The Fabaceae family, known as legumes, includes beans, peas, chickpeas, leeks, protein rich beans and a healthy alternative to meat.
These are some of the most versatile and nourishing foods. Low in fat, free of cholesterol but rich in folat, potassium, iron and magnesium.
Here are 3 of the legumes with the highest protein content:
1.Soya
Soy is the best source of vegetable protein. One cup of soy beans equates to 29 grams of protein. Only 150 grams of soy provides more than 50% of the daily protein requirement, about 50% of the iron, about 40% of the recommended level of phosphorus and fiber. It also contains all 8 essential amino acids, vitamins B1, B3 and B6 and is rich in calcium and magnesium. Milk and soybean oil are considered the best source of lecithin, which plays an important role in nervous activity. However, soy is not without controversy. Although the findings of the US and UK studies show that there is insufficient information to demonstrate significant improvement in health, nor to demonstrate negative effects. Prudent consumption applies to any food, and given that it is one of the genetically modified crops, it is ideal to choose organic soybeans, being grown from genetically unmodified seeds. Find out more about this legume in the article: Soy, the controversial food of the 2000s
2. Lentils
Lintea is another powerful nutritious legume. Rich in fiber, folate, vitamin B1 and iron, the consumption of lentils provides 18 grams of protein. It contains fat in very small amount but is devoid of cholesterol. By combining cereal flour we get a “complete protein”, that is, we offer our body the proteins it can obtain exclusively from food. The Asian and Mediterranean populations consume regularly, not allowed in vegetarian diets. More about the benefits and the best way to prepare it in the article: Lentils, an important source of protein.
3. Beans
Whether it is black, pinto, green, canellini, classic or white, beans also have a rich protein content, albeit lower than their sisters, soy and linden. However, 13 grams for a bean cup is a significant protein intake. Of all types of beans, the green one has a lower protein content due to the fact that it is not yet mature. The dry bean is rich in antioxidants, starch, protein, and is an excellent source of iron, potassium, potassium, vitamin B6, molybdenum and folic acid. In the article Green beans or dried beans? find out about its benefits as well as about how beans can be introduced into the diverse diet of children.
Sources:
http://www.webmd.com/diet/beans-protein-rich-superfoods?page=3
http://greatist.com/health/complete-vegetarian-proteins
http://www.fitday.com/fitness-articles/nutrition/healthy-eating/top-5-vegetables-high-in-protein.html#b
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