Plant proteins are not a second choice!

Proteins are fundamental elements of our body's structure; they are found in cells, tissues, and organs. They play many roles and are essential for the functioning of our metabolism, for growth, and for development.

In a healthy adult of normal weight, proteins make up about 15% of body weight. Each of us needs to introduce a sufficient daily quota of proteins to maintain and preserve an adequate "protein asset" in the body (most of the proteins are found in muscles).

Normally, we introduce the protein quota through our diet. All animal-based foods are protein-rich: eggs, fish, fresh and preserved meats, poultry, milk, and dairy products. They contain proteins of high biological value, meaning proteins containing the entire pool of amino acids (the elements they are made of), including essential ones (substances that our body cannot produce).

But beware, the aforementioned foods, except for fish products, are also the richest in saturated fats and some unsaturated fats, which are the most harmful to our health.

A very common mistake is to consider proteins from plant-based foods as second choice or worse, not to consider them at all!

Legumes, whole grains, seeds, and oily nuts are plant foods with a rather high average protein content. In addition to being a valuable source of vitamins, minerals, and antioxidants.

For example, dried legumes contain about 20% protein, while nuts range from 10% for walnuts to 31% for pine nuts.

Although not "noble" proteins, i.e., complete with all the amino acids, they are equally capable of meeting the protein requirement if consumed daily and in a varied way, using foods from all plant groups. This way, you will not incur unpleasant deficiencies.

Scientific studies have widely shown that balanced vegetarian diets fully satisfy the protein requirement for growth and maintenance. Scientific evidence suggests a protective and beneficial effect of diets rich in plant proteins on the risk of type 2 diabetes and cardiovascular diseases.

A vegetarian diet is consistently associated with a reduction in total and LDL cholesterol levels and is responsible for improving blood pressure values. A diet based on plant foods (legumes, whole grains, fresh fruits, and vegetables) is generally lower in fat and richer in minerals such as potassium, magnesium, and calcium.

Furthermore, it is well known that plant protein foods are rich in fiber and micronutrients, bioactive compounds capable of exerting beneficial effects on glucose and sugar metabolism.

On the contrary, scientific data indicate that animal-derived protein foods (especially red meat and processed meat) are associated with a higher risk of type 2 diabetes, cardiovascular diseases, and some types of cancer.

The final advice is to consume plant foods daily and to greatly reduce the intake of animal-derived proteins, except for fish (preferably small-sized fish).

The combination of a plate of cereals and legumes with plenty of vegetables provides all the amino acids we need without overloading our bodies with harmful substances.

And let's not forget that the most effective recommendation (which always applies!) is the variety of food choices, using all food groups and respecting the seasonality of foods.