Le proteine vegetali sono molto importanti nella dieta. Prima di tutto perché sono una valida alternativa alle proteine di origine animale e poi perché, conoscerle, ci permette di seguire una dieta equilibrata con poca o anche senza carne. Inoltre, è importante per evitare alcuni problemi di salute, come l’innalzamento del colesterolo. Via libera quindi a legumi, frutta secca, semi oleaginosi e ortaggi. Ma quali?
I legumi costituiscono la fonte primaria di proteine: il contenuto medio di proteine di 100 g di legumi secchi non ha infatti nulla da invidiare al contenuto medio in proteine di 100 g di carne cruda. Consumate quindi:
- Fagioli
- Lenticchie
- Ceci
- Cicerchie
- Fagiolini
- Fave
- Lupini
- Piselli (secchi, quelli congelati rientrano nei carboidrati)
Frutta secca e semi oleaginosi
- anacardi
- arachidi
- mandorle
- nocciole
- noci
- noci del brasile
- noci pecan
- pinoli
- pistacchi
Semi oleaginosi
- girasole
- lino
- sesamo
- zucca
- canapa
- chia
Altre fonti sono la soia, da cui si ottiene il tofu, il tempeh, e il seitan, prodotto iperproteico derivato dai cereali. Importante anche la quinoa, cereale che cotto contiene 4,4 grammi di proteine. Non dimentichiamo poi l’alga spirulina, che si può acquistare essiccata, in polvere o come integratore. Ottimi anche gli spinaci il cui 30% del contenuto nutrizionale a crudo è formato da proteine.
Ortaggi
- Spinaci
- Broccolo
- Cavolo
- Cavolini di Bruxelles
Non dimenticate poi ogni tanto di consumare l’avocado, che contiene circa 4,4 grammi di proteine per frutto oltre ai grassi buoni che combattono il colesterolo. È una fonte importante anche il cacao amaro, che contiene invece ben 20 g di proteine, pertanto è da considerare una delle migliori fonti vegetali di proteine.
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