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15 Foods Rich in Vegetable Proteins

by Georgia Ede
Published: Last Updated on

What are proteins and why do we need to eat them?

Proteins are a group of essential and fundamental nutrients for the development of any biological process in our body.

They are involved in countless metabolic processes in the body, such as the digestive process, they are also responsible for producing and repairing tissues and organs.

They also take care of protecting the circulatory system.

Proteins of animal origin versus those of plant origin

There are two types of proteins, broadly speaking, proteins of animal origin and those of plant origin. And, although these are mainly found in foods of animal origin, and also in higher concentration, there are also foods of plant origin that provide us with proteins of high biological value .

In addition, some of these foods provide more benefits than proteins of animal origin because, just as meat has a large amount of protein, it also provides us with fats; what they do from plant-based proteins that are healthier because they are fat-free.

They also have the advantage that they are perfectly combinable with proteins of animal origin and on the other hand, they can be consumed in vegan or vegetarian diets. See here the raw vegan diet .

What do proteins of plant origin provide us?

Proteins of plant origin provide us with high protein content low in fat that makes them more effective in their ability to prevent cardiovascular diseases and reduce cholesterol levels .

In addition, proteins of vegetable origin generally provide us with a high fiber content , which those of animal origin do not have.

They are present in soybeans, legumes, nuts, cereals and derivatives of all of them; Here we explain in depth the healthiest plant-based proteins.

What foods provide us with proteins of plant origin?

  • Soy and its derivatives , such as tofu , contain 37 grams of protein per 100 grams and are low in saturated fat, high in calcium and iron, they are a healthy food for our body.

The vegetables in general, lentils, chickpeas, beans, beans we also provide large amounts of protein of high biological value and also have fiber that helps us make the fastest and light digestions.

They provide about 18 grams of protein for every 100 grams of cooked legumes, approximately.

  • Quinoa is one of the best plant foods with a high protein content. Approximately it gives us 18 grams of protein in 100 grams, already cooked.

It is also a very healthy cereal, since it contains large amounts of vitamins, minerals, carbohydrates, and amino acids; all these essential nutrients for the proper functioning of the body; which also help fight cholesterol and reduce the risk of diseases such as diabetes and cardiovascular diseases related to blood pressure.

  • Seitan  is a product made from wheat gluten, it is considered vegetable meat.

This product is consumed by vegans and vegetarians in substitution of meat, it provides approximately the same as meat 20 grams of protein per 100 grams.

With the difference that it is low in fat, it is cholesterol free and offers many very different culinary options.

  • The rice , another protein foods, preferably we consume brown rice, since we provides more fiber and minerals white rice; but in terms of protein, brown or wild rice provides us with more than 40% more than white.

It is a complex carbohydrate, low in sodium, a staple in any diet,  if you want to know all the information about rice, and whether it makes you fat or not, click here .

  • Spirulina alga is one of those known as superfoods for its high nutritional value and it is for this reason and for its high protein content that it is a very complete and very interesting food.

Its high content of minerals, vitamins and essential fatty acids give it a high nutritional level, even more so when it is an easy to digest food, and it is high in protein, which provides us with few calories and considerably benefits our health. organism for its multiple properties.

Here you can know all the benefits of spirulina algae.

  • Chia seeds , also considered a superfood, are a source of natural protein of plant origin that provide us with 23% of their weight in protein.

They are also used to lose weight and in the treatment of different diseases, as well as in times of growth and development, since they contribute to the development of muscles and other tissues in the body.

If you want to know how to consume these superfoods in delicious juices, click here and find out in depth .

We can also find a great source of protein in other foods such as nuts , peas , amaranth or brewer’s yeast .

Lately, vegetable-based protein shakes (soy, pea, rice, hemp, etc.) are proliferating as a supplement to your diet with the aim of losing weight and also keeping the muscles in a correct state when exercising. .

➜ You cannot miss this post about the kinds of protein shakes that you have at your disposal .

You may also be interested in the best natural protein shakes .

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