Vegetable protein in the diet: Vegan protein sources | overview

Along with carbohydrates and fats, proteins are a main component in the diet. A distinction is made between animal and vegetable protein sources. But which type is better and healthier?

Animal proteins have the advantage that they can be easily utilized by the body. They are similar in structure to the body's own proteins . However, these proteins also contain relatively high levels of saturated fat and cholesterol.

Although meat and eggs as well as dairy products are rich in proteins, they can lead to cardiovascular diseases, gout or lipid metabolism disorders. Vegetable proteins do not have these disadvantages.

If you are interested in vegan protein sources , you will find numerous ways to replace animal protein with plant-based products .

Proteins are made up of amino acids linked together in long chains. There are different types of amino acids. Proteins contain around 20 different amino acids .

Some of these are produced by the body itself, others must be consumed through food.

The essential amino acids that should be included in food include

🌱 Histidine

🌱 Isoleucine

🌱 Leucine

🌱 Lysine

🌱 Methionine

🌱 Phenylalanine

🌱 Threonine

🌱 Tryptophan

🌱 Valine

Sounds chemical and scientific? Yes, but you've probably already come across some of these terms. Lysine, for example, is involved in collagen formation.

This amino acid can ensure the suppleness of the skin and promote the growth of hair and nails . Tryptophan is a precursor to serotonin and is therefore partly responsible for a good mood.

Every single amino acid has its job - and the way they all work together gives your body a good foundation.

The essential amino acids mentioned are found in many foods. If you give preference to plant-based protein, you can access a wealth of foods.

If you follow a vegan diet, you will find numerous foods that are plant-based and contain sufficient protein .

The main suppliers as plant-based protein sources are:

🌱 all kinds of legumes

🌱 Soy products

🌱 Cereals and pseudocereals

🌱 Potatoes

🌱 Seeds and nuts

🌱 Vegetables

Excellent vegan substitute products can also be made from plant-based products and legumes . You don't have to go without anything if you want to eat a balanced and healthy diet.

Quite the opposite : the disadvantages of animal ingredients are eliminated and your body receives everything it needs. Vegan alternatives taste delicious and provide sufficient amounts of protein.

From egg substitutes to perfectly recreated meat substitutes, the modern diet without animal products offers you a wide range of choices .

Other plant-based proteins are contained in nuts . The fat content is higher here, but the vegetable fat is well tolerated and high in energy.

You can also expand your diet with seeds and pseudo-grains.

Good vegetable protein provides:

Flax seeds, hemp seeds, chia seeds, sunflower seeds, amaranth and quinoa.

Grains and vegetables are also good if you want to follow a vegan diet and pay attention to the protein content. The protein content is slightly lower, but vegetables and grains are essential for a balanced diet.

In addition to proteins, the diet should also contain carbohydrates and fats. The fiber it contains is also important .

When it comes to lunch and dinner, it depends on whether and when you have time to cook. Patties made from grains and vegetables are ideal to take with you to work; you can also add a salad .

Lentils are good for Bolognese , they go well with spaetzle or potatoes. Finally, you can also access the many vegan alternatives that are made from soy and lupins or peas: the range of meat substitute products now leaves nothing to be desired in terms of taste.

You'll find everything you like, from burgers to vegan steaks or schnitzels . Tofu and tempeh are products made from soybeans and serve as the basis for interesting and tasty dishes.

With such plant-based products you can achieve a balanced, protein-rich diet. The good thing about it : These vegan substitute products are rich in proteins, so a protein deficiency is impossible with a vegan diet.

Maybe you don't like legumes, but would rather base your diet on vegetables, potatoes and grains . Grain is the basis for pasta, so you can easily integrate various pasta dishes into your menu.

Whole-grain pasta contains 13 grams of protein, and you can supplement such dishes with many types of vegetables. It goes well with a fine tomato sauce, a real classic among pasta dishes.

Protein-rich vegetables with proportions between 2.8 and 4.5 grams of proteins per 100 grams include:

🌱 Kale

🌱 Chard

🌱 Brussels sprouts

🌱 Broccoli

🌱 Artichokes

🌱 Cress

🌱 Spinach

🌱 Savoy cabbage

In potatoes, the protein content is two grams per 100 grams. Potato protein contains a particularly high number of essential amino acids.

Rice is also considered a good source , preferably whole grain or brown rice. Rice also contains minerals such as magnesium, iron, zinc and potassium as well as fiber.

Fruit is also partly included. Avocados are known as a source of protein , but many types of berries also contain a lot of vegetable protein. Goji berries are particularly good at 13 grams per 100 grams, dried apricots and raisins are also notable sources.