The best combination of vegetable protein sources

Plant-based foods with a high protein content are among the most sought-after products. Protein is one of the most important components of nutrition and is needed for your muscles, bones, skin, hormones and immune system to function properly. The enzymes that are involved in many important biological processes, such as e.g. B. play a key role in digestion.

1. That’s why you need enough protein

Amino acids are the building blocks of proteins and an important part of health. When we eat protein-rich foods, they are broken down into their amino acid components.

Different foods contain different amino acids. There are 20 amino acids in total. Once in the body, they are transformed and reorganized to perform various important functions.

When you decide what high-protein food to eat, the goal is to get all of the building blocks. Animal foods like meat, eggs, and dairy contain all 20 amino acids, while plant-based protein may be missing one or more amino acids.

Selected plant foods meet the 20 amino acid quota. Others can also meet this need when eaten in certain combinations. For example, rice and beans together cover all 20 amino acids.

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2. Complementary Proteins

Each plant you eat has a different amino acid profile. Grains and cereals, for example, have extremely low levels of lysine. So little that they cannot even be considered a source of lysine. If you only eat grains and cereals, you’re not getting enough lysine, and that’s bad.

However, legumes such as peanuts, peas, dry beans and lentils are high in lysine. On the other hand, legumes are not good sources of tryptophan, methionine, and cystine, but these amino acids are found in grains and cereals. As long as you eat some grains and some legumes, you’re getting some of each essential amino acid.

Grains and legumes are called complementary proteins because when you combine them, you get all the essential amino acids. Nuts and seeds are also complementary to legumes because they contain tryptophan, methionine, and cystine.

3. Vegetable protein combinations

You don’t have to eat complementary proteins together at every meal. 3 As long as you eat a variety of proteins throughout the day, you’ll get adequate amounts of each amino acid.

There are many different ways to include complementary proteins in a vegetarian or vegan diet. Here are some examples and recipes of food combinations that provide complementary proteins:

3.1 Cereals + legumes

  • Tomato soup with orzo and kale
  • Bean balls with tomato sauce and rice
  • Bean balls with gravy
  • Bean Burger (Sloppy Joes)
  • Wraps with beans and avocado cream
  • Pita with chickpea falafel

3.2 beans + rice

  • Brown rice with beans and spinach
  • Stuffed peppers with rice
  • Rice pan with zucchini and eggplant
  • Vegetable rice with spinach salad
  • Bean balls with tomato sauce and rice
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3.3 Pasta/cereals + peas

  • Curry pasta with vegetables
  • Pasta Pesto with Zucchini
  • Chickpeas with baked tomato sauce
  • Chickpea taquitos
  • Chickpea Fattoush

3.4 Whole Wheat Bread/Whole Wheat Pasta + Peanut Butter

  • Oat Peanut Butter Bars
  • Creamy peanut butter noodles
  • Oat Chocolate Peanut Bars
  • Nuss Donuts
  • Tahini muesli bar with figs
  • Or, for example, a peanut butter sandwich with whole wheat bread

3.5 nuts/seeds + legumes

  • Protein Chocolate Cookies
  • Blueberry Cheesecake
  • Grain Nut Bread
  • Or, for example, salads that are prepared with beans and nuts or seeds

3.6 Chickpeas + Tahini

  • Hummus
  • Millet patties with sweet potato hummus and salad
  • Lentil quinoa patties with green tahini and brown rice
  • Or, for example, hummus with whole wheat flatbread)

3.7 Roasted nuts/seeds + peanuts

  • Oat Peanut Butter Bars
  • Oat Chocolate Peanut Bars

3.8 yoghurt + sunflower seeds/almonds

  • Yoghurt walnut bowl with banana

3.9 Tofu/Tempeh + Naturreis/Quinoa

3.10 lentils + almonds

4 Plant-based protein foods table (protein per 100 grams):

  • Soybeans 34 g (contains all essential amino acids)
  • Hemp seed 32 g (contains all essential amino acids)
  • Pumpkin seeds 30 g
  • Almonds 29.1 g
  • Sunflower seeds 27 g
  • Peanuts 25g
  • Flaxseed 24.4 g
  • Red lentils 24 g
  • Chia seeds 22 g (contains all essential amino acids)
  • Pistachios 21.8g
  • Cashewkerne 21 g
  • Kidneybohnen 21 g
  • Natural tofu 16.7 g (contains all essential amino acids)
  • walnuts 15.3 g
  • Amaranth 14.5 g (contains all essential amino acids)
  • Quinoa 14 g (contains all essential amino acids)
  • Edamame 13 g (contains all essential amino acids)
  • Oatmeal 13 g
  • pine nuts 13 g
  • Couscous 12 g
  • millet 11 g
  • Buckwheat 9.8 g

5 complete plant-based proteins

Soy is naturally low in fat and has all of the essential amino acids 1 , the same ones found in meat. It’s also a good source of healthy fats and phytochemicals. It’s usually available as tempeh or tofu, and soy milk is a popular substitute for milk. Edamame is another easy source of soy protein.

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Amaranth, quinoa, hemp seeds, and chia seeds are also complete proteins. If you eat any of these foods along with other protein sources, you can get all of the essential amino acids every day.

health is delicious

Integrating healthy foods into your diet is often easier than you think. Combinations of healthy and nutritious foods enliven everyday life, provide more energy and pleasure when eating. Because food should not only be healthy, but taste good, give you strength and make you happy.

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