Healthy food is conquering the world and becoming more and more popular. There is also a category of people who would like to consume less meat without reducing protein intake. We are going to look at nine products that can substitute meat and make this possible.
Why Do You Need Meat?
Why do all doctors strongly recommend including meat in the diet? Why do they recommend to start giving it to babies from 8-9 months? That is because it contains protein, which is necessary for the functioning of all systems and tissues of the body.
Protein is the building block for all cells, so its deficiency will affect the functioning of all organs. Protein is especially important for muscles, without this element they can weaken and even breakdown.
Which Products Can Replace Meat?
They contain a large amount of protein, which gets completely absorbed and fully processed by the body. And that is why powerlifters, bodybuilders and arm wrestlers include this product in their diet. Of course, eggs are better to consume raw, but this is dangerous due to the risk of intestinal infections, such as salmonellosis. Cooking eggs is a necessity, but the greatest amount of nutrients are retained when eggs are soft-boiled.
The protein content in legume products is quite high. For example, in beans and peas it is about 23-25%, and in soybeans as much as 30%. At the same time, around 80% of this protein can get absorbed. Beans and lentils have the most high-quality protein. For the body to better absorb legumes, it’s recommended to consume it with vegetables rich in fiber.
3. Dairy products
They are an excellent source of protein, which the body absorbs perfectly. So, if you eat a full portion of cheese or cottage cheese at least once a day, you can get a daily amount of protein. Surprisingly, nutritionists say that the highest amount of protein is found in low-fat foods (but not fat-free). The fatter they are, the less protein they will have.
Also, due to the high concentration of calcium, top-rated NYC dental implants specialists recommend its consumption. Dairy products help to strengthen teeth as well as bones in the whole body.
They are allowed for vegetarians, so they should certainly be included in their diet, as nuts contain, depending on the type, about 20-30% of pure and well digestible protein. You can safely eat hazelnuts, almonds, walnuts, and peanuts.
The greatest amount of proteins is found in walnuts and in almonds. But do not try to fill up on protein only through nuts. First, this product is very allergenic, and secondly, it is rich in fats. So in order to avoid problems, it is recommended to eat about 20-30 grams per day.
Fish is very useful and also contains a significant amount of proteins. By the way, it’s absolutely not inferior to those contained in meat. In addition, there are many other nutrients in fish, such as phosphorus, necessary for normal brain function, as well as vitamin E, which is good for skin and hair, improves mood and ensures proper calcium absorption of vitamin D.
Cereals also contain protein. For example, buckwheat has about 12%. Not so much as in other substitute products, but cereal is still very useful, since, among other things, it also contains iron and B vitamins.
7. Sunflower seeds
Not everyone knows that sunflower seeds can help replenish the body’s protein reserves. Sunflower seeds also contain carotene, various amino acids, vitamins E and B groups and fats. But do not overdo with them. During the day, the body can only fully process 70-100 grams, not more.
Mushrooms are another great source of protein. But if you use it to replace meat do not over-eat, since mushrooms harder to digest. In addition, they are often cooked in salted, pickled or fried form, and this, of course, is not entirely useful. You can cook them in the oven or on the grill. And in any case, it’s best to eat no more than 100-150 grams a day, and preferably twice a week, no more.
If the supporters of vegetarianism can’t eat the usual cheese, then tofu, which is made from soybeans, may well be included in the diet and at the same time replace not only the usual cheeses but also meat. At its core, it is a fermented curd made from soy milk. The composition of this cheese includes as many as 9 amino acids. In addition, it is also very tasty!