In addition to eating meat, milk, and eggs, what other foods are high in protein?
Abstract: More and more studies have shown that eating too much meat has become the number one cause of chronic diseases. Doctors, nutritionists, and health professionals are advocating that people with chronic diseases must reduce their meat consumption.
This inevitably arouses everyone’s concern that if you do not eat meat and protein, it will not be enough. In fact, in nature, plant foods are also rich in protein, and compared to meat, they have very little fat content, but a lot of vitamins, minerals, and dietary fiber. As long as we learn to match them, even if they are vegan, there is no shortage of them. Protein, here are 6 categories of plant foods that are rich in protein, especially for the chronic disease group, for reference.
Keywords: protein, soy products, food
1. Dried beans
Among plant foods, beans are already very familiar high-protein foods. In the case of dried beans, the average protein ratio is almost higher than that of meat. If calculated according to the weight of each 100 grams of dried beans, the protein content of our common season beans is as follows:
Soybeans: 35 grams
Black beans: 36 grams
Mung beans: 21 grams
Red beans: 20 grams
If you want to get enough protein from beans, I recommend mung beans and red beans the most. The reason is that although soybeans and black beans have high protein content, it is usually difficult for us to eat 100 grams of dried beans at one time, because these two kinds of beans can also easily cause gas in the intestines, leading to bloating, excessive farts, etc. symptom.
The protein of red beans and mung beans are also more than 20%, but the fat content is much lower than that of soybeans and black beans, and the dietary fiber, potassium, and iron content are high. In fact, they are very suitable for serving as a staple food, such as boiled red bean soup and mung beans. Soup, miscellaneous bean porridge, miscellaneous bean rice, etc. It is actually very easy to eat 100 grams (2 taels) a day.
2. Soy products
Reproduction of beans, soy products made can be said to be the most important source of protein in our diet. The absorption rate of beans will be better after processing, especially the following kinds of soy products. High protein content after processing:
Dried tofu: 16.2g protein/100g
Yuba: 44.6g protein/100g
Tofu skin: 44.6g protein/100g
Vegetarian chicken: 16.5 g protein/100 g
These soy products are not only high in protein, but also rich in calcium. Different varieties have different tastes and methods. They can be eaten alternately every day, such as fried green pepper with dried tofu, or yuba mixed with celery, braised vegetarian chicken, and cold salad. The tofu skin and so on are very good.
In addition to the high protein content of legumes, the nuts in plant foods are actually very good. Let’s first understand the protein content of several nuts that are often eaten:
Peanuts: 24.8 grams of protein/100 grams
Walnuts: 14.9 grams of protein/100 grams
Cashew nuts: 17.3 grams of protein/100 grams
Pumpkin seed kernels: 33.2 g protein/100 g
There is a clear suggestion in the [Diet Book] that an adult’s daily intake of about 30 grams of nuts is good for human health. Indeed, nuts are the seeds of plants, and seeds are responsible for germination and reproduction. Therefore, they are rich in nutrients that are very comprehensive, not only protein, but also fatty acids, vitamins, minerals, and even a variety of enzymes and plant active ingredients.
But at the same time, we should also understand that although nuts are good, they cannot be eaten more, because their fat content is correspondingly high, so it is recommended not to exceed 30 grams per day, which is about a small handful. If you really don’t have a good grasp of it and worry about eating too much, there are also a lot of very user-friendly daily nuts that are individually packaged, one bag per day, and there are several kinds of them, one bag between 25 and 30 grams.
Cereals can be said to be the main food in people’s diet and an important source of carbohydrates. Although from the perspective of modern nutrition, the types and proportions of amino acids in traditional rice and flour protein are not complete, and they need to be supplemented with beans and meat and eggs at the same time, but in fact, the following cereals have better amino acid ratios. Cereals with good protein content can be mixed with rice for cooking and porridge in our daily lives:
Barley: 12.8 grams of protein/100 grams
Lotus seeds: 17.2g protein/100g
Buckwheat: 9.3g protein/100g
Quinoa: 20g protein/100g
Barley: 8.1 grams of protein/100 grams
If you want a balanced diet, mushrooms should also be a must on your table. From the point of view of protein content, although the content ratio of fresh mushrooms cannot be compared with soy products, the amino acid ratio of mushroom protein is very suitable for the human body.
In addition, mushrooms are rich in polysaccharides, which are substances that can improve human immunity, especially shiitake mushrooms and enoki mushrooms.
Let’s take a look at the protein content of the mushrooms we eat most often:
Shiitake mushrooms: 2.2 g protein/100 g
Flammulina velutipes: 2.4g protein/100g
Mushrooms: 2.7 grams of protein/100 grams
Straw mushroom: 2.7 g protein/100 g
The protein content shown here is for fresh mushrooms, because the water content is large, the corresponding protein ratio appears to be smaller. If it is dried mushrooms, it can be as high as 20% per 100 grams of protein. Therefore, it is recommended that you need at least weekly Arrange 3~4 times of mushroom catering.
Vegetables usually think that there is almost no protein, but in fact it is not. Just like fresh mushrooms, because vegetables mainly contain water, the ratio of protein content is relatively low.
But there are several kinds of vegetables that I personally like very much, and at the same time, they are also high in protein content:
Broccoli: 4.1 g protein/100 g
Bean sprouts: 4.5 g protein/100 g
Seaweed: 26.7 g protein/100 g
Spinach: 2.6 grams of protein/100 grams
Among the plant foods, in addition to the above sorted out, there are foods such as kidney beans, snow peas, lentils, broad beans and seaweeds, which basically contain 2 to 4% of protein. If possible, it is best to eat some more often.
Finally, I have to advise about protein intake.
Adults recommend about 65 grams of protein per day, of course, according to different heights, weights and ages, there can be about 10% fluctuations.
So, even if you are a chronically ill person and eat less meat, I believe you can get enough protein from the above 6 types of plant foods.