Eating the right protein can increase muscle and reduce fat, but not only meat has protein, in fact, plant-based protein has lower fat and cholesterol! Dietitian Gao Minmin released the "Plant-based Protein Content Ranking", among which edamame, black beans, and pumpkin seeds are the richest in plant-based protein.
Gao Minmin pointed out that in the list of plant-based protein content, the top 3 black beans, soybeans and pumpkin seeds have protein content of 37 grams, 35.6 grams and 30.4 grams per 100 grams respectively; that is to say,
Pumpkin seeds and peanuts belong to the category of oils and fats, so pay attention to the amount when eating, not more than a small handful a day, especially for every 100 grams of peanut oil, nearly half of it is fat.
Gao Minmin emphasized that vegetable protein has lower fat and cholesterol, and is richer in dietary fiber and phytochemicals.
Gao Minmin recommends that you take 3-8 servings of protein per day; a palm-sized portion contains about 3-5 servings of protein, and the protein content is 21-35 grams.
Gao Minmin shows that plant-based protein has high protein content and fat content, and is still a complete protein. "Complete protein" is a high-quality protein source that vegetarians must eat.
Vegetarians can alternately use various plant-based proteins, such as peas with edamame, or soybeans with quinoa, to make the amino acids more complete and to supplement the essential amino acids that the body needs.
Gao Minmin reminds that lack of good protein may lead to decreased muscle mass, decreased metabolism, and often feel weak and energized. It is recommended to consume plant-based protein and meat with low fat content, and reduce saturated fat and cholesterol. Intake, don't just eat meat, nutrition is balanced, plant-based protein is also very important, and the intake of fat and cholesterol is lower.
◎ This article is from / Gao Minmin nutritionist ◎ Picture source / Gao Minmin nutritionist
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