Full cereals are not only used as fuel, for our body. According to dietician Julie Boët, in addition to energy, they can provide as much, even more protein as products of animal origin, provided you choose them well.
Why are vegetable proteins sometimes underestimated?
An average egg contains about 6 to 7 grams of complete protein. That is to say incorporating all essential amino acids, which the body cannot make alone.
Because precisely, animal proteins are naturally complete. Those of plant origin are often deficient on one or more of these amino acids. Hence the importance of varying sources when you put on a vegetable diet.
However, some cereals stand out. They are not only rich in protein, but also very interesting in terms of micronutrients: iron, magnesium, fibers, antioxidants … and above all, they are more digestible and more satisfying than refined cereals.
For Julie Boët, vegetable proteins also play a key role in the stability of blood sugar, slowing the absorption of carbohydrates. Here are the four full cereals richer than the protein egg.
Quinoa
The quinoa has about 14 g of protein per 100 g raw, twice an egg. “”It is also a complete protein, which is exceptional for a cereal. The quinoa is naturally gluten -free, rich in iron, magnesium and fibers. A major asset for balanced vegetarian diets“Analysis the nutrition expert.
Wild rice
It also reaches 14 g of protein per 100 g, with a nutritional profile very rich in antioxidants. “”Although it is called “rice”, it is actually an aquatic grass. Its low glycemic index makes it an excellent ally for metabolic health “ adds the dietician.
The amaranth
With 13 to 14 g of protein per 100 g, the amaranth also exceeds the egg. “”It is particularly rich in lysine, an amino acid often absent from other cereals. There are also calcium, magnesium and quantity fibers“According to our expert.
The teff
This mini-cereal of Ethiopian origin contains approximately 13 g of protein per 100 g. “”Very dense nutritionally, it also brings iron, manganese and calcium. Gluten -free, it has a low glycemic index, ideal for balanced meals “.
How to integrate them effectively into your diet?
If these cereals have everything in terms of protein, their assimilation also depends on the food combinations. “Vegetable proteins can be incomplete: it is therefore crucial to vary the sources” Recalls Julie Boët. Combining these cereals with legumes (such as lenses, chickpeas) or oilseeds (including almonds or nuts for example), allows you to reach a balanced contribution in essential amino acids.
In practice, these cereals can advantageously replace rice or pasta in a dish, compose a salad base, enrich a Buddha Bowl, or even be incorporated into pancakes or savory porridges.
And for athletes or vegans, vegetable protein powders (peas, rice or hemp in particular) remain a complementary solution.
Because contrary to popular belief, the egg does not have the monopoly of quality proteins. Some cereals can largely compete with him, while offering additional nutritional benefits.