Plant protein

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Legumes are a good alternative to animal protein, as they contain a lot of protein.

- peas, beans and lentils
- various products are made from soybeans

Legumes contain carbohydrates that are poorly absorbed and fermentable in the large intestine, or FODMAP carbohydrates, so their abundant use may not be suitable for everyone.

It is worth starting to use legumes carefully if you are not used to them.

If you get stomach problems, soak them for longer, cook them properly and eat only a small portion at a time.

Rinsed canned products may also be better suited for people with sensitive stomachs than home-cooked ones.

Nutrients

Trace elements Calcium Ca Iron Fe Iodine (I)Potassium K Magnesium Mg Sodium Na Salt - Sodium chloride Phosphorus P Selenium Se Zinc Zn Fat Fatty acids Polyunsaturated fats Omega-3 fatty acids Fatty acid - linoleic acid Fatty acid - alpha-linolenic acid Sterols Protein Carbohydrates Organic acids Sugars Disaccharides Maltose (malt sugar) 30 Glucose (grape sugar) 70 Sucrose (cane sugar) 100 Fructose (fruit sugar) 140–175 Tärkkelys Fiber Fiber insoluble in water Soluble fiber Polysaccharide, water-soluble Trehalose (mushroom sugar) (C12H22O11)Nitrogen compounds Tryptophan Folate B9, folic acid Niasiiniekvivalentti NE Niacin B3 (nicotinamide, nicotinic acid)Pyridoxine B6 Riboflavin B2 Thiamine B1 Vitamin A Retinol, β-carotene Karotenoidit Vitamin C Ascorbic Acid Vitamin E Tocopherols, tocotrienols Vitamin K K₁ (phylloquinone), K₂ (menaquinone)Calories (kcal)Coconut oil - lauric acid Palm oil - palmitic acid Flavor Raising agents E500 - Sodium carbonates - Raising agents E450 - Diphosphates - Raising agents

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