Tag: proteins

Good proteins, what they are and where to find them – Italian Cuisine

Good proteins, what they are and where to find them

They are essential for the body. If they are of quality they are excellent allies of the figure and health. Here's why and what foods to eat

The World Health Organization recommends to hire every day at least one gram per pound of body weight of protein. Yet our diets are sometimes lacking in them because they are often demonized. Other times, on the other hand, at the table, priority is given to protein sources that are unfavorable to health, rich in saturated fats and cholesterol, such as meat (especially beef and pork), cold cuts and cheeses, eggs which should instead be consumed in adequate quantities. The result? Either we eat a few or we choose the wrong ones. Yet bringing good proteins of animal and vegetable origin to the table is essential for staying fit and healthy. "Proteins are, together with" good "carbohydrates and fats, the body's essential macronutrients", explains the nutritionist Nicoletta Bocchino. "They are involved in the metabolic processes that allow you to get energy." They are also indispensable for building and maintaining lean mass. «The essential amino acids they contain, in fact, are the fundamental component of muscles, cells and tissues, including skin and hair. They also have a good satiating effect. "If consumed in adequate quantities they modulate blood sugar, blood sugar levels and give satiety." Finally, they have a mood-booster effect. “Many essential amino acids they are rich in are precursors of feel-good hormones. Tryptophan, for example, promotes the production of serotonin, the so-called happiness hormone. Tyrosine, on the other hand, is involved in the synthesis of dopamine, which favors motivation . The advice "is to give priority at the table to those that have a reduced content of saturated fats and alternate those of animal origin with those of vegetable origin to ensure a varied and complete diet. Furthermore, it is necessary never to associate them with each other in the same meal and eat them for lunch and dinner in combination with vegetables that facilitate digestion . So here are the good proteins and in which foods to find them.

Lean white meat

Chicken and turkey meat are a good source of noble proteins, complete with all essential amino acids. «Compared to red meat that should be eaten once or twice a week, it has less fat. It ensures vitamin B12 and iron, essential for the production of red blood cells whose deficiency can cause fatigue and weakness , says nutritionist Nicoletta Bocchino.


Eggs are a food that is often excluded from the diet, due to the mistaken belief that their consumption is harmful. In reality, consumed in the right quantity (2-4 eggs per week) hard-boiled or soft-boiled, they are friends of health. «They contain proteins rich in essential amino acids that favor the production of glutathione, a powerful antioxidant. They also provide Omega 3 and minerals such as copper and zinc, essential for the correct functioning of the nervous system .


«Fish is a good source of noble proteins that can be consumed even 4 times a week. The blue one (sardines, herring, anchovies) and salmon are also particularly rich in Omega 3 essential fatty acids, which thanks to their anti-inflammatory action are excellent allies for brain and heart health .


Beans, chickpeas, lentils, broad beans, peas associated in the same meal with the essential amino acids present in whole grains or their derivatives such as pasta provide complete proteins. They are also low in fat and cholesterol-free, for the benefit of the figure and health , concludes nutritionist Nicoletta Bocchino.

Discover in the gallery the other foods that are a source of good proteins

China: a healthy future based on vegetable proteins – Italian Cuisine

China: a healthy future based on vegetable proteins

To combat obesity, China aims to reduce meat consumption by promoting new alternative, healthy and vegetable foods, to be integrated into the diet by 2030

When we talk about obesity in the world, our thoughts go immediately to the United States and the American people, notoriously dominated by a diet rich in fat and junk food that is not very balanced. No coincidence that it is the country with the most obese adults in the world, as many as 79 million. Few know, however, that on the front ofchildhood obesity America actually wins second place while the former goes unexpectedly China, a country that in the Western imagination is often associated with a light and low calorie diet. Consider that instead the obese Chinese children are 15 million and that by 2015, the estimated obese adults were 57 million.
The Chinese government has recently decided to take serious measures regarding the food sector to stem this worrying growth, and not only that. In particular, in collaboration with China's first food technology accelerator Bits x Bites, which is investing in various international startups, has issued dietary guidelines that aim to reduce national meat consumption by 50% by 2030 and the introduction of innovative, sustainable and healthy food alternatives. The trigger of this initiative is not really only childhood obesity, but also all the problems concerning the Chinese meat industry.
In addition to the problems of food security (animal diseases) and health problems (antibiotics and hormones) linked to the industrial production of meat, there are fears that there are not enough arable land to feed the growing population or enough land to house the farms.
Let's go then to find out what the alternative protein sources will be for a healthier future.

Alternatives to soy

Although soy milk, in China as in other countries, is one of the most famous and popular vegetable drinks, in the last few years interesting alternatives are taking hold. Among the many China has decided to invest in pea milk, already widespread and appreciated in the United States, the mung bean one and the chickpea one.

Silkworm snacks

For years we have been talking about the importance of insects as a precious source of protein and with a low environmental impact as an alternative to meat. In China, an insect-loving country known forbreeding of silkworms (about 500 thousand tons a year), the government has decided to invest in a company that turns flour silkworm scraps into powder into flour, to then process this flour and produce salty snacks. This snacks, which will contain about 20% of proteins, will soon be launched on the market and already bets on its commercial success.

Synthetic meat, produced in the laboratory

The synthetic meat produced by in vitro cultivation from animal cells has become a worldwide trend, above all thanks to Beyond Meat, the American company of the famous Impossible Burger. China has decided to follow in its footsteps and invest in an Israeli company called Future Meat Technologies that produces precisely meat grown in the laboratory, non-GMO, naturally free of hormones and antibiotics and produced using a fermentation silo. The goal is to see a food product based on cellular meat to be launched on the market as soon as possible.

A bowl of a salad bowl to drink

A final investment concerns a company called Fruggie, which intends to promote a new concept of "drinkable" salad. The reason behind the development of this product, which for us Westerners may appear to be bizarre, is that the Chinese mostly love hot and cooked foods, while they are rather reluctant to eat raw vegetables and, indeed, salads. The company has therefore decided to mix together ten classic ingredients, including lettuce, avocado and chickpeas, reducing them to drink. This drink is currently only available in some parts of China.

Photo: synthetic china meat diet sana_Wikipedia_World Economic Forum.png
Photo: alternative soy milk peas in Cina_Pixabay_falovelykids.jpg
Photo: silkworm silkworms vegetable proteins cina_Pixabay.jpg

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