How to get plant-based proteins for daily life and is this good for health
Protein is the building block of the body. It plays an important role in everything from building muscle to making enzymes and hormones. This element plays an important role in many important functions of the body. Protein also helps in keeping the body’s immune system strong. Every person wants to eat protein-rich foods to stay healthy.
10-15 percent of the total calories of the day should come from protein-based foods. An adult needs about 0.8 grams to 1 gram of protein per kilogram of body weight per day. Therefore, it is important to consume 50-60 grams of protein per day to maintain good health. However, animal protein has a much higher biological value, meaning it contains all the amino acids the body needs. On the other hand, the amino acid levels in plant-based are relatively low. As a result, the quality of animal proteins is much higher than that of plant-based proteins.
However, any animal protein-containing foods, including fish, meat, eggs, and milk, contain a lot of fat, and these foods do not contain much fiber. Therefore, eating too much animal protein increases the risk of developing multiple complex diseases, including constipation, heart disease, stroke, and cancer.
Considering these, plant-based protein is very beneficial. Whitney English, a Los Angeles-based dietitian and nutritionist and author of The Plant-Based Baby and Toddler, says that a person can easily meet their daily protein needs from seeds, soy, nuts, beans, and grains. In fact, apart from protein, plant-based foods provide essential vitamins, minerals, fiber, and antioxidants, which keep you away from diseases. Therefore, it is very important to include vegetarian protein in your diet. Many plant-based foods, including lentils, soybeans, chickpeas, corn, and chickpeas, are rich sources of protein.
Therefore, vegetarians can meet the protein deficiency of the body by eating such foods. And there is another advantage of such foods. In addition to protein, these foods contain a lot of vitamins, minerals and antioxidants. And these ingredients are the masters of keeping the body healthy.
Plants – Among plant-based foods, foods from creeping plants contain the most nutrients. They are rich in dietary fiber and B vitamins. For example, per cup of lentils, there are 18 grams of protein. On the other hand, per cup of black bean seeds, there are 15 grams of protein.
And both these foods can be eaten mixed with soup, salad, etc. There are various opinions among people about soybeans and other soy foods. Soy is naturally a food rich in nutrients. The protein level is also good. About 18 grams of protein can be found from each cup of soy. Cooked peas, shelled beans, tofu, soybeans—all of these foods provide protein. They also provide omega-3s, iron, vitamin B, and antioxidants called phytochemicals. Although seeds are small in size, they are not low in protein. They can be easily added to foods like oatmeal, smoothies, soups, etc. Pumpkin seeds and chia seeds are also rich in nutrients and protein. These two seeds can provide 5 grams of protein in just two tablespoons.
Meanwhile, almonds, peanuts, and walnuts are ideal sources of protein. One cup of raw almonds can provide 4 to 10 grams of protein. Of this, one cup of peanuts contains 9.5 grams of protein. Again, two tablespoons of almond butter or peanut butter can provide 7 to 8 grams of protein. Grains are healthy carbohydrates. Each cup of oats provides 12 grams of protein, which is about the same as two eggs. If you add soy milk and peanut butter to that oatmeal, you’ll have 20 grams of protein at the start of the day. Each cup of wheat flour has 11 grams of protein. Wheat flour has 25 grams of protein per cup. You can get 8 grams of protein from a cup of quinoa. Vegetables also provide protein. Green beans provide 9 grams of protein per cup, along with fiber and vitamins. A whole potato provides about 7 grams of protein. Each cup of spinach contains about 6 grams of protein.
Source: Click here