It is advisable to include all kinds of legumes in your diet during Lent, especially Lent. These products are an excellent source of plant protein, one of the best in a lean diet. Therefore, unless you have contraindications, it is best to eat them every day to get enough protein.
In addition to vegetable protein, legumes contain other beneficial nutrients: folic acid, potassium, iron, magnesium. They also contain healthy fats and soluble and insoluble fiber.
We tell you what types of legumes exist and why they are useful.
Great Northern Beans
In ½ cup. beans contain 9.7 g of protein. This product helps increase your metabolic rate. Beans are good for those who suffer from cramps, as they contain more potassium than a medium-sized banana.
Well suited for making bean salad, main courses and even smoothies. You can also make a puree from this product, which can be added to soup as a thickener.
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Lentils
There are red, green, yellow, brown and even black lentils. However, the latter type is rare. Green lentils are unripe lentils; they contain the most protein and are not overcooked. Red lentils are ripened; they cook quickly because they do not have a shell. Yellow - also without a shell, this is one variety with green grains, it was simply peeled and polished. Finally, brown - ripened lentils in a shell. Black is a special, rather rare and expensive variety, distinguished by a rich aroma.
Lentils are very beneficial for the cardiovascular system; they help cleanse blood vessels of cholesterol, prevent blood clots, and reduce the risk of stroke and heart attack.
Any type of lentil contains a lot of B vitamins, which has a beneficial effect on the functioning of the nervous system and mood. In addition, this group of vitamins is very useful for the functioning of the gastrointestinal tract. Its work is improved due to the large amount of fiber. Dietary fiber also speeds up metabolism and helps remove toxins.
Lentil porridge is recommended for those who suffer from diabetes, because thanks to complex carbohydrates it satisfies for a long time and does not increase blood sugar levels.
Lentils are easy to prepare. It is recommended to soak only green lentils before cooking, and change the water before cooking, as the first ones turn black. Keep in mind that green, unlike red and yellow, does not boil into porridge, so it is best used for salads and soups.
Lots of greens and lentils. Lenten porridge recipe Read more
Green pea
In ½ cup. green peas contain 4.3 g of protein, as well as 4 g of fiber. You can also find protein powders made from this plant on sale. Pea protein is a good alternative to milk and yoghurt, as it does not contain allergens.
You can add green peas to pesto pasta, sauté with carrots, and serve as a side dish with grilled chicken.
Legumes. Table of caloric content and chemical composition of food products.
This guide contains information about food products
and ready meals. You can also find out the full chemical composition: nutritional value, vitamins and minerals for each item.
(Content of proteins, fats and carbohydrates per 100 grams of product and calorie content.)
| Product | Calorie content | Squirrels | Fats | Carbohydrates |
| LOMA LINDA Large sausages, low fat, canned, uncooked | 154 kcal | 23.1 g | 4.7 g | 4.9 g |
| MORI-NU, Tofu, soft, silk | 55 kcal | 4.8 g | 2.7 g | 2.9 g |
| MORI-NU, Tofu, firm, silken | 62 kcal | 6.9 g | 2.7 g | 2.4 g |
| MORI-NU, Tofu, extra firm, silken | 55 kcal | 7.4 g | 1.9 g | 2 g |
| Peanut | 552 kcal | 26.3 g | 45.2 g | 9.9 g |
| Peanut | 567 kcal | 25.8 g | 49.24 g | 7.63 g |
| Peanut Valencia | 570 kcal | 25.09 g | 47.58 g | 12.21 g |
| Valencia peanuts roasted in oil, without salt | 589 kcal | 27.04 g | 51.24 g | 7.4 g |
| Valencia peanuts roasted in oil and salt | 589 kcal | 27.04 g | 51.24 g | 7.4 g |
| Boiled peanuts with salt | 318 kcal | 13.5 g | 22.01 g | 12.46 g |
| Virginia peanuts | 563 kcal | 25.19 g | 48.75 g | 8.04 g |
| Virginia peanuts roasted in oil, no salt | 578 kcal | 25.87 g | 48.62 g | 10.96 g |
| Virginia peanuts, roasted in oil, with salt | 578 kcal | 25.87 g | 48.62 g | 10.96 g |
| Roasted peanuts | 626 kcal | 26 g | 52 g | 13.4 g |
| Roasted peanuts without oil, without salt | 587 kcal | 24.35 g | 49.66 g | 12.86 g |
| Roasted peanuts without oil, with salt | 587 kcal | 24.35 g | 49.66 g | 12.86 g |
| Peanuts fried in oil, without salt | 599 kcal | 28.03 g | 52.5 g | 5.86 g |
| Peanuts fried in oil and salt | 599 kcal | 28.03 g | 52.5 g | 5.86 g |
| Peanuts spanish | 570 kcal | 26.15 g | 49.6 g | 6.33 g |
| Spanish peanuts, roasted in oil, no salt | 579 kcal | 28.01 g | 49.04 g | 8.55 g |
| Spanish peanuts, roasted in oil, with salt | 579 kcal | 28.01 g | 49.04 g | 8.55 g |
| Low-fat peanut flour | 327 kcal | 52.2 g | 0.55 g | 18.9 g |
| Low content peanut flour fat | 428 kcal | 33.8 g | 21.9 g | 15.47 g |
| Peanut butter without salt | 598 kcal | 22.21 g | 51.36 g | 17.31 g |
| Peanut butter enriched with vitamins and minerals | 591 kcal | 25.72 g | 50.81 g | 13.15 g |
| Peanut butter with nut pieces, no salt | 589 kcal | 24.06 g | 49.94 g | 13.57 g |
| Peanut butter with nut pieces, enriched with vitamins and minerals | 593 kcal | 26.06 g | 51.47 g | 11.99 g |
| Peanut butter with pieces of nuts, with salt | 589 kcal | 24.06 g | 49.94 g | 13.57 g |
| Peanut butter with omega-3 | 608 kcal | 24.47 g | 54.17 g | 10.9 g |
| Reduced peanut butter content fat, 34% | 520 kcal | 25.9 g | 34 g | 30.45 g |
| Peanut butter with reduced content. sodium | 590 kcal | 24 g | 49.9 g | 15.23 g |
| Peanut butter with salt | 598 kcal | 22.21 g | 51.36 g | 17.31 g |
| Peanut butter, US standard | 588 kcal | 21.93 g | 49.54 g | 18.28 g |
| Peanut butter, spread, low content. Sahara | 650 kcal | 24.8 g | 54.89 g | 6.43 g |
| Bacon, from meat substitute (from legumes) | 309 kcal | 11.69 g | 29.52 g | 2.71 g |
| Unripe garden bean | 72 kcal | 5.6 g | 0.6 g | 7.5 g |
| Garden bean (faba bean), unripe, boiled, without salt | 62 kcal | 4.8 g | 0.5 g | 6.5 g |
| Garden bean (faba bean), unripe, boiled, with salt | 62 kcal | 4.8 g | 0.5 g | 10.1 g |
| Beans (fava beans) | 341 kcal | 26.12 g | 1.53 g | 33.29 g |
| Beans (fava beans), cooked, no salt | 110 kcal | 7.6 g | 0.4 g | 14.25 g |
| Beans (fava beans), boiled, with salt | 110 kcal | 7.6 g | 0.4 g | 14.25 g |
| Beans (fava beans), canned | 71 kcal | 5.47 g | 0.22 g | 8.71 g |
| Mung beans (mung beans, golden beans), mature seeds, boiled, without extras. salt | 105 kcal | 7.02 g | 0.38 g | 11.55 g |
| Pigeon peas, mature | 343 kcal | 21.7 g | 1.49 g | 47.78 g |
| Pigeon peas, mature, boiled, no salt | 121 kcal | 6.76 g | 0.38 g | 16.55 g |
| Pigeon peas, ripe, boiled, with salt | 121 kcal | 6.76 g | 0.38 g | 16.55 g |
| Pigeon peas, unripe | 136 kcal | 7.2 g | 1.64 g | 18.78 g |
| Pigeon peas, unripe, cooked, no salt | 111 kcal | 5.96 g | 1.36 g | 15.29 g |
| Pigeon peas, unripe, boiled, with salt | 111 kcal | 5.96 g | 1.36 g | 15.29 g |
| Split peas | 364 kcal | 23.12 g | 3.89 g | 39.43 g |
| Split peas, boiled, without salt | 118 kcal | 8.34 g | 0.39 g | 12.8 g |
| Split peas, boiled, with salt | 116 kcal | 8.34 g | 0.39 g | 12.21 g |
| Peas, cereal | 299 kcal | 23 g | 1.6 g | 48.1 g |
| Boiled peas 1-296 | 130 kcal | 10.5 g | 0.8 g | 20.4 g |
| Boiled peas with smoked brisket 1-298 each | 156 kcal | 8.4 g | 5.7 g | 17.8 g |
| Green peas, boiled, without salt | 42 kcal | 3.27 g | 0.23 g | 4.25 g |
| Green peas, boiled, with salt | 40 kcal | 3.27 g | 0.23 g | 3.66 g |
| Green peas, frozen, boiled, without salt | 52 kcal | 3.5 g | 0.38 g | 5.92 g |
| Green peas, frozen, boiled, with salt | 50 kcal | 3.5 g | 0.38 g | 5.33 g |
| Green peas, frozen, uncooked | 42 kcal | 2.8 g | 0.3 g | 4.1 g |
| Green peas, fresh | 42 kcal | 2.8 g | 0.2 g | 4.95 g |
| Peas, whole grain | 298 kcal | 20.5 g | 2 g | 49.5 g |
| Peas, sprouted seeds | 124 kcal | 8.8 g | 0.68 g | 27.11 g |
| Peas, sprouted seeds, boiled, no salt | 98 kcal | 7.05 g | 0.51 g | 17.08 g |
| Peas, sprouted seeds, boiled, with salt | 98 kcal | 7.05 g | 0.51 g | 17.08 g |
| Green peas | 81 kcal | 5.42 g | 0.4 g | 8.75 g |
| Green peas with carrots, canned food | 38 kcal | 2.17 g | 0.27 g | 6.48 g |
| Fresh green peas | 73 kcal | 5 g | 0.2 g | 12.8 g |
| Dried green peas | 305 kcal | 35 g | 0.4 g | 40.5 g |
| Green peas, boiled, without salt | 84 kcal | 5.36 g | 0.22 g | 10.13 g |
| Green peas, boiled, with salt | 84 kcal | 5.36 g | 0.22 g | 10.13 g |
| Green peas, frozen | 77 kcal | 5.22 g | 0.4 g | 9.12 g |
| Green peas, frozen, boiled, no salt | 78 kcal | 5.15 g | 0.27 g | 9.76 g |
| Green peas, frozen, boiled, with salt | 78 kcal | 5.15 g | 0.27 g | 9.76 g |
| Green peas, canned | 58 kcal | 3.01 g | 0.48 g | 7.3 g |
| Green peas, canned, no salt | 53 kcal | 3.19 g | 0.3 g | 6.45 g |
| Green peas, canned, no salt, contents without liquid | 69 kcal | 4.42 g | 0.35 g | 8.48 g |
| Green peas, canned, with spices | 50 kcal | 3.09 g | 0.27 g | 7.25 g |
| Green peas, canned, contents without liquid | 68 kcal | 4.47 g | 0.8 g | 6.46 g |
| Green peas, canned, contents without liquid, washed with water | 71 kcal | 4.33 g | 0.95 g | 11.82 g |
| Green peas. Canned food | 40 kcal | 3.1 g | 0.2 g | 6.5 g |
| Yokan, adzuki bean jelly (Japanese dessert) | 260 kcal | 3.29 g | 0.12 g | 60.72 g |
| Meat substitute | 311 kcal | 41.71 g | 2.97 g | 17.21 g |
| Baked beans, canned, plain. salt | 105 kcal | 4.8 g | 0.4 g | 14.99 g |
| Carob bean gum | 222 kcal | 4.62 g | 0.65 g | 49.08 g |
| Sausage, meat substitute | 255 kcal | 20.28 g | 18.16 g | 5.29 g |
| Broad beans, in pods | 88 kcal | 7.92 g | 0.73 g | 10.13 g |
| Cowpea (cowpea), catjang, mature | 343 kcal | 23.85 g | 2.07 g | 48.94 g |
| Cowpeas (cowpeas), catjang, mature, boiled, no salt | 117 kcal | 8.13 g | 0.71 g | 16.72 g |
| Cowpeas (cowpeas), catjang, mature, boiled, with salt | 117 kcal | 8.13 g | 0.71 g | 16.72 g |
| Cowpea (cowpea), leaves | 29 kcal | 4.1 g | 0.25 g | 4.82 g |
| Cowpeas (cowpeas), leaves, boiled, no salt | 22 kcal | 4.67 g | 0.1 g | 2.8 g |
| Cowpeas (cowpeas), leaves, boiled, with salt | 22 kcal | 4.67 g | 0.1 g | 2.8 g |
| Cowpeas (cowpeas), young pods with seeds, boiled, no salt | 34 kcal | 2.6 g | 0.3 g | 7 g |
| Cowpeas (cowpeas), young pods with seeds, boiled, with salt | 34 kcal | 2.6 g | 0.3 g | 7 g |
| Cowpeas (cowpeas), young pods with seeds, raw | 44 kcal | 3.3 g | 0.3 g | 6.2 g |
| Winged beans (split peas, square peas), mature | 409 kcal | 29.65 g | 16.32 g | 15.81 g |
| Winged beans (split peas, square peas), mature, cooked, boiled, no salt | 147 kcal | 10.62 g | 5.84 g | 14.94 g |
| Winged beans (split peas, square peas), mature, boiled, with salt | 147 kcal | 10.62 g | 5.84 g | 14.94 g |
| Winged beans (split peas, square peas), tubers, raw | 148 kcal | 11.6 g | 0.9 g | 28.1 g |
| Winged beans (split peas, square peas), leaves, raw | 74 kcal | 5.85 g | 1.1 g | 14.1 g |
| Winged beans (split peas, square peas), unripe | 49 kcal | 6.95 g | 0.87 g | 4.31 g |
| Winged beans (split peas, square peas), unripe, cooked, no salt | 38 kcal | 5.31 g | 0.66 g | 3.21 g |
| Winged beans (split peas, square peas), unripe, cooked, with salt | 37 kcal | 5.31 g | 0.66 g | 3.21 g |
| Yellow corn, canned, washed with water | 64 kcal | 2.18 g | 1.43 g | 11.32 g |
| Fordhoek lima beans, unripe, frozen | 106 kcal | 6.4 g | 0.35 g | 14.33 g |
| Fordhoek lima beans, unripe, frozen, cooked without salt | 103 kcal | 6.07 g | 0.34 g | 14.02 g |
| Fordhoek lima beans, unripe, frozen, boiled with salt | 103 kcal | 6.07 g | 0.34 g | 14.02 g |
| Lima beans, large, mature | 338 kcal | 21.46 g | 0.69 g | 44.38 g |
| Lima beans, large, mature, cooked, no salt | 115 kcal | 7.8 g | 0.38 g | 13.88 g |
| Lima beans, large, mature, cooked, with salt | 115 kcal | 7.8 g | 0.38 g | 13.88 g |
| Lima beans, large, mature, canned | 79 kcal | 4.93 g | 0.17 g | 10.11 g |
| Lima beans, small, mature | 335 kcal | 20.62 g | 0.93 g | 42.23 g |
| Lima beans, small, mature, cooked, no salt | 126 kcal | 8.04 g | 0.38 g | 15.61 g |
| Lima beans, small, mature, boiled, with salt | 126 kcal | 8.04 g | 0.38 g | 15.61 g |
| Lima beans, small, unripe, frozen | 132 kcal | 7.59 g | 0.44 g | 19.14 g |
| Lima beans, small, unripe, frozen, cooked, unsalted | 105 kcal | 6.65 g | 0.3 g | 14.65 g |
| Lima beans, small, unripe, frozen, cooked, salted | 105 kcal | 6.65 g | 0.3 g | 14.65 g |
| Lima beans, unripe | 113 kcal | 6.84 g | 0.86 g | 15.27 g |
| Lima beans, unripe, cooked, no salt | 123 kcal | 6.81 g | 0.32 g | 18.24 g |
| Lima beans, unripe, cooked, with salt | 123 kcal | 6.81 g | 0.32 g | 18.34 g |
| Lima beans, unripe, canned | 71 kcal | 4.07 g | 0.29 g | 9.73 g |
| Lima beans, unripe, canned, no salt | 71 kcal | 4.07 g | 0.29 g | 9.73 g |
| Lobia (hyacinth beans, Egyptian beans) mature | 344 kcal | 23.9 g | 1.69 g | 35.14 g |
| Lobia (hyacinth beans, Egyptian beans) ripe boiled, without salt | 117 kcal | 8.14 g | 0.58 g | 20.69 g |
| Lobia (hyacinth beans, Egyptian beans) ripe boiled, with salt | 117 kcal | 8.14 g | 0.58 g | 20.7 g |
| Lobia (hyacinth beans, Egyptian beans) unripe | 46 kcal | 2.1 g | 0.2 g | 5.89 g |
| Lobia (hyacinth beans, Egyptian beans) unripe, boiled, no salt | 50 kcal | 2.95 g | 0.27 g | 9.2 g |
| Lobia (hyacinth beans, Egyptian beans) unripe, boiled, with salt | 50 kcal | 2.95 g | 0.27 g | 9.2 g |
| Lupine (wolf bean), mature seeds | 371 kcal | 36.17 g | 9.74 g | 21.47 g |
| Lupine (wolf bean), mature seeds, boiled, no salt | 119 kcal | 15.57 g | 2.92 g | 7.08 g |
| Lupine (wolf bean), mature seeds, boiled, with salt | 116 kcal | 15.57 g | 2.92 g | 6.49 g |
| Mung beans | 300 kcal | 23.5 g | 2 g | 46 g |
| Mung beans | 347 kcal | 23.86 g | 1.15 g | 46.32 g |
| Mung bean (mung bean) sprouted seeds, boiled, with salt | 19 kcal | 2.03 g | 0.09 g | 2.8 g |
| Mung beans (mung beans) sprouted seeds, canned, dry product without marinade | 12 kcal | 1.4 g | 0.06 g | 1.34 g |
| Mung beans, boiled, with extra. salt | 105 kcal | 7.02 g | 0.38 g | 11.55 g |
| Mung beans, sprouted, boiled, no salt | 21 kcal | 2.03 g | 0.09 g | 3.39 g |
| Mung beans, sprouted, roasted | 50 kcal | 4.3 g | 0.21 g | 8.69 g |
| Mung beans, sprouted, raw | 30 kcal | 3.04 g | 0.18 g | 4.14 g |
| Red mung bean (adzuki bean), mature seeds | 329 kcal | 19.87 g | 0.53 g | 50.2 g |
| Red mung beans (adzuki beans), mature seeds, boiled, no salt | 128 kcal | 7.52 g | 0.1 g | 17.47 g |
| Red mung beans (adzuki beans), mature seeds, boiled, with salt | 128 kcal | 7.52 g | 0.1 g | 17.47 g |
| Red mung beans (adzuki beans), mature seeds, canned, sweetened | 237 kcal | 3.8 g | 0.03 g | 55.01 g |
| Black mung bean (Urd, or Mai) | 341 kcal | 25.21 g | 1.64 g | 40.69 g |
| Black mung bean (Urd or Mai), boiled, without salt | 105 kcal | 7.54 g | 0.55 g | 11.94 g |
| Miso | 198 kcal | 12.79 g | 6.01 g | 19.97 g |
| Natto (fermented soybeans) | 211 kcal | 19.4 g | 11 g | 7.28 g |
| Chickpeas (chickpeas) | 378 kcal | 20.47 g | 6.04 g | 50.75 g |
| Chickpeas (chickpeas) | 309 kcal | 20.1 g | 4.32 g | 46.16 g |
| Chickpeas (chickpeas), boiled, without salt | 164 kcal | 8.86 g | 2.59 g | 19.82 g |
| Chickpeas (chickpeas), boiled, with salt | 164 kcal | 8.86 g | 2.59 g | 19.82 g |
| Chickpeas (chickpeas), canned | 88 kcal | 4.92 g | 1.95 g | 9.09 g |
| Chickpeas (chickpeas), canned, rinsed with water | 138 kcal | 7.04 g | 2.47 g | 16.57 g |
| Chickpeas (chickpeas), canned, reduced sodium | 88 kcal | 4.92 g | 1.95 g | 9.09 g |
| Chickpeas (chickpeas), canned, contents without liquid | 139 kcal | 7.05 g | 2.77 g | 16.13 g |
| Chickpea flour | 387 kcal | 22.39 g | 6.69 g | 47.02 g |
| Papadam, a thin flatbread made from lentil flour | 371 kcal | 25.56 g | 3.25 g | 41.27 g |
| Bean puree, Mexican cuisine, canned | 90 kcal | 4.98 g | 2.01 g | 9.85 g |
| Bean puree, Mexican cuisine, canned, vegetarian | 83 kcal | 5.28 g | 0.87 g | 8.8 g |
| Bean puree, Mexican, canned, low fat | 79 kcal | 5.34 g | 0.45 g | 8.8 g |
| Sausage (sausage), made from bean meat substitute | 233 kcal | 19.61 g | 13.73 g | 3.8 g |
| Mixed legumes (corn, lima beans, peas, green beans, carrots), canned, no salt added | 37 kcal | 1.4 g | 0.2 g | 4.21 g |
| Soy vermicelli | 331 kcal | 0.1 g | 0.1 g | 78.42 g |
| Undefatted soy flour | 385 kcal | 36.5 g | 18.6 g | 17.9 g |
| Soy flour, defatted | 291 kcal | 48.9 g | 1 g | 21.7 g |
| Semi-defatted soy flour | 334 kcal | 43 g | 9.5 g | 19.1 g |
| Soy flour, non-defatted, toasted | 439 kcal | 38.09 g | 21.86 g | 20.68 g |
| Soy flour, non-defatted, raw | 434 kcal | 37.81 g | 20.65 g | 22.32 g |
| Soy flour, low fat | 372 kcal | 49.81 g | 8.9 g | 14.63 g |
| Soy flour, defatted | 327 kcal | 51.46 g | 1.22 g | 16.42 g |
| Soy milk, low fat, with extra. calcium, vitamins A and D | 43 kcal | 1.65 g | 0.62 g | 6.4 g |
| Soy milk, natural and vanilla, light, unsweetened, with extra. calcium, vitamins A and D | 34 kcal | 2.62 g | 0.85 g | 3.25 g |
| Soy milk, natural and vanilla, light, with extra. calcium, vitamins A and D | 30 kcal | 2.38 g | 0.77 g | 3.21 g |
| Soy milk, natural and vanilla, unfortified | 54 kcal | 3.27 g | 1.75 g | 5.68 g |
| Soy milk, natural and vanilla, with extra. calcium, vitamins A and D | 43 kcal | 2.6 g | 1.47 g | 4.72 g |
| Soy milk, unsweetened, with extra. calcium, vitamins A and D | 33 kcal | 2.86 g | 1.61 g | 1.24 g |
| Soy milk, skim, with extra. calcium, vitamins A and D | 28 kcal | 2.47 g | 0.04 g | 3.94 g |
| Soy milk fortified (vitamins A, C. E, D, B1, B6, PP, potassium, calcium) | 45 kcal | 2.94 g | 1.99 g | 3.05 g |
| Soy milk, chocolate and other flavors, light, with extra. calcium, vitamins A and D | 47 kcal | 2.1 g | 0.64 g | 7.54 g |
| Soy milk, chocolate, unfortified | 63 kcal | 2.26 g | 1.53 g | 9.55 g |
| Soy milk, chocolate, skim, with extra. calcium, vitamins A and D | 44 kcal | 2.47 g | 0.04 g | 8.31 g |
| Soy milk, chocolate, with extra. calcium, vitamins A and D | 63 kcal | 2.26 g | 1.53 g | 9.55 g |
| Soybeans, green | 147 kcal | 12.95 g | 6.8 g | 6.85 g |
| Soybeans, green, cooked, no salt | 141 kcal | 12.35 g | 6.4 g | 6.85 g |
| Soybeans, green, boiled, with salt | 141 kcal | 12.35 g | 6.4 g | 6.85 g |
| Soybeans, mature | 446 kcal | 36.49 g | 19.94 g | 20.86 g |
| Soybeans, mature, boiled, without extras. salt | 172 kcal | 18.21 g | 8.97 g | 2.36 g |
| Soybeans, mature, boiled, with ext. salt | 172 kcal | 18.21 g | 8.97 g | 2.36 g |
| Soybeans, mature, roasted without oil | 449 kcal | 43.32 g | 21.62 g | 20.88 g |
| Soybeans, mature, roasted, without extras. salt | 469 kcal | 38.55 g | 25.4 g | 12.52 g |
| Soybeans, mature, roasted, with extra. salt | 469 kcal | 38.55 g | 25.4 g | 12.52 g |
| Soybeans, ripe sprouted seeds, roasted | 125 kcal | 13.1 g | 7.1 g | 8.6 g |
| Soybeans, ripe sprouted seeds, roasted, with salt | 125 kcal | 13.1 g | 7.1 g | 8.6 g |
| Soybeans, ripe sprouted seeds, steamed | 81 kcal | 8.47 g | 4.45 g | 5.73 g |
| Soybeans, ripe sprouted seeds, steamed, with salt | 81 kcal | 8.47 g | 4.45 g | 5.73 g |
| Soybeans, ripe sprouted seeds, raw | 122 kcal | 13.09 g | 6.7 g | 8.47 g |
| Soybean cake, defatted | 337 kcal | 49.2 g | 2.39 g | 35.89 g |
| Soy Protein Isolate | 335 kcal | 88.32 g | 3.39 g | 0 g |
| Soy protein concentrate, alcohol extraction technology | 328 kcal | 63.63 g | 0.46 g | 19.91 g |
| Bean curd | 151 kcal | 12.5 g | 8.1 g | 6.9 g |
| Soybean, grain | 364 kcal | 36.7 g | 17.8 g | 17.3 g |
| Cowpea beans | 47 kcal | 2.8 g | 0.4 g | 8.35 g |
| Cowpea beans, boiled, without salt | 47 kcal | 2.53 g | 0.1 g | 9.18 g |
| Cowpea beans, boiled, with salt | 47 kcal | 2.53 g | 0.1 g | 9.17 g |
| Cowpea bean, mature seeds | 347 kcal | 24.33 g | 1.31 g | 50.91 g |
| Cowpea beans, mature seeds, boiled with salt | 118 kcal | 8.29 g | 0.45 g | 17.29 g |
| Cowpea beans, mature seeds, boiled, no salt | 118 kcal | 8.29 g | 0.45 g | 17.29 g |
| Sandwich spread, meat substitute | 149 kcal | 8 g | 9 g | 5.7 g |
| Succotash (corn and lima bean mixture), cooked, no salt | 115 kcal | 5.07 g | 0.8 g | 19.88 g |
| Succotash (corn and lima bean mixture), cooked, with salt | 111 kcal | 5.07 g | 0.8 g | 24.37 g |
| Succotash (corn and lima bean mixture), frozen | 93 kcal | 4.31 g | 0.89 g | 15.94 g |
| Succotash (corn and lima bean mixture), frozen, cooked, no salt | 93 kcal | 4.31 g | 0.89 g | 15.85 g |
| Succotash (corn and lima bean mixture), frozen, cooked, with salt | 93 kcal | 4.31 g | 0.89 g | 15.85 g |
| Succotash (corn and lima bean mixture), with crushed corn zarns, canned | 77 kcal | 2.64 g | 0.54 g | 14.61 g |
| Succotash (corn and lima bean mixture), with whole corn, canned | 63 kcal | 2.6 g | 0.49 g | 11.38 g |
| Succotash (corn and lima bean mixture), raw | 99 kcal | 5.03 g | 1.02 g | 15.79 g |
| Tempe | 192 kcal | 20.29 g | 10.8 g | 7.64 g |
| Tempeh, cooked | 195 kcal | 19.91 g | 11.38 g | 7.62 g |
| Tofu yogurt | 94 kcal | 3.5 g | 1.8 g | 15.76 g |
| Fermented tofu (fuyu) | 116 kcal | 8.92 g | 8 g | 4.38 g |
| Fermented tofu (fuyu) cooked with calcium sulfate | 116 kcal | 8.15 g | 8 g | 5.15 g |
| Tofu, fried | 270 kcal | 18.82 g | 20.18 g | 4.96 g |
| Tofu, fried, cooked with calcium sulfate | 270 kcal | 18.82 g | 20.18 g | 4.96 g |
| Tofu, soft, cooked with calcium sulfate and magnesium chloride (nigari) | 61 kcal | 7.17 g | 3.69 g | 0.98 g |
| Tofu, okara (soybean cake) | 76 kcal | 3.52 g | 1.73 g | 12.23 g |
| Tofu, firm, cooked with calcium sulfate and magnesium chloride (nigari) | 78 kcal | 9.04 g | 4.17 g | 1.95 g |
| Tofu, dried-frozen (Koyadofu) | 477 kcal | 52.47 g | 30.34 g | 2.83 g |
| Tofu, dried-frozen (Koyadofu), cooked with calcium sulfate | 470 kcal | 52.43 g | 30.34 g | 7.1 g |
| Tofu, raw, regular, 8% protein, cooked with calcium sulfate | 76 kcal | 8.08 g | 4.78 g | 1.57 g |
| Tofu, raw, firm, cooked with calcium sulfate | 144 kcal | 17.27 g | 8.72 g | 0.48 g |
| Tofu, firm 10% protein, cooked with calcium sulfate and magnesium chloride (nigari) | 83 kcal | 9.98 g | 5.26 g | 0.18 g |
| Tofu, firm 12.7% protein, cooked with calcium sulfate and magnesium chloride (nigari) | 145 kcal | 12.68 g | 9.99 g | 3.79 g |
| Homemade falafel | 333 kcal | 13.31 g | 17.8 g | 31.84 g |
| Bean broth from stewed kidney beans | 47 kcal | 1.8 g | 3.2 g | 2.7 g |
| White beans (great northern beans), mature | 339 kcal | 21.86 g | 1.14 g | 42.17 g |
| White beans (great northern beans), mature, cooked, no salt | 118 kcal | 8.33 g | 0.45 g | 14.09 g |
| White beans (great northern beans), mature, boiled, with salt | 118 kcal | 8.33 g | 0.45 g | 14.09 g |
| White beans (great northern beans), mature, canned | 114 kcal | 7.37 g | 0.39 g | 16.12 g |
| White Beans (Great Northern Beans), Mature, Canned, Reduced Sodium | 114 kcal | 7.37 g | 0.39 g | 16.12 g |
| Navy white beans, mature seeds | 337 kcal | 22.33 g | 1.5 g | 45.45 g |
| Navy white beans, mature seeds, boiled, without extras. salt | 140 kcal | 8.23 g | 0.62 g | 15.55 g |
| Navy white beans, mature seeds, boiled, with ext. salt | 140 kcal | 8.23 g | 0.62 g | 15.55 g |
| Navy white beans, mature seeds, canned | 113 kcal | 7.53 g | 0.43 g | 15.35 g |
| Navy white beans, sprouted | 67 kcal | 6.15 g | 0.7 g | 13.05 g |
| Navy white beans, sprouted, boiled without salt | 78 kcal | 7.07 g | 0.81 g | 15.01 g |
| Navy white beans, sprouted, boiled with salt | 78 kcal | 7.07 g | 0.81 g | 15.01 g |
| White beans, mature seeds | 333 kcal | 23.36 g | 0.85 g | 45.07 g |
| White beans, mature seeds, boiled, no salt | 139 kcal | 9.73 g | 0.35 g | 18.79 g |
| White beans, mature seeds, boiled, with salt | 139 kcal | 9.73 g | 0.35 g | 18.79 g |
| White beans, mature seeds, canned | 114 kcal | 7.26 g | 0.29 g | 16.4 g |
| White beans, small, mature seeds | 336 kcal | 21.11 g | 1.18 g | 37.35 g |
| White beans, small, mature seeds, boiled, no salt | 142 kcal | 8.97 g | 0.64 g | 15.41 g |
| White beans, small, mature seeds, boiled, with salt | 142 kcal | 8.97 g | 0.64 g | 15.41 g |
| Yellow beans, mature seeds | 345 kcal | 22 g | 2.6 g | 35.6 g |
| Yellow beans, mature seeds, boiled, no salt | 144 kcal | 9.16 g | 1.08 g | 14.88 g |
| Yellow beans, mature seeds, boiled, with salt | 144 kcal | 9.16 g | 1.08 g | 14.88 g |
| Kidney beans, red, mature | 337 kcal | 22.53 g | 1.06 g | 46.09 g |
| Kidney beans, red, mature, boiled without salt | 127 kcal | 8.67 g | 0.5 g | 15.4 g |
| Kidney beans, red, mature, boiled with salt | 127 kcal | 8.67 g | 0.5 g | 15.4 g |
| Kidney beans, red, mature, canned | 81 kcal | 5.22 g | 0.36 g | 10.53 g |
| Kidney beans, red, mature, canned, low sodium | 81 kcal | 5.22 g | 0.36 g | 9.53 g |
| Kidney beans, red, mature, canned, contents without liquid | 124 kcal | 7.98 g | 1.05 g | 15.99 g |
| Kidney beans, red, mature, canned, contents without liquid, washed with water | 121 kcal | 8.12 g | 0.93 g | 14.8 g |
| Kidney beans, red, Californian, mature, boiled, no extra. salt | 124 kcal | 9.13 g | 0.09 g | 13.11 g |
| Kidney beans, red, Californian, mature, boiled, with extra. salt | 124 kcal | 9.13 g | 0.09 g | 13.11 g |
| Kidney beans, red, Californian, mature, raw | 330 kcal | 24.37 g | 0.25 g | 34.9 g |
| Kidney beans, red, royal, mature | 329 kcal | 25.33 g | 0.45 g | 33.43 g |
| Kidney beans, red, king, mature, boiled, without extras. salt | 123 kcal | 9.49 g | 0.17 g | 12.55 g |
| Kidney beans, red, royal, mature, boiled, with extra. salt | 123 kcal | 9.49 g | 0.17 g | 12.55 g |
| Kidney beans, all types, mature | 333 kcal | 23.58 g | 0.83 g | 35.11 g |
| Kidney beans, all types, mature, boiled, no salt | 127 kcal | 8.67 g | 0.5 g | 16.4 g |
| Kidney beans, all types, mature, boiled, with salt | 127 kcal | 8.67 g | 0.5 g | 16.4 g |
| Kidney beans, all types, mature, canned | 84 kcal | 5.22 g | 0.6 g | 10.2 g |
| Kidney beans, sprouted | 29 kcal | 4.2 g | 0.5 g | 4.1 g |
| Kidney beans, sprouted, boiled without salt | 33 kcal | 4.83 g | 0.58 g | 4.72 g |
| Kidney beans, sprouted, boiled with salt | 33 kcal | 4.83 g | 0.58 g | 4.72 g |
| Cranberry beans (Roman beans, borlotti), mature seeds | 335 kcal | 23.03 g | 1.23 g | 35.35 g |
| Cranberry beans (Roman beans, borlotti), mature seeds, boiled, no salt | 136 kcal | 9.34 g | 0.46 g | 15.86 g |
| Cranberry beans (Roman beans, borlotti), mature seeds, boiled, with salt | 136 kcal | 9.34 g | 0.46 g | 15.86 g |
| Cranberry beans (Roman beans, borlotti), mature seeds, canned | 83 kcal | 5.54 g | 0.28 g | 8.82 g |
| Mothbeans | 343 kcal | 22.94 g | 1.61 g | 61.52 g |
| Mothbeans, boiled, no salt | 117 kcal | 7.81 g | 0.55 g | 20.96 g |
| Mothbeans, boiled, with salt | 117 kcal | 7.81 g | 0.55 g | 20.96 g |
| Pinto beans (variegated), mature | 347 kcal | 21.42 g | 1.23 g | 47.05 g |
| Pinto beans (variegated), mature, cooked, no salt | 143 kcal | 9.01 g | 0.65 g | 17.22 g |
| Pinto beans (variegated), mature, cooked, with salt | 143 kcal | 9.01 g | 0.65 g | 17.22 g |
| Pinto beans (variegated), mature, canned | 82 kcal | 4.6 g | 0.56 g | 10.58 g |
| Pinto beans (variegated), mature, canned, reduced salt | 82 kcal | 4.6 g | 0.56 g | 10.58 g |
| Pinto beans (variegated), mature, canned, contents drained, rinsed with water | 117 kcal | 7.04 g | 0.97 g | 20.77 g |
| Pinto beans (variegated), mature sprouted seeds | 62 kcal | 5.25 g | 0.9 g | 11.6 g |
| Pinto beans (variegated), mature sprouted seeds, cooked, no salt | 22 kcal | 1.86 g | 0.32 g | 4.1 g |
| Pinto beans (variegated), mature sprouted seeds, cooked, with salt | 20 kcal | 1.86 g | 0.32 g | 3.5 g |
| Pinto beans (variegated), canned, contents drained | 114 kcal | 6.99 g | 0.9 g | 14.72 g |
| Pinto beans (variegated), immature seeds, frozen | 170 kcal | 9.8 g | 0.5 g | 26.8 g |
| Pinto beans, unripe seeds, frozen, cooked, unsalted | 162 kcal | 9.31 g | 0.48 g | 25.47 g |
| Pinto beans, unripe seeds, frozen, cooked, salted | 162 kcal | 9.31 g | 0.48 g | 25.47 g |
| Pink beans, mature seeds | 343 kcal | 20.96 g | 1.13 g | 51.49 g |
| Pink beans, mature seeds, boiled, no salt | 149 kcal | 9.06 g | 0.49 g | 22.61 g |
| Pink beans, mature seeds, boiled, with salt | 149 kcal | 9.06 g | 0.49 g | 22.61 g |
| Green beans | 23 kcal | 2.5 g | 0.3 g | 3 g |
| Shelly beans, canned | 30 kcal | 1.76 g | 0.19 g | 2.79 g |
| Green beans, yellow | 31 kcal | 1.82 g | 0.12 g | 3.73 g |
| Green beans, yellow, boiled, without salt | 35 kcal | 1.89 g | 0.28 g | 4.58 g |
| Green beans, yellow, boiled, with salt | 35 kcal | 1.89 g | 0.28 g | 4.58 g |
| Green beans, yellow, frozen | 33 kcal | 1.8 g | 0.21 g | 4.78 g |
| Green beans, yellow, frozen, boiled, no salt | 28 kcal | 1.49 g | 0.17 g | 3.45 g |
| Green beans, yellow, frozen, boiled, with salt | 28 kcal | 1.49 g | 0.17 g | 3.45 g |
| Green beans, yellow, canned | 15 kcal | 0.8 g | 0.1 g | 2 g |
| Green beans, yellow, canned, no salt | 15 kcal | 0.8 g | 0.1 g | 2 g |
| Green beans | 31 kcal | 1.83 g | 0.22 g | 4.27 g |
| Green beans, green, boiled, no salt | 35 kcal | 1.89 g | 0.28 g | 4.68 g |
| Green beans, green, boiled, frozen, no salt | 28 kcal | 1.49 g | 0.17 g | 3.45 g |
| Green beans, green, boiled, with salt | 35 kcal | 1.89 g | 0.28 g | 4.68 g |
| Green beans, frozen | 33 kcal | 1.79 g | 0.21 g | 4.94 g |
| Green beans, green, frozen, boiled, with salt | 28 kcal | 1.49 g | 0.17 g | 3.45 g |
| Green beans, green, frozen, microwaved | 33 kcal | 1.98 g | 0.41 g | 3.58 g |
| Green beans, canned | 15 kcal | 0.72 g | 0.17 g | 1.77 g |
| Green beans, green, canned, no salt | 15 kcal | 0.8 g | 0.1 g | 2 g |
| Green beans, green, canned, no salt, contents without liquid | 22 kcal | 1.12 g | 0.46 g | 2.42 g |
| Green beans, canned, contents without liquid | 21 kcal | 1.05 g | 0.41 g | 2.29 g |
| Green beans, microwaved | 33 kcal | 2.31 g | 0.5 g | 3.01 g |
| Green beans, canned, no salt, contents without liquid | 20 kcal | 1.15 g | 0.1 g | 3.2 g |
| Green beans, canned, with spices | 16 kcal | 0.83 g | 0.2 g | 1.99 g |
| Green beans, canned, contents without liquid | 20 kcal | 1.15 g | 0.1 g | 3.2 g |
| Green beans. Canned food | 16 kcal | 1.2 g | 0.1 g | 2.4 g |
| French beans, mature seeds, boiled, without salt | 129 kcal | 7.05 g | 0.76 g | 14.62 g |
| French beans, mature seeds, boiled, with salt | 129 kcal | 7.05 g | 0.76 g | 14.62 g |
| French beans, mature seeds, raw | 343 kcal | 18.81 g | 2.02 g | 38.91 g |
| Black turtle bean, mature seeds | 339 kcal | 21.25 g | 0.9 g | 47.75 g |
| Black turtle beans, mature seeds, boiled without salt | 130 kcal | 8.18 g | 0.35 g | 16.05 g |
| Black turtle beans, mature seeds, boiled with salt | 130 kcal | 8.18 g | 0.35 g | 16.05 g |
| Black turtle beans, mature seeds, canned | 91 kcal | 6.03 g | 0.29 g | 9.65 g |
| Black beans, mature seeds | 341 kcal | 21.6 g | 1.42 g | 46.86 g |
| Black beans, mature seeds, boiled, no salt | 132 kcal | 8.86 g | 0.54 g | 15.01 g |
| Black beans, mature seeds, boiled, with salt | 132 kcal | 8.86 g | 0.54 g | 15.01 g |
| Black beans, mature seeds, canned, reduced sodium | 91 kcal | 6.03 g | 0.29 g | 9.65 g |
| Black eye beans (cow peas, cowpeas), mature | 336 kcal | 23.52 g | 1.26 g | 49.43 g |
| Black eye beans (cow peas, cowpeas), mature, boiled, no salt | 116 kcal | 7.73 g | 0.53 g | 14.26 g |
| Black eye beans (cow peas, cowpeas), mature, boiled, with salt | 116 kcal | 7.73 g | 0.53 g | 14.26 g |
| Black eye beans (cow peas, cowpeas), mature, canned | 77 kcal | 4.74 g | 0.55 g | 10.33 g |
| Black eye beans (cow peas, cowpeas), mature, canned with pork | 83 kcal | 2.74 g | 1.6 g | 13.23 g |
| Black eye beans (cow peas, cowpeas), unripe, cooked | 90 kcal | 2.95 g | 0.35 g | 13.83 g |
| Black eye beans (cow peas, cowpeas), unripe, cooked, no salt | 97 kcal | 3.17 g | 0.38 g | 15.32 g |
| Black eye beans (cow peas, cowpeas), unripe, boiled, with salt | 94 kcal | 3.17 g | 0.38 g | 14.73 g |
| Black eye beans (cow peas, cowpeas), unripe, frozen | 139 kcal | 8.98 g | 0.7 g | 20.13 g |
| Black eye beans (cow peas, cowpeas), unripe, frozen, cooked, no salt | 132 kcal | 8.49 g | 0.66 g | 17.36 g |
| Black eye beans (cow peas, cowpeas), unripe, frozen, cooked, with salt | 131 kcal | 8.49 g | 0.66 g | 17.1 g |
| Baked beans, homemade | 155 kcal | 5.54 g | 5.15 g | 16.13 g |
| Beans, baked, canned, regular or vegetarian | 94 kcal | 4.75 g | 0.37 g | 17.04 g |
| Beans, baked, canned, with beef | 121 kcal | 6.38 g | 3.45 g | 16.91 g |
| Beans, baked, canned, with sausages | 142 kcal | 6.75 g | 6.57 g | 8.49 g |
| Beans, baked, canned, with pork | 106 kcal | 5.19 g | 1.55 g | 14.49 g |
| Beans, baked, canned, with pork, with sweet sauce | 105 kcal | 4.52 g | 0.89 g | 17.17 g |
| Beans, baked, canned, with pork, with tomato sauce | 94 kcal | 5.15 g | 0.93 g | 14.69 g |
| Beans, grain | 298 kcal | 21 g | 2 g | 47 g |
| Beans, chili, BBQ, cooked, ranch style | 97 kcal | 5 g | 1 g | 12.7 g |
| Funchoza (mung bean starch noodles), dry | 351 kcal | 0.16 g | 0.06 g | 85.59 g |
| Hummus | 237 kcal | 7.78 g | 17.82 g | 9.5 g |
| Hummus, homemade | 177 kcal | 4.86 g | 8.59 g | 16.12 g |
| Chicken, meat substitute | 224 kcal | 23.64 g | 12.73 g | 0.04 g |
| Chicken, meat substitute, fried, breaded | 234 kcal | 21.28 g | 12.77 g | 4.21 g |
| Lentils | 352 kcal | 24.63 g | 1.06 g | 52.65 g |
| Sprouted lentils, boiled, without salt | 101 kcal | 8.8 g | 0.45 g | 21.25 g |
| Sprouted lentils, fried, with salt | 101 kcal | 8.8 g | 0.45 g | 21.25 g |
| Lentils, sprouted, raw | 106 kcal | 8.96 g | 0.55 g | 22.14 g |
| Lentils, grain | 295 kcal | 24 g | 1.5 g | 46.3 g |
| Lentils, mature seeds, boiled, no salt | 116 kcal | 9.02 g | 0.38 g | 12.23 g |
| Lentils, mature seeds, boiled, with salt | 114 kcal | 9.02 g | 0.38 g | 11.64 g |
| Lentils, pink | 358 kcal | 23.91 g | 2.17 g | 52.3 g |
| Chili and beans, canned | 103 kcal | 6.12 g | 3.76 g | 9.94 g |
| China | 286 kcal | 24.4 g | 2.2 g | 41.3 g |
| Edamame, boiled soybeans in pods, frozen, uncooked | 109 kcal | 11.22 g | 4.73 g | 2.81 g |
| Edamame, boiled soybeans in pods, frozen, cooked | 121 kcal | 11.91 g | 5.2 g | 3.71 g |
Split peas
In ½ cup. split peas contain 8.2 g of protein. It is obtained from the same plant as green peas, the only difference is in the processing. You can add this product to pea soup or other dishes.
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Peanut
Many people think of it as a nut, but in fact, peanuts are legumes. It contains about 26% protein, only soy contains more. Peanuts also have a lot of fat, about 60%, which makes them similar to nuts. Peanuts, like nuts, contain polyunsaturated fatty acids, which we will miss due to the lack of meat and milk, but it is better not to eat peanuts separately and in large quantities, but to combine them with vegetables, since the product is indeed very fatty. You can use peanut oil, which retains all the beneficial substances contained in peanuts: vitamins B, E, D, pantothenic acid, biotin, glutenins. Peanuts are also rich in antioxidants.
Red beans
In ½ cup. beans contain 7.2 g of protein. In addition, this product contains a lot of iron and potassium.
You can prepare a tasty and healthy dish that consists of red and black beans, turkey pulp, chili and chickpeas. It turns out very tasty and nutritious. For vegetarians, you can prepare exactly the same dish, but without adding meat.
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Soybeans
It contains the most protein of all legumes: up to 30 g per 100 g of product. So it is soy that will help provide a varied diet during Lent. They make a kind of vegetable cheese (tofu) from it, there is soy sour cream, milk, even meat. But you should not overuse soy, as it can have a negative effect on the thyroid gland.
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Pearl barley
Cereals made from barley, which was considered one of the first “domesticated” cereals, is a leader in the content of fiber, vitamins, and microelements. The protein it contains is rich in amino acids necessary to maintain skin elasticity and protect against wrinkles. Eating barley prevents anemia, inflammatory processes in the intestines and stomach ulcers (a decoction helps well). This porridge is very useful for older men, as a prevention of sexual diseases, and also as the main source of protein for active men to maintain muscle mass.
The role of protein in weight loss
When losing weight, it is important to follow a complete protein diet:
- The digestion of protein requires more energy expenditure than the digestion of carbohydrates and fats.
- Internal (endogenous) nutrition with protein deficiency occurs to a greater extent due to muscle tissue.
Protein for weight loss:
- regulates blood glucose levels, protects against sudden spikes in insulin;
- helps to gain a feeling of satiety, reduces appetite;
- accelerates metabolism, increases metabolism;
- supports muscle mass.
When losing weight, proteins of animal and plant origin should be consumed in approximately equal proportions; animals can even make up up to 60–70%; they are better absorbed and reduce appetite.
Meat should be of dietary grades:
- lean beef;
- chicken breasts;
- rabbit meat.
If possible, the diet should be supplemented with seafood. In addition to protein, they contain vitamins, trace elements and minerals.
Seafood for weight loss:
- squid meat;
- shrimp and crabs;
- tuna fillet.
Plant foods contain fiber, vitamins and promote better protein absorption.
Plant-based protein products for weight loss:
- legumes and nuts;
- buckwheat, oats;
- broccoli, spinach;
- avocado, peach;
- dried fruits;
Low-fat lactic fermentation products will complement the protein part of the diet:
- kefir (0–1%);
- dry cottage cheese;
- hard cheeses;
- sour cream (10%).
The essence of a healthy diet is the variety and nutritional value of food. The protein intake rates in the tables are recommended. A nutritionist will help you create a more accurate list of products.
Article design: Anna Vinnitskaya
Corn
Maize is an ancient, very nutritious cereal that combines necessary and easily digestible nutritional elements: protein (5g), vitamins, amino acids, fiber, minerals (phosphorus, magnesium, manganese, calcium, zinc) and many others. Eating corn in various forms improves the functioning of the gastrointestinal tract, removes waste and toxins, has choleretic and diuretic properties, improves memory, helps maintain muscle mass and performance of the body, helps strengthen the walls of blood vessels and the heart, and improves the functioning of the immune system.
Protein in cheese, cottage cheese and milk
Protein in food: table in ascending order in dairy products:
| Name | Protein, g |
| hard cheese, fat content 45% | 26,3 |
| hard cheese, fat content 50% | 24,8 |
| processed cheese | 24 |
| cow's milk cheese | 17,9 |
| cottage cheese, fat content 4–9% | 18 |
| cottage cheese, fat content 12–23% | 14 |
| kefir, fat content 0–1% | 3 |
| sour cream, fat content 10% | 3 |
| kefir, fat content 2.5% | 2,8 |
| milk | 2,8 |
| sour cream, fat content 20% | 2,8 |
Protein in dairy products.
Calorie table. Milk contains two types of valuable proteins:
- casein (calcium caseinate);
- albumin and globulin (whey proteins)
Casein occupies 80–87% of milk, albumin 10–12%, globulin 3–6%. It is actively used by sports nutrition manufacturers. In terms of energy value, casein is comparable to egg white. 40% of the world's population is intolerant to milk proteins and lactose (milk disaccharide) - they cause an allergic reaction in the body.
The figure depends on the region and nationality:
- Northern Europeans 5%;
- residents of Scandinavian countries 5–10%;
- Eastern Slavs 16–18%;
- African Americans 75%;
- residents of Central Asia 80%;
- Chinese 90%;
Dairy fermentation products - cheese, kefir, cottage cheese - are hypoallergenic to lactose. In them, milk sugar is converted into lactic acid. If you are allergic to casein, intolerance will persist; in such cases, immunologists recommend switching to soy substitutes.
History of the origin of legumes
Legumes as a plant crop have been known since ancient times. It is believed that they appeared in the Mediterranean. Peas have been known since the Stone Age, and lentils were actively used in ancient times.
In Ancient Egypt, Ancient Greece and Ancient Rome, legumes were considered a sacred plant, and therefore were used in religious rites. Beans have also been found in Egyptian tombs.
This culture was used in ancient Russian cuisine. It is believed that legumes appeared in Rus' since the reign of Yaroslav the Wise.
Another legend says that Charlemagne brought them to Europe. The grains were found during archaeological excavations in the countries of the New World.
Chickpeas
Turkish peas are a plant of the legume family, also not yet very popular in Russia, they are low in calories and contain a large amount of protein (19 grams of protein per 100 grams) and fiber, as well as many vitamins that allow you to maintain a feeling of satiety for a long time and have positive effect on the gastrointestinal tract. Eating chickpeas will help cope with edema, reduce blood sugar and cholesterol levels and the risk of malignant tumors in the intestines. Vegetarians love chickpeas for their large amount of protein and use them instead of meat, making soups, porridges, and snacks from them.
Buckwheat source SIRT 1
Scientists have found that buckwheat is rich in amino acids, fiber, B vitamins and vegetable protein, namely, it contains the “longevity protein” - SIRT 1, which is involved in many intracellular processes and regulates aging mechanisms and increases stress resistance. Buckwheat porridge contains 13.25 g. protein per 100 g.
SIRT 1 (Sirtuins) is a protein synthesized by the body, an indispensable participant in metabolic processes. The amount of sirtuin can determine a person's age. Reduced sirtuin levels indicate health problems. The use of sirtuins is also widespread in the production of anti-aging cosmetics.
To start sirtuins, certain conditions are required:
- Protein stimulants. They can be: celery, nuts, herbs, vegetable oils, green tea, turmeric, dark chocolate, some berries with dark skin;
- Reducing sugar in the diet;
- Moderate physical activity.
It has been established that sirtuins are produced in large quantities during times of stress, for example during a calorie-reduced diet or fasting. Guardianship is categorically against such diets and fasting. In old age, such a diet can cause irreparable harm to health!
Why is it important to eat high protein foods?
The importance of consuming protein foods is that not all amino acids are produced within the body. Some must come from food. Protein products that satisfy the body's need for all essential amino acids are called complete.
Biologists identify 10 essential amino acids:
| Name | Function |
| valine | source of pantothenic acid, regulates nitrogen content in tissues |
| isoleucine | stimulates physical development |
| leucine | affects steroid metabolism |
| lysine | increases the synthesis of enzymes, hormones and antibodies |
| methionine | breaks down fats, promotes the production of phospholipids and glucose |
| tyrosine | affects the synthesis of melanins, dopamine, adrenaline, thyroid hormones |
| threonine | improves immunity, increases collagen and elastin synthesis |
| tryptophan | stimulates regeneration processes, production of nicotinic acid and serotonin |
| phenylalanine | supports thyroid function |
| cysteine | material for the production of taurine and glucose, improves fat metabolism processes |
Proteins in foods:
- stimulate the functioning of the immune and endocrine systems;
- source of synthesis of hormones and enzyme proteins;
- maintain the correct acid-base balance;
- remove excess fluid from the body;
- provide the basis for the production of fibrillar proteins (collagen, keratin, elastin).
With insufficient consumption, the following are possible:
- decreased immunity;
- weakness, malaise;
- decreased libido;
- lack of muscle mass;
- slow development of a growing organism.
High protein foods increase metabolism, reduce the level of conversion of carbohydrates into fats and reduce the physiological need for food intake.
