5 REASONS TO INTRODUCE PLANT PROTEIN


Découvrez pourquoi il est intéressant d'introduire les protéines végétales à votre alimentation dans cet article signé Isabelle Huot Docteure en nutrition.

5 REASONS TO INTRODUCE PLANT PROTEINS


1. For health

Plant-based proteins, such as nuts, legumes and tofu, contain less saturated fat than animal-based proteins, which may benefit cardiovascular health. In addition, excessive consumption of meat can be harmful to health. The World Health Organization (WHO) has classified red meat as a possible carcinogen and processed meat as a carcinogen.

2. For the fibers

Vegetable proteins contain more fiber than animal proteins. Fiber contributes to satiation and can help regulate intestinal transit, lower cholesterol and better control blood sugar. Introducing plant-based protein into your diet is a good way to increase your fiber intake.

3. For the wallet

Plant proteins are generally less expensive than animal proteins. By cooking more often with these, you can make significant savings.

4. For the environment

They are also more sustainable than animal proteins, as their production requires fewer resources and generates fewer greenhouse gases. By consuming them more often, you reduce your carbon footprint.

5. To provide variety

The more varied a diet is, the lower the risk of nutritional deficiencies. This is true for all foods, including protein sources. By introducing vegetable proteins, you increase the variety of your diet and thus benefit from a wider range of nutrients and all their benefits.


Amount to take per meal to have enough protein

Food

Portion

Protein (g)

Firm or extra-firm tofu

140ml or 150g

12

Prepared edamame

175ml or 115g

12

Boiled chickpeas

175ml or 120g

11

PVT

  • Small pieces (chopped): 38 g (3/4 cup) TVP must be rehydrated. This gives 165 g (1 cup) rehydrated.
  • Larger pieces: 45 g (1/2 cup) must be rehydrated to obtain 120 g (3/4 cup) rehydrated.

20

Boiled lentils

175ml or 145g

13


Food

Portion to get 15-20g of protein

Firm or extra-firm tofu

175 - 230ml

Prepared edamame

220 - 290ml

Boiled chickpeas

240 - 320ml

PVT

For 20g:

  • Small pieces (chopped): 38 g (3/4 cup) TVP must be rehydrated. This gives 165 g (1 cup) rehydrated.
  • Larger pieces: 45 g (1/2 cup) must be rehydrated to obtain 120 g (3/4 cup) rehydrated.

Boiled lentils

200 - 270ml

5 favorite proteins

1. PVT

The textured vegetable protein is a protein food made from cooked soy flour. Once rehydrated, it is similar to ground meat and can be used in a wide variety of recipes.

2. Edamame

Edamame are immature soybeans. They look like peas, but are higher in protein.

3. Tofu

Tofu is a vegetable protein made from soy. It is a quick source of protein to prepare since it can be eaten raw. In addition, thanks to its rather neutral flavor, tofu can be used in several recipes by varying the ways of flavoring it.

4. Tempeh

Tempeh is a vegetable protein originating from Indonesia. Like tofu, tempeh is made from soybeans, but these beans are fermented and contain more protein.

5. Legumes

The legume family includes several varieties of peas, broad beans, beans and lentils. They are economical, nutritious and very versatile: soups, dips, stews, salads, burger patties, etc. Legumes can be cooked in a thousand and one ways.



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8 comments


  • Isabelle Huot Docteure en nutrition

    @Colette: Bonjour Colette, merci pour votre commentaire, nous prenons votre recommandation en note!


  • Marguerite Sauriol

    Article très intéressant, merci !
    L’ajout du poids en grammes dans la section « Portion pour obtenir 15-20 g de protéines», comme vous l’avez indiqué dans la section précédente, serait bien apprécié. Nous pouvons bien sûr faire les calculs nous-même mais l’ajouter rendrait l’information vraiment complète.
    N.B. : Je pense que nous sommes de plus en plus nombreuses à cuisiner en pesant les aliments au lieu de les mesurer, c’est tellement plus rapide… et avec moins de vaisselle à faire ;-)


  • Colette landry

    Bonjour…j’aime beaucoup lire et écouter tes chroniques . Un petit bémol si je peux me le permettre aux sujet des protéines végétales…puisqu’elles apportent beaucoup de glucides , je vous suggère de l’indiquer dans vos articles. Plusieurs personnes ne regardent pas les étiquettes ou tout simplement ne savent pas comment les lire.
    Je connais plusieurs personnes qui se demandent pourquoi elles prenaient du poids ou leur indice glycémique avait monté …elles me disent pourtant je ne mange presque plus de viande …mais elles mangent beaucoup de choses faites à partir des lentilles ,pois chiches etc.. et souvent en trop grande quantité.

    J’ai aussi remarqué que vous donnez les valeurs en ml qui est une mesure pour les liquides ce qui peut mélanger les gens ….je ne dis pas ça pour vous critiquer…simplement pour facilité la compréhension pour bien des gens qui sont un peu perdu quand vient le temps de faire des changements alimentaires.

    Merci et félicitations pour tous les efforts que tu mets afin d’éduquer à une alimentation plus saine.


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