The Animal Protein Myth

 

Proteins are nutrients with a complex structure consisting of a variable number of amino acids bound together like a Lego chain. Most amino acids are synthesized by the body when food does not contain them, that is why they are called essential amino acids. There are 8-9 (some studies say 8 others 9) amino acids that the body can not synthesize so they must be brought by food. The absence of any amino acid disrupts the protein synthesis in the molecule.

 

The proteins participate in formation and cell renewal. They are 16-17% of an adult's weight.
Proteins enter the structure of enzymes and other active substances that help the metabolic processes. From aminoacids some glands secrete hormones. Amino acids are like Lego pieces, which help to build other structures in the body such as the membrane cell, enzymes, hormones, DNA chain. Protein deficiency can lead to impaired growth, reduced resistance to infection, anemia, edema, decreased physical and mental capacity. Daily protein intake should be equal to that found in human milk, which is 2.5% of the total amount of food / day.
 

The phrase "meat is the main source of the highest quality protein" - is actually wrong.

Regarding the quantitative aspect, the official nutritional information it clear: 100g of meat has on average 18 grams of protein (between 12-22gr) of superior quality.

Also high quality proteins are found in plants in even more spectacular percentage, for example 40% soya beans, nuts 17%.

While thermally unprocessed foods allow the body to absorb almost 98% of all proteins, through meat processing protein intake halves, with a corresponding decrease of their assimilation. So from 18 gr /100gr, meat reaches 9gr / 100 gr (and they are hard to assimilate by the body).

 

For many people the proteins still equal animal foods.

Concepts of quality really means the efficiency with which food proteins are used to promote growth. This would be okay if the highest efficiency would mean the best health, but this is not so, and that is why terms like efficiency and quality are misleading.

 

In fact, to give you an idea of ​​what you are, there is a mountain of compelling research showing that plant proteins of "poor quality", working a slow but sure and steady synthesis of new proteins, is the healthiest type of protein.

The slow but steady wins the race. The quality proteins found in a particular food is measured by the speed at which animals they consume grow.

Even though it is known that plants contain proteins, there is still concern about their quality, which is perceived as weak. This led people to believe that they must meticulously combine proteins from different plant sources at each meal, such as aminoacids of ones would compensate for the deficiency of the others. This is therefore an exaggeration. At present it is known that through the complex metabolic systems, the human body can get all essential amino acids in the natural variety of plant proteins that we have every day. No need to eat large quantities of plant protein or meticulously plan every meal. Unfortunately, however, the existing concept related to the quality of the protein largely kept such information in the background.

 

Source: www.retetecugust.com

 

Essential amino acids and the best plant sources:

 

Amino	The best sources
Histidine	blue-green algae, dulse seaweed, lentils, spelled wheat grass
Isoleucine	pollen, kelp seaweed, mung bean, wakame seaweed, wheat grass
Leucine	freshwater algae, sprouts, hemp, sesame seeds
Lysine	almonds, green algae, pine nuts, spinach, wheatgrass
Methionine	pea sprouts, dulse seaweed, pollen germinated beans
Phenylalanine	Sunflower sprouts, bean sprouts
Threonine	algae Jarmuth kamut wheat, sesame seeds, walnuts soaked / sprouted
Tryptophan	Hemp seeds sprouted pumpkin seeds germinated
Valine	Sunflower sprouts, dulse seaweed, black eyed pea beans (I did not find how to translate)

 

Protein content of certain vegetables and seeds. All content refers to raw.

 

Foodstuff	g protein / Quantity
Spirulina powder dry	60 g / 100g
Hazelnuts	26 g / 100g
Lentil	24.7 g / 100g
Mung Beans	24.2 g / 100g
Sunflower Seeds	24 g / 100g
Almonds	18.6 g / 100g
Sesame seeds	18.6 g / 100g
Cauliflower puree raw	17.2 g / 150g
Fresh green juice	15.6 g / 200ml
Walnuts	14.8 g / 100g
Wheat Seeds	12.3 g / 100g
Seeds Rye	12.1 g / 100g
Soya beans	10.9 g / 100g
Pecans	9.2 g / 100g
Green Peas	9 g / 100g
Garlic	6.2 g / 100g
Basic raw bread (2 types of grain combined)	6.1 g / 2 slices
Kale leaves	6 g / 100g
Germinated wheat	5 g / 150g
Chard salad	4.8 g / 100g
Fresh carrot juice	4.8 g / 200ml
White mushrooms	3.8 g / 100g
Parsley	3.6 g / 100g
Fresh Sweetcorn	3.5 g / 100g
Almond milk	2.7 g / 3/4 cup
Avocado	2.1 g / 100g
Kelp Seaweed	1.6 g / 100g
Green Onions	1.5 g / 100g
Banana	1.4 g / piece