In addition to animal protein, plant protein is also an important source of protein for human beings. What do you know about plant proteins?
小麦与谷物 Wheat and cereal
Of all plant sources, wheat provides the most protein in the human diet. Grains and foods made from grains have a protein content between 7-15%, which is generally lower than animal protein foods. Wheat gluten, extracted from wheat, is a by-product of starch production. Gluten is up to 75-80% protein and can be added to a variety of foods. It’s also known as gluten. But while gluten can provide protein, it can also cause celiac disease in some people.
大豆蛋白 Soy protein
Soybean protein is the most popular source of plant protein, containing 35-40% of the total protein, balanced amino acid composition, these advantages make soybean protein become an important source of plant protein. China is the hometown of soybean and has a history of eating for thousands of years. It is one of the earliest countries in the world to produce soybean products, such as tofu, fermented bean curd, soybean milk, fermented black beans, soy sauce, bean sausage and so on.
豌豆和其他豆类 Pea and other legumes
Can be processed into powder, protein concentrated or protein isolate, after processing up to 85-95% protein content. These products can then be used for baking, processing meat, etc. Beans such as red beans, peas, kidney beans and mung beans mainly contain starch, which is not as high in protein as soybeans.
假谷物 Fake grains
Quinoa, buckwheat, chia seeds, for example, are called fake grains because they don’t contain gluten. They have good amino acid composition from a nutritional point of view. Quinoa is called a “super grain” because of its high levels of protein, fiber, micronutrients such as iron and copper, and vitamins B.
坚果或种子 Nut & seed
The protein content in nuts varies greatly. Peanuts, walnuts, almonds, pistachios and cashews have the highest protein content of about 20%, or even more than 20%, followed by hazelnuts and pine nuts, etc. at about 11-15%. Pecans have the lowest protein content, under 10%. We use nuts as snacks in daily life, and they can also be used to make cakes, biscuits and other foods. However, most of the nuts, seeds oil content is very high, in order to prevent excessive fat intake, and moderate intake is appropriate. In particular, most commercially sold nuts are added with sugar, salt and other condiments, which makes it easier to eat too many nuts to make us fat.
油料作物 Oilseed crop
Such as sunflower seeds, the by-product after oil extraction contains rich protein. The protein content of sunflower kernel is about 21% to 31%, and contains a lot of sulfur amino acids, but most plant proteins lack sulfur amino acids.
Natural seaweeds have a relatively low protein content, about 6-30% dry weight, and vary greatly depending on species, season, and environmental conditions.