Protein (protein) - an important substance for our body. Proteins are divided into two groups: full, containing eight essential amino acids and defective, do not provide a complete composition of amino acids. High quality protein - animal origin, and defective - vegetable.
When we talk about products that contain protein, the first thing that comes to mind - meat. And it includes a really high percentage of protein and a certain amount of fat.
Vegetable protein sources have the advantage over the animals - Calories. And this is an important factor when you are trying to lose weight or maintain weight. However, making a meal plan, you should keep in mind that there must be a combination of different sources of protein that the body receives all the essential amino acids in the right quantities.
About the richest sources of plant proteins talks healthystyle.
1. Quinoa (quinoa rice)
The plant is native to South America. 100 g of product approximately 16 g protein, and up to 20, in some grades
Quinoa - a source of complete protein, containing all essential amino acids for humans, making it unique among other products of plant origin. Quinoa has a low glycemic index, is used in diets for weight control and reduction.
2. soybean
One of the richest sources of vegetable protein. 100 g of product about 37 g of protein.
3. lentil
Each type lentil - excellent supplier of protein, vitamins, potassium, magnesium, phosphorus, calcium and fiber. On average, 100 g lentils provide 25 g of protein.
4. nuts
A handful of nuts can make an important contribution to the nutrition of the body, because they contain healthy fats. 100 g of almonds will provide you with approximately 20 grams of vegetable protein, peanut - 27 grams, cashew nuts - 17 g hazelnuts - 12 g, Brazil nuts - '16
5. beans
Beans - an excellent source of vegetable protein and supplier of fiber, vitamins, minerals and lysine - an essential amino acid needed for growth and repair of tissues. In 100 g of about 22 g protein.
6. sesame seeds
One of the oldest plants cultivated by man. Nutritional value of sesame high. In 100 g - 18 g protein. This is invaluable provider unsaturated fatty acids, amino acids and mineral substances (calcium, phosphorus, potassium, magnesium). Of course, it is impossible to eat some sesame seeds, but for variety and menu additions - great.
