Options To Replace Animal Protein In Your Diet
There are various reasons why people decide to reduce or replace animal protein in their diet. First, it is they who do it to protect the environment and for the empathy they have for animals. Meanwhile, others are doing so because they are suffering from a health problem that requires a change in diet.
Whatever the reason for deciding to stop eating meat or animal products, everyone needs protein. The body requires essential amino acids that it cannot make on its own, and it gets them from the proteins we eat.
The functions of protein
Each type of protein has a function in our body. Therefore, some take part in its defense by making antibodies. Others play an important role for the muscles.
These are proteins that help with your biochemical reactions and help produce various enzymes. Others transport molecules from one place in the body to another. However, these are just some of the functions that proteins partially take to keep your body in order.
Either way, it is important that those who decide to replace animal protein in their diet, pay attention to their food and know how to get the nutrients they need. The goal is to meet all the nutritional needs to stay healthy.
Vegetarian or vegan?
Vegetarians do not eat meat, but they allow themselves to eat products that come from animals, such as eggs and dairy products. Some of them even eat fish and seafood. In addition, there are others who are stricter and do not want to eat “something that has eyes”.
Vegans do not eat any product that comes from animals, which makes it a little harder for them to get enough protein in their diet. For both vegetarians and vegans, there are many options that allow them to have a well-balanced, healthy diet.
Options to replace animal protein
Egg
Experts indicate that eggs are a source of protein, monounsaturated fatty acids, iodine, phosphorus, selenium, vitamin B12, riboflavin, niacin, vitamin A, vitamin D and folate. And they emphasize that the protein is of the highest quality due to its high biological power.
Eggs contain about 6 grams of protein (each). They are an excellent substitute, you can choose to eat only the egg white, or with the egg yolk as well. The secret to making eggs healthy is in the way you cook them, fried eggs increase your fat consumption, so you may want to cook them.
Eggs are a very versatile ingredient in the kitchen, which is why so many recipes require them, and why you can cook them in so many different ways.
Nuts and seeds
A handful of seeds a day (between 80 and 100 grams), can contain between 3 and 8 grams of protein. The advantage of nuts is that almost everyone likes them. When it comes to nuts and seeds, the list is long and tasty:
- Quinoa
- Walnuts
- Pine nuts
- Dates
- Pistachios
- Peanuts
- Almonds
- Hazelnuts
- Cashews
- Sunflower seeds
- Pumpkin seeds
These nuts and seeds contain vitamin E, in addition to proteins. They also provide fiber and minerals. Be careful with the salt content, or how much salt you add when you want to give them more flavor. This is because excess salt causes water retention and as a consequence arterial hypertension.
Tofu as an alternative to animal protein
Tofu is one of the vegans’ favorites when it comes to finding a substitute for animal protein. It is a product that comes from soybeans, due to its firm, white appearance and the way it is cooked, it is called soy paste.
Tofu offers a high amount of protein, minerals and omega-3. It can be prepared in many different ways, from adding it to salads to using it as a substitute for hamburger meat. In addition, it is also a great substitute for chicken in some recipes.
Legumes
They are tasty and can be prepared in many different ways. Among them are fried beans, lentils, soybeans and garbanzo, they are a valuable source of protein. For example, 100 grams of lentils give you 9 grams of protein. While 100 grams of soybeans contain 36 grams of protein. However, not all beans have the same protein content.
Seitan is an alternative to animal protein
Seitan is wheat gluten and can be cooked just like meat. Therefore, it can replace the meat you use in burgers, meatballs or other dishes. It can have up to 75 grams of protein for every 100 grams. Among the many benefits, it is important to note that it is easily digestible.
Seitan contains calcium, and it is gluten and cholesterol free. In addition, the taste is comparable to the taste of meat, making it ideal as a substitute in many recipes.
These are some of the sources of vegetable protein that you can include in your diet to supplement and balance it and replace animal protein, but remember that if you are in doubt about this topic, it is best to consult a nutritionist.
