Starting the day with a protein-rich breakfast is a decision that benefits both body and mind. D Protein is essential for tissue repairEnzyme and hormone formation, and Maintenance of healthy muscle mass.and you’ll control hunger better, because they’ll make you feel fuller. According to Patricia Ortega, a dietitian-nutritionist specializing in vegetarian and vegan nutrition, “Breakfast proteins provide the energy and satiety needed to face the day and improve the quality of our diet in general.”
But why does that happen? It is important to eat them in the first meal of the day? Protein helps Stabilizes blood glucose levelswhich is a contribution Greater density and productivity. Additionally, they help create a lasting sense of satisfaction Avoid lust and eating unhealthy foods.
© iStockBenefits of choosing plant protein
When choosing protein sources, more and more people are choosing plant-based options. Not only are plant-based proteins more sustainable, they also offer additional health benefits. As Ortega explains, “Unlike animal protein, which is usually high in saturated fat and cholesterol, Plant sources provide fiber, healthy fats and antioxidantsSignificantly improving our diet.” In addition, they provide these benefits:
Cardiovascular protection
A surprising fact is that plant protein can be consumed regularly Reduce the risk of heart disease up to 40% and heart attack up to 29%. This is due to its ability to lower LDL cholesterol, known as “bad” cholesterol, and its nutritional profile rich in omega-3s, antioxidant vitamins and essential minerals.
Improved digestive health
Fiber, a key component of plant protein, not only Improves intestinal transitBut also strengthens the gut microbiota, promoting nutrient absorption and a stronger immune system.
Antioxidant and anti-inflammatory properties
Foods like legumes, nuts and seeds contain phytonutrients Acts as a powerful antioxidant and anti-inflammatory agent. These compounds help Reduce oxidative damage and chronic inflammationFactors that are associated with premature aging and chronic diseases.
Prevention of chronic diseases
Many studies are related Foods rich in plant protein with a Lower incidence of type 2 diabetes, some cancers and metabolic diseases. The nutritionist also emphasizes that “replacing processed meat with vegetable protein is an effective method of preventionPrevents diseases like colorectal cancerThe prevalence of which increases with regular consumption of processed meat.”
© California WalnutPractical ideas for including vegetable protein in your breakfast
Although it may seem complicated, incorporating plant protein into breakfast is easier than you think. Next, the nutritionist gives us some practical and tasty options:
1. Toast with vegetable options
If you are a lover of classic bread with ham, you can replace it with slices of vegetables like hura. They offer a similar flavor and texture, but without the harmful additives that typically accompany processed sausage.
2. Vegetable curd with toppings
Choose a soy or coconut yogurt and add nuts, chia seeds and fresh fruit. This combination is rich in protein, fiber and healthy fats.
3. Hummus and avocado
Whole wheat toast with hummus and avocado slices is not only nutritious, but also delicious. Perfect for those looking for a quick and healthy breakfast.
4. Protein ‘Smoothies’
Make a smoothie with non-dairy milk, spinach, banana and a handful of oats or plant-based protein powder. It is ideal for those who love breakfast on the go.
5. Oatmeal porridge with a special touch
Cook oatmeal in non-dairy milk and add nut butter, flax seeds and fruit pieces. A comforting option full of nutrients.
© HeuraVegetable protein is complete
A common myth in nutrition is that vegetable proteins are not complete, that is, they do not contain all the essential amino acids. But food choice Quinoa, chickpeas and soy They include them, becoming alternatives that are as complete as animal proteins. In addition, “a combination of different plant sources, viz legumes and cerealsguarantees a complete amino acid profile,” adds Ortega.
Reducing Processed Meat: A Smart Decision
Finally, a breakfast rich in vegetable protein is also good for your health, as we said, and for the environment. And consumption of processed meats, such as York ham, increases the risk of diseases such as colorectal cancer. According to WHO, consumers 50 grams of processed meat per day This increases the risk by 18%. Replace with these options Vegetable substitutes It not only improves health, but also has an impact on the environment.
Additionally, plant proteins offer greater versatility in the kitchen. From veggie burgers to legume-based stews, the possibilities are endless for those looking for a positive change in their diet.
