Protein in our diet
What role does protein play in our diet? And what foods are the best source of protein? Good and nutritious include proteins of animal origin: eggs, milk and dairy products, meat (especially poultry due to lower fat content) and fish.
Plant-derived proteins are classified as defective proteins. They contain a different amount of amino acids (compounds that build proteins) exogenous (i.e. necessarily supplied from the outside, our body cannot produce them on its own), especially lysine, tryptophan, methionine and valine. It is the amount of these amino acids that determines the quality of the protein. Among plant products, legumes and nuts lead in the amount of these necessary amino acids.
On the other hand, protein-rich plant products also contain e.g. polyphenols – Olvita hemp flour.
Is flour just a baking base?
Baking mainly serves wheat and rye flour, so-called bread flour. There is also a growing selection of non-bread flour on the market. These are flours that can also be used for bakery products, among which we will find those from other cereals: triticale, barley, oats as well as corn and rice as well as sorghum. Some of them belong to the alleged cereals: amaranth, buckwheat, quinoa Olvita, but also sorghum or cassava).
What may surprise us on the store shelf?
“Flours” from oilseeds or nuts are formed as a result of degreasing, that is after pressing the oil. Reducing the amount of fat in your product may be beneficial. With seeds and nuts, we limit the amount of omega-6 fatty acids, which excess is unfavorable. On the other hand, these types of flour are products with a high content of protein and fiber – here you can read the article “Diet Fiber in our diet“. Flours of this type are universal products that we can additionally use as thickeners or coatings. By all means, they can be used as proteins in our diet.
Can flour be a source of protein in our diet?
There is a lot of protein in “flour” from legumes, nuts and seeds. Most are a source of protein (when at least 12% of the energy value of a food comes from protein), and can even boast a high content of protein (at least 20% of the energy value of a food comes from protein).
Let’s check how it is made of Olvita peanut flour (here a reminder – peanuts are not really nuts, but legumes). Its 100 grams provides 401 kcal, and the protein in it is 236 kcal, or 58%!
In walnut flour Olvita there is 43% protein per calories.
In Olvita pumpkin seed flour, protein accounts for 54.5% of calories.
The average person needs 1 g / kg body weight of protein per day. According to the simplest rules, half should be animal protein, the other half should be vegetable protein. To complicate things a bit, we count the vegetable protein as 50% of the amount consumed (it results from these deficiencies in exogenous amino acids). That is, eating a portion that provides 20 g of vegetable protein, we include only 10g in the daily balance.
How to arrange the menu including vegetable protein in our diet?
E.g. – a man with a weight of 80 kg
The amount of protein per day – 80 g: 40 grams of animal protein (BZ) and 40 g of plant protein (BR) absorbed, i.e. 80 g of plant protein required for consumption. Let’s try!
2 slices of Olvita high-protein pumpkin bread (100g) with boiled egg (50g), linseed oil (2 teaspoons),
salad of tomatoes, iceberg lettuce and chives drizzled with rapeseed oil and lemon juice with toasted sesame seeds (15 g)
Oatmeal (30g) on 0.5% milk (150ml) with the addition of Olvita sunflower flour (1 tablespoon – 10g) and dried apricots (30g)
(BZ 11 g, BR 30)
Fruit cocktail: Yogurt 1.5% 150g, a handful of berries and almond flour Olvita (10g)
(BZ 8g, BR 7)
Broccoli cream soup (150 ml) on vegetable stock, concentrated with pumpkin seed flour (10g), served with hulled hemp seeds Olvita (10g)
Turkey fillet (80 g) stewed with vegetables, served with buckwheat (50g)
(BZ 22 g, BR 18 g)
Smoothie (300 ml) from spinach, lemon and mango juice as well as apples, chi seeds and Olvita hemp protein (10 g)
(BR 10 g)
Grahamka (90g) with hummus paste enriched with sesame flour (40g) and red pepper (BR 13 g)
In total, animal protein – 41 g, vegetable protein – 78g. We have practically succeeded, the more that products such as sunflower or sesame, which contain all exogenous amino acids, have been included.
2. Śl Śl D., Mamcarz A .: Medycyna lifestyle, PZWL 2018
3. Portal www.mp.pl, protein in the diet of vegans and vegetarians access 28.03.2020
4. Mizera J., Mizera K .: Sports nutrition. What to eat to train effectively, Galaxy 2017
5. Kunachowicz H .: Nutritional value of selected food products and typical dishes, PZWL 2012
6. Worobiej E. et al., Content of selected nutrients and biologically active compounds in cannabis (Cannabis sativa L._ and chestnut (Castanea Sativa Mill.) Products, Bromat. Chem. Toxicicol. – XLVIII, 2015, 3 , pp. 573-577