Plant Protein: Features, Sources and Uses

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Protein (protein) is a building material and a source of nutrition for all cells of the body, its consumption in food is mandatory for everyone without exception. Protein is of interest to bodybuilders, because thanks to it you can perfectly build muscle mass. Its source can be products not only of animal origin, but also of plant origin.

Vegetable protein benefits

Vegetable protein is of great importance for the body and its use is no less important than protein of animal origin. This is easily explained by the fact that each individual product has its own structure of protein molecules, which are absorbed by the body in different ways and give their own special effect. For this reason, it is important for a person to combine animal and vegetable protein.

Vegetable protein has its own special molecular structure, which helps the rapid absorption of this type of protein. Although it is easily digestible, some of it is not processed due to the fact that in productsvegetable origin is much more coarse fiber. But it helps to maintain the normal functioning of the digestive tract and produce "good" cholesterol, preventing the development of "bad" deposits in the vessels.

Plant products contain unsaturated fats in large quantities, it contributes to the normalization of the cardiovascular system. They help keep the vessels of the heart clean, and also prevent the formation of fatty plaques, and prevent the development of a disease such as atherosclerosis.

If you eat vegetable proteins regularly, the load on the body created by animal protein will decrease, and blood cells will be better produced. They will help to avoid anemia and chronic fatigue. But you can not limit the intake of animal proteins too much - this can negatively affect the body and reduce the production of blood cells.

Vegetable proteins with regular use help to avoid even cancer, diabetes, and maintain a figure.

Harm vegetable protein

Scientists have proven that with frequent consumption of red meat, the risk of developing cancer increases many times over. This is due to the addition of soy protein to it, as well as various spices, in this form it is very dangerous for the body. Such food, in addition to oncology, can cause other dangerous diseases and worsen the overall performance of the body as a whole.

Select vegetable protein for people suffering from various forms of allergies, it is necessary with a specialcaution. The structure of its chain of amino acids in each plant product is unique, because of this, it becomes very difficult to choose for each individual.

Protein of plant origin, if consumed in excess, can cause intoxication and disruption of such organs: the liver, kidneys, urinary and gallbladder, as well as worsen the functioning of the genitourinary system, which will lead to the development of serious diseases.

Severe intoxication of the body can cause excessive consumption of a product such as red beans, especially if consumed raw, or if they have been improperly processed. The same reaction of the body can cause the use of walnuts. If not properly stored, their structure is affected by fungal mold diseases, which will cause poisoning.

Vegetable proteins for weight loss

For those who decide to lose weight by eating more plant foods containing proteins, this will be the right decision, because:

• Vegetable protein effectively destroys body fat.
• Due to the fact that it is perfectly absorbed by the body, the feeling of hunger disappears for a long time.
• It improves the functioning of the digestive tract and maintains a normal metabolic rate.
• With regular exercise, muscle mass increases rapidly and fat tissue burns.

People who are allergic to animal proteins, vegetable protein will help to get rid ofthe body from a lack of this substance. For example, you can replace cow's milk with soy, eat soy instead of chicken, and so on.

It is worth remembering that it is necessary to replace animal proteins only with natural vegetable ones. Proteins that are part of various sausages and other products cannot replace vegetable proteins, but they can cause great harm to the body.

Best Plant Sources of Protein

The products that will be discussed contain a huge amount of vegetable protein, their use completely replaces the lack of animal proteins in the diet. Their main advantage is that they are easily accessible to anyone. Everyone can buy them in any store, but not everyone knows that they are so useful. Many people do not know what plant protein is. Reviews testify to this. In most surveys, people said they had no idea how much protein can be found in plant foods.

Nuts are an indispensable storehouse of protein

The best plant-based protein is found in nuts. They are great for vegetarians as well as athletes.

Pine nuts

The champion among nuts is cedar. Unfortunately, the price of this product is quite high, and for this reason it is not available to everyone. The composition of this nut includes a large amount of useful substances and fatty acids, and the protein content in it exceeds 60%. This product is quite suitable for use as a separatefood intake.

Peanuts

This nut is available to everyone and contains about 40% protein. It is best eaten raw.

Almonds

The product is inferior to the first two in the content of protein in its composition, its amount is within 35%, but it has an advantage, it is nutritious and contains many polyunsaturated fatty acids. Just one hundred grams of such a nut is enough for a normal snack.

Grains containing high amounts of protein

Many people think that cereals contain only complex carbohydrates, but few people know about their protein content. Some cereals contain a lot of vegetable protein.

Buckwheat

Among cereals, it contains the largest amount of vegetable protein - 18%. For what reason, buckwheat is not widely distributed abroad, it is not known, but in the expanses of the former Soviet Union it is a very popular product.

Oatmeal

This cereal is high in complex carbohydrates and high in fiber, this is known to many, and most like to eat it for breakfast. But oatmeal also contains quite a lot of vegetable protein - 12%.

Wheat groats

Wheat groats are popular only in the CIS, nothing is known about it abroad, but in fact it has quite enough vegetable protein, slightly less than buckwheat - 16%.

Lentils

Many people have heard about it, but not everyone has tried it. In lentils, the content of vegetable protein is simply huge -25%. It also contains nutrients such as potassium, magnesium, zinc and B vitamins, it is very useful for those who are on a diet.

Vegetables high in protein

Some vegetables are quite high in protein:

• Green peas. It is loved by vegetarians, and for good reason, it is a good substitute for meat. Contains as much as 20% protein.
• Beans. The legume plant is very similar in protein content to green peas, its content is in the range of 21%.
• Broccoli. This vegetable contains a huge amount of vitamin C, which helps to reduce the level of "bad" cholesterol, and it contains up to 17% protein.
• Asparagus. This culture has a large amount of asparagus acid, which helps cleanse the body, but it is low in calories. The protein in it is up to 13%.
• Spinach. This product has the most important ability to break down fats and counteract cancer. The amount of protein in it is within 20%.

Vegetable protein found in these products can replace the animal, despite the fact that its amount does not exceed 40-60%. It can be freely consumed by vegetarian athletes, especially bodybuilders.

Peculiarities of vegetable protein for nutrition of athletes

The main component of this type of protein for athletes is a vegetable base. It is made from various plants, even cereals andlegume crops. Protein from vegetable protein undergoes special filtration and processing, after which a protein concentrate is obtained. Its characteristics are very similar to animal protein - beef and whey protein.

Initially, vegetable protein was created for those people who, for certain reasons, cannot eat dairy and animal proteins, especially since its concentration in the finished form is too high. People who have allergic reactions to vegetable protein are quite rare. This contributed to the impetus for the creation of a dietary supplement - vegetable protein. This type of sports nutrition has become popular over time among vegetarians, especially those who are fond of sports. For them, this supplement has become simply irreplaceable.

In most cases, this protein is purchased not for the purpose of building muscle and showing sports results, but for daily replenishment of the protein supply.

How important is protein in plant foods for humans

Many people do not like or otherwise do not want to eat plant-based foods often. They are more prone to pastries and pasta, there is nothing wrong with that, but if every person thinks that such foods are harmful to the body, then many people will maintain their he alth. There are practically no vitamins in such food, and if it is not supplemented with natural products, then you can earn a lot of diseases.