The proteins they are, according to the US National Library of Medicine, large and complex molecules that perform many critical functions in the body. They do most of the work in cells and are necessary for the structure, function, and regulation of the body’s tissues and organs.
They are made up of hundreds or thousands of smaller units called amino acids, which are linked together in long chains. In this way, they are essential for growth and for the synthesis and maintenance of gastric juices, hemoglobin, vitamins, hormones and enzymes. All of them are composed of carbon, hydrogen, oxygen and nitrogen.
These molecules are essential in the diet, and especially in people who are of growing age and pregnant women. In this way, a daily consumption of about 40-60 g of protein per day is recommended for an adult.
It is common to associate proteins with meat, however, there are also those of vegetable origin, which are highly beneficial and it is important that they are part of a healthy and balanced diet. It must be taken into account that those of animal origin are those that are considered complete, for this reason, those of plant origin must be combined. For example, legumes are sources of lysine, but they do not fully cover methionine. Thus, they will have to be supplemented with cereals, which are rich in this type of amino acid. But unlike those of Animal originThey do not contain cholesterol and their saturated fat content is very low. They are also a source of vitamins of group B (except B12), A and K.
Benefits of vegetable protein
- Reduces LDL cholesterol levels. Plant-based proteins do not contain cholesterol, since their fats are unsaturated, which favor the cardiovascular system. Thus, it reduces LDL (bad) cholesterol levels and reduces the risk of hypertension.
- Help to lose weight. Protein is a very important nutrient in diets to lose weight and those of vegetable origin offer a great contribution of fiber, ideal for regulating intestinal transit, satiating and, therefore, achieving a healthy weight. In addition, they contain very little fat.
- Helps control blood sugar levels. This type of protein is associated with low blood glucose levels, so it can reduce the risk of developing type 2 diabetes.
- Less risk of overload for the liver and kidneys. Animal proteins, unlike vegetable proteins, contain many purines. These substances must be dissolved by the liver and eliminated by the kidneys, so a hyperproteic diet could damage these organs. This does not happen in the case of proteins of vegetable origin, which contain fewer purines and are better filtered and eliminated.
The main sources of vegetable protein
The University of Navarra Clinic (CUN) indicates the following foods as those that contain the highest amount of vegetable protein:
one
Soy
33g per 100g
2
Oatmeal
15g per 100g
3
almonds
20g per 100g
4
peanuts
27g per 100g
5
Lentils
24g per 100g
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6
bean
19g per 100g
7
Garbanzo beans
19g per 100g
This information does not replace in any case the diagnosis or prescription by a doctor. It is important to go to a specialist when symptoms appear in case of illness and never self-medicate.
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