This does not mean abandoning meat consumption but being aware that many functional quality proteins can also be found in vegetables.
About sound quality proteins, you need to know that not all proteins provide our bodies with the same benefits. The composition of a protein (made of amino acids) differs depending on the food from which it derives. It is confirmed that animal products (above all eggs and meat) provide proteins whose biological value is higher. To replace them with vegetable proteins, it is good to focus on some foods and, above all, vary the diet to absorb all the amino acids we need.
Our list is composed of non-processed ingredients, thus excluding all vegan products such as tofu and seitan, to focus on the raw material.
From a protein point of view, they are the perfect food for our bodies. In addition to being tasty, cheap and often easy to cook, the egg is used as a supplement in the case of protein diets, using only the albumen that is free of fat and cholesterol (more present in the yolk). It is indeed a valid alternative to meat. Albumin, naturally present in egg white, also contains many essential amino acids that are essential for speeding up muscle recovery and hypertrophy.
Milk and cheese
We cannot leave out even them that, being foods of animal origin, they have excellent value for proteins. Often some products such as yogurt, if supplemented with seeds or dried fruit, may present themselves as a protein snack that should not be underestimated at all. If you want to do just the right thing, remember to use honey instead of sugar; although, in very few quantities, it is always a product that provides proteins.
They still come back! And they are right here too. The seed, precisely because it is the one that generates a whole plant, carries with it an immense concentration of nutrients, including proteins. Integrating them in nutrition can only be beneficial. Special mention for chia and hemp seeds for the highest protein content.
We never think about it, but even if it has a low biological value, even pasta has proteins. For this reason, the cereal-legume combo is excellent. The better the quality of the grain used to make the flour, the higher the protein content in the dough, bread & Co. So consider that an excellent pasta and a condiment studied at a table could be worth almost as much as a slice of meat!
Everyone knows this, but a review is always useful. First of all, let’s remember that vegetables are part, in addition to beans, chickpeas, broad beans, and lentils, also lupins, peas, soybeans, grass peas, and carobs. Plants can provide a large protein dose and, if combined with carbohydrates, can provide all the proteins the body needs. In general, the most common fruits have a more or less equal contribution. It is different for fresh vegetables such as peas and lupins, which contain less. In all cases, always remember that cooking can lower the protein quality of all foods, including these.
A separate discussion should be made for soy which, although we now see it everywhere, is a legume that has been exploited a lot by the food industry because of its protein qualities. To date, soy is not very sustainable but has given rise to a series of products that can provide vegetable proteins, think of milk, tofu, tempeh and then the parts of soy available between shoots and fruit real.
In summary, about legumes, the best thing is to eat them often, to vary, and to supplement them with other foods.
Dried fruit is an excellent protein dispenser, but remember that being dry has higher concentrations of fat. For this reason, we must not exceed consumption but stay in the recommended doses. Among all the most proteinaceous is the peanut which, even if we place it in the kitchen as a fruit, is technically a legume. Almonds and hazelnuts follow.
We searched for proteins everywhere, even under the sea, and apart from the fish (which are also very protein-rich), we discovered that algae could enrich our diet with many proteins. Among the various types, you need to look for Nori algae that seem to be the richest in this macronutrient.