The lack of protein in the meatless diet is a common myth. Although many people believe that there is a deficiency in this choice, the truth is that there are other foods rich in this nutrient. So, including them in your diet is the secret to ensuring optimal nutrition.
After all, proteins are essential for the proper functioning of the organism, as they contribute to the production of hormones, muscles, skin, tissues, and hair.
In addition, its lack can lead to various health problems, such as sagging skin, hair loss, premature aging, muscle pain, loss of muscle tone, endocrine changes, infertility, decreased immunity, iron deficiency anemia, and even dementia, in more severe cases.
Therefore, it is essential to replace meat with other types of proteins to maintain a healthy diet. But how to do it? In this post, we will explain better. Keep reading!
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What Foods Are High In Protein?
Several protein-rich foods can replace meat. Check out the main ones below!
Eggs
They are an excellent source of protein. That’s because one unit can contain up to 9 grams of this nutrient! In addition, eggs have a good amount of vitamin B12 and few calories.
So much so that the food has a biological value of 100, which is considered high; it contains the essential amino acids for the body. Meanwhile, meat proteins have a biological value of 80, and those of cow’s milk 92.
To get an idea, the egg supplies up to 20% of the daily protein needs, avoiding the deficiency of this nutrient. This benefit is derived from albumin, a protein present in egg whites. The human body is responsible for distributing water and transporting nutrients.
All these advantages make experts point to the egg as the second-best food in the world, second only to breast milk. With all these benefits, the egg is the best choice to add to your meatless diet. Therefore, he is the leading food to consider in your diet.
Also Read: 5 Vegan Foods That Are Packed With Protein
Quinoa
It is an excellent vegetarian protein option for its versatility. It can be cooked, like rice, or in flakes with juice or yogurt. Quinoa is also high in amino acids, which makes it an essential ingredient to avoid protein deficiency.
Mushrooms
They have a wide variety and a lot of protein. This makes its protein content higher than most vegetables but lower than eggs and primary animal protein sources.
Soy
It is used as a meat substitute in different dishes. However, it requires care with the type of preparation to maintain the expected amount of protein. So, you need to soak the soybeans daily and cook them well.
Buds
There are several options, such as alfalfa, sunflower, and beans. The advantage is to consume them in salads and sandwiches. The amount of protein varies according to the type of sprout.
Seeds
There are different alternatives. One of the best is chia, which has high omega-3s.
Tofu
It is derived from soy and has a good amount of protein and low calories. However, it has few applications in everyday recipes.
Grains
They are good sources of protein. Here, beans, lentils, peas, chickpeas, etc., are included. Each of these foods has a specific amount of protein. So you can intersperse these options in your food.
Cashew Nut
It is an essential food for a meatless diet. It helps to avoid a lack of protein, but it requires care. This is because excessive consumption can lead to nausea, abdominal pain, vomiting, headache, metallic taste, and muscle fatigue, in addition to being highly caloric.
How To Avoid A Lack Of Protein In A Meatless Diet?
A lack of protein in a meatless diet is avoided by eating a varied diet and increasing the frequency of consumption of foods that contain this nutrient. Therefore, always look for a qualified professional to have the correct follow-up with your health.
After all, those with dietary restrictions should know how to overcome possible deficiencies in proteins and other nutrients. The professional will also be able to assist in the assembly of healthy meatless meals.
Here, it is worth emphasizing that those who consume eggs, fish, and seafood will hardly suffer from a lack of protein. However, complete exclusion requires attention to the body’s signs, such as lax skin and hair loss. To succeed in this initiative, it is worth following some tips. See what they are!
Assess The Bioavailability
Meat is a protein source of high biological value. Therefore, replacing it with a portion of food with the same condition is essential. This is the case with the egg, which still maintains bioavailability.
This term refers to the ability of a bioactive compound or nutrient to pass through metabolism pathways and reach target tissues in sufficient quantity. As eggs contain many vitamins, minerals, and proteins, it is possible to make an equivalent substitution.
Know The Equivalence Of Nutrients
Consumption of soy or oilseeds will only replace meat partially due to the lack of nutrient equivalence. Therefore, it is essential to pay attention to this detail. In the case of an egg, the correspondence is that three whole units correspond to 19 grams of protein.
Beef has 26 grams of protein per 100 grams. Therefore, just over four eggs will supply the same amount of nutrients.
Also Read: How Much Protein Per Day Is Healthy And Helps You Lose Weight?