Dal has more protein than eggs
Plant-Based Proteins: 5 Top Sources of Protein You Should Know
Plant-based proteins: these are the 5 best vegan protein sources
There is one sentence that no vegan can hear anymore. "Where do you get your protein from?" Very easily. From plants - many of them give you large amounts of protein and offer a top range of amino acids. In the following we introduce you to five particularly high-quality vegetable protein sources. Be curious!
5th place: Vegetables - lots of protein, few calories
It's time to take a closer look at a stubborn prejudice: "Salad makes the biceps shrink". What is it really about that sentence? The short answer: nothing.
The long answer: Green vegetables such as broccoli, spinach or kale contain more protein than many think - with a low energy and high nutrient density at the same time. Convince yourself and take a closer look at the following table.
Calories per 100 grams
Protein per 100 grams
For you this means: Here you can eat properly - even if you are currently in the definition phase or are on a diet for other reasons. Because the vegetables are not only naturally very low in calories. It can also be prepared fat-free - for example when steaming in a pot.
You get a very healthy and delicious variety on your plate, which in addition to high-quality protein gives you countless vitamins, minerals and trace elements. At the same time you can buy broccoli and the like from regional cultivation and in organic quality - good for our planet.
Our tip: stock up on frozen vegetables. Perfect for stressful days!
4th place: potatoes and rice - more than carbohydrates
Potatoes and rice are more than just a side dish. In fact, more than a great source of high quality carbohydrates, vitamins, fiber, and minerals. They also provide you with protein. And not with just any protein. First, let's take a closer look at the potato.
Potatoes have "only" 2 grams of protein per 100 grams, but this has it all: Each tuber contains the complete range of amino acids - from non-essential amino acids to the essential group. To get the most out of your potato, it's best to cook it rather than deep-fry it. And: For the sake of the environment, be sure to buy them from local and organic agriculture.
Rice, on the other hand, doesn't shine quite as well - when it comes to the choice of amino acids. But: That doesn't matter at all. Combine it with legumes and you get a high quality protein bomb. Because: while rice weakens with lysine, peas, for example, can score a lot here. On the other hand, pulses do worse when it comes to the sulfur-containing amino acids - of which rice offers a lot.
The rice and pea combo is so strong that it should definitely land on your plate. Either pure or with the help of high-quality sports products. We offer you two options here.
First: Our veePro bars - a vegan protein bar that stands out for its high-quality ingredients and taste. You get 20 grams of high-quality protein and little sugar per piece - because we use stevia for sweetening. Ideal for on the go and available in five flavors.
Second: Our PLANTEIN DUO - a protein powder that does not contain any artificial fillers or colorings, sugar or soy. You can expect around 22 grams of protein based on German peas and rice per serving.
3rd place: Meat substitutes and tofu - taste meets value
Meat substitutes? Tofu? As a high quality source of protein - really?
First of all: the soy for tofu and co does not destroy a millimeter of rainforest. It also does not cause horrific greenhouse gases through thousands of kilometers of transport. Because: Soy for direct consumption is grown in Europe. Without genetic engineering and mostly in organic quality.
But what makes meat substitutes and tofu a good source of protein now? Quite simply: value, taste and diversity.
Value: The amino acid profile of high quality meat substitutes is usually pretty good. Take a look at the Beyond Meat Burger or the Amidori range, for example. Here you will find a mixture of pea and rice protein (Beyond Meat) or pea and oat protein (Amidori). Soy also has the full range of amino acids.
Taste: Taste is absolutely subjective - but we are sure: You will find at least one product that you really like.
Diversity: With meat substitutes and tofu you can conjure up delicious, filling and protein-rich dishes in just a few minutes. Many of them are ideal for diets or as part of a low carb diet. How about, for example, a salad with vegan “chicken strips”?
2nd place: pseudograins - dozens of nutrients in each grain
It will be exciting - we are gradually approaching the top step of the winners' podium. But let's get to second place first.
Pseudograins like amaranth and quinoa are real nutrient bombs. Each grain provides you with protein and minerals - and not too scarce. 100 grams contain around 15 grams of protein, 50 to 210 milligrams of calcium, 9 milligrams of iron and 200 to 300 milligrams of magnesium. Due to the high mineral content, pseudograins are ideal for an alkaline diet.
In contrast to "real" types of grain, amaranth and quinoa are also gluten-free and therefore very easy to digest. They can be prepared in a variety of ways and bring new momentum to the plate. Therefore: Here you are happy to strike and ideally rely on organic quality.
1st place: Legumes - Perhaps the healthiest protein bombs ever
Here it comes, our place 1. Legumes.
Maybe you already expected it. But what exactly makes legumes an excellent source of protein?
- - high protein content: lupins make up 36.2 grams of protein, red lentils make up 23.9 grams, green peas make up 23.1 grams and kidney beans make up 22.5 grams.
- - Dietary fiber: “The more, the better” rarely applies in life - but it does with dietary fiber. And legumes offer a lot of those: Up to 23 grams.
- - Minerals and vitamins: Whether B vitamins, iron, zinc, copper, magnesium or phosphorus - you can find them all in legumes.
- - Little fat: a lot of protein and minerals, but little fat. In other words, like to strike here while on a diet.
- - Good amino acid profile: Legumes contain a lot of lysine and aginine. Their weak point lies in the sulfur-containing amino acids - so combine it with rice or try our V protein.
- - Sustainable: Legumes need less water and land than meat and can be grown in our latitudes. They are also readily available in organic quality.
- - Diverse: lentil soup, dal, hummus, chilli, falafel or burger - the possibilities and enjoyment are almost endless here.
As you can see, there are good reasons to eat legumes as often as possible. Here you are welcome to choose your personal winner - whether lupine or chickpeas, all legumes are about the same healthy. And: it's best to stock up on your supplies.
Conclusion: it's all in the mix
Vegetables, potatoes and rice, meat substitutes and tofu, pseudo-grains and legumes - they are all valuable vegetable sources of protein that can do a lot more:
- - They provide you with long-chain carbohydrates, fiber, minerals and vitamins at the same time
- - They can be produced far more sustainably than any animal protein
- - They contain neither cholesterol nor saturated fat
- - Due to their naturalness, they offer great bioavailability
- - They can be transformed into a variety of dishes
Our tip: Don't choose between them - give everyone a place on your plate. For maximum enjoyment and maximum nutrients.
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