9 Healthy Vegetable Protein Sources

Although we cannot feel it yet, we have entered the spring months and there is not much left for summer. We will take off our thick clothes and our weight will come out. Of course, although we always want to live a healthy life, this is not always possible. However, it is important to remember that you have to start somewhere. As a country, we have some shortcomings in terms of balanced nutrition, which is one of the conditions of a healthy life. Protein, We need to take nutrients such as carbohydrates and fats in various proportions, but we do not care much about which food they come from.

Today we will focus on plant proteins, which are very important for a healthy life. First, what is protein? Let’s look at the difference between animal protein and vegetable protein. After this basic topic, we will look at plant sources of protein that are beneficial for your body.

What is protein?

Proteins are organic compounds formed as a result of amino acids linking together by forming chains. Each protein has a special amino acid sequence that determines its properties. There are 20 different known amino acids. Our body can produce 11 of these 20 amino acids itself. The remaining 9 are taken into our bodies by the food we eat. We can reach the 9 amino acids we need in animal protein sources such as meat, milk, eggs and cheese.

Especially In individuals who pay attention to a vegan diet Protein needs can be a problem, but this can be easily solved with a healthy diet. If you make sure that you get these 9 amino acids while meeting your protein needs, you can continue your life with vegetable proteins without the need for animal protein. come on now hLet’s see from which plants you can get protein.

Note: In order to better compare the protein values ​​we will give for the following plants, the average 6 grams of protein from 1 chicken egg Let me tell you what it contains.

9 vegetable proteins that are a source of protein

• Lentil
• Beans
• pistachios
• Chickpeas
• Spinach
• Almond
• Broccoli
• Pea
• Oat

Lentil

Protein content: 18 grams per 200 grams of lentils

It is consumed especially as soup in our country. Lentils are a great food for people who do not want to get protein with animal foods. There are 19 grams of protein in 1 cup (200 grams) of lentils. In our country, lentils, which we see in green, black and red forms, are also preferred as soups and salads.

Beans

Protein content: 12 – 15 grams per 200 grams of beans

One of the most popular foods in our country, beans are among the foods most preferred by those who want to get protein from the vegetable side. 1 cup (200 grams) of beans contains 12 to 15 grams of protein. In addition to a green bean with tomato paste, in salads or with tomato paste, dry beans add color to our tables. We can also find beans in traditional desserts such as ashura.

pistachios

Protein content: 20 grams per 100 grams of pistachios

One of the most popular cookies Pistachios are a powerful protein store. Consuming this delicious snack in small amounts without going overboard will help you meet your protein needs. Apart from this, let us remind you that only 100 grams of pistachios have 562 calories and a high fat content other than protein.

Chickpeas

Protein Content: 19 grams of protein per 100 grams of chickpeas

Chickpea is another food with high protein value.. Chickpeas, which are low in fat, It is a food that can be preferred by people who want to eat healthy.

Spinach

Contains: 2.50 grams of protein per 100 grams of spinach

Although spinach is slightly less in terms of protein compared to other plant foods, it makes up for this deficiency. with its richness in magnesium and potassium. Spinach, which improves your muscle and bone health as well as getting protein, is among the foods that should be in your kitchen.

Almond

Protein content: 18.7 grams of protein per 100 grams of raw almonds

Almond, which is delicious both in its raw and roasted form, is rich in protein as well as many other healthy features. oneThere are 18.7 grams of protein in 00 grams of raw almonds. You can consume almonds as a snack or in your salads.

Broccoli

Protein Content: 3.3 grams of protein per 100 grams of broccoli

Broccoli, one of the most beneficial foods, is a wonderful In addition to being a diet food, it also provides you with protein. Broccoli, which is not missing from the kitchen of healthy people, is generally consumed in the form of salad in our country.

Pea

Protein Content: 5 grams of protein per 100 grams of peas

Having a place in Turkish cuisine, peas are among the protein-rich foods like other healthy foods on our list. There is an average of 5 grams of protein in 100 grams of peas.

Oat

Protein content: 12.53 grams of protein per 100 grams of raw oats

Especially preferred by people who do sportsUlaf is a cereal crop with high nutritional value. Oats have different nutritional values ​​as raw and cooked. 100 grams of raw oats contain 12.54 grams of protein, while cooked or processed oats contain 2.54 grams of protein.