Protein

Macronutrients

The amino acid supply from legumes, seeds, nuts and grains.

Seitan and store-bought veggie patties are NEUTRAL entries in the catalog — no category, no plant — so they do not count here either. That is consistent with the rest of the app, not an oversight.

Effects and benefits

The proteins of legumes, seeds and grains build and maintain muscles and bones. After 65, needs rise; and replacing part of animal protein with plant protein is associated with a longer life in large studies.

Protein contributes to a growth in muscle mass, to its maintenance, and to the maintenance of normal bones (Regulation 432/2012).

By sex and age: EFSA sets the reference intake at 0.83 g per kilo of body weight per day for an adult, about 58 g for 70 kg, with an extra amount during pregnancy rising to 28 g a day in the third trimester, and 19 g during breastfeeding (EFSA, 2012). After 65, an expert group advises 1 to 1.2 g per kilo, to slow muscle loss (Bauer et al., 2013).

In a large American study, replacing 3% of energy from animal protein with plant protein was associated with lower mortality, especially when it replaced processed meat (Song et al., 2016): an association, but a robust one.

Sources: EU Regulation 432/2012 · EFSA, 2012 · Bauer et al., J Am Med Dir Assoc, 2013 · Song et al., JAMA Intern Med, 2016

Protein

Effects and benefits

Where to find it (79)

Also, in smaller amounts (113)