Plant protein types and importance

Plant protein types and importance

Plant proteins are incomplete proteins that we know for the absence of one or more essential amino acids and most plant protein types are a source of incomplete protein.

Plant protein

you have to notice that the essential amino acids that are not adequately available in plant sources are methionine.

as their amounts in legumes are low.


Lysine, where the amounts in cereals and seeds are low, and tryptophan.

you have to notice that low consumption of these amino acids will associate with lower levels of protein production in the body.

we know from a 2005 study at Slovak Medical University, this study conducts to find out the benefits and caveats will associate with plant proteins.

Another type of protein

whole proteins that contain all essential amino acids in sufficient quantities, for example:

animal foods

such as dairy products, eggs, meat, poultry, seafood, as well as soybeans

Amino acids are divided into two main types:

  • essential amino acids, which the body must obtain from food.
  • non-essential amino acids.

which the body can manufacture from the essential amino acids found in food, or through the natural degradation of protein within the body.

thus dividing dietary proteins into two types:

The benefits of plant protein according to the strength of the scientific guide will associate with diets rich in plant protein with many health benefits.

but scientific evidence on them is not as strong, and the following points show a range of potential benefits of eating plant protein:

Benefits with strong scientific evidence of a potential reduction in the risk of diabetes

Plant protein types and importance
Plant protein types and importance

a review of a wide range of studies published in 2017 in the Journal of Geriatric Cardiology indicated that plant diets positively affect diabetes from Type II.

which reduces its complications on blood vessels, as the consumption of certain fruits and vegetables, such as root vegetables, green leafy vegetables, berries, grapes, and apples.

this food will associate with lower rates of diabetes.

and we show you that Legumes improve the body’s insulin resistance.

Legumes also reduce the risk of metabolic syndrome.

consumption of nuts and fiber will associate with the reduction of the risk of type II diabetes.

you have notice that changing the type and source of refined rather than unrefined carbohydrates

monounsaturated and polyunsaturated fats instead of saturated and trans fats

plant protein instead of animal plays a key role in reducing the risk of infection and the development of type II diabetes.

Benefits with less strong scientific evidence are less likely to reduce the risk of heart disease

low blood pressure cholesterol levels and a higher risk of heart disease have been shown when you follow a protein-rich diet half of which is due to plant sources.

low in saturated fat, compared to With those who follow a carbohydrate-rich,

low-saturated diet,

or who follow a healthy diet high in monounsaturated fats.

according to a 2005 Johns Hopkins University study of 164 An adult with a condition called prehypertension or the first stage of hypertension.

On the other hand, these effects have been found to be uncertain

it is difficult to isolate and study the effect of plant protein on heart health separately from other ingredients found in plant or animal protein sources, or a healthy diet.

evidence supports the role of the vegetarian diet in reducing the risk of cardiovascular diseases along with certain foods of animal sources.

such as fish, chicken, low-fat milk, refined carbohydrate-free foods, and processed meats.

according to a review For a wide range of studies published in 2015 in the Journal of Advanced Nutrition.

The risk of cancer is reduced

Plant protein types and importance
Plant protein types and importance

A vegetarian diet is useful in combating many cancers,

without causing serious or undesirable side effects, and a well-planned vegetarian diet is simple and inexpensive.

and you can follow it to reduce the risk of disease in general.

to reduce the development of the disease in people with it, and it is worth noting that early cancer prevention is based on improving diet, lifestyle, and physical activity.

according to a review of the group A large number of studies published in 2018 in a journal known as Medical Data

Plant diets that do not fully contain animal sources, or do not contain only meat, we found that these are to have no greater protective effect than plant diets containing small to medium amounts of animal foods according to the American Institute for Cancer Research.

The possibility of contributing to maintaining a healthy weight

Eating diets rich in plant protein can contribute to maintaining a healthy weight, and eating a good amount of nuts.

that is a source of plant protein will associate with weight loss.

according to a 2011 Harvard-based study of 120,000 healthy non-obese men and women that lasted 20 years.

in addition to eating one serving of beans, chickpeas, or chickpeas, or Lentils, or peas daily, can increase fullness, as well as the likelihood of improving weight control and loss, according to another 2014 study at the University of Toronto

Despite the multiple benefits of plant protein types and the importance of it,

relying mainly on plant sources and relying solely on plant sources through a strict plant system can cause a range of negative effects.

and the following points show

some of the damage to plant protein:

Lack of important nutrients for the body:

we can characterize Animal protein sources by a high content of a range of nutrients often lacking in plant foods, on the contrary.

many nutrients are available in plant sources, which are lacking in animal sources.

so eating balanced amounts of exporters is the best way to get all the nutrients needed by the body.

the following points show the elements lacking in plant protein:

Vitamin B12

Found particularly in animal products such as fish, meat, poultry, and dairy products.

a large number of people who avoid animal foods are vitamin B12 deficient.

Vitamin D

It is available in oil-rich fish, eggs, and milk products, which the body uses better than vitamin D found in very few plant sources.

Docosahexaenoic acid, a basic omega-3 fat, found in fatty fish, is difficult to obtain from plant sources, and omega-3 fats are very important for brain health.

Heme iron

found in meat, particularly red meat, is characterized by the fact that the body absorbs it better than non-heme iron found in plant foods.


Found mainly in animal protein sources, such as beef and lamb, our bodies can absorb zinc in animal protein and use it more easily than zinc found in plant sources.

Harmful effects of soy

Soybeans are generally healthy foods and you will find it in many food industries.

such as the use of protein found in soybeans to make soy meat, which is available in the form of slices, pieces, or granules as an alternative to animal meat.

often we add it to many flavor-enhancing substances.

the following points show some of the harmful effects associated with eating it:

Soy allergies:

Some people experience an allergic reaction to soybeans, and in these people, they may cause a range of symptoms, such as:

  • oral numbness
  • wickedness
  • itchy skin
  • bloating
  • stomach pain
  • diarrhea

and can rarely cause a deadly allergic reaction called hypersensitivity.

The harmful effect of monosodium glutamate

alternative soy meat contains monosodium glutamate, which can cause a range of symptoms for people with intolerance

  • stomach disorder
  • vomiting
  • diarrhea
  • irritable bowel syndrome,
  • rashes,
  • headaches, and other symptoms.

the increase of plant protein sources in food interest in following plant diets or reducing consumption of animal products in recent times.

Some plant foods are excellent sources of protein and other nutrients, often containing fewer calories than animal products, yet obtaining enough proteins, vitamins, and essential minerals may be more difficult for people who never eat meat or animal products.

the following foods are rich in protein.

  • Soybeans

Soybean products such as tofu, endemism, and soy milk are among the richest sources of plant protein.

they contain good levels of calcium and iron, protein content varies depending on the way soybeans are prepared.

the content of each type is clarified:

Half a cup of coherent tofu contains 10 grams of protein.

A cup of edamame pills, known as immature soybeans, contains 8.5 grams of protein. Half a cup of tempeh contains 15 grams of protein. 1 cup of soy milk contains 7 grams of protein


Red and green lentils contain a good amount of protein, fiber, iron, and potassium.

a cup of cooked lentils contains 8.84 grams of protein.


a rich source of protein and healthy fats contains 20.5 grams of protein and 1 tablespoon of peanut butter contains 8 grams of protein.

Chickpeas and dried beans:

Chickpeas and beans of various kinds contain a good amount of protein and other important nutrients, with a cooked cup containing about 15 grams of protein.

Green peas

A cooked cup of green peas contains 9 grams of protein and is a rich source of vitamin A, vitamin C, vitamin K, folate, and manganese.


Half a cup of dry oats contains 6 grams of protein, and although oats are not whole proteins, they contain high-quality protein compared to commonly consumed grains.

such as rice and wheat, and are a good source of magnesium, zinc, phosphorus, and folate.

Nuts and seeds:

28 grams of nuts and seeds contain approximately 5 to 7 grams of protein, are a good source of healthy fiber and fats, and many vitamins and minerals

Some types of fruits and vegetables

All fruits and vegetables contain protein but in very small quantities.

so you cannot consider it as a good source of protein, but some vegetables we characterize by a larger amount of others

  • broccoli
  • spinach
  • asparagu
  • artichokes
  • potatoes
  • Sweet potatoes
  • Brussels cabbage

where a cup cooked from any of them contains about 4 to 5 grams of proteinز

one cup of some fresh fruits contains 2 to 4 grams of protein, such as guava, berries, nectarine, and bananas.

Marigold and quinoa:

Marigolds and kuna contain whole protein unlike other grains, a cooked cup contains 8 to 9 grams of protein and is a good source of complex carbohydrates, fiber, and some minerals.

Nutritional yeast:

A popular plant ingredient made from an inert strain of yeast fungi, Saccharomyces cerevisiae, is usually available in the form of flakes or yellow powderز

used to give dishes a cheese-like flavor, and nutritional yeast is a rich source of protein; 28 grams contains 14 grams of the whole protein.

this is a rich source of fiber and will provide you with a range of vitamins and minerals, such as vitamin B12.


blue-green algae are available in the form of supplements or powder you can add to water, fruit juices and snacks, and has a high nutritional content.

The correct way to eat plant protein

Plant protein types and importance
Plant protein types and importance

you have to eat complementary proteins about how we consume plant protein, by eating two or more plant protein sources.

which are a source of incomplete proteins, as eating these sources together in the same meal or during the day compensates for the lack of amino acids in each source.

this provides the body with sufficient amounts of essential amino acids.

there are many ways to incorporate complementary proteins into the diet.

This depends mainly on the integration of legumes with cereals.

some examples of some meals containing complementary proteins:

  • Soups or soups containing legumes with cereals.
  • salads that we add legumes with nuts or seeds.
  • Whole wheat bread with peanut butter.
  • Chickpeas with whole wheat municipal bread.
  • Tofu with brown rice or quinoa.
  • Pasta with tofu and peanuts.
  • Rice with legumes.

An overview of proteins

proteins are large and complex molecules that perform a wide range of basic functions in the body.

they are responsible for most functions within cells.

as the body needs to form tissues, organs, and organize work among themselves.

Proteins consist of hundreds to thousands of smaller building blocks called amino acids, and it is worth noting that there are twenty different types of amino acids.

these can integrate into long chains to form proteins of different types, and adopt the function of amino acids.

Protein, built-in 3D based on the sequence of amino acids that make up it.

example of the functions of proteins in the body:

the formation of antibodies of molecules alien to the body, and the formation of enzymes necessary for chemical reactions in cells

As for the daily need for protein,

the National Academy of Medicine recommends that at least 0.8 grams per kilogram of adult weight be required, and we recommend daily intake ranges from 10% to 35% of the total calorie intake.

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