What is a plant protein?
Protein is a macronutrient that makes up certain foods in varying amounts. Proteins are the building blocks of all living cells. Proteins are essential for tissue growth and renewal. There are animal proteins ( found in meat, for example) and plant proteins, which we will discuss here. Proteins allow our bodies to function properly. This is why it is important to have a diet containing proteins, whether plant or animal.
However, it is increasingly common today to move towards a diet less focused on meat and other foods rich in animal protein but composed mainly of plant-based protein.
Why should we prioritize plant-based proteins for our health?
A plant-based diet has many health benefits. Plant proteins play an important role in the proper functioning of our bodies.
Acid-base balance
The proteins found in meat provide the body with acid precursors, while plant proteins provide alkaline precursors. Plant proteins therefore promote a favorable acid-base balance in the body, which promotes healthy bones. A lack of plant proteins disrupts this balance and can therefore lead to certain bone diseases.
Cardiovascular system
Studies have shown that high meat and animal protein consumption increases the risk of developing heart disease. This is due to the high presence of sulfur-containing amino acids in animal proteins, which is not the case in plant proteins.
Animal proteins contain mostly saturated fats (bad fats) while plant proteins contain unsaturated fats (good fats). They promote good heart and blood vessel health.
Other benefits
Plant proteins are much easier to digest than animal proteins, which is why they pose no risk to the kidneys.
They also allow for the production of muscle mass. This also allows for good recovery after a sports session.
However, plant proteins are less complete in essential amino acids than animal proteins. Proteins must be complete in amino acids to optimize muscle growth and recovery and limit fatigue. Since the body is unable to synthesize them, it is necessary to obtain them through food, with varied sources of plant proteins.
What foods are rich in plant protein?
To achieve a balanced diet of essential amino acids, it's important to consume plant-based protein sources and a varied diet. Plant-based protein sources are also rich in vitamin B, antioxidants, minerals, and fiber, which animal products lack.
If you are a vegetarian or want to diversify your diet and eat more plant-based foods, here is a list of foods rich in plant-based protein.
-
Spirulina
With 65g of plant-based protein per 100g, it's the plant-based food with the highest protein content. Spirulina can be purchased in powder form and sprinkled on salads or in plain yogurt, for example. One teaspoon per day is enough. It can also be purchased as a dietary supplement for easier use.
-
Tofu
With 36g of protein per 100g, it's also an excellent source of protein. Tofu is a legume derived from the soybean. It contains all the essential amino acids our bodies need.
-
Hemp seeds
They contain 26g of protein per 100g. They are very nutritious and contain a significant amount of fiber, vitamins, and minerals. This food is rich in omega-3 (essential fatty acids).
-
Lentils
Lentils are a high-protein legume, with 25g of protein per 100g. They are rich in plant-based protein, iron, antioxidants, and minerals. They have a low glycemic index and are low in fat.
-
Fenugreek seeds
These seeds are a nutrient-rich legume and contain 23g of protein per 100g. They contain iron, protein, fiber, magnesium, phosphorus, lipids, calcium, and essential fatty acids. They are consumed as a spice.
-
Tempeh
Like tofu, tempeh is made from soybeans. It contains 20 grams of protein per 100g and all the amino acids our bodies need.
-
Chickpeas
Chickpeas are an excellent source of plant-based protein, containing 19g of protein per 100g. They are also a very good source of fiber, magnesium, and calcium.
Other legumes like split peas are also a very good source of plant-based protein.
-
Sesame seeds, sunflower seeds, poppy seeds...
From the oilseed family, seeds have a satiating power and are rich in omega 9. They contain 18g of protein on average per 100g.
-
Chia seeds
They contain 17g of protein per 100g. These are complete proteins. Chia seeds contain all 9 essential amino acids that make up proteins. They are rich in omega-3 (essential fatty acid) and fiber.
-
Quinoa
This food contains 14g of protein per 100g and is gluten-free. It is highly digestible, low in fat but rich in iron and protein.
-
Beans: 9g of protein per 100g
With 9g of protein per 100g, beans provide an additional source of protein. Beans come in several varieties: white, red, and black. Beans are legumes that are an excellent source of protein. They are rich in fiber, iron, phosphorus, and antioxidants, and contain very little fat.
-
Cereals
Grains, such as wheat, rice, and corn, contain an average of 8g of protein per 100g. Whole grains are preferred because they are more filling.
-
Nuts
Walnuts, hazelnuts, cashews, almonds… are oilseeds that are sources of vegetable protein.
Also discover our snacks and meal bars rich in plant-based protein. Our Original snacks , meal bars, and drinks are packed with protein. A convenient way to boost your nutrient intake. All our products are vegan, gluten-free, lactose-free, and GMO-free!
Our protein snacks
To learn more about plant-based protein and protein in general, we invite you to consult our guide or seek advice from a nutrition specialist who can help you with your diet.
In summary.
A diet should be varied and balanced. Protein plays an essential role in our bodies, so don't neglect this nutrient. There are many foods rich in plant-based protein, and it's important to eat a variety of plant-based protein sources to ensure your body gets all the amino acids it needs. You can consult a nutrition professional who will tailor your diet to your specific needs.
