What foods are richest in plant proteins to absorb enough amino acids?

Whether you’re following a vegetarian diet or not, it’s a good idea to diversify your plate a little! For a change from meat, you can eat vegetable proteins. They’re very good for your health, but don’t have exactly the same intake as animal proteins. Nutritional therapist Lise Fragnière gives us her top tips for a balanced diet and optimal plant protein intake.

The difference between plant and animal proteins

Proteins are actually a combination of different amino acids. Most are naturally produced by your body. However, there are still 9 amino acids that the body cannot synthesize, so you need to provide it with what it lacks. Otherwise, your body’s good health could be jeopardized. Proteins have a wide range of functions: structural, communication, hormonal, enzymatic…

We’re all familiar with animal proteins. Eggs and fish, for example, are excellent sources of protein. And they contain all the necessary amino acids! Vegetable proteins, on the other hand, are not.

In fact, vegetable proteins contain none or insufficient quantities of the 9 amino acids essential for the body to function properly. So how can you be sure you’re getting all the amino acids you need when you’re vegan? Nutritional therapist Lise Fragnière suggests a simple trick: pair your plant proteins with cereals. In this way, you increase your body’s level of assimilation and ensure that you get enough amino acids.

Which plant protein sources to choose

Contrary to popular belief, there are many sources of plant protein that are excellent for your health:

• Chickpeas
• Lentils
• Beans (red, black, white)
• Flageolet beans
• Soya
• Tofu
• Hemp seeds
• Chia seeds
• Spirulina
• Sprouted seeds

To ensure an adequate supply of amino acids, here are four examples of plant proteins accompanied by cereals:

• Chickpeas and wheat (e.g. couscous)
• Lentils and rice (typical of Indian cuisine)
• Kidney beans and corn (often found in Latin American cuisine)
• Spirulina and oats (in a smoothie, for example)

Don’t hesitate to draw inspiration from culinary traditions around the world. You’ll find that there are plenty of suitable recipes to choose from. If you want to become vegetarian or vegan, don’t hesitate to consult a nutrition therapist to help you make the transition.

To find out more about nutrition

If you’re looking to broaden your knowledge of nutrition and explore other aspects of health and well-being, here are some interesting articles to check out :

• Discover the effectiveness of detox cures and their impact on your body in this article: Detox cure: does it work?
• Dive into the world of fats and discover four good sources of these essential nutrients in this article: 4 good sources of fats
• Learn how to support your immune system with a balanced, nutritious diet in this article: How to support your immune system through diet
• Decipher the effect of carbohydrates on your body and their role in your daily diet in this article: The effect of carbohydrates on the body

These articles will provide you with useful information and practical advice for improving your diet and general well-being.