?Is plant protein good enough for you
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?Is plant protein good enough for you

Plant proteins are incomplete proteins that lack one or more essential amino acids, and most plant foods are a source of incomplete protein.The essential amino acids that are insufficiently available in plant sources are: Methionine, as its quantities in legumes are low, and lysine, where its quantities in grains and seeds are low, and tryptophan. It is worth noting that the low consumption of these amino acids is associated with lower levels of protein production in the body, according to a study conducted at the Slovak Medical University in 2005, which was conducted with the aim of knowing the benefits and caveats associated with plant proteins.

There is another type of protein, which are complete proteins that contain all the essential amino acids in sufficient quantities, such as animal foods such as dairy products, eggs, meat, poultry, and seafood, in addition to soybeans.

Benefits of plant protein

?Is plant protein good enough for you

    • Potentially reducing diabetes risk: A review of a large group of studies published in 2017 in the Journal of Geriatric Cardiology indicated that vegetarian diets positively affect type 2 diabetes and reduce its complications in the blood vessels. Consuming certain fruits and vegetables, such as root vegetables, green leafy vegetables, berries, grapes, and apples, is associated with lower rates of diabetes, and legumes have been shown to improve the body’s insulin resistance and reduce the risk of metabolic syndrome.
    • The possibility of lowering the risk of heart disease: a decrease in blood pressure, cholesterol levels, and the risk of heart disease was greater for those who followed a diet rich in protein, half of which came from plant sources, and low in saturated fats, compared to those who followed a diet rich in carbohydrates and low in saturated fats.
    • Possibility of reducing the risk of cancer: A vegetarian diet can help fight several forms of cancer without causing harmful or unwanted side effects. A well-planned vegetarian diet is simple and inexpensive, reduces the risk of disease in general, and reduces disease progression in those with it.
    • Eating meals rich in vegetable protein can help you maintain a healthy weight, and it was discovered that eating a good amount of nuts, which are a source of vegetable protein, is associated with weight loss, according to an observational study conducted at Harvard University in 2011 on 120,000 healthy, non-obese men and women over a twenty-year period.In addition, it has been found that eating one serving of beans, chickpeas, lentils, or peas per day can increase feelings of fullness, in addition to the possibility of improving the ability to control and reduce weight, according to another study conducted at the University of Toronto in 2014.

Disadvantages of relying entirely on plant protein

Despite the many benefits of vegetable protein, relying mainly on it only by following a strict vegetarian diet can cause a range of negative effects, and the following points illustrate some of the damage caused by vegetable protein:

  • Lack of important nutrients for the body: Animal protein sources are characterized by their high content of a group of nutrients that plant foods often lack, and on the contrary, many nutrients are available in plant sources that animal sources lack, so eating balanced quantities from the two sources is the best way to get all the nutrients your body needs. Here are some of the elements that vegetable protein lacks.
  1. Vitamin B12: It is found mainly in animal products such as fish, meat, poultry, and dairy products.
  1. Vitamin D: It is found in oily fish, eggs, and milk products.
  1. Docosahexaenoic acid: Docosahexaenoic acid is an essential omega-3 fat that is found in fatty fish and is difficult to obtain from plant sources.
  1. Zinc: It is found mainly in animal protein sources, such as beef and lamb.
  • Adverse effects of soy: Soybeans are considered a health food in general, and are used in many food industries, such as the use of the protein in soybeans to make soybean meat (in English: Textured vegetable protein) and many processing materials and flavor enhancers are added to it. One of the harmful effects of soy is that it may cause allergic reactions in some people, as well as the harmful effect of monosodium glutamate. Soy alternative meats contain MSG, which can cause a range of symptoms for those who are intolerant: stomach upset, vomiting, diarrhea, irritable bowel syndrome, rashes, headaches, and more.

Sources of plant protein in food

    • Soybeans: Soybean products such as tofu, tempeh, edamame, and soy milk are among the richest sources of plant protein.
    • Lentils: Red and green lentils contain a good amount of protein, fiber, iron, and potassium.
    • Peanuts are a rich source of protein and healthy fats.
    • Chickpeas and dried beans: Each of the different types of chickpeas and beans contains a good amount of protein, and other important nutrients.
    • Oats: Half a cup of dry oats contains 6 gram of protein; while oats are not considered complete proteins, they do contain high-quality protein when compared to commonly consumed grains.Like rice and wheat,
    • 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.
    • Nuts and seeds: They are a good source of fiber, healthy fats, and many vitamins and minerals.
    • Some types of fruits and vegetables: All fruits and vegetables contain protein, but in very small quantities, so they cannot be considered a good source of protein, but some vegetables are distinguished by containing a larger amount than others, such as broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and cabbage Brussels.

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