We start from a clear idea: proteins must be present in the dietsince, after water, they are the main component of the body and direct almost all vital processes. This is how María Real Capell (@mariarealcapell), pharmacist, nutritionist and psychoneuroimmunoendocrine explains to us, indicating that protein allows us to generate muscle, maintain cell integrity, control and regulate functions, to form collagen, elastin, keratin and so on. “The WHO recommends between 0.8 and 1.2 g of protein per kg of body weight per day, although many nutritionists increase our patients’ protein intake to improve their body composition and quality of life, as these intakes are safe,” we explain. . Taking into account that more and more people follow a plant-based diet, we asked him in particular about the proteins of vegetable origin. “It is possible to have a balanced protein diet by eating plant foods,” expects the specialist. “First of all, I want to explain what a complete protein is. A complete protein it is a food source of protein that contains a sufficient proportion of each of the nine essential amino acids in the human diet. You have to imagine a protein as if it were a train and the different amino acids are the wagons of this train, ”he explains. Where are those complete proteins found? In meat, fish, seafood, eggs, milk, yogurt, cheese, soy, quinoa, beans and chickpeas.
“When restrictive foods are put together into different amino acids, they complement each other and get complete proteins with all the essential amino acids. That is why the vegetarian kitchen is a bit more extensive combine plant foods to get complete proteins. Here I would like to emphasize that, for example, some packaged meats (sausages, meats, etc.) do not contain the necessary proteins because flour and parts that are not rich in these essential amino acids are added, such as parts of cartilage. That’s why it’s a mistake to think that eating sausages and processed meat means we’re eating protein, ”he explains.
Also read: Do you know what high-quality protein is?