2023-05-20 13:03:09
When following a vegetarian or vegan dietwe generally look for foods of plant origin that are richest in protein. Indeed, these are essential for the growth and repair of bodily tissues, as well as for the proper functioning of the body. immune system. If it is easily found in animal products, it is quite possible to find it in foods of plant origin. It is then possible to turn to nuts or seeds such as cashews, sunflower seeds, almonds or chia seeds. It is also possible to opt for certain soy products such as tempeh or tofu.
But it is certainly the legumes that are the easiest to integrate into a daily, healthy and balanced diet. By choosing protein-rich foods and combining them with other foods, it is totally possible toget all the essential amino acids the body needs to function properly.
Legumes refer to plants grown for their seeds, which are rich in protein, but also in fibre, vitamins and minerals. This is why they are ideal for a vegetarian or vegan diet. Legumes cover a wide variety of plants such as beans, chickpeas, broad beans, peas or peanuts. They can thus be used in salads, soups, vegetarian burgers, as a starter… They are a excellent source of protein but are, in general, beneficial to health thanks to their fiber and nutrient content. But which legumes have the best protein content?
Protein-rich legumes: the top 5
You should know that the recommended consumption of protein is around “0.83 g / kg per day for an adult without pathology or lifestyle requiring readjustment such as athletes, for example”, explains Laura Delage, nutritionist.
THE beans seem to be the ideal legume for a high protein intake. Indeed, with 8 g / 100 g (cooked) it is one of the richest legumes in vegetable proteins. It also has very interesting nutritional qualities, because it is also rich carbohydrates, fiber and vitamins. It is excellent in salads or as a side dish.
THE lentils are also very interesting. Indeed, they contain 10 g (cooked) of vegetable proteins for a portion of 100g. They have a low glycemic index, which allows you to keep energy for the whole day. And the recipes are plentiful. It is thus possible to make a salad, vegetable burgers, a spread or to eat them as an accompaniment.
THE split peas are also very high in protein. With a protein intake of 8.6g/100g (cooked) split peas are perfect for a vegetarian or vegan diet. They can be enjoyed in soup (the famous Potage Saint Germain), purée, spread or salad.
THE Red beans are composed of 9.67 g of protein per 100 g serving (cooked). The texture of these beans generally appeals to young and old alike. It can be used to make a vegetarian steak, in a chili sin carne or in a salad. All you have to do is let your imagination run wild.
Finally, the Chickpeas are known to be a good source of vegetable protein. They contain 8.3g/100g of vegetable protein (when cooked). They are delicious in hummus or falafel. Be careful though, it is important to note that the protein content of legumes can vary depending on the cooking method and the quality of the seeds. Therefore, it is important to ensure that pulses are thoroughly cooked before consumption to maximize their protein and nutrient content.
What is the difference between animal and vegetable proteins?
You must know that animal and vegetable proteins are not quite the same. The former are composed of all the essential amino acids necessary for the growth and good health of the human body. Vegetable proteins on the other hand can sometimes miss of certain amino acids. However, it is entirely possible to combine the two kinds of protein to obtain everything the body needs to be healthy.
“To overcome this lack of amino acid, simply combine your vegetable protein with a starchy food which will contain the desired amino acids. For example, red beans with rice in a chili sin carne, or even lentils with pasta in a pasta salad, or even chickpeas with pita bread.Thus, you will obtain a complete assimilation of proteins.Exception for soy and quinoa which contain all the amino acids, allowing a complete absorption of protein”, adds the nutritionist.
You should also know that animal proteins are generally better absorbed by the body. This is due to their profile and their digestibility. Vegetable proteins are often high in fiber, which can slow down their digestion and absorption.
Laura Delage concludes by explaining that “for some people, legumes are difficult to digest and can cause digestive problems. To reduce these effects, it will be necessary to soak the legumes in water, overnight, before cooking them. If you opt for already cooked legumes, canned for example, simply rinse them before heating them”. The PNS recommends eat legumes twice a week.
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