Common sense is full of rules. To be healthy you need to be thin, you can’t eat any kind of sweets to avoid gaining weight, and the most widely propagated idea is that protein only comes from meat . This idea fosters the idea that in nature the only way to obtain this nutrient is through food of animal origin, but you should know that there are countless sources of vegetable protein available to you!
It is possible to have a diet rich in nutrients and without a lack of vitamins and minerals with vegetables, grains and seeds, so if your difficulty is finding substitutes for meat, stay here and I will introduce you to the 10 sources of vegetable protein to consume in your routine!
What is protein?
Responsible for maintaining our metabolism, proteins are present in nature in two forms: animal and vegetable. These variations make up the diet of thousands of people, assuming certain functions within each person’s body. The most common are:
- Hormonal composition ;
- Antibody composition;
- Blood clotting;
- Oxygen transport.
Animal Protein
Animal protein is found in meat and dairy products, so there are many options on the market, at different prices. If you like meat, you will have great sources of protein. The most common for this group are:
- Chicken;
- Fish;
- Egg;
- Red meat;
Synthetic Protein
Synthetic sources are common for those who want a dose of protein but are unable to include it in their diet. This option is common for high-performance athletes or those who focus on building muscle mass. The most common is the famous Whey Protein .
Vegetable Protein
Finally, plant-based protein sources are leaves, grains, seeds and legumes that are available in nature and offer excellent value for money for most people. Beans and lentils, for example, are great examples of this group. To learn more, check out 10 plant-based protein sources for your routine below.
10 sources of plant-based protein for your routine!
Eating well and varying your menu is possible, so if you want a diet rich in nutrients that are not of animal origin, discover 10 foods that are sources of vegetable protein:
1. Brown rice
Brown rice is an important source of protein for your daily routine. In addition to being common on tables, the food is rich in fiber and vitamins, such as iron, magnesium and zinc, meaning it is very complete in nutrients and can vary according to your taste.
It is also low in fat and is a wonderful carbohydrate for everyday life, as it provides the necessary satiety when eaten in smaller portions than white rice. If you want to start changing things up, the wholegrain option will be one of the great sources of vegetable protein.
2. Oats
Oats are a complete cereal, as they are rich in proteins and many vitamins (B1, B5, phosphorus, zinc and so on), so if you want a versatile food, it’s time to bet on them. They are an excellent carbohydrate, as they have a low glycemic index, in addition to having important functions for the body, such as anti-inflammatory action .
In addition, many people use it as a substitute for white wheat flour, as it can bind and maintain the flavor of pasta. In other words, oats are a great option for varying meals throughout the day, and are also versatile in preparation.
3. Pea
An economical option that can be used in many dishes , peas are one of the sources of vegetable protein that is extremely beneficial in your diet. They are a legume rich in fiber, in addition to being responsible for helping to control cholesterol and protect the heart.
4. Beans
Just like rice, beans are a food that is present on the table of almost every Pakis! Being a legume of great importance for the body, this grain is a source of vitamin B1, iron and zinc, so combined with rice it will be responsible for delivering nutrients and minerals to the human body .
5. Chickpeas
This option is rarely used in everyday life, so learn more about chickpeas to change up your routine! This food is rich in folic acid, iron and has a good amount of fiber, so if you want healthy alternatives that can be consumed in different ways , chickpeas will be a great friend. You can, for example:
- Make a salad;
- Prepare a folder;
- Make a burger;
- And much more.
6. Lentils
Considered a substitute for beans, lentils are an important source of vegetable protein for the menu, as they help to vary the preparation of meals. They are also an option with excellent levels of iron and manganese .
7. Oilseeds
Oilseeds are a group of options for your menu and you can invest in some, such as:
- Almonds;
- Hazelnut;
- Macadamia;
- cashew nut;
- Pistachio;
- Among other options.
There are several types of protein that are rich in protein, so invest in them, but be careful. They are great for your routine, but they have a high concentration of fat , so if you have them on your menu, consume them in moderation!
8. Quinoa
A little-known seed that is a great option for meals is quinoa. If you like adding it to yogurt or cooked foods , this is a great choice to add to your menu.
Quinoa is also high in protein as well as providing vitamins, fibre and minerals. It supports the intestinal flora and is able to control the slow and steady rise of glucose in the bloodstream; hence this seed can assist in maintaining body homeostasis.
9. Soybeans
Another well-known source of vegetable protein, soy is an option that varies according to your needs. It can be found in salads, burgers, cooked and even in juice , so there are a range of possibilities with this food.
10. Tofu
Finally, a soy milk option that we have is tofu, which is cheese, which is enriched with proteins, vitamins and minerals, as well as containing fats and carbohydrates. To put it differently, an excellent choice for people who would like to enrich their meal with a single solid.
In addition, those who choose tofu as a protein source gain more benefits: reduced risk of some cancers (breast, colorectal and prostate), diabetes and some heart diseases. Give it a try and who knows, you might like this option?