descubre 5 fuentes de proteína más allá de la carne para una dieta equilibrada

Title: Discover 5 Protein Sources Beyond Meat for a Balanced Diet Author: Xiangdong Hospital of Hunan Normal University Review: Health Experts Commissioner: Health Organization Information: Hunan Normal University

When it comes to protein supplementation, the first thing that comes to the mind of many people is different types of meat: chicken breast, beef, fish… as if "eating meat" were the only real way to obtain proteins.

Xiangdong Hospital of Hunan Normal University reminds us that, in reality, within the family of proteins you consume daily, there is a discreet but crucial member that is often overlooked: plant protein! This is compared to animal protein as the "two great guardians" of the protein world; if one is missing, the body's repair capability, immunity, and even overall well-being may be compromised without you noticing.

1. Plant protein ≠ low-quality protein.

Many people erroneously believe that plant proteins are inferior to animal proteins. In fact, although most plant proteins are considered "incomplete proteins" (as they lack certain essential amino acids), it is possible to achieve an amino acid complement through a varied diet (such as combining cereals with legumes), thus forming "complete proteins" that meet all the body's needs in terms of protein.

2. Comes with a "health bonus aura."

Plant proteins are generally "packaged" with dietary fiber, antioxidants, vitamins, and minerals. These nutrients can help regulate intestinal health, reduce inflammation, and have a protective effect on the cardiovascular system. In comparison, many sources of animal proteins may be accompanied by higher amounts of saturated fats and cholesterol.

3. The "friendly companions" of the kidneys.

Moderately increasing the intake of plant proteins can help reduce the metabolic load on the kidneys. Some studies suggest that partially replacing animal proteins with plant proteins could be more beneficial for long-term kidney health, especially for people at risk of chronic diseases.

4. Weight management assistant.

Foods rich in plant proteins tend to provide a greater feeling of satiety, have relatively low caloric content, and digest more slowly, which helps stabilize blood sugar and reduce unnecessary cravings. They are natural allies in weight management.

There is no need to look for a single source.

The ideal protein intake should be "balanced between animal and plant sources." It is not necessary to completely eliminate meat, nor should one consume only vegetables; the important thing is to diversify the sources of protein on the table.

2. Make good use of the "protein complementation" principle.

Grains (such as rice and wheat) lack lysine, while legumes (such as soy and black beans) are rich in it; on the other hand, legumes are deficient in methionine, which is complemented by grains. A bowl of "rice and tofu" or a portion of "whole grain bread and hummus" are classic complementary combinations.

3. Gradually increase the proportion.

If you usually have a meat-rich diet, you can try starting by setting aside 1 or 2 days a week to increase the proportion of plant proteins, allowing your digestive system and taste buds to gradually adapt.