Structured vegetable protein is unhealthy

Vegetable protein: this is how you meet your needs

Von, science journalist

The human body needs proteins for a wide variety of processes. However, they don't have to come from an animal source, either vegetable protein does what this macronutrient is supposed to do. Even more: Corresponding foods contain less cholesterol and (mostly) less fat and purines. Read more about vegetable proteins, their advantages and disadvantages and how they can best meet your needs.

Vegetable protein: foods high in protein

According to the German Nutrition Society (DGE), adults should consume 0.8 grams of protein per kilogram of body weight every day. The easiest way to do this is through animal sources, because it is more similar to human protein.

But that does not mean that vegetable protein is (er) inferior. On the one hand, animal and vegetable proteins complement each other very well, so you can strike a middle ground. Potatoes with egg or cereals with milk, for example, are great combinations. This makes the diet of higher biological quality, fat, cholesterol and purines are saved and at the same time one consumes more complex carbohydrates and digestive fiber (often with fewer calories). On the other hand, you just have to consume more of the food in order to meet the demand accordingly.

Those who concentrate on vegetable protein or want to cover their protein needs (mainly) from vegetable sources are doing something good for their health. A recent study, in which the data of more than 130,000 people were evaluated, suggests that the risk of death and cardiovascular diseases are reduced the more vegetable protein is consumed (instead of animal protein). All in all, you shouldn't overdo it with protein intake, as overdosing can damage the kidneys in the long term.

Those who want to do without animal proteins completely, be it for ethical or health reasons, may find it a little more difficult. However, you can easily reach the recommended daily value if you know which vegetable products contain a lot of protein.

Vegetable protein: food

Especially a lot of the macronutrient are in

  • Dried wheat germ (26.6 g protein per 100 g)
  • Beans (21.1 g protein per 100 g)
  • Peas (22.9 g protein per 100 g)
  • Lentils (23.5 g protein per 100 g)

You can find more examples of vegetable protein suppliers in the article .

Vegetable protein: this is how you meet your needs

To get the recommended amount per day, a daily menu for an adult weighing 70 kilograms (approx. 57 grams) would be, for example, the following:

  • A serving of whole wheat pasta with lentil bolognese
  • Muesli with soy yogurt / milk, nuts and oat flakes
  • 250 grams of potatoes

Vegetable protein: are preparations necessary and useful?

There are some protein supplements for vegetarians and vegans available to buy. They are usually available as a powder that you dissolve in water or vegetable milk and drink, but there are also ready-mixed drinks or bars.

Often there is also sugar in such products, but usually neither vitamins nor fiber, which are found in natural vegetable protein sources.

You can cover your needs better and more naturally with appropriate products, which naturally have a lot vegetable protein contain, i.e. a lot of legumes, whole grain and cereal products. Substitution with food supplements is not necessary with a balanced diet. Not even with strength and endurance athletes.

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