You have heard about plant proteins and you want to know more about what they really bring you, if they can be an alternative to animal proteins: you are in the right place. Feed. tells you everything.
What are plant proteins?
Proteins are essential nutrients. We must provide them through food for two reasons: the supply of nitrogen and the supply of essential amino acids (proteins are made up of 20 amino acids, 9 of which cannot be synthesized by the body.) Dietary proteins must provide these elements to satisfy growth needs in children, and maintenance and energy needs in an adult human. The quality of dietary proteins is measured according to their source of nitrogen and essential amino acids.
Moreover, ANSES (the French food safety agency) recommends consuming 60g of protein per day for a person weighing 72 kg, or 10% of energy intake.
Protein can be found in a wide variety of animal and plant foods. Meat, eggs, milk and fish are complete protein sources. Legumes, especially beans, lentils, soybeans and chickpeas, are among the main plant sources rich in protein. Plant proteins will have an equally positive impact on your body. Particularly as part of a weight lifting sports program, and/or a desire to build muscle quickly.
Where to find the best sources of plant-based protein?
There are many foods rich in plant proteins. Thus, for your well-being, it is advisable, in your diet, to vary foods to take full advantage of their benefits, because the intake of amino acids can be different depending on the sources.
Here is a list of foods naturally rich in plant proteins that will meet your needs:
| Oleaginous fruits. | Walnuts, hazelnuts, almonds, pecans, macadamia nuts, cashews, pistachios, etc. |
| Legumes. | Lentils, dried beans (red beans, black beans, flageolet beans), broad beans, split peas, chickpeas, etc. |
| Seeds. | Sunflower, soya, flax seeds, sunflower seeds, sesame seeds, poppy seeds, pumpkin seeds, hemp seeds etc. |
| The vegetables. | Broccoli, potatoes for example. |
| Certain cereals. | Oatmeal, bulgur, rye, brown rice, wheat semolina, barley and buckwheat. These cereals have a high protein content (contain around 8 to 14 grams of protein per 100 grams of raw product). |
| The seaweeds. | Spirulina. |
You can also find modified products in supermarkets which will be a perfect alternative to animal proteins:
- tofu, tempeh, plant milks (soy, almond), quinoa.
- Peanut butters (peanut butter)
- Vegetarian sausages and hamburgers.
- Protein powders (hemp, soy, pea or rice proteins.)
Why consume plant proteins?
Richer in fiber and less fatty
The majority of plant-based protein sources are rich in fiber, vitamins and minerals. Also, plant protein has the advantage of having a lower level of saturated fat than animal proteins (generally less than 1 gram per 100 grams of raw product). For the good health of your body, it is always preferable to limit your consumption of saturated fats. Excessive consumption of saturated fats can increase the chances of cardiovascular disease, inflammation, chronic diseases and obesity.
Cheaper
Another advantage is that foods rich in plant proteins are often more financially accessible than products rich in animal proteins. Buying wild fish or organic meat is far from economical and buying cheap animal proteins can cost your health dearly in the long term. On the contrary, regular consumption of plant-based proteins, particularly pulses, is likely to reduce your food budget. Even if you buy organic, you are unlikely to spend more than 1 or 2 euros per serving of lentils, red beans, chickpeas or other dried vegetables.
Convenient and more ecological
More and more consumers are aware of the need to rebalance their diet between “animal” and “plant-based”, especially when the change is beneficial for their health and for the environment.
The consumption of meat has a harmful impact on the environment due to its increasing production, and among other things the conservation rules to be respected. Beyond their method of production, pulses, nuts and oilseeds do not need to be refrigerated and are often available in bulk, reducing the amount of packaging required.
Plant proteins are appreciated for their practicality. Nuts and oilseeds can be stored outside the refrigerator for months and can be added to any dish without needing to be cooked.
