1, Wheat and Cereals
Of all plant sources, wheat provides the most protein in the human diet. The protein content of cereals and foods made from cereals is in the range of 7-15%, which is generally lower than animal protein foods. Wheat gluten, extracted from wheat, is a by-product of starch production. The protein content of gluten is as high as 75-80%, and it can be added to various foods. It is what we commonly call "gluten". However, although gluten can provide us with protein, it can also cause celiac disease in some people.
2. Soy Protein
Soybean protein is the most popular source of plant protein. Soybean contains 35-40% of total protein and has a balanced amino acid composition. These advantages make soybean protein an important source of plant protein. my country is the hometown of soybeans and has a history of eating for thousands of years. It is one of the first countries in the world to produce soy products, such as tofu, fermented bean curd, soy milk, tempeh, soy sauce, soy sausage, and shredded tofu.
3. Peas and other beans
It can be processed into powder, protein concentrate or protein isolate, and the protein content after processing is as high as 85-95%. These products can then be used for baking, processed meats, etc. The same beans, red beans, peas, kidney beans, mung beans and other beans mainly contain starch, their protein content is not as high as soybeans.
4. Fake grain
For example, quinoa, buckwheat, chia seeds, etc., are called fake grains because they are gluten-free. It has a good amino acid composition from a nutritional point of view. Quinoa is called a "super grain" by many people because it is rich in protein, fiber, trace elements such as iron, copper, and vitamin B.
5, nuts or seeds
The difference in protein content in nuts is very large. Peanuts, walnuts, almonds, pistachios and cashews have the highest protein content, about 20%, even higher than 20%, followed by hazelnuts and pine nuts, etc., about 11-15%. Pecans have the lowest protein content, less than 10%. Daily we put nuts as snacks, can also use it to make cakes, cakes, biscuits and other food. However, most of the nuts and seeds are very high in oil content. In order to prevent our fat intake from exceeding the standard, it is advisable to take it in moderation. In particular, most of the nuts on the market are added with sugar, salt and other condiments, which makes eating too many nuts more likely to make us fat.
6. Oil crops
Such as sunflower seeds, by-products after the extraction of oil is rich in protein. The protein content of sunflower kernel is about 21%-31%, and contains a large number of sulfur-containing amino acids. However, most plant proteins lack sulfur-containing amino acids.
7. Seaweed
The protein content in natural seaweeds is relatively low, about 6-30% dry weight, and it varies greatly depending on the species, season and environmental conditions.
Advantages and Disadvantages of Plant Protein
Why do we always say that plant protein is not as good as animal protein?
This is because the amino acid composition of animal protein can better meet the needs of the human body, and the digestion and absorption rate of animal protein is higher. All kinds of proteins in the human body are composed of 20 kinds of amino acids according to different types and quantities. Among them, 12 kinds can be synthesized by our human body, and the remaining eight kinds of amino acids cannot be synthesized by the human body and must be ingested from the outside. Plant proteins are relatively deficient in these amino acids: lysine, methionine, threonine and tryptophan. Therefore, in our daily diet, we can combine plant protein and animal protein to obtain better nutrition.
At the same time, another important indicator to measure the value of protein is the digestion and absorption rate of protein in the human body. When we eat the whole soybean or nuts, there is a fiber film around the plant protein. This film makes the digestive enzymes in our human body unable to directly contact with the plant protein and is difficult to digest. Therefore, the digestibility of plant protein is not as high as that of animal protein. And when we process these plants into tofu or slurry, the digestibility increases a lot.
Not only that, plant protein often coexists with starch, dietary fiber, polysaccharides, and phytic acid. Some of these factors also affect protein digestion and affect the body's absorption of minerals such as calcium and magnesium.
Plant proteins also have unique advantages. Plant protein contains no cholesterol and almost no saturated fatty acids, helping to reduce the risk of cardiovascular disease. Therefore, plant protein is more suitable for friends with high blood lipids and obesity.