Vegetable protein sources
Since the body loses between 40 and 65 grams of protein during plasma donation, it is important, especially as a plasma donor, to ensure a protein-rich diet. Protein is found in animal as well as vegetable protein sources. Whoever is on a vegan diet should always have a look at how many proteins he or she consumes. But of course, this also applies to meat eaters. In this blog article we have compiled our top 6 vegetable protein bombs for you.
Pulses such as lentils, beans and chickpeas are often mentioned first when it comes to vegetable protein sources. And there is a good reason for this: because these are not only protein bombs, but also rich in healthy fibre. For example, red lentils have 27 grams of protein per 100 grams, mountain lentils 25 grams of protein per 100 grams, kidney beans 24 grams of protein per 100 grams and chickpeas 19 grams of protein per 100 grams.
Lentils and beans are number 1
among the vegetable protein sources.
2. Wholemeal cereal products and “pseudo-cereals”
The “pseudo-cereals” are cereals that are not cereals at all. However, it looks very similar and is also used in the same way. For example, quinoa (13.8 grams of protein per 100 grams), buckwheat (9 grams of protein per 100 grams) or amaranth (14.6 grams of protein per 100 grams). But also, whole meal pasta contains 16 grams of protein per 25 grams! Compared to other cereal products, oat flakes also contain a lot of protein (12.5 grams of protein per 100 grams).
Quinoa and Co. can be mixed well with colorful vegetables.
3. Seeds and kernels
Chia seeds (16.5 grams of protein per 100 grams), hemp seeds (26 grams per 100 grams) and flax seeds (24 grams per 100 grams) are great sources of vegetable protein and make great muesli or yogurt. Sunflower seeds and pumpkin seeds (both approx. 23 grams of protein per 100 grams) are also a good protein addition and are suitable as a topping for salads, for example.
Seeds and kernels are perfect as little
extra for yoghurt, salad and co.
4. Soybeans and soy products
Soy products such as tofu, edamame or tempeh are the basis of many meat replacement products. This is because soya and Co. provide a lot of protein! Tofu comes to around 14 grams of protein per 100 grams and Tempeh to 16.6 grams of protein per 100 grams.
Soy products provide a lot of protein.
Nuts are not only great sources of fat, but also great sources of protein. A handful of nuts is the ideal protein snack for in between. But also nut purée and nut butter taste great on bread or in food and provide vegetable protein. Two tablespoons of peanut butter, for example, have eight grams of protein and taste good in sauces or as a spread on bread.
Whether as a snack or as puree –
nuts are a super healthy source of protein.
6. Cabbage vegetables
Vegetables don’t have as much protein as tofu or legumes, but there are three kinds of vegetables that are very impressive. Broccoli consists of 3.3 grams of protein per 100 grams, kale 4.3 grams and Brussels sprouts even contain a whole 4.5 grams. By comparison, other vegetables only contain about one to two grams of protein per 100 grams.
Broccoli, kale and Brussels sprouts clearly
contain more protein than other vegetables.
Vegetable vs. animal protein
Incidentally, it is a mistake to believe that vegetable protein is a “second-class protein”. Although animal protein has a higher value and is therefore processed faster by the body, there are some advantages of vegetable protein sources. For these are rich in fiber, cholesterol-free and rich in unsaturated fatty acids and secondary plant substances. In contrast, food such as fish, eggs and meat contain little ballast materials, many satisfied fatty acids and usually also much Cholesterin. Nevertheless, they are naturally good sources of protein. Whether vegan nutrition or not – vegetable protein suppliers should be on every meal plan. Thus, nothing more stands in the way of plasma donation!