Vegetable Proteins – These are the best vegan protein sources

Vegetable Proteins

Vegetable Proteins | Do you go for pure plant power and do you mainly eat vegan? Are you mainly told to watch out for a protein deficiency? We will tell you how it is. Which vegetable protein sources are there actually all?

Vegetable protein: quality

Protein is built by your metabolism and is the building blocks for your body. Your body composes it from 20 different amino acids, 9 of which are essential. You cannot create these yourself and you must get them through your diet. A distinction is made here between animal and vegetable proteins.

It doesn’t matter whether you want to lose or gain weight : proteins make you feel good in your body. It is therefore very important that you meet your protein requirement. Not sure how much that is? Then have your protein requirement calculated.

One protein is not the other protein. The composition of amino acids and the digestion of proteins in particular determine the quality. Have you ever heard of biological value? This indicates how many grams of body protein can be made from 100 grams of dietary protein. So, how similar the protein from your diet is to the protein in your body .

The ratio of the 9 essential amino acids determines the quality of the protein. If one is missing, it will adversely affect the quality of the protein. You can read more about this in our article about plant and animal proteins . Vegetable protein sources rarely contain all essential amino acids in the right amount. The limiting factor is also discussed in this context. The amino acid, which occurs in the smallest amount, limits the build-up of the body’s own protein and thus the total protein quality.

This is one of the reasons why plant protein’s reputation is so bad. Completely unjustified: soy, lupine and hemp are the right protein package and have an optimal amino acid profile .

Of course, that does not mean that you can only eat tofu now. If you eat vegan, you can still eat a balanced diet and meet your protein needs.

More importantly to us, the biological value indicates how much of your protein can theoretically be used. In what scale can your body really process the nutritional protein. In addition to various factors, this also depends on the digestion and different nutrients of your meal.

Vegan nutrition: how do you meet your protein requirement?

With a vegan diet, it is recommended to combine various protein sources in order to get a complete amino acid profile.

Are you stressed about constantly thinking about what to eat? We understand that! Fortunately, our bodies are smarter than you think. New studies show that you can collect amino acids over a certain period of time, so the essential amino acids do not have to be all in one meal.

Our tip for achieving your goal is always a balanced diet . If you want to feel healthy and fit, you have to change your diet over the long term. Make sure you eat consciously, varied and fresh. In this way you get all essential amino acids very easily and without stress.

To give you a helping hand, we have made an overview of foods that are particularly rich in iron.

Vegetable proteins table

Foodstuff Protein per 100 g
Soybeans 34 g
Hempseed 32 g
Pumpkin seeds 30 g
Almonds 29.1 g
Sunflower seeds 27 g
Peanuts 25 g
Linseed 24.4 g
Red lentils 24 g
Chia seeds 22 g
Pistachios 21.8 g
Cashew nuts 21 g
Kidney beans 21 g
Tofu 16.7 g
Walnuts 15.3 g
Quinoa 14 g
Edamame 13 g
Oat flakes 13 g
Pine nuts 13 g
couscous 12 g
Millet 11 g
Buckwheat 9.8 g

Vegetable protein sources: overview

Legumes are the perfect protein suppliers. They are low in fat and have a high fiber content. How about a vegetarian bolognese pasta ? Replace the classic pasta with zucchini pasta and you have a delicious low- carbohydrate recipe . This way you are guaranteed to get a good portion of protein!

Soybeans contain all essential amino acids. That also explains why it is such a popular meat substitute. At an average of 11 grams, 12 and 18 grams, edamame, tofu and tempeh are all good options.

Our conclusion

• The biological value is a measure of the quality of protein
• It indicates how much body protein can theoretically be obtained from 100 grams of dietary protein •
Plant-based foods often do not have a complete amino acid profile
• At least one essential amino acid is then only present in small amounts
• With a balanced vegan diet you do not have to get a protein deficiency

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