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Growing Pineapple: The Best Vegetarian Sources of Protein
Growing Pineapple: The Best Vegetarian Sources of Protein

It doesn't always have to be meat: Fitfluencer Anna Engelschall explains why a high-protein diet is important and shows the best vegetarian (and vegan) options. Plus: the recipe for your protein pancakes!

Vegetable protein
Vegetable protein

Protein is one of the basic building blocks of our body. We all know that a high-protein diet is important and healthy. As a guideline, one can say that an adult person needs at least 0.8 grams of protein per kilogram of body weight every day.

Anna Engelschall is a fitness trainer and, above all, has with their high intensity interval trainings (HIIT) made a name for itself on YouTube and Instagram under @growingannanas. She stands for a balanced, protein-rich diet - she shares her healthy recipes on Instagram with her almost 400,000 fans. "Don't eat too little, just eat the right thing," she emphasizes again and again. "Eating and eating healthily has to be fun. After all, it works not about giving up something for a lifetime or limit yourself. Everyone should find a way for themselves that will make them happy in the long term."

Many people still believe that they own their Only cover protein requirements completelycan if they eat meat. But that's not true at all! You can do without it without any problems. But what are they actually best sources of vegetarian protein? The fitness influencer talks to us about which ones they find most suitable and why.

"I think it is important to deal with food and its effects on the body. If you understand the connection between diet and our mood, energy and well-being, it is easier to eat a healthy and balanced diet," said the 26- year old from Graz.

Why is it important to eat a high protein diet?

"For me as an athlete, a protein-rich diet is essential," emphasizes Engelschall. "This is the only way to be able to regenerate the muscles and grow too. But you should always make sure to consume enough protein. Regardless of whether you want to gain or lose weight or keep your weight."

But not just for the muscles, but also for building bonesit is very important. We also need for healthy connective tissue, to strengthen hair and nails and as a defense against pathogens.

The best sources of vegetarian protein

"If I had to choose the best protein sources, then I would not necessarily just look at the protein content of a food. There is also another factor that is important," says the expert. Namely: The biological value of food. "The higher this is, the better we can convert the protein into the body's own protein."

An egg, for example, has a value of 100 (and thus the highest protein quality), lean curd 81. Good to know: The biological value can be increased by adding certain Combined foods. "For example potatoes with egg or cereals with beans. The latter is particularly important for vegans."

Engelschall names dairy products such as low-fat curd, beans, lentils, chickpeas and eggs as ideal sources of protein. Her all-time favorite: quinoa. Nuts, seeds and kernels are also very rich in protein. "You have to be careful here," she advises. "Even small amounts of nuts contain a lot of fat. Although healthy fat, the calorie content is correspondingly high."

very protein-rich vegetablesare for example broccoli, spinach or kale. These are also very low in fat.

Every now and then Engelschall also uses protein powder - "There are now a lot of great plant-based alternatives here," says Engelschall. "I like to use it for baking - i love protein pancakes - or as an addition to my porridge."

Anna’s super-fast protein pancake recipe:

Mix 30 grams of oat flakes, 20 grams (vanilla) protein powder, 20 grams of coconut flour and 3 eggs until you get a creamy mixture. Optionally add grated zucchini. Fry in a pan with a little butter or coconut oil - done. Then enjoy with berries and fresh fruit.

A list of high protein foods:

(Protein content per 100 grams)

  • Skimmed curd: simply enjoy with a little fruit! A light snack for after exercise that is low in calories but high in protein. 13 g
  • Egg: 13 g
  • Quinoa: The super grain is ideal as a fitness food. Ideal as a base for bowl dishes. 15 g
  • Lentils: 9 g
  • Beans: 21 g
  • Chickpeas: 19 g
  • Broccoli: 3.5 g
  • Spinach: 2.7 g
  • Kale: 4.5 g
  • Peanuts: 25 g
  • Cashews: 17 g
  • Oatmeal: 13.5 g

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