Alongside carbohydrates and fat, protein is one of the three most important nutrients on our plates. Protein is important not only for muscles, but also for cell structure, hormones, our immune systems, tissues and enzymes.

The intake of protein also helps to maintain a healthy body weight as it contributes significantly to satiety. Thus, protein fulfils a whole range of important functions in the human body. But are we eating enough of it? What should we be careful of?

Animal vs. Plant-based

According to the German Nutrition Society (DGE), we need around 0.8 – 1 g of protein per kg of body weight. A distinction must be made between animal and plant protein. Recommendations are increasingly leaning towards plant protein (around 70%) – for health, but also for ecological reasons. Although animal protein is most similar to the human body’s own protein and can therefore be better utilised, it also contains substances like saturated fatty acids, which can have a negative impact on overall health if consumed in excess. This is another reason to consume more plant protein, ideally several times a day.

Where is plant protein found?

• Legumes such as lentils, beans, chickpeas, black beans or peas are rich in protein and fibre. They are very versatile in the kitchen, and are perfect for soups, salads, spreads, stews, meat substitutes, and many other dishes.
• Nuts and seeds are very valuable sources of protein and are rich in high-quality fats, such as Omega 3. They also contain a concentrated load of vitamins and minerals such as magnesium. Chia seeds, hemp seeds, almonds, walnuts, sesame seeds, sunflower seeds and pumpkin seeds add enormous value to the daily menu, and contribute to the protein supply. Nutrition societies recommend consuming around 25g of nuts and seeds per day.
• Cereals and pseudo-cereals are not only valuable sources of carbohydrates, but also important sources of vegetable protein. Wholegrain varieties, quinoa, couscous, bulgur, millet or oats are all important sources of protein.
• Soy products are at the top of the ranking of plant-based protein sources because they have almost as high a protein content as animal products. They can also be used in a variety of ways in the form of tofu, tempeh, edamame or even bread. Protein breads are very often baked on a soy basis, and can be easily integrated into the menu.
• Vegetables like broccoli, spinach and kale also provide valuable plant protein.

Biologically valuable

But what is the major difference between the individual protein sources? Here the biological quality serves as a benchmark. It indicates how well the protein in consumed food is converted into the body’s own protein. The higher the biological value, the better. In principle, animal protein has a higher value than plant protein. However, a high biological value can be achieved by combining different plant protein sources, such as grains and legumes. The combination of legume-based spreads with bread and rolls is particularly recommended. It provides protein and carbohydrates and keeps you fuller for longer in a healthy way. Protein breads also provide a good combination of the two nutrient groups, as they offer legumes and grains at the same time, and contain around 40% fewer carbohydrates. This is why they are also often included in low-carb diets.

Mag. Susanne Dirisamer
Dietician & health scientist