You've heard about plant-based proteins and want to know more about what they really do for you, and whether they can be an alternative to animal proteins: you've come to the right place. OKR tells you everything.
What are plant proteins?
Proteins are essential nutrients. They must be provided through food for two reasons: nitrogen intake and essential amino acids (proteins are composed of 20 amino acids, 9 of which cannot be synthesized by the body). Dietary proteins must provide these elements to meet the growth needs of children, and the maintenance and energy needs of an adult human. The quality of dietary proteins is measured by their source of nitrogen and essential amino acids.
Moreover, ANSES (the French Food Safety Agency) recommends consuming 60g of protein per day for a person weighing 72 kg, or 10% of energy intake.
Protein can be found in a wide variety of animal and plant-based foods. Meat, eggs, milk, and fish are all sources of complete protein. Legumes, especially beans, lentils, soybeans, and chickpeas, are among the top plant-based sources of protein. Plant-based proteins will have an equally positive impact on your body, especially if you're involved in a weight-lifting program and/or want to build muscle quickly.
Where to find the best sources of plant-based protein?
There are many foods rich in plant-based protein. Therefore, for your well-being, it is advisable to vary your diet to take full advantage of its benefits, as amino acid intake can vary depending on the source.
Here is a list of foods naturally rich in plant protein that will meet your needs:
| Oil fruits. | Walnuts, hazelnuts, almonds, pecans, macadamia nuts, cashews, pistachios, etc. |
| Legumes. | Lentils, dried beans (kidney beans, black beans, flageolets), broad beans, split peas, chickpeas, etc. |
| The seeds. | Sunflower, soybeans, flax seeds, sunflower seeds, sesame seeds, poppy seeds, pumpkin seeds, hemp seeds etc. |
| Vegetables. | Broccoli, potatoes for example. |
| Some cereals. | Oat flakes, bulgur, rye, brown rice, wheat semolina, barley, and buckwheat. These grains are high in protein (containing around 8 to 14 grams of protein per 100 grams of raw product). |
| Algae. | Spirulina. |
You can also find modified products in supermarkets that are a perfect alternative to animal proteins:
- tofu, tempeh, plant-based milks (soy, almond), quinoa.
- Peanut butters (peanut butter)
- Vegetarian sausages and minced steaks.
- Protein powders (hemp, soy, pea, or rice protein.)
Why consume plant proteins?
Richer in fiber and less fat
Most plant-based protein sources are rich in fiber, vitamins, and minerals. Plant-based protein also has the advantage of having a lower saturated fat content than animal protein (generally less than 1 gram per 100 grams of raw product). For the health of your body, it's always best to limit your intake of saturated fat. Excessive consumption of saturated fat can increase the risk of cardiovascular disease, inflammation, chronic illness, and obesity.
Cheaper
Another advantage is that foods rich in plant-based protein are often more affordable than products rich in animal protein. Buying wild fish or organic meat is far from economical, and buying cheap animal protein can be costly for your health in the long run. On the contrary, regular consumption of plant-based protein, especially pulses, is likely to reduce your food budget. Even if you buy organic, you're unlikely to spend more than €1 or €2 per serving of lentils, kidney beans, chickpeas, or other pulses.
Convenient and more ecological
More and more consumers are aware of the need to rebalance their diet between "animal" and "plant-based", especially when the change is beneficial for their health and the environment.
Meat consumption has a negative impact on the environment due to its increasing production and, among other things, the storage regulations that must be followed. Beyond their production method, dried vegetables, nuts, and oilseeds do not require refrigeration and are often available in bulk, reducing the amount of packaging required.
Plant-based proteins are valued for their convenience. Nuts and oilseeds can be stored outside of the refrigerator for months and can be added to any dish without needing to be cooked.
