Où sont les protéines dans l'alimentation?

Choosing Healthy Protein

Eat Protein for Good Health!

Ah, proteins! That macronutrient everyone is talking about! You’ve probably heard of proteins and amino acids… But do you really know what they are and where they are found? All proteins are different, depending on their source! Do you also know where proteins are found in greater quantities? Learn everything you need to know about protein here!

What Are Proteins?

Proteins are made up of many small chains of amino acids, much like a string of pearls. Some of these amino acids are essential and some are not. This means that your body may or may not be able to fabric them. Each protein therefore differs in the length and composition of its amino acid chain.

Proteins are an essential macronutrient for your survival and development.

  • Different recommendations for everyone

    Daily recommendations vary depending on your lifestyle (active or sedentary) and your goals! In fact, if you want to build muscles, you’ll need to take in a little more than someone who isn’t looking for that aesthetic. Also, other conditions, such as health problems, can vary your protein needs. For example, kidney disease limits your daily protein needs.

Globally, the needs vary between 0.8 and 2 grams of protein for each kilogram of body weight. Thus, a sedentary person weighing 100 kg would have a protein requirement of 80 grams per day while an athlete of the same weight could consume up to 200 grams/day.

Various public health authorities around the world agree that protein should represent between 10 and 35% of your total caloric needs each day.

What Foods Are High in Protein?

One of the best sources of protein is meat, poultry, fish, eggs, dairy products (yogurt, milk, cheese, kefir…) and seafood. These are proteins of animal origin and their proteins are considered complete, meaning that they contain all the essential amino acids.

  • Did you know that...

    in a large egg (weighing at least 56 g), you will find about 6 g of complete protein?

When it comes to plant-based proteins, you can turn to tofu! You can also find protein in legumes, nuts, lentils and quinoa. Even some vegetables provide protein on a smaller scale!

A 100 g serving of cooked potato (with skin) will provide you with 4.3 g of protein and a 100 g serving of canned green peas will provide you with a similar amount!

On the other hand, plant-based protein sources often contain so-called “incomplete” proteins, since they do not contain all the essential amino acids.

Raw vegetable (125 ml)Proteins (g)
Potato with peel1.70
White mushroom1.57
Asparagus1.52
Broccoli1.31
Cauliflower1.09
White onion0.93
Red tomato0.83
Yellow bell pepper0.79
Butternut squash0.69
Carrot0.61
Cucumber0.41
Leaf lettuce0.40

Protein Complementarity: An Outdated Concept

You can therefore rely on varying the sources of protein in the course of a day to ensure you have a good variety of amino acids, vitamins and minerals! This is what used to be called protein complementarity.

Researchers used to think that you had to combine certain foods in one meal for your body to make complete proteins, but new research has concluded that diversification can take place over the course of a day. That’s good! But don’t eat the same thing from morning to night! Make sure you spread your food out over the day by planning your meals for the week.

  • So, for example, if you have breakfast with peanut butter toast, lunch with an egg sandwich and fruit yogurt, and finally spaghetti with lentil sauce at suppertime, you’ll meet your proteins – and amino acid – needs for the day!

Are you wondering which fruit has the most protein? Well, unfortunately, fruit contains very little protein!

All things considered, proteins are made up of amino acids and are essential to the functioning of your body. They are found everywhere in your diet, but mostly in meat products and their substitutes. If your diet is balanced with several different sources of protein, you will most likely meet all your daily protein needs!