How to take in protein wisely ~ Nutritionist's Column Vol.124
Protein is a popular item not only for people who exercise regularly, but also for those who want to replenish their protein intake on a daily basis.
Nowadays, there are many different types available, including animal-based and plant-based, so you can choose one that suits your lifestyle and values.
This time, we will introduce an efficient way to consume plant-based protein, which is recommended for those who are concerned about their health and the environment.
Tips for wisely consuming plant-based protein
1. Supplementing amino acids with a combination of ingredients
Plant-based protein alone can easily result in an imbalance in the balance of essential amino acids, but by combining it with a variety of ingredients, it can provide a richer amino acid balance than animal-based protein, if not richer.
For example, combining legumes with grains (e.g., beans with rice or bread) improves the essential amino acid balance and further enhances nutritional value.
▼About ingredient combinations ▼
What is "food synergy"? - Nutritionist's Column Vol.80
2. Eat high-protein plant-based foods
Choose plant-based foods that are high in protein.
In particular, beans, grains, nuts, seeds, and oats are highly nutritious , low in fat and especially saturated fatty acids, which are believed to reduce the risk of cardiovascular disease. In addition, because they contain no cholesterol, they are suitable for those concerned about their blood cholesterol levels.
▼Beans (soybeans, lentils, chickpeas, etc.)
Rich in protein and dietary fiber.
It is easy to incorporate into your daily diet, such as tofu, natto, and soy milk.
Nuts and seeds (almonds, sunflower seeds, chia seeds)
Contains healthy fats and vitamin E.
Quinoa and amaranth
It contains a lot of essential amino acids and has excellent nutritional balance. It is gluten-free.
▼Oats (oatmeal)
Low GI and rich in dietary fiber.
▼Broccoli
Vitamins and dietary fiber can be taken together.
3. Consume dietary fiber at the same time
Dietary fiber promotes digestion and helps the body absorb nutrients, which is why it's also effective in maintaining good health.
Plant-based proteins obtained from beans and grains often contain dietary fiber, which is expected to increase the number of good bacteria in the intestines and improve the intestinal environment, aiding digestion and improving health.
Plant-based proteins are easier to digest than animal-based proteins and put less strain on the stomach and intestines.
4. Supplement with vitamins and minerals
Plant-based foods are rich in protein as well as vitamins, minerals, and antioxidants.
In particular, B vitamins, magnesium, and iron contribute to energy production and improved immunity, while antioxidants are expected to have the effect of suppressing cell damage.
5. Use protein powder wisely
Plant-based protein powders (derived from soy or peas) are a convenient way to quickly supplement your protein intake.
It's especially useful when you're short on time or after a workout, and adding it to drinks or smoothies can boost its nutritional value.
6. Make a conscious effort to incorporate it into your diet when eating out or snacking
When eating out, it's a good idea to consciously choose dishes that contain plant-based protein (such as bean salad, chickpea hummus, or vegetable and bean soup).
Nuts and seeds are also great for snacking on the go.
▼For more information on nuts, please see the following column▼
Nut types and nutritional value - Nutritionist's Column Vol.106
The benefits of animal protein
While plant-based proteins are a healthier option, animal-based proteins also have their own benefits.
By consuming it in moderation, you can ensure that your body receives the nutrients it needs.
We will introduce foods other than protein powder that provide high-quality animal protein.
▼ Eggs
Eggs are a "complete protein" that contains a good balance of essential amino acids and has a very high protein score.
However, egg yolks contain cholesterol, so you should be careful about how much you consume.
Liver is rich in protein and iron and is good for preventing anemia.
However, because it is rich in vitamin A , care should be taken not to consume too much.
▼ Game meat
Wild game meat is a low-fat, nutritious, and high-quality source of protein.
Because it is obtained through hunting, it is also supported from an animal welfare perspective.
▼ Grass-fed meat
Pasture-raised, grass-fed meat is a safe and healthy source of protein because it is hormone- and antibiotic-free and is high in omega- 3 fatty acids. 
Get a balanced intake of protein
Plant-based protein is low in fat and cholesterol-free, making it an excellent, healthy, everyday source of protein.
On the other hand, animal protein can also provide a wealth of nutrients if chosen appropriately.
By combining plant and animal proteins, you can efficiently consume protein while staying healthy.
GRØN's plant-based protein blend is made from soy protein and pea protein.
In addition to protein, it contains superfoods that are rich in dietary fiber and vitamins.
▼Protein recommended for beginners▼
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Nutritionist, Food Education Instructor, Food 6th Industry Producer Level 4
Ayako Ishihara
She is a nutritional advisor in the healthcare field and a professional in agribusiness. She is also involved in a variety of activities in the fields of beauty and health, including giving lectures to Miss World Japan candidates.
With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which holds outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in promoting local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, and training planning and management. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate these ingredients more effectively into consumer health.
