For those who have decided to give life a boost, completely renewing their diet, knowing where to start is challenging, especially with the misinformation that works as traps and confuses much more than they help. Vegetable protein is an excellent example of this; it has been a much-discussed topic in recent years, especially when the focus is on whether it meets the needs of our body, just as animal protein has taken the lead over so many decades.
There is no doubt that the source with the highest protein concentration is animal. However, it is not all rosy. In addition to the rich protein concentration, meats also contain saturated fat, which according to a study, consumption in excess can increase LDL. This “bad” cholesterol can increase the risk of heart disease.
The vegetable protein has an advantage over animal protein. Legumes, one of its sources, in addition to having a protein value, also has a concentration of fibres, which when combined provide a feeling of satiety and contribute to good digestion, in addition to reducing the consumption of calories, also collaborating with the low glycemic index, which helps to regulate the concentration of glucose and insulin in the blood.
But after all, does protein meet the needs of our body?
To answer this question, we have separated four myths and truths about plant protein that will shed light on you and change your view on adopting this protein source in your meals.
“Vegetable protein is insufficient for the body.”
MYTH x TRUTH
This statement is the basis for the beginning of a duel between plant and animal protein, the main point of discussion being the question that plant protein foods do not always have all the essential amino acids for the production of proteins.
However, our body does not need all the amino acids to be concentrated in a single food since it alone carries out a process of recycling the proteins that are already in the body, joining the amino acids that it produces and enhancing this process with those that are ingested through food.
A diversified diet of grains, whole seeds, vegetables, vegetables and fruits proves ultimately that vegetable proteins are enough for our body.
“Vegetables produce a lower amount of protein.”
MYTH x TRUTH
The protein concentration in vegetables is lower than in foods of animal origin. However, there is a critical reflection, some studies evaluate the possibility of excessive consumption of proteins, stimulating the predisposition in the development of cancer.
In the end, when consumed in a varied food base, the vegetable protein value produces the right amount of protein, avoiding excesses and providing the essential for the body.
“Vegetable proteins do not produce good results in bodybuilding.”
MYTH x TRUTH
No study proves that plant proteins decrease the results in bodybuilding; on the contrary, plant-based proteins are super positive for muscle health! Grains are rich in “good” proteins and carbohydrates, which help and enhance performance in physical activities.
Overall, the big secret is to maintain a variety-rich diet and keep the focus; after all, “no pain, no gain”.
“Vegetable proteins only have value when consumed in the same meal.”
MYTH x TRUTH
We talk a lot about consuming varieties of foods rich in plant proteins, but there is no need to eat them all at once in the same meal.
This variety should be spread over your daily meals to achieve your total protein.
Discover some foods rich in plant proteins and amino acids
– beans
– Açaí
– Lentils
Leafy greens: broccoli, spinach, kale, lettuce, chard, parsley, – bell peppers
– Quinoa
– Oat
– Almonds and walnuts
– Chia
– Tofu and soy
– Chickpea
Now that you know how to avoid the pitfalls of misinformation, it wouldn’t hurt to try a plant-based protein diet. After all, you only have to win.