Protein is one of the three macronutrients in the diet. It is used mainly to build tissue throughout the body. While animal products are often looked upon as the only source of protein, vegetables can also provide high levels of the nutrient and can be a healthier alternative to animal sources.
Amino Acids
Proteins are made up of molecules called amino acids. The body produces some amino acids naturally. The remaining amino acids must be consumed through the diet. These are known as essential amino acids. A food source that contains all the essential amino acids is referred as "complete proteins." Those foods that contain only some amino acids are called "incomplete proteins." The main difference between animal and vegetable protein is that animal protein is complete while vegetable protein is incomplete. If you are only getting protein from vegetable sources, you should eat a variety of vegetables. This will ensure that you are consuming all the essential amino acids, as different vegetables contain different amino acids.
How Much Protein Do You Need?
The amount of protein needed is different for everyone. The Institute of Medicine recommends consuming 0.8 grams of protein for every kilogram of weight per day. An average adult's diet is about 15 percent protein. If you are on a 2,000 calorie diet, this translates to about 75 grams of protein. Protein levels should be increased in people who are physically active.
Beans
Beans are one of the best vegetable sources of protein. This includes all kinds of beans, legumes, lentils and peas. One great benefit of vegetable protein is the limited fat content found in vegetables. While one cup of lentils contains 18 grams of protein, it has less than 1 gram of fat. A 6-oz. steak has 38 grams of protein but 44 grams of fat.
Soy
Soybeans and products made from soybeans are extremely high in protein. One cup of soybeans contains 29 grams of protein. Other common soy-based products include tofu and soy milk.
Nuts and Grains
Nuts and grains are other good sources of vegetable protein. This includes any type of nut, such as walnuts and peanuts, and grains like quinoa. Grains also contain vital vitamins and minerals. Nuts have been found to reduce the chances of cardiovascular disease. This is due to the unsaturated fats found in nuts, which actually help lower LDL (bad) cholesterol and raise HDL (good) cholesterol.
Member Comments