Protein-Rich Foods: The Hidden Benefits of Plant-Based Proteins

It is often said that proteins help with weight loss and athletes need a lot of them. However, they fulfill much more important functions in the body: Proteins are the building blocks for every single cell in the body! They also have other important tasks. For example, they are the starting material for enzymes and hormones. In our blood, they act as transport proteins for vitamins, trace elements, and oxygen. Our immune system also depends on a good supply of proteins, as even antibodies are ultimately made up of proteins. A good protein supply is therefore absolutely essential for life.

Lots of protein, faster metabolism?

Eating enough protein is actually beneficial for our metabolism. Protein-rich foods not only satiate well, but also help stabilize blood sugar levels and prevent cravings. When focusing on protein, make sure to include plant-based sources, as not only meat and eggs are good suppliers of protein. Pumpkin seeds, sunflower seeds, oats, whole grain products, legumes, and green leafy vegetables are particularly rich in healthy plant-based proteins. Plant proteins also have the great advantage of putting less strain on our acid-base balance compared to animal proteins. Animal foods contain many sulfur-containing amino acids (proteins) that are broken down into acids in the body and therefore greatly contribute to acidification.

This does not mean that from now on you have to only eat low carb - with few carbohydrates and especially high protein. If whole grains, legumes, nuts, and vegetables have rarely been on your menu, feel free to reach for them more often. Because a balanced and varied diet with as many plant-based foods as possible is not only the key to a healthy metabolism, but also to our health.

How much protein do we really need?

The amount of protein the body needs varies individually and depends, among other things, on body weight and age, as well as on how physically active we are. As a general guideline, the German Nutrition Society recommends 0.8 grams per kilogram of body weight. Therefore, a person weighing 70 kilograms needs around 56 grams of protein per day.

Elderly individuals aged 65 and above, pregnant women, and breastfeeding mothers need a bit more: For pregnant women and seniors, the factor is 1 gram of protein per kilogram of body weight, while for breastfeeding mothers, it is even 1.2 grams. Those who engage in intense sports or physically demanding work also have higher protein requirements. More protein, more muscle building? The "more is better" approach does not hold true, as our body can only convert as much protein into muscles as it has earned through training.

Differences in proteins

But it's not only about the quantity, but also about the type of proteins. Not all proteins from protein-rich foods can be equally well utilized by the body. Biological value is a measure of how well our metabolism can convert proteins from food into body proteins. When considering each food individually, the biological value of animal protein is slightly higher because it is more similar to our human protein. However, this measure is not necessarily practical. With each meal, we consume different protein sources anyway - the various protein-rich foods such as whole grain rice, broccoli, or almonds complement each other, significantly improving the digestibility of plant proteins. Plant proteins also have many advantages for our health.

Plant-based proteins are healthier

A healthy diet also means including many plant-based protein-rich foods in your meal plan. Because those who eat a lot of plant-based proteins live healthier and can effectively reduce the risk of cardiovascular diseases - this is now agreed upon by medical professionals. On the other hand, studies show that excessive consumption of animal protein-rich foods and meat increases the risk of diseases. Of course, not all animal proteins are equally unhealthy - it also depends on a healthy balance here.

Plant-based protein: These protein-rich foods provide a lot

Even with plant-based foods, we can easily meet our needs. Plenty of protein is found in legumes such as lentils, chickpeas, and beans, pseudo-grains like quinoa, buckwheat, and amaranth, grains like millet, oats, and brown rice; as well as in nuts and seeds, vegetables like broccoli and spinach, and soy products like tofu.

A protein-rich diet is often equated with low carb, meaning a low-carbohydrate diet. However, this does not have to be the case, as all plant-based protein sources also provide healthy fiber and complex carbohydrates. Lentils and quinoa, for example, are not only very protein-rich foods, they also contain plenty of food for our good gut bacteria with around 7 and 10 grams of fiber per 100 grams, respectively. It is true that a protein-focused diet can promote weight loss: proteins are filling, they help stabilize our blood sugar levels (ideally in combination with fiber), and our body already uses about a third of their calories to metabolize them.

The healthiest animal protein-rich foods

All animal products provide a large amount of proteins. Lean meat varieties such as chicken and turkey breast as well as beef steaks are among the healthiest top sources of protein. Fish has the advantage of providing healthy omega-3 fatty acids in addition to protein. Eggs are also a good source of protein. Dairy products offer slightly less protein in comparison. The protein content in cheese, yogurt, and milk also depends on the variety. For example, low-fat natural yogurts (1.5 percent fat) contain around 5.4 grams of protein, while Greek yogurt (10 percent fat) provides about 3.3 grams.

Conclusion:

Proteins are very valuable when it comes to eating healthily. Focus especially on proteins from plant sources. These are low in calories, keep you full for a long time, and come with important nutrients. You can supplement these with dairy products, eggs, and poultry from organic farming.