"Instead of meat, just 10g of 'this'... reduces the risk of early death?"
Replacing animal protein with plant-based protein has been shown to reduce the risk of early death and promote longevity.
According to an analysis of dietary data from a research team at the National Cancer Institute in the United States, replacing 10 grams of animal protein with plant-based protein every 1,000 calories resulted in a 12% decrease in mortality among men and a 14% decrease among women.
So, what are some healthy plant-based protein-rich foods? Based on sources such as the American health and medical media 'Everyday Health,' I have compiled a list of representative plant-based protein foods.
mushroom
Mushrooms are considered a healthy food not only because they are rich in protein but also because they contain various minerals. [Source] Clipart Korea
Mushrooms, which have a texture similar to meat despite being plants, are rich in protein and minerals, and are called "vegetable steak." One portobello mushroom contains about 5 grams of protein. Additionally, mushrooms contain beta-glucan, which boosts immunity and inhibits the growth of cancer cells, as well as selenium, an antioxidant.
Tofu
Tofu is a high-quality protein food made from soybeans, providing 10 grams of protein in half a cup. The recommended daily protein intake is 1 gram per kilogram of body weight, so a person weighing 50 kg needs about 50 grams of protein.
In other words, 2.5 cups of tofu can fulfill all the daily protein requirements. Tofu is also rich in minerals such as calcium, magnesium, iron, and phosphorus, making it a nutritionally beneficial food. Some studies have shown that consuming tofu helps reduce bad cholesterol (LDL) levels.
Chickpeas
Also called Egyptian beans, their shape resembles a chick's face, which is why they are called chickpeas. Half a cup of chickpeas contains 7 grams of protein.
It is used in various dishes such as sources, salads, and soups. Chickpeas are rich not only in protein but also in carbohydrates, calcium, phosphorus, iron, and dietary fiber, making them popular among vegetarians.
Lentil beans
One of the legumes that is becoming increasingly popular is lentils. A half-cup serving provides 9 grams of protein and is rich in dietary fiber, potassium, folate, magnesium, phosphorus, and iron.
Since it is a food very rich in fiber, it is beneficial for preventing constipation and promoting the health of the digestive system. Lentils are usually cooked thoroughly to make soup or boiled appropriately to be added to salads.
Quinoa
Quinoa is a grain rich in protein content. It is also good to add to a variety of foods, from meals to salads. Each serving contains about 8 grams of protein, and it is considered a food high in fiber that is beneficial for heart health and blood sugar regulation.
Quinoa is popular because it is a complete protein. Usually, plant-based protein foods often lack some essential amino acids, but quinoa contains all nine essential amino acids. However, since quinoa contains components that can irritate the stomach, people with weak stomachs should avoid consuming it in large quantities.
Pumpkin seeds
It is good to add to salads. You don't need to add too much to get enough protein. Pumpkin seeds contain not only protein but also a lot of unsaturated fatty acids and vitamin E. Unsaturated fatty acids are good for cardiovascular health, and vitamin E helps with emotional stability and fatigue relief.
Rucola
Arugula, known as arugula in English, is a spicy vegetable mainly used in Italy and is widely used in salads, pizzas, and other dishes. Compared to spinach, one cup of arugula contains 5 grams more protein.
Arugula is also rich in vitamins and minerals. Used as a topping for salads, spaghetti, or pizza, arugula's unique aroma stimulates the appetite.
Almond
Nuts like almonds are well known as foods that help you consume healthy fats, specifically unsaturated fatty acids. However, almonds contain about 6 grams of protein per 30 grams, which is nearly the same level as cooked egg protein content. They are also rich in dietary fiber, magnesium, calcium, and vitamin E.
I knew it was good for the body because it is said to extend life.
I haven't been able to take special care of my diet, but I almost lack protein, calcium, and magnesium.
These are things rich in minerals like these.
I should start paying more attention now. I used to eat meat frequently, haha.
