What’s the real reason for including plant-based proteins in your meals?

The importance of including vegetable proteins in daily nutrition implies numerous health benefits, such as receiving a good supply of nutrients such as vitamins, minerals, fiber and antioxidants.

“Proteins are large, complex molecules that do most of the work in cells and are necessary for structure, function and regulation of the body’s tissues and organs“, summarized in MedlinePlusthe United States National Library of Medicine.

The quality of proteins has been discussed for years of animal originas it indicates a negative impact on the human body and the environment.

For this reason, more and more people are opting for plant-based protein diets to reduce their meat consumption.

“The quality of plant proteins is different from animal proteins and also varies depending on the vegetable you choose,” he explains. María T. López, Nutrition and Dietetics Technique in an article by Know how to live.

And he adds: “Proteins from animal foods are considered to be of high biological value, that is, of better quality since they contain all the essential amino acids, which is not the case in plant proteins.”

Anyway This doesn’t mean that some are better than others. since animal foods have other components that may be less healthy.

How much protein does the body need

The amount of protein the body needs varies depending on the person and factors such as weight, gender, activity level or age.

On average, a healthy adult should eat at least 0.83 grams of protein per kilogram of weightmaintains the specialized site Food facts for healthy choices.

For example, if a person weighs 60kg it means they should consume a minimum of around 50g of protein per day (60kg x 0.83g = 49.8g).

If you have to keep in mind that this is a general recommendation. Requirements vary individually and each case is different.

From there the importance of consulting a doctor or nutritionist before making an important decision related to health and nutrition.

Why it’s important to include plant-based proteins in your meals

Proteins are made up of amino acids, essential molecules since the organism cannot synthesize them on its own and must obtain them from food. Protein is considered one of the three macronutrients

According to the Spanish Society of Dietetics and Food Sciences (SEDCA), it is recommended that at least the 50% of your total daily protein comes from plant sources.

Among the advantages they offer are the following:

They improve digestion Thanks to their soluble and non-soluble fiber content, they are digested more slowly, thus improving metabolism.

They help cardiovascular health because they contain a small amount of saturated fatty acids and provide important nutrients, such as vitamins and minerals, phytochemicals and antioxidants.

Which foods are rich in plant proteins

When it comes to mentioning foods that provide plant-based protein, the list is long:

Legumes such as beans, dried peas, lentils and chickpeas.

Cereals and pseudocerealsamong which oats and quinoa stand out.

Peanuts such as walnuts, hazelnuts, almonds, peanuts and chestnuts, which offer not only protein, but also healthy fats and other essential nutrients.

The importance of legumes lies in their contribution of iron and B vitaminsessential for maintaining brain and blood health.

Its high fiber content also promotes a sense of satiety, contributing to body weight control.

At the same time Quinoa It stands out for its richness in essential amino acids and a low glycemic index, which promotes the control of cholesterol levels, especially in people with a history of cardiovascular complications.