Often neglected, proteins of plant origin have their place in the context of a healthy and natural diet. Discover the different foods rich in vegetable proteins.
The right balance between animal and vegetable proteins
We know that proteins are essential for the functioning of our bodies, especially in athletes. Without them, sweating in the weight room won't do much. They are indeed essential for building muscles. These macronutrients can be of animal or vegetable origin.
If protein deficiency is rare, the balance between vegetable and animal proteins is rarely respected. However, plants are an important source of protein and should constitute at least half of our protein intake. Discover the best sources of vegetable protein to reach your daily quota with confidence.
Cereals, unsuspected allies!
The first obvious and yet often overlooked source of vegetable protein is cereals. Admittedly, they constitute a significant contribution to carbohydrates, but they can also contain up to 15% of proteins. A significant contribution, coupled with complex carbohydrates which can clearly be used in the context of mass gain. So make peace with starchy foods and rediscover the pleasure of porridge at breakfast.
Cereals richest in proteins:
Oatmeal and buckwheat (13%)
Spelled flakes (14%)
Quinoa (13% and a full intake of amino acids)
Spelled (14%)
Whole pasta (12%)
Legumes and their exotic flavors
With their average intake of 22% vegetable proteins, legumes are very interesting both for their muscular contribution and for their intake of minerals and iron.
Still little used in French cuisine, they are already an integral part of many culinary cultures around the world: hummus and falafels from Lebanon, a burrito with beans from Mexico, pasta with chickpeas from Italy, dhal from lentils from India… The ways of cooking them are as varied as they are delicious. The icing on the cake, they also provide a very good fiber intake, for digestion at the top!
Among the most common legumes are:
Chickpeas (20%)
Red beans (25%)
Coral lentils (28%)
Green lentils (20%)
Soybeans and their multiple possibilities
Soybeans are part of the legume category but there are endless variations. Cooked since the dawn of time in Asia, it provides a vegetable protein intake of 15 to 50% and is an excellent source of iron.
It is found in its raw and ancestral forms such as tempeh or tofu, but also in steaks and prepared meat substitutes. These are generally much tastier and interesting in texture for recalcitrants. We will then choose the organic, with the shortest and simple composition possible while monitoring fat intake. A processed product is always less reliable than natural versions.
The best soy options:
The soy protein textured (50%), used to replicate meat dishes like minced meat, meatballs or sausages.
The tempeh (20%), a fermented release from Indonesia that destroys its anti-nutrients.
The tofu, Lacto-fermented or single (17%).
The soy flakes (38%) to enhance the morning porridge.
Seitan for those nostalgic for meat
Rich in vegetable protein and low in fat and carbohydrate, the seitan is somewhat equivalent vegetarian chicken. Can't live without your steak? Seitan is for you! It is made from wheat gluten and can be seasoned as desired.
It is used to create imitation meat, namely meat substitutes which are close in taste and texture. Little known in Europe, seitan is widely used in different Asian cuisines. You can prepare it yourself, from gluten sold in organic stores, or bet on ready-to-use steaks, always checking their composition.
Its intake generally varies from 15 to 27% protein depending on its method of preparation.
These unsuspected foods rich in vegetable proteins
Finally, there is one last category of food: oilseeds and seeds. Rather known for their contributions in good fats, they also have a very high content of vegetable proteins (up to 30%).
Nuts, almonds, peanuts, squash, hemp, flax seeds… All these foods are perfect for a small snack that stalls or to enhance your dishes. Very rich in minerals, they are the ideal snack after a sports session to help recovery.
Come on, giving up your prime rib once in a while shouldn't be any more complicated. Give them vegetable protein a chance, you might just enjoy it!
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