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What are the foods richest in plant proteins?

Posted by Jean Baptiste on

What are the foods richest in plant proteins?

Plant proteins have several advantages over animal proteins. Here are some of the benefits of plant-based proteins:

  • Low in saturated fat : Plant proteins, such as legumes, nuts, seeds, and whole grains, tend to contain less saturated fat than animal protein sources. Saturated fats are associated with increased risks of heart disease and other health problems.
  • High in fiber : Plant proteins are often high in fiber, which can help improve digestive health, promote satiety, and reduce the risk of chronic diseases, such as type 2 diabetes and heart disease.
  • Low cholesterol : Plant proteins do not contain cholesterol, unlike animal proteins, which can be high in cholesterol. Excessive cholesterol consumption can increase the risk of heart disease. It is of course always possible to consume Omega 3 , but if you have cholesterol, very clearly, taking vegetable proteins will be preferred.
  • Nutrient Rich : Plant proteins can be rich in nutrients such as vitamins, minerals and antioxidants, which are important for maintaining good health.
  • Environmental sustainability : Plant protein production is generally more environmentally sustainable than animal protein production, which may be associated with greenhouse gas emissions, higher water consumption and other negative environmental impacts. However, one should always be cautious about such statements, because the production of vegetable proteins generally requires the use of large quantities of water, and if in addition, these proteins are processed by products derived from agrochemistry, the final gain may not be so obvious.

It is important to note that not all plant-based protein sources are equal in terms of protein quality or content. Some plant protein sources, such as soy, quinoa, and tempeh, contain sufficient amounts of essential amino acids to be considered complete protein sources, while other plant protein sources may need to be combined with other foods to ensure a complete supply of amino acids.

Plant proteins are essential nutrients for maintaining a balanced diet and optimal health. Here is a non-exhaustive list of plant foods rich in protein:

    Nuts and seeds are a great source of plant-based protein, as well as healthy fats and other nutrients. A 100 gram serving of almonds contains approximately 21 grams of protein. As always, the principle is proportionality, you have to be reasonable with almonds, no matter how good they are (we all love them). Almonds are high in heart-healthy unsaturated fats, but they are also high in calories. If consumed in large quantities, it can lead to weight gain, which can be a risk factor for certain chronic diseases such as diabetes and cardiovascular disease. Additionally, almonds contain oxalic acid, which can bind to calcium in the body and form kidney stones in some people predisposed to this condition. Finally, although almonds are a source of plant protein, they can also contain high amounts of phytic acid, which can inhibit the absorption of certain nutrients such as iron, zinc and calcium. Almonds nevertheless offer many health benefits, including improved heart health, reduced risk of diabetes and improved digestive health; the famous benefit-risk balance is largely positive.

      Tofu and tempeh : Tofu and tempeh are soy products rich in plant proteins. A 100-gram serving of firm tofu contains about 8 grams of protein, while a 100-gram serving of tempeh contains about 18 grams of protein.

        Green vegetables : Green vegetables, such as spinach, kale and broccoli, are rich in plant-based protein. A 100-gram serving of raw spinach contains about 3 grams of protein.

          Whole grains : Whole grains, such as quinoa, oats and brown rice, are rich in plant-based proteins. A 100 gram serving of cooked quinoa contains approximately 4 grams of protein.

          It is important to note that plant foods do not contain all essential amino acids in adequate amounts, unlike animal proteins. For this reason, it is recommended to consume a variety of protein-rich plant foods to ensure you meet all essential amino acid needs.

          At Stimium , we have opted for soy protein in VegPro , a 95% concentrated protein isolate, in a delicious chocolate flavor. Our soy protein is excellent for athletes and very good for health because it is:

          1. Complete Protein Source : Soy protein contains all the essential amino acids needed for a balanced diet, making it a complete protein source.
          2. Low in saturated fat : Soy protein is a protein source that is relatively low in saturated fat, making it a heart-healthy food choice.
          3. Nutrient-rich : Soy protein is also rich in nutrients such as fiber, vitamins and minerals, which can contribute to a balanced diet.
          4. Potentially able to reduce the risk of diseases : Studies have shown that consuming soy protein can help reduce the risk of chronic diseases such as breast cancer, prostate cancer, and cardiovascular disease.

          It's up to you to try it! Sporty and Vegan, it’s entirely possible!

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