How to replace meat for vegetarians, protein replacement for vegans

How to replace protein?

For those who continue to consume milk and eggs, such a replacement will not be difficult, since these products contain enough protein, minerals and vitamins the same as those found in meat and fish. For vegans who have abandoned these products, a replacement for animal protein should be sought in products of plant origin with a high content of similar microelements.

soybean _ Eating this product will replenish the body's need for protein, amino acids and iron.
legumes (peas, lentils, beans, chickpeas). The high content of plant protein in these products can be a good replacement for animal protein for vegetarians
seeds of pumpkin, hemp and some other plants, used both as seasonings and as an independent product
Peanut butter is a source of a number of beneficial substances for the body.
nuts , including walnuts, almonds, pistachios and hazelnuts, in the absence of allergies, can fill a person’s need for protein and other nutrients
buckwheat , which due to its properties can compensate for iron deficiency
oat bran
spinach, broccoli, potatoes, asparagus, cauliflower and a number of other vegetables that replenish one or another useful element in the diet, and some - several at once, in addition to proteins
dried fruits (dried apricots, prunes) and fruits (cherries, bananas, avocados, which in such a diet can also be a supplier of amino acids and fats)

The ideal food combination for a vegetarian to replenish protein in the body is legumes and grains, such as rice and lentils, beans and corn, or other combinations that suit a person's taste and preference.

Tofu

Tofu is perhaps the most famous source of protein in vegetarian and vegan cuisine. In Asian restaurants, an incredible number of dishes are prepared from tofu: from soups to desserts.

Tofu itself does not have a rich taste; it is loved because it acquires the taste and aroma of other ingredients in the dish. Tofu is made in the same way as cheese - soy milk is fermented, after which the resulting curd is pressed into blocks. You can make your own tofu by fermenting soy milk with calcium sulfate or magnesium chloride. Depending on the reagent chosen, the consistency of the tofu will be different.

Some tofu companies fortify it with additional nutrients such as calcium, vitamin B12 and iron. There are no special laws in Russia that would encourage manufacturers to additionally fortify products with vitamins, so most tofu on the Russian market does not contain added nutrients.

On average, 100 g of tofu contains 80 kcal, 9 g protein, 4 g protein, 2 g carbohydrates.

Tofu varies in consistency. Classic tofu is more similar in density to a chicken breast chop, soft tofu is more like cottage cheese in packs, and silken tofu is more like a tender omelet. Typically, classic tofu is used in dishes that involve frying it. For example, tofu fish is made from classic tofu. A slice of tofu is wrapped in nori and dipped in a flour and aquafaba batter with salt and spices. Aquafaba is the liquid from a can of beans or chickpeas. It acts as a binder and replaces eggs in vegan recipes. Soft tofu makes an excellent scrambled omelette; it is also used to make tofniki - a plant-based version of cheesecakes. Silken tofu is mainly used in desserts. And if you add your favorite ingredients, spices and add a little salt, it will become a delicious spread for toast.

Tofu does not have a strong taste or smell, but the flavor of tofu may vary from manufacturer to manufacturer. Often herbs, garlic, paprika are added to tofu, sometimes smoked tofu or with pieces of apples. Like any product, tofu can go bad. Choose your tofu carefully: the brine in the package should not be too cloudy and the tofu itself should not be sour. If you've never eaten tofu before, try it for the first time at a restaurant or ask someone who eats tofu often to make it for you, and you'll love it!

In short:

Tofu is a versatile meat alternative. Tofu is made from soy milk and is rich in protein. Depending on the variety, tofu differs in flavor and consistency. Often herbs and garlic are added to tofu; there is smoked tofu, tofu with berries or fruits.

Iron

Iron is another important micronutrient found in animal foods.

How can you compensate for this important element, relying only on plant foods:

vegetables that are high in iron, such as cabbage, broccoli, celery, spinach and lettuce
legumes, especially those rich in iron (black beans, lentils)
raisins, which contain more iron than other dried fruits, rich in other beneficial vitamins and minerals
oatmeal. Among grain crops, it is the most optimal supplier of iron to the human body.
nuts you should choose cashews
seeds of some plants, such as sunflower or hemp
soy. Its usefulness and saturation with micro- and macroelements important for proper nutrition is beyond doubt.
tomato juice, which adds variety to a vegetarian's diet, is easily accessible and high in iron
whole grain bread. Due to its structure and beneficial properties, it is an important component of a proper nutrition program not only for vegetarians, but also simply for people who adhere to proper nutrition

In order to increase the absorption of iron in the human body, it is important to combine foods high in iron with those rich in vitamin C. For example, citrus fruits, bell peppers, kiwi, etc.

Nuts instead of meat

The nutritionist also listed types of nuts that contain a high percentage of protein:

Almonds – These contain 7 grams of protein per 35-gram serving. It is not only rich in protein, but also antioxidants. These plant compounds protect the body from oxidative stress. The brown layer of skin around almonds has the highest concentration of antioxidants, so it is best to eat almonds with the skin on for maximum benefits.

foodinformer.ru

Walnuts – These contain 4.5 grams of protein per 30-gram serving. Eating walnuts is a great way to increase your protein intake. Walnuts are also a source of heart-healthy fats. In particular, they contain more omega-3 fatty acids in the form of alpha-linolenic acid than any other nut.

depositphotos.com

Pistachios – Protein content is 6 grams per 30-gram serving. A serving contains as much protein as one egg. These nuts have higher levels of essential amino acids than most other nuts. Essential amino acids are those amino acids that must be obtained from food so that the body can use them to create the proteins needed to perform important functions.

depositphotos.com

Calcium

Calcium as an element necessary for a balanced diet can be replaced with the following products:

vegetables with a predominant green color: broccoli, Chinese cabbage
molasses is a product of beet sugar processing with a high content of calcium and iron
soy products - cottage cheese or milk, as well as soybeans
fermented soybeans - tempeh
fig fruit
chia seeds, which also contain a lot of useful substances, including calcium

It is worth noting that vegans who have abandoned the consumption of fermented milk and dairy products need to even more carefully monitor the calcium content in their products and be sure to introduce the above products into their diet.

Zinc

Zinc, which is found in foods of plant origin, is absorbed worse than the same element in animal foods. Therefore, you should eat more of the following foods:

nuts, and not just walnuts, which are familiar to many, but also such as almonds, pecans, peanuts, hazelnuts, pistachios. Coconuts are also a storehouse of zinc, which you simply need to include in your diet, using both coconut milk and coconut flakes.
dried fruits - dried apricots and prunes
kohlrabi, which also contains many useful microelements and vitamins, in addition to zinc, and the methods of its preparation and the variety of dishes with its participation will help expand the diet and make it interesting and varied
sesame, pumpkin and sunflower seeds, which can be added as a seasoning to dishes or used as a snack between meals. They can become an interesting highlight of any dish and add brightness to the taste and aroma.
legumes, which with their beneficial properties and high content of nutrients have proven the need for their mandatory introduction into the proper nutrition system

For those vegetarians who have not given up eggs, it will be easier to compensate for the zinc deficiency due to its high content in egg yolk.

Sweetness is good and bad

White sugar is real death: like other highly refined products, refined sugar pulls minerals from the body in order to complete its destroyed structure. Therefore, chefs specializing in vegan cuisine add sweetness to dishes using the herb stevia, Jerusalem artichoke syrup, cane or palm sugar. The latter is considered the safest and tastiest. To make it, you take the nectar of coconut palm flowers, dry it in the sun and get sweet crystals.

Vegans, who became such through spiritual practices or in pursuit of health, refuse black tea, coffee, tobacco and alcohol. But those who have chosen this lifestyle for the sake of preserving the environment keep such drinks in their diet. In addition, be sure to drink chamomile, mint and hibiscus teas, as well as exotic lasse, rooibos, infusions with pieces of fruit, nut “milk” and, of course, ginger drink.

Vitamin D

Vitamin D is found in dairy products and eggs, especially in the yolks, and for vegetarians, who can consume them in their diet, they can easily replenish the vitamin, but vegans find it difficult to find enough of this important element of the body’s life support in plant foods. The only source of vitamin D is champignons , but they contain very small amounts. Nutritionists advise adding cholecalciferol , which can be bought at the pharmacy.

Vitamin B12

Vitamin B12 is found in small amounts in plant foods. To replenish it in the diet of vegetarians, experts recommend the pharmaceutical supplement cobalamin.

Those foods that do contain vitamin B12:

cereals that need to be included in the daily diet to balance nutrition
green salad, which in addition to vitamin B12 contains other beneficial substances
nuts, the usefulness of which has already been said more than once
spinach contains many beneficial elements for the proper functioning of the body
seaweed, which in addition to vitamin B12 is also a source of iodine, which is important in the absence of fish in the diet
sprouted wheat and soybeans

To improve the absorption of this vitamin, you should regularly consume freshly squeezed juices, which themselves are a source of many vitamins, minerals and beneficial micro- and macroelements.

Two approaches to the question

You can approach this problem from two sides. Turn to reference books to find out what nutrients meat is rich in - as one literary character said, “Now I’ll show you what you just gave up” - and find out which vegetarian products do not contain them (nutrients). less.

It is clear that replacing meat with just one thing will not work, but it is possible to select a number of products that can provide the same set, only better. At the same time, you can see how much more varied the menu will become.

Or, this is another approach, clarify what, as a rule, vegetarian nutrition lacks (for example, by studying publications on the topic “what is harmful about vegetarianism”). And then ask what can be done to make up for this deficiency. There is, of course, a third method: contact a specialist in proper vegetarian nutrition to find out what exactly vegetarians eat instead of meat. But still, in order to communicate with a specialist, it is useful to learn a certain amount of preliminary information.

Conclusion

A vitamin-mineral nutritional complex is useful when there is a lack of one or another element in the body. In this way, you can strengthen or add to your diet an important component of the balance of nutrients in the body.

Many people who adhere to a balanced diet and have become vegetarians note that this lifestyle helps to maintain a beautiful figure, provides an energy resource to the body and increases vitality. Many famous actors, athletes and show business people have long made their choice in favor of a vegetarian diet and are happy to prove to skeptics that this decision has improved their lives and health.