• They can supplement and even improve the function of proteins of animal origin, with unique benefits for the prevention of diseases.

Within the recommended daily food consumption, proteins are one of the essential pillars that have proven to be neither diminished nor substituted. A minimum daily amount is needed , which currently according to WHO is around 0.8 g of protein per kilogram per day for each individual . It can increase depending on the needs -according to the level of physical activity for example- or it should even increase in advanced ages in combination with strength exercises , according to some studies .

Now, what protein is the best? Objectively, the protein of animal origin - meat, fish, eggs, dairy and other derivatives - is better, or at least more complete, than the vegetable at the molecular level, since all the essential amino acids can be obtained of the same can be obtained. However, vegetable protein, despite being "incomplete", can be equivalent or superior in many ways.

Current recommendations have focused on reaching the pact of daily protein minimums regardless of the source of origin, and the reality is that most individuals get it from meat. But studies in this regard do not support this excessive consumption.

In fact, more and more nutrition experts are repeating the premise similar to the title of a well-known book: "More vegetables and less animals" , alluding to the need to return to the real diet of our ancestors where most of the food It came from the vegetable world . Also, studies like the one published in the JAMA magazine in 2016 suggest that meat as a source of protein would not be as healthy as we thought.

This does not mean that the meat must be banished forever and adopt a vegetarian or vegan diet , but simply that we must apply more moderation to the excessive consumption of meat today, both for environmental contamination -getting meat and derivatives contaminates more-, and for health . In this area, the so-called flexitarian diet , where the consumption of meat is reduced in exchange for including more vegetables and vegetables , is a good moderation option.

The benefits of vegetable protein

The vitamins of group B , vitamins A and vitamin K are found in foods of vegetable origin in percentages similar or even higher than in foods of animal origin, except for a known exception: vitamin B12 . In this case, although it is found in some specific types of algae and in minimal quantities in fortified cereals, if you stop eating meat and derivatives completely, the current recommendation is to obtain vitamin B12 from artificial supplementation. En el resto de casos, no existe tal necesidad.

In addition, at the same level of micronutrients, foods of vegetable origin usually have much fewer calories compared to foods of animal origin, at least when comparing the amount of protein obtained gram per gram. Without forgetting the level of fiber of these foods, which can benefit the intestinal microbiome and reduce cardiovascular risk , something that can not boast food of animal origin.

On the other hand, studies such as the aforementioned JAMA have detected that individuals who consume more protein of vegetable origin also have healthier habits of life in general, even after taking into account factors such as socioeconomic level, weight, or level of exercise. : more vegetable protein lengthens life, decreases cardiovascular risk and the risk of cancer. Several subsequent studies have suggested that only healthy lifestyle habits would not be sufficient to obtain such improvement in general health; In other words, replacing animal proteins -especially if they are processed red meat- by vegetable proteins would improve health in and of itself.

On the other hand, studies such as the aforementioned JAMA have detected that individuals who consume more protein of vegetable origin also have healthier habits of life in general, even after taking into account factors such as socioeconomic level, weight, or level of exercise. : more vegetable protein lengthens life, decreases cardiovascular risk and the risk of cancer. Several subsequent studies have suggested that only healthy lifestyle habits would not be sufficient to obtain such improvement in general health; In other words, replacing animal proteins -especially if they are processed red meat- by vegetable proteins would improve health in and of itself.

The best sources of vegetable protein

The proteins of vegetable origin have a very diverse origin , although soybean and its multiple varieties stand out. In fact, this legume is the most consumed in vegan diets because of its high protein content.

In general, legumes such as lentils, chickpeas, beans, peas or beans are foods rich in vegetable proteins, representing from 20% of the composition of chickpeas to the outstanding 35-36% of soybeans, reaching 50%. % in textured soy. Among other derivatives of soybeans, tofu stands out y el tempeh, aunque estos requieren un mayor procesado que la soja natural.

On the other hand, some cereals and pseudocereals are also rich in protein. For example, rye contains about 10 g of protein per 100 g of product, including 13 g of wheat , 14 g of quinoa , 15 g of spelled , and the remarkable 17 g of oats . For its part, Seitan , a product widely consumed in vegetarian and vegan diets and made from wheat gluten , can contain up to 24g of protein per 100g of product, depending on its preparation

On the other hand, there are nuts , such as almonds , cashews , hazelnuts or walnuts , highlighting almonds precisely because they contain up to 20 g of protein per 100 g of food, although it is not common to consume 100 g of almonds at once.

Finally there is the case of seeds, such as pumpkin or sunflower seeds, or the seeds of flax, poppy, sesame or chia. Among them, pumpkin seeds and chia seeds stand out, with up to 24 g and 21 g of protein per 100 g of product, respectively. Again, it is common to consume lower portions in the same meal, such as 20-30 g, which would provide about 4-6 g of vegetable protein to the dish.