Vegetable proteins can be the protein intake of choice, in addition to animal proteins. There are various advantages of vegetable proteins for the health of the body. This type of protein can be found in grains and legumes.
Consumption of foods high in vegetable protein brings a wide range of benefits for health. For those of you who avoid the consumption of animal proteins, such as meat and fish, can make vegetable protein as an option in meeting the needs of protein in the body.
Recognizing Plant-Based Protein Sources
Vegetable protein sources can be obtained easily around us. Some good foods are used as a source of vegetable protein, among others:
The first popular and easily obtainable source of vegetable protein is legumes. The advantage of this protein source is that it has a lot of variety and is easy to process. The protein content in nuts is also high. In a cup of cooked soybeans, there is at least 20-25 grams of protein. While in a cup of red beans, tolo beans, black beans or chickpeas, there are at least 13-15 grams of protein.
Another vegetable protein source that could be an option is tofu made from soy beans. Of about 120 grams of tofu, there are about 10 grams of protein. Besides being easy to obtain, tofu is also easy to process into food and can be consumed at any time.
- Wheat bread
A source of vegetable protein that is also easy to obtain is wholemeal bread. Usually, bread that has a delicious taste is consumed at breakfast. In two pieces of wholemeal bread, there are at least 10 grams of protein.
In addition to some of the above foods, vegetable proteins are also contained in certain vegetable supplements, such as spirulina.
Various Advantages of Vegetable Proteins
Red meat does contain high protein, but the intake of animal protein of this type should be limited. Consuming too much red meat can increase your risk of heart disease, stroke, type 2 diabetes, and premature death. Therefore, many people consider that the consumption of vegetable proteins is more favorable.
Advantages of consuming vegetable proteins for the health of the body, including:
- Lower blood pressure
Vegetable proteins are rich in glutamic acid which is one type of amino acid. According to research, glutamic acid compounds may be able to lower blood pressure. Consumption of vegetable proteins that are able to lower blood pressure can be done by a low-salt diet and multiply vegetables, grains, and nuts.
- Supports heart health
The benefits of vegetable proteins in lowering blood pressure, will provide good effects for heart health. Consumption of this protein can make blood pressure when the heart contracts or when resting becomes lower. This can lower the risk of stroke and coronary heart disease.
- Reduce the risk of type 2 diabetes
One of the studies showed that people with type 2 diabetes who consume vegetable protein sources 3 times each week have better blood sugar and cholesterol levels, when compared to the consumption of 2 servings of animal protein. However, more research is still needed on the matter.
- Keeping your weight stable
A diet that consumes a lot of vegetable protein can help control weight, because it makes a person feel full for longer. This was evidenced in research involving thousands of participants over 20 years. Recommended sources of plant-based proteins include legumes, bamboo shoots and whole grains.
There are various sources of vegetable proteins that are easy to obtain and can be processed into a variety of delicious dishes. But if you have a special health condition, consult a nutritionist before switching animal protein to vegetable protein or increasing the consumption of vegetable proteins.