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Easily Get Vegetable Proteins from These Foods

Vegetable protein can be your preferred protein intake, in addition to animal protein. There are various advantages of vegetable protein for body health. This type of protein can be found in grains and nuts. Consumption of foods high in vegetable protein brings a variety of health benefits. For those of you who avoid the consumption of animal protein, such as meat and fish, can make vegetable protein as a choice in meeting the needs of protein in the body.

Recognize Vegetable Protein Sources

Vegetable protein sources can be obtained easily around us. Some good foods are used as sources of vegetable protein, including:

  • Nuts

    • The first source of vegetable protein that is popular and easily obtained is nuts. The advantage of this protein source is that it has a lot of variety and is easy to process. The protein content in legumes is also high. In a cup of cooked soybeans, there are at least 20-25 grams of protein. While in a cup of kidney beans, black beans or beans, there are at least 13-15 grams of protein.

  • Tofu

    • Another source of vegetable protein that can be an option is tofu made from soybeans. From about 120 grams of tofu, there are about 10 grams of protein. Besides being easily obtained, tofu is also easily processed into food and can be consumed at any time.

  • Tempe

    • For vegetarians, tempeh is a very important source of protein. From a cup of tempeh, there are at least 30 grams of protein. Tempe is also a food source that is rich in calcium and iron.

  • Wheat bread

    • An easy source of vegetable protein is wheat bread. Usually, this delicious-tasting bread is consumed at breakfast. In two slices of whole wheat bread, there are at least 10 grams of protein.

Various Advantages of Vegetable Proteins

Red meat does contain high protein, but intake of this type of animal protein must be limited. Consume too much red meat can increase the risk of heart disease, stroke, type 2 diabetes, and premature death. Therefore, many people think that consumption of vegetable protein is more beneficial. The advantages of consuming vegetable protein for health, including:

  • Reducing blood pressure

    • Vegetable protein is rich in glutamic acid which is a type of amino acid. According to research, glutamic acid compounds may reduce blood pressure. Consumption of vegetable protein that can reduce blood pressure can be done with a low-salt diet and multiply vegetables, grains, and nuts.

  • Supports heart health

    • The benefits of vegetable protein in lowering blood pressure, will have a good effect on heart health. Consumption of this protein can make blood pressure when the heart contracts and at rest becomes lower. This can reduce the risk of stroke and coronary heart disease.

  • Reducing the risk of type 2 diabetes

    • One study showed that people with type 2 diabetes who consumed vegetable protein sources 3 times each week had better blood sugar and cholesterol levels, compared to consuming 2 servings of animal protein. However, further research is needed on this matter.

  • Maintain a stable body weight

    • A diet that consumes lots of vegetable protein can help control weight, because it makes a person feel full longer. This is evidenced in research involving thousands of participants for 20 years. Suggested sources of vegetable protein include nuts and seeds.
There are various sources of vegetable protein that are easily available and can be processed into a variety of delicious dishes. But if you have special health conditions, consult with your nutritionist before replacing animal protein to vegetable protein or increasing consumption of vegetable protein.

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