Proteins are essential nutrients for the body to function properly. You probably already know that proteins can be of animal or vegetable origin. As protein of animal origin is the best known, plant protein is the subject of so many stereotypes that it’s easy to get lost. If you too want to distinguish the true from the false, read this article to the end. Let’s review the clichés on vegetable proteins here.
Cliché N ° 1: athletes should consume more protein and therefore should eat meat
This statement is partly true. Indeed, the amount of protein the body needs depends on several factors such as sex, age, weight and physical activities.
According to the WHO, an adult who does not practice no strenuous physical activity has a daily requirement of 0, 64 g of protein per kilo. On the other hand, for men and women who practice intense and regular sporting activity, the daily requirement is 1.2 g to 2 g of protein per kilo. This is because proteins are essential for the development of muscles. However, where this cliché is wrong, it is on the need to eat meat.
To cover your protein needs, it is possible to supplement your diet with organic vegetable protein. that comes from plants. Eating a balanced diet and eating better (in terms of both quality and quantity) in the event of intense physical exertion will in most cases be sufficient. And proteins of plant origin can be quite sufficient to complement a sports diet. Moreover, the practice of a high level sport is quite suitable even with a vegan diet , that is to say based on of vegetable proteins.
Misconception N ° 2 : you must eat cereals and legumes at each meal
This first cliché is of course false! Of course, you can very well eat grains and legumes together. But this is not necessarily a need to supplement your protein requirement.
This cliché essentially comes from the fact that methionine, the limiting amino acid (which the body cannot produce, or which it cannot produce in sufficient quantity) in legumes is found in large quantities in cereals. And on the contrary, the limiting amino acid in cereals (lysine) is found in abundance in legumes.
However, it is not essential to eat legumes and cereals during each meal to have all the essential amino acids. This is also the advantage of eating a variety of foods on a daily basis. With the varied dishes that you eat during the week, you will have all the proteins that the body needs. All you have to do is try to eat a balanced diet and vary your meals.
In short, the grains, vegetables, oilseeds and legumes that you will be eating for several days will meet all your needs. There is no point in eating grains and legumes at every meal.
Cliché N ° 3: Vegetable proteins are of poor quality
This statement is of course false. Indeed, even if the vegetable protein may be incomplete, it is not of bad quality either.
Those who have said this advocate the fact that the vegetable protein is of inferior quality. However, plant proteins contain the 8 essential amino acids for the proper functioning of the body.
It is true that the type of protein differs from one food of plant origin to another. But as we eat different types of food every day, the variety of vegetables and plants that we consume prevent any deficiency.
Cliché N ° 4: plant and animal proteins are different
This statement is true. Their difference lies mainly in their amino acid composition. Indeed, there are 22 proteinogenic amino acids. 11 of them are synthesized immediately by the body while the others come from of our food. These are the essential proteins , essential for our body.
Vegetable proteins have a certain acid content limited essential amines. Thus, no legume or vegetable can cover all of our protein needs. However, to avoid a deficiency, it suffices to vary the diet and therefore the sources of vegetable proteins. Cereals, legumes and vegetables should be included in his daily diet to have an iron health.
Cliché N ° 5: proteins are only found in meat
As you will have understood, this statement is of course false. This is because proteins are also found in foods of plant origin. The foods we eat daily, whether on a vegan diet or not, contain plant proteins in large quantities. This is the case with legumes such as lentils, soybeans, peas, beans or even tofu, oilseeds such as hazelnuts and almonds, vegetables and cereals.
Even in the As part of a vegan diet, a person cannot have a protein deficiency if they adopt a balanced diet.
Cliché N ° 6: vegetable proteins are less good than animal proteins
Here too, we have a totally false and unfounded cliché. Indeed, the statements related to the chemical index are only theoretical and can in no way apply to a person who adopts a varied diet.
On the contrary, vegetable proteins are much healthier and better for our body. Indeed, they are devoid of lipids and contain fibers which are beneficial for our organism.
What are the advantages of vegetable proteins?
Vegetable proteins have the advantage of containing much less fat than animal proteins . Thus, they will not promote the formation of cholesterol. However, they provide the protein intake that the body needs to stay in shape.
Adopting plant proteins is therefore a healthier alternative . Rich in fiber and complex carbohydrates, it is therefore much more favorable to the maintenance of good health. The consumption of vegetable protein thus helps the body to get rid of toxins and promotes digestion. It thus fights against overweight and cardiovascular diseases.
Beyond its benefits for the body, protein of plant origin has less impact on the environment. Indeed, the breeding of cattle used to produce animal proteins is very energy intensive and polluting.
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