beans, peanuts, among others.
Soy and derivatives: It is a complete protein source, containing the nine essential amino acids. In addition to its natural form, it can be derived from other forms of consumption, such as tofu and tempeh, which are also rich in protein.
Seitan: Its very name means protein (from the Japanese shokubutsusei tanpaku). It is a versatile food whose texture closely resembles that of meat. (Read more details about Seitan HERE!)
Quinoa: It is a pseudocereal, considered a superfood. It provides energy, fiber, minerals and vegetable proteins, it contains all the essential amino acids. It goes a long way as a small serving contains a high protein content.
Nuts and seeds: One of the great sources of vegetable protein. The ones that contribute the most are hazelnuts, almonds and walnuts. As for seeds, flax, sesame, sunflower and pumpkin seeds are the main ones.
Cereals: Some, such as oats, rye, in addition to protein, provide a large amount of carbohydrates.
How much protein do I need?
The WHO recommends consuming between 0.8gr-1gr of protein per kilogram of weight, considering the ideal weight and physical activity of each person.
For example, if someone weighs 55kg, the calculation would be as follows:
55 kg x 0.8 g = 44 g of protein per day as a minimum requirement
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