Protein is one of the key macronutrients in your diet. It is not only particularly important for people actively practicing sport, but also seniors who need it to maintain muscle mass and general vitality. In addition, its increased supply is equally important from the point of view of weight loss. Proteins allow you to keep the feeling of satiety when limiting calories And they require the body to use much more energy to digest them than fats and carbohydrates.
Although animal products are considered the golden standard of high -quality protein – meat and eggs are extended here – there is a whole group of plant products that can effectively replace them and even outweigh them in terms of protein content. Legumes – beans, lentils, chickpeas or peas – are not only excellent sources of protein, but also ingredients rich in fiber, B vitamins, iron and magnesium.
Before we go to discuss individual legumes, it is worth answering the question of how much protein contains the egg. Well, it all depends on its size, however It is assumed that 100 g of this product provides 13 g of proteins. Its main advantage is that It is full -fledged – In practice, this means that the body can use almost 100 percent. amino acids contained in the egg for the construction of its own structures.
Unfortunately, not everyone can enjoy eggs in any amount. For most healthy people, eating one up to two eggs a day is completely safe and can be part of a balanced diet. The latest scientific research refutes old myths about the harmfulness of cholesterol contained in eggs – it turns out that the diet from the diet has a much lower effect on blood cholesterol than saturated and trans fats.
However, not everyone can eat large amounts of eggs freely. People with an allergy to protein eggs must avoid them completely. In addition, some patients with very high cholesterol or heart disease can receive a recommendation to reduce egg consumption to several pieces a week. Who else should be careful? All those who feel gastrointestinal discomfort after consuming them.
Fasola edamame
Half a glass provides as much as 16.5 g of protein. It is worth emphasizing that soy is full of isoflavones – plant compounds that can support heart health and reduce inflammation. In the kitchen, it works perfectly as a snack in the form of a lubricant for sandwiches, a salad additive, a spotin -like ingredient and a base for vegan burgers and chops.
Lentils
Are you a fan of lentils? This is perfect, because this food offers as much as 25 g of protein in 100 g of dry raw material. Its great advantage is considered that you do not have to soak it and you can enjoy its taste in just a quarter of an hour. You will get it in different colors – red, green and black – each of the varieties has a slightly different taste and texture.
Red beans
Don’t you like lentils? In that case, put on red beans, which is one of the main sources of protein on a vegan and vegetarian diet. By consuming 100 g of its cooked version, you can count on a dose of almost 10 g of protein. What is very important, it also provides fiber, which supports the feeling of satiety and the health of the digestive system. On its basis, you will prepare dishes such as tacos, burrito, soups and sandwich pastes.
Chickpea
Chickpeas are a great option for enthusiasts, curry and stew. It has a creamy consistency and a slightly nutty taste, thanks to which it perfectly matches dishes from different regions of the world. In addition to protein, it provides fiber, folic acid and manganese, supporting heart health and helping to regulate blood sugar levels.
Butter beans
If you are looking for legumes that contain more protein than eggs, put on butter beans. Due to the cream texture, it is fantastic for soups, stew, single -pot and sandwich pastes. A glass of this food will provide you with a portion of 14 g of protein.
Sources: Smher.pl, Eatingwell.com
