Do you want a better diet rich in protein? You don’t have to eat more meat

This is one of the reasons why the Newly updated food lines for Americans Requires an overall increase in plant protein consumption.

Here are some of the unique advantages of eating more plant foods – no more practical advice on how you can go.

What is plant proteins?

Get more vegetable protein in your diet can be easier than you think that plant protein sources are abundant – and a handful of them are even “complete” sources that contain nine amino acids whose body needs.

“These sources include pistachios, hemp seeds, quinoa and soy food such as tofu, soy milk, EDAMAME and fermented soy (Tempeh),” explains Jill Weisenberger, a recorded dietité based in Virginie and author of the author of the authorization of Prediabète: a complete guide.

Other foods rich in vegetable proteins include a multitude of seeds, beans, nuts and grains such as lentils, nuts, sunflower seeds, sunflower, sunflower seeds, sunflower seeds, sunflower seeds, sunflower seeds, sunflower seeds, sunflower seeds, sunflower seeds, sunflower seeds, sunflower seeds, sunflower seeds, sunflower seeds, sunflower seeds, sunflower seeds Black beans, pinto beans, kidney beans, spirulina, chia seeds, chickpeas, linen seeds, almonds, peas, pea, The peanuts, oats, seitan (wheat gluten) and ancient grains such as spelled, barley and teff.

(Black beans. Pinto beans. Cannellini. How do they stack nutritionally?))

Common vegetables such as yellow corn, potatoes, avocado, green peas, Brussels beaks and asparagus also contain respectable quantities of protein. “It is also often surprising for people of the quantity of protein in broccoli – in fact two grams In a single cup, “explains Christopher Gardner, director of nutrition studies at the Stanford Prevention Research Center in California.

And although these foods may not contain individually as many amino acids as sources of animal protein, “when we eat a variety of plant foods throughout the day, we get all the amino acids we need” , explains Weisenberger.

Advantages of plant protein proteins on animal proteins

Eating more vegetable protein is important, but not only because of proteins alone. Although this nutrient is essential to overall health, “the vast majority of Americans meet and exceed their protein intake needs and there are only rare cases of protein deficiency in the general population, even in vegetarians and Vegans, “explains Gardner.

At the same time, he says, “the average American consumption of fibers is almost half of what is recommended.” This underlines one of the greatest advantages of plant proteins: foods such as lenses, green peas, broccoli, corn, chia seeds, barley, potatoes, quinoa and Pistachios are all abundant in fibers, which is essential for digestive health, blood sugar, blood sugar regulation, drop in LDL cholesterol levels (bad) and reduction in cancer and heart disease.