Vegetable protein can be a protein intake of choice, in addition to animal protein. There are various advantages of vegetable protein for body health. This type of protein can be found in seeds and nuts.
Consumption of foods high in plant protein brings various health benefits. For those of you who avoid consuming animal protein, such as meat and fish, you can make vegetable protein an option in meeting the protein needs of the body.
RecognizeVegetable Protein Sources
Sources of vegetable protein can be obtained easily around us. Some foods that are good sources of vegetable protein include:
- NutsThe first popular and easy-to-obtain source of plant-based protein is nuts. 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 are at least 20-25 grams of protein. While in a cup of kidney beans, tolo beans, black beans or green beans, there are at least 13-15 grams of protein.
- KnowAnother source of vegetable protein that can be an option is tofu made from soybeans. From 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 anytime.
- TempeFor vegetarians, tempeh is a very important source of protein. From a cup of tempeh there are at least 30 grams of protein. Tempeh is also a rich source of calcium and iron.
- Wheat breadA source of vegetable protein that is also easily obtained is whole wheat bread. Usually, this delicious-tasting bread is consumed at breakfast. In two slices of whole-wheat bread, there are at least 10 grams of protein.
Apart from being found in several types of foods above, plant protein is also contained in certain plant supplements, such as spirulina.
Bevarious Advantages of Vegetable Protein
Red meat does contain high protein, but this type of animal protein intake should be limited. Eating too much red meat can increase the risk of heart disease, stroke, type 2 diabetes, and premature death. Therefore, many people think that the consumption of vegetable protein is more beneficial.
The advantages of consuming vegetable protein for body health, including:
- Lower blood pressureVegetable protein is rich in glutamic acid which is a type of amino acid. According to research, glutamic acid compounds may be able to lower blood pressure. Consumption of vegetable protein that can lower blood pressure can be done with a low-salt diet and multiply vegetables, whole grains, and nuts.
- Support heart healthThe benefits of vegetable protein in lowering blood pressure will have a good effect on heart health. Consumption of this protein can lower blood pressure when the heart contracts or at rest. This can reduce the risk of stroke and coronary heart disease.
- Reduce the risk of type 2 diabetesOne study showed that people with type 2 diabetes who consumed plant protein sources 3 times per week had better blood sugar and cholesterol levels, when compared to consuming 2 servings of animal protein. However, further research is still needed on this matter.
- Keep your weight stableA diet that consumes lots of plant protein can help control weight, because it makes a person feel full longer. This is evidenced in research involving thousands of participants for 20 years. Suggested sources of plant-based protein include beans, bamboo shoots, and whole grains.
There are various sources of vegetable protein that are easily available and can be processed into a variety of delicious dishes. However, if you have special health conditions, first consult a nutritionist before switching from animal protein to vegetable protein or increasing the consumption of vegetable protein.