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Protein – Slimmer And Important Building Material In The Body

Proteins are real all-rounders and essential for the nutrient supply of our body. But which foods contain protein and how do I ensure a proven supply of protein even with a vegan diet? Here you find the answers.

What is protein?

Chemically, proteins, also known as proteins, are long chains of amino acids. There are a total of twenty different amino acids, eight of which are essential, i.e. vital. Since the body cannot build them up itself, they have to be ingested with food. After water, proteins are the main component of our body (water 60%, protein 17%, fat 14%, carbohydrates 1-2%, rest others). Proteins play an essential role in muscle building. Proteins are also involved in the immune system, cell regeneration, blood clotting, and the transport of important substances in the body. Enzymes and hormones are formed from proteins. As one of the three main nutrients next to carbohydrates and fats, proteins are also an important source of energy. Each gram of protein provides 4-5 kilocalories, just like one gram of carbohydrates. That’s half the calories in a gram of nine-kilo fat. Proteins are therefore becoming increasingly important when it comes to losing weight when the BMI calculator signals overweight. Also, read more about the other effects of amino acids.

Are all proteins the same?

A measure of the quality of proteins in food is their biological value (BV). This is measured by the amount and the ratio of different amino acids to each other. The higher the BW, the more protein from the food – whether from animal or vegan protein sources – can be converted into endogenous protein.

The Whole Egg was defined with a DP of 100. The biological values ​​​​of other protein-containing foods are below: beef (BV = 92), tuna (BV = 92), cow’s milk (BV = 88), soy (BV = 85), cheese (BV = 84), rice (BV = 81 ), Potatoes (BW=76-98), Beans (BW=72), Corn (BW=71), Wheat (BW=57).

One can increase the DP by combining foods: 36% egg + 64% potatoes (DP = 136) or 75% milk + 25% wheat flour (DP = 125) or 51% milk + 49% potatoes (DP = 101). This becomes particularly important if you avoid animal foods with a high BW – as in vegetarian or vegan diets – or prefer a low-protein diet.

Full and slim with protein

The satiety effect perceived by the brain is greater after a protein-rich meal than after a carbohydrate-rich or fatty meal. The exact reason for this has not yet been finally clarified scientifically. What is certain, however, is that the internal signals that the amino acids send to the brain are so strong that the feeling of satiety lasts longer.

Since protein, unlike carbohydrates, keeps blood sugar levels low, this also contributes to satiety, i.e. the absence of hunger. A sudden, high insulin release, which is necessary to lower the elevated sugar level after carbohydrate-rich food, and the resulting hypoglycaemia is prevented. The dreaded cravings stay away, which is especially important when losing weight. Among other things, a diet based on the Montignac method uses this effect.

In addition, protein-rich foods such as meat or fish have a low energy density. This means that they provide relatively few calories per 100 g and are therefore ideal for losing weight. Tip: If you do endurance sports, yoga, or Pilates at the same time, you prevent the yo-yo effect!

It also makes sense for people with diabetes to replace carbohydrate-rich foods with protein-rich foods because this can reduce the amount of insulin required in the blood.

Protein-rich recipes: classics and new!

When looking for protein-rich foods and recipes, animal products (e.g. tuna, chicken, cheese such as Emmental or Maasdammer) are often ahead in terms of quality and quantity. But vegan protein sources such as nuts, seeds and seeds as well as legumes (chickpeas, soybeans or peanuts) can also contain a significant amount of protein. They are therefore not only important for vegetarian and vegan protein cuisine. You can enrich baking recipes with nuts and seeds in the dough to contain protein.

In recent years we have found more and more low-carbohydrate evening meals and protein sandwiches on the shelves and at the baker’s. Such protein baked goods take up the doctrine that carbohydrates release insulin in the evening and thus the burning of fat is inhibited. However, anyone who relies on protein bread when losing weight should be careful. Because the reduced carbohydrate values ​​are also accompanied by a higher fat content and thus more calories. People with gluten intolerance should also avoid protein bread, as it consists of wheat protein (gluten), linseed or sunflower seeds as well as soy and lupine protein.

The addition of various flour alternatives such as coconut, linseed, or walnut flour also results in a substantial protein boost when baking and cooking other dishes.

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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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