Vegetable proteins: more fiber and less fat in your dish

When we think of proteins, do we remember what? Meats, is not it? But this important nutrient for the formation of muscles can also be found in products of plant origin. Today you will meet some of them. Come on!

Amaranth – contains about 15% proteins with high biological content, it is a source of calcium with better absorption in the body (bioavailable), phosphorus, fibers and zinc.
PureFit Keto Canada can be used in various preparations without compromising the taste of them, since it has almost no taste. It also contains no gluten.

Mushrooms – great substitutes for meats, with the advantage of having little fat. A steak of 100g of steak comes with about 13g of fat, the same amount of mushroom offers less than a gram of fat.
Shitake and shimeji, traditional Japanese cuisine, are also enriched with folic acid and powerful antioxidants.

Chia – in 100g of it, there is 16g of protein. It is rich in B vitamins, vitamin A, iron, calcium, omega 3 and fiber.
Edamame – have you heard of this food? It is nothing more than the green soybeans, inside the pod, which provides 10.88g of protein and can be harvested in the form of grain, such as pasta and pate, among other ways.
Beans – good source of proteins and fibers, mainly carioquinha type. Combined with carbohydrates of rice, this Brazilian dish can not be missing at your table.
Sesame – who would have guessed that this tiny seed can boost its protein pool, right? It brings 17.73g, and its version in flour, 40.32g.
See other ways to insert protein in your menu without resorting to animal sources:

Chickpeas – a legume typical of Arab cuisine, can replace meat with efficiency, since its protein is fully digested when compared to other vegetable sources.
It also improves mood, as it contains tryptophan, the essential amino acid for the production of serotonin. Just be careful with the calories, because the chickpea is one of the most fattening legumes.

Enjoy it preferably raw, since it offers a very high amount of protein (19.30g). When cooked the food, the value drops to 8.86g of the nutrient.

Oilseeds – are a plus of protein and good fats to complete your menu and strengthen the heart. However, seeds such as nuts, nuts, almonds and pistachios should be consumed in moderation as they are high in calories.
Quinoa – supercereal, source of vitamins, minerals and healthy fat, low glycemic index carbohydrates and all essential amino acids (those our body does not produce) and which form proteins.
This grain has 14.12 grams of protein in its composition, but when cooked the amount drops to 4.40 grams.

PureFit Keto Reviews Another advantage is that quinoa is gluten free – perfect for anyone who has protein intolerance present in it.

Sunflower Seed – provides 20.78g of protein, while its partially defatted flour brings 48.06g. Use it in pâtés, salads and cookies, among other recipes.
Soy – versatile, can be consumed in the form of milk, grain, tofu, cottage cheese. All items provide good amounts of protein. To achieve the recommended daily value, simply consume, for example, 25 grams of soy protein.
Cooked, soybeans have 3.3g of protein per tablespoon, plus isoflavones, which act similarly to estrogen, the female hormone. It is therefore recommended to relieve hot flashes, sweating, insomnia and irritability – common symptoms in menopause.

But remember that the daily recommendation of protein intake is 75g. Keep an eye on nutritional tables and always have professional accompaniment specialized to make important changes in your diet, not to leave lacking nutrients and compromise your health.

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