A Guide to Vegetable Proteins for Vegans and Vegetarians
In talking about sources of first-class protein, we often forget about the vegetable protein. Find out why you should diversify the menu with excellent non-animal sources of protein.
"And yet, how do you cover the need for protein?" This question is constantly asked people who bet on a vegetable diet. Unsurprisingly, because when it comes to musculature, protein excites athletes in the first place. I guarantee, at every internet forum devoted to the collection of muscle mass, you will find a discussion of a diet based on chicken and brown rice, which obviously lacks vitamins and minerals. But the cat had a discussion about the diet based on vegetable protein squirrel. Why? The answer is simple: because of the myth of a "full" protein.
For a product to be considered a source of "high-grade protein," it must contain all nine essential amino acids (NAC). In protein-rich food, for example, in chicken, fish and beef, there are all nine NACs, and therefore for decades they were considered the only option for muscle mass gain and increase in strength. Vegetable proteins are often underestimated by people, mistakenly believing that they are useless, and justifying their judgment by the fact that each protein in the diet should be full. But is it really all the proteins of food should contain all nine essential amino acids?
In short, no. Each portion of the protein in the menu does not have to be "full". In fact, as long as you do not have any deficiency in any of the NAC, the body perfectly absorbs food. The best way to avoid NAC deficiency is to conscientiously receive nine amino acids in the required quantity from day to day. According to most nutritionists, plant diets provide a full range of amino acids, which almost guarantees a successful solution of this problem without unnecessary effort. Strictly speaking, while the vegetable protein comes from various sources, you can be sure that you get all the essential amino acids. So why choose vegetable protein instead of meat protein?
The answer is simple – vegetable proteins and diets, as a rule, are more useful. In addition to ethical and environmental reasons to abandon meat protein, scientific research again and again proves that vegetarians are less likely to suffer from heart disease, obesity, diabetes and hypertension, and they live on average longer. From this it follows that vegetable protein may not be such a bad choice, and the question arises, where do we start?
Below are listed the best sources of vegetable proteins.
Cereals form the basis of the diet of most bodybuilders, but they are often written off and considered only as a source of carbohydrates. This has nothing to do with the truth. Although in grains like white and brown rice there is really little protein, about 5 grams per serving, they account for only a small percentage of products in this category, many of which are very rich in protein. For example, wheat gluten (sextant), a product derived from wheat flour, contains about 70 grams of protein in 100 grams. Sextan can be turned into a "full" protein, prepared with soy sauce, and this will definitely make the dish the source of all nine essential amino acids.
In fact, many cereals can be cooked with beans or beans to get a complete amino acid profile and at the same time create a very mouth-watering combination (for example, beans and rice, toast with peanut butter and oatmeal, flat cakes with hummus, etc.). In addition to protein, cereals are a generous shelter of fiber, B group vitamins and minerals, particularly magnesium and iron.
Popular and protein-rich cereals: wild rice (7 gram of protein in a cup), unprocessed oats (15 gram of protein in 100 grams) and millet grains (6 gram of protein in a cup).
Many believe that all the benefits of nuts are in omega-3 fatty acids, antioxidants, vitamins and minerals. In fact, it is an excellent source of vegetable protein. For example, in 100 grams of almonds and pistachios 20 grams of protein and a minimum of saturated fats. But nuts are good not only with protein and heart-healthy fats. Do not forget that this is a convenient ready-made meal, which is always at hand. Almost all nuts can be eaten raw; you can get useful nutrients and with peanut butter. Almond oil (7 gram of protein in 2 tablespoons) and cashew oil (6 gram of protein in 2 tablespoons) can be bought in any supermarket, and this is a good substitute for peanut butter and other vegetable-based pastes.
To be considered "high-grade" protein, nuts and nut oil, some essential amino acids are missing, but you can eat them with oatmeal or whole wheat cereal crackers, thus covering the need for all nine NACs.
Contrary to popular belief (and even name), peanuts are a family of legumes. Ground nut belongs to the same family as lentils, chickpeas and soy. Although soy is the only representative of the legume family, recognized as the source of a "high-grade" protein, general favorites like peanuts and hummus of chickpeas combined with whole grain bread will easily supply you with all the essential amino acids.
Popular legumes rich in protein and fiber: lentils (18 gram of protein in a cup), peanut butter (8 gram of protein in 2 tablespoons), chickpeas (15 gram of protein in a cup) and soy (22 gram in a cup).
It is not easy to find a vegetarian who does not eat beans or beans on a regular basis, and there is a simple explanation. Beans give you a wide choice of flavors, varieties and varieties, it is rich in protein, fiber, B vitamins, potassium and calcium. In the bean itself, there are not all nine NAKs, so it can not be considered a full-fledged source of protein, but you can cook it with cereals, for example rice, to cover the body's need for amino acids.
Popular beans with a high protein content: black beans (15 gram of protein in a cup), pinto beans (15 gram of protein in a cup), string beans (13 gram of protein in a cup) and plain beans (15 gram of protein in a cup).
Being one of the few donors of "high-grade" protein in the plant arsenal, the movie has earned the title of "super seed". It is often confused with cereals because of the way of preparation, but in fact the movie refers to the seeds. Kinoa is a great alternative to rice with less carbohydrate and calories and 24 grams of protein in a cup of raw cereal. In addition, kinoa contains almost half the daily norm of iron and twice as much fiber as in most croups.
Protein-rich seeds: buckwheat (23 grams of protein in a cup), chia seeds (17 gram of protein in 100 grams of seeds), sunflower seeds (17 gram of protein in 100 grams of seeds) and pumpkin seeds (17 gram of protein in 100 grams of seeds). Seeds can be added to legumes, for example, to lentils or chickpeas to guarantee all essential amino acids.
Perhaps the most strictly protected secret of this list are food yeast, another plant anomaly with a "full" protein. Most likely, you already guessed that nutritional yeast is packaged with nutrients to the outset, but not many know that in texture they are very similar to Parmesan. Food yeast is obtained from molasses, they are rich in vitamin B12, zinc, folate and protein. In 100 grams of yeast 50 gram of protein and, oddly enough, very little fat, salt and sugars. But nutritional yeast is good not only high protein content, they are famous for their "cheese" taste. This feature allows you to add them to anything, from pasta to popcorn, to cook a delicious dish or to achieve a thick texture of your favorite sauce.
Protein powders from vegetable protein
To cover the daily protein quota, many supplement the products listed above with protein powders. But "additive" is a word that denotes "a substance that, when added to an object, complements or improves its properties." Lifters often confuse supplements with the main sources of nutrients, and this alone prevents many of them from revealing their potential – especially to athletes who eat mostly vegetable food.
It should be noted that today many additives are sold from the plant protein, the amino acid profile of which is almost identical to the whey protein. The number of such powders is constantly growing, so that there is no shortage of delicious and quickly assimilated cocktails from vegetable protein.
In addition to plant protein powders with a "full" amino acid profile, isolates from peas, wheat, soybeans and rice can be used to fill the deficiency of any essential amino acid and increase the total protein intake.
So, at the disposal of athletes who decided to abandon the animal protein, there are an infinite number of options. Many still have an unshakable faith in the "diet on chicken and brown rice" and argue that each dish should contain "high-grade" protein, but the facts convince us otherwise. There are many reasons to choose a vegetable protein, and I hope that you have found at least one!