10 Plant Sources Of Protein

Author: Alexander Bruni Time for reading: ~2 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

Experts recommend that about 15% of our daily menu include foods high in protein ...

According to recent studies, red and processed meat contain substances that increase the risk of various diseases, including cancer.

It is estimated that 3,800 cases of colon cancer per year can be prevented by consuming less than 70 grams of processed meat per day. Therefore, the World Cancer Foundation recommends reducing the consumption of meat products worldwide.

However, if we eat less meat, we reduce the intake of proteins needed to maintain and repair tissues in the body and a number of other processes.

Experts recommend that about 15% of our daily menu include foods high in protein. We can also get them from non-animal sources. Here are 10 of the best ...

Quinoa

Quinoa is a seed rich in amino acids and fiber. Compared to other cereals, quinoa is characterized by a content of 13% complete protein.

Avocado

Unusually for the fruit, avocado contains protein as well as carbohydrates and omega-6 fatty acids. Thanks to this composition, the fruit is useful for reducing low-density lipoproteins, "bad" cholesterol in the body. 15 fruits are equal to one chicken fillet. The advantage of avocado over meat is that it contains fiber that helps digestion.

Peas

Peas are rich in fiber, minerals and vitamin K and C.
The protein content is about 5%. As the protein in peas is not complete, it is recommended to prepare it in combination with brown rice or serve it with cheese. Thus, the body can get the whole set of amino acids.

Chickpeas

Chickpeas are low in fat and high in protein. Proteins are 23% of its content. Proteins, as in peas, are incomplete, so it is recommended to mix with other legumes, rice, humus, sesame.

Miso Soup Miso

soup is a traditional Japanese food. It is prepared with fermented soybeans. Soybean seeds contain 12% complete proteins and isoflavones, which help control cholesterol levels. They are also useful in the fight against hypertension.
Miso soup contains probiotics similar to those in yogurt. They help against bloating and improve digestion.

Peanut Butter

Peanut butter contains 28% protein and monounsaturated fats. Its proteins are thought to contribute to protection against cardiovascular disease.
Peanuts contain resveratrol, a substance typical of red wine, with a protective effect on the heart.

Coconut

Coconut is rich in protein and fiber, but also saturated fat, which requires limiting its consumption.

Brown rice

Brown rice is a food rich in minerals and fiber, with a low glycemic index. The composition of the product includes magnesium, phosphorus, potassium, calcium.
Brown rice contains about 2.5% protein. In addition, it is lower in calories and less carbohydrates than white rice.

Beets

Beets are low in calories. It is rich in antioxidants, including betanin, which has anti-inflammatory properties and promotes effective liver function.

Oats

Oats contain about 3% complete protein. It is rich in beta-glucans, which help control total cholesterol. Oatmeal is rich in manganese and selenium.