Vegetable proteins: the pros and cons of meat substitutes

You can’t do without proteins, the important thing is to know how to choose, associate and vary them.

Proteins are not all the same and are distinguished according to their biological value, that is, the amount of protein present and therefore their content of essential amino acids.

Vegetable ones have a low biological value if it comes to cereals, medium as regards legumes.

It means that a diet of only cereals is very lacking and one of only legumes just sufficient. But the combination of the two biological values instead constitutes a practically perfect protein balance.

How much protein do we need? The ideal formula, recommended by the World Health Organization, is equal to 0.70 grams per kilo of body weight per day, to be divided between proteins of animal origin and vegetable proteins.

The latter, alone, in fact, are not enough to keep the body healthy as they lack the fundamental Cobalamin (vitamin B12) which, possibly, can be taken in the form of a supplement.

From cereals to legumes

In short, can you live on vegetable proteins alone? Let’s get to know them better.

CEREALS. These proteins are poor from a nutritional point of view, especially due to the lack of lysine, an essential amino acid. In addition, the processing and processing to which cereals are subjected makes their proteins less immediately bioavailable.

Among cereals, rye holds the highest protein content followed by wheat (wheat protein is the element that makes up gluten), corn and rice, the least protein of all.

LEGUMES. Chickpeas, peas, beans of all qualities, lentils, soy… Legumes are considered the main green substitutes for animal protein.

Once considered “the meat of the poor” today they have become precious as they are cholesterol-free, rich in iron and very low-fat.

The presence of fiber contributes to the proper functioning of the intestine and the correct absorption of sugars (they are suitable for those suffering from diabetes) are satiating and therefore also granted in a slimming regime.

Associated with cereals they constitute a balanced protein dish. In case of veg diet they should be consumed in this way at least 4 times a week. Fresh ones are less protein.

PSEUDOCEREALS. These are quinoa, amaranth and buckwheat. They are cooked and consumed as cereals but not being grasses the classification is different. The biological value is different.

Quinoa, for example, contains all the essential amino acids and is therefore high in protein. Amaranth has a good concentration of lysine, usually deficient in cereals, while buckwheat proteins have a very high degree of bioabsorbability.

SEEDS. A vegetarian diet must include a small amount of seeds every day, a real source of protein.

Hemp seeds, for example, contain 10 amino acids and 100 grams of product correspond to 36 grams of protein.

Chia seeds have 18 gr, sesame seeds 20 gr, flax seeds 18 gr, pumpkin seeds 19 gr.

WALNUTS, ALMONDS & CO. Small amounts per day, 3 or 4 in number, provide proteins and the so-called good fats, Omega 3, so precious to counteract cardiovascular diseases.

Very caloric, dried fruit – walnuts, almonds, pistachios, pine nuts, hazelnuts, cashews, etc. – should be taken in moderation and preferably between meals, as a snack. 100 grams of almonds (575 calories) provide 20 grams of protein.

VEGETABLES AND FRUITS. Not only vitamins and mineral salts, proteins can also be found in garden products. Among the most protein vegetables there are spinach, cauliflower, cabbage, leeks, artichokes. Avocado is among the fruits the richest in protein, followed by dates, bananas and melon.

Dehydrated fruit (apricots, figs, sultanas, plums …) certainly contributes to reaching the necessary daily quota of vegetable proteins but contains too much sugar and often preservatives to avoid.

Extra protein

TOFU. It is a type of soy processing, hence its protein composition. It can be eaten natural or cooked. It is also called “soy cheese” because it is produced with the rennet of the milk of this legume. It provides 8 grams of protein per 100 grams of food.

SEITAN. Made with wheat and other ingredients including Kombu seaweed, seitan is considered the true vegetable protein alternative to meat so much so that it is called “steak”. In fact, the basic protein of seitan is gluten, 75 grams per 100 grams of product.

TEMPEH. It is another version of seitan, “soy meat”, made through the fermentation of the seeds of this plant. It provides about 20 grams of protein per 100 grams of product. Always check if the soy derivatives purchased are NO GMOs since almost all the agricultural production of this legume is.

SPIRULINA ALGAE. Super protein supplement (70 gr per 100 gr) that must be dosed carefully, it is recommended not to exceed 10 g per day.

The flaked version can be used in smoothies or to enrich salads. Check the origin and possibly prefer the capsules.

Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.

The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.

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