The protein
It is a macronutrient whose main function is structural, it is the main component of our cells, it has functions in the growth and development of tissues, also in cellular repair, in various biochemical reactions... It is the macronutrient whose requirements vary the most depending on different physiological situations: pregnancy, breastfeeding... Or depending on the physical activity performed: both by intensity and frequency, as well as by type or purpose (gain of muscle mass, loss of body fat...).
Proteins serve many different functions and the body is capable of forming many of them, but we need to get their pieces from food. These pieces are called amino acids , of which essential amino acids are those that we need to ingest through our diet.
Protein can come from both animal and plant sources. In fact, the Spanish Society of Dietetics and Food Sciences recommends that “at least 50% of the total daily protein comes from plant sources , and that no more than half comes from animal sources to maintain an adequate balance.”
One of the benefits of plant protein over animal protein is that it does not contain cholesterol and is richer in fiber. However, it is important to remember that it is necessary to eat different groups of plant-based foods throughout the day (without having to combine them in the same meal) to obtain a protein of high biological value and that together, they provide all the essential amino acids that the body needs.
Recommended amount of protein
It has been scientifically proven that people who follow a vegan diet have a lower risk of suffering from hypertension, hypercholesterolemia, diabetes and osteoporosis, as well as a lower incidence of heart disease, cancer and other degenerative diseases. In conclusion, vegans tend to have better health and therefore a higher quality of life.
The WHO recommends that protein should make up 10-15% of total dietary calories, equivalent to 0.8 g/kg per day . Still, according to a review in the Journal of Sports Sciences , optimal protein intake should be between 1.3 and 1.8 g/kg per day , so although needs depend greatly on different personal and lifestyle variables, the optimal amount would be somewhere between these values. If you are not sure if you are meeting these goals, you can easily figure it out by downloading a food tracking app that allows you to record your regular diet over several days. This will allow you to monitor your protein intake and see if you are reaching the recommended daily amount.
Sources of vegetable protein
Seeds and nuts
Pumpkin seeds, sunflower seeds, sesame seeds, walnuts, cashews, almonds… all of these foods are rich in protein and minerals. Some have a creamier taste, like sesame seeds and cashews, and others have a more earthy taste, like pumpkin seeds and hazelnuts.
Peeled pumpkin seeds, for example, provide 5 g of protein per 15 g serving. They also stand out for their healthy fats, and their iron, phosphorus and magnesium content makes them a good choice for athletes. They are ideal as a snack, to include in energy bars and to add to salads, yogurts or vegetable creams, among others.
Nutritional information: 40 grams of seeds and/or nuts provide us with between 8-10 grams of protein.
Use them:
• Salads.
• Topping on vegetable creams.
• To prepare vegan cheeses.
• To prepare seed butters such as tahini (sesame paste).
Lentils and other dried legumes
Legumes are a great source of protein, complex carbohydrates and fibre. Whether chickpeas, lentils, beans... a 200g serving of cooked legumes provides 10-15g of protein. But that's not all: they are rich in fibre, which is why they are beneficial for intestinal health and are very filling.
Lentils, for example, are considered a source of starch and are also very rich in plant amino acids. The rest of legumes have similar characteristics.
If the excuse is the lack of time to prepare them, a good option is to buy legumes in jars already boiled. In addition, there are many different ways to include them in our daily life, such as in hummus, falafels, salads, etc.
Nutritional information: 1 cup of cooked lentils has about 18 g of protein.
You can prepare yourself:
• Stews with vegetables and spices such as turmeric or cumin.
• Lentil salads with seasonal vegetables.
• Vegan lentil burgers with vegetables.
• Lentil hummus.
Quinoa and Spirulina
Quinoa is a gluten-free pseudo-cereal (technically it is a seed). It provides us with complex carbohydrates as well as protein and fiber.
Nutritional information: 90 grams of boiled quinoa provide us with 8 g of protein.
Prepare:
• quinoa salads with seasonal vegetables.
• quinoa with wok vegetables.
• use it as cereal with your vegetable milk.
Spirulina is a blue-green microalgae and is one of the few vegan sources that is mostly (and dry) protein (60-70%).
Nutritional information: 2 tablespoons of spirulina have 8 grams of protein.
Mix it in:
• green juices and smoothies.
• in energy balls.
• in raw vegan desserts and mueses.
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