Plant-based proteins: what are the best sources and how to combine them

Plant-based proteins are essential in vegan and vegetarian diets, providing the essential ingredients needed to maintain health. Knowing the best sources and how to combine them correctly ensures adequate nutrition without the need for animal proteins.

Protein is one of the three macronutrients responsible for providing energy to the body, along with fat and carbohydrates. It is composed of chains of molecules called amino acids, which join together to form long chains of peptide bonds. The human body requires 20 amino acids from different types of protein; part of our body can produce the missing 9 amino acids, which we can consume through food.

Protein sources can be complete or incomplete depending on the amino acids they contain. This characteristic, in turn, accounts for the major difference between plant and animal proteins.

Approximately 4.8g of protein per 100g cooked. It is rich in fiber (up to 8.5g), low in calories (around 76 kcal per 100g) and also contains minerals such as iron (1.3 mg).

It offers about 6.3g of protein per 100g cooked, with a good amount of fiber (7.9g), iron (1.5mg) and has around 93kcal. It is a legume that contributes to satiety and cardiovascular health.

Approximately 4.5g of protein per 100g cooked, with high dietary fiber (up to 8.4g), iron (1.5mg), and few calories (77 kcal). When raw, 100g provides 324 kcal, 21.3g of protein, and 21.8g of fiber.

These legumes are underrated proteins, rich in essential nutrients, fiber and minerals, making them important for a healthy and balanced diet, especially in vegetarian and vegan diets or for those who want to reduce their meat consumption.

Unlike animal proteins, which are complete, plant proteins often lack all the essential amino acids in sufficient quantities. Therefore, it's important to combine them appropriately.

A classic example of Brazilian cuisine that achieves this combination simply and efficiently is rice and beans. Rice supplements the amino acids lacking in beans, and vice versa, ensuring a complete protein. Therefore, this dish is a great alternative to meat in vegan or vegetarian diets.

The main difference between plant and animal proteins lies in their amino acid profile and digestibility. Animal proteins are complete and highly bioavailable, but they may be associated with higher saturated fat intake.

Plant-based proteins, on the other hand, are not only more sustainable, but also contain fiber and beneficial phytochemicals. When combined correctly, plant-based proteins are equally effective in meeting the body's needs, making them the best choice for those seeking health, sustainability, and longevity.

To include more plant-based proteins in a practical way, here are some useful tips:

• Include legumes such as beans, lentils and chickpeas in your main meals.

• Combine grains with legumes in unique dishes, such as rice and beans.

• Try burgers and ready-made dishes made with soy, chickpeas, or peas.

• Add seeds, nuts and chestnuts to salads or snacks.

• Prepare soups and salads rich in vegetable proteins.

Plant-based proteins are essential for a balanced diet, especially for vegetarians and vegans. Knowing the best sources and how to combine them correctly ensures a complete supply of essential amino acids. Furthermore, opting for plant-based proteins brings benefits to health and the environment. Incorporating these practical forms into your daily routine is a sustainable and nutritious way to maintain a healthy diet.