Vegan products rich in protein

The role of protein in the diet 

Protein for vegetarians is as important as for meat fans. This component in the body has primarily building and regulatory functions. Thanks to proteins 

grow muscles, 

tissues regenerate (wound healing), 

the immune system works, 

hormones are secreted. 

Proteins are large and complex molecules. Their single building block is amino acids. 20 different amino acids build proteins. Amino acids are divided into 

endogenous, that is, one that can create an organism, 

exogenous, which must be provided with food. 

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Here you can find plant proteins – CLICK

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There are 8 exogenous amino acids referred to as FILM TWLT. This is an abbreviation of the first letters 

phenylalanine 

isoleucine 

lysine 

methionine 

tryptophan 

valine 

leucine 

threonine 

It is the content of exogenous amino acids, in particular lysine and methionine, which determines the quality of vegetable protein. 

Limiting amino acid and combining vegetable proteins 

A wholesome protein is one that provides all amino acids. Egg protein is considered to be the pattern. In vegetable products, most proteins are deficient (with the exception of soy protein). When one or several amino acids are missing, the body can not properly use such a source of protein. Such an amino acid is professionally referred to as a limiting amino acid. 

In legume seeds, the restriction amino acid is methionine. 

In cereal products, the limiting amino acid is lysine. 

Fortunately, it turns out that it is enough to eat the sources of both limiting amino acids within 24 hours to satisfy the body’s needs. You can also combine wholegrain cereal products and legume seeds in one meal and thus create a meal that provides wholesome protein with a combination of both ingredients. 

Sources of vegetable protein 

The best source of protein for vegans is legume seeds, which contain about 20-25% of this ingredient. Less protein is found in cereal products (5-15%). Its source is also pits, nuts, seeds and to a lesser extent some vegetables (eg sugar peas). 

Vegan, like any healthy person, should provide 0.8-1 g of protein per kilogram of body weight. If you weigh 60 kg, eat from 48 to 60 g of protein daily. Remember, however, to properly combine the sources of limiting amino acids. 

Plant products – sources of protein and lysine (primarily legume seeds) 

Boiled soybeans 

tempeh 

White beans from cans 

Cooked lentils 

tofu 

Plant products – sources of protein and methionine (pips and cereals) 

Pumpkin seeds 

Sunflower seeds 

Peanuts 

Maize 

Barley flour 

How to properly combine vegetable proteins? 

Make sure that you have both lysine and methionine in each of the 3 main meals (breakfast lunch and dinner). See how to do it! 

Incorrectly composed dinner 

Buckwheat with pumpkin seeds, zucchini, spinach and dried tomatoes. 

Buckwheat and pumpkin seeds – sources of methionine 

The lysine source is missing 

A properly composed dinner 

Buckwheat with pumpkin seeds, chickpeas, zucchini, spinach and dried tomatoes. 

Buckwheat and pumpkin seeds – sources of methionine 

Chickpeas – the source of lysine 

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You can read also: Soy protein in diet

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