What to replace animal protein with - 3 non-meat products high in protein

President of the Association of Nutritionists and Health Coaches (ANKZ)

What to replace animal protein in the diet?

According to the Institute of Immunology, intolerance to certain foods is noted in 65% of allergy sufferers. Animal protein allergy most often manifests as a reaction to dairy products and eggs, but there are cases when a person can not eat including meat and fish.

More than 1.5 billion people around the world follow a vegetarian type of diet, and another 5% are intolerant to lactose and other animal proteins. According to a number of studies, a vegetarian diet is beneficial: it reduces the risk of certain cancers, atherosclerosis, cardiovascular disease, diabetes and obesity. Read more about the pros and cons of vegetarianism in the article at the link.

But such a diet has a significant disadvantage – the absence of the main sources of protein (meat, poultry, fish, dairy products). Animal proteins are necessary for the full functioning of the body and maintaining health. If a person refuses them because of disease or principles, a full-fledged substitute should be introduced into the diet.

A full menu and a healthy plate without animal fats are high-protein plant products, complex carbohydrates, fats, fiber. To make up for the lack of protein, I suggest adding a few foods to your diet as alternatives to meat, fish, dairy and cheese.

Índice

Quinoa

A high-protein, gluten-free cereal that contains at least 14 g of protein per 100 g of product. Quinoa is superior to buckwheat in terms of protein. It is a source of a complete set of amino acids (contains 21 amino acids).

Quinoa is rich in vitamins and minerals:

manganese;
magnesium;
phosphorus;
folate;
copper;
iron;
B vitamins;
Omega-3 fatty acids.

The groats have a high content of fiber, which reduces blood cholesterol, removes toxins from the body, reduces appetite and the risk of diabetes.

Before cooking quinoa should be soaked for 3-4 hours in cold water, and then rinse well under running water. Soaking the groats will protect them from the effects of phytic acid, which prevents the absorption of minerals.

Tofu Soy Cheese

Vegetable tofu cheese is prepared from fermented soy milk. In 100 g of the product contains 8 g of easily digestible protein and only 70 kcal. Tofu is a source of vegetable protein, iron, amino acids, calcium and Omega-3 fatty acids. It is also a complete substitute for fish and seafood, as soy is not inferior to them in terms of fatty acids.

Thus, a piece of cheese will provide the body with the essential amino acid lysine, which has important properties:

protects the body from viruses;
has an anti-inflammatory effect;
protects against the development of pathologies of the heart and blood vessels;
participates in protein synthesis.

Lysine deficiency is often the cause of hair loss, weight loss, reproductive dysfunction.

Tofu is a universal base for many dishes: omelets, sandwiches with whole-grain bread, casseroles, tofniki, salads, dessert cocktails.

Chickpeas

This is a plant-based substitute for meat. The balanced composition of chickpeas is impressive. Firstly, it contains almost 30 g of protein, which is not inferior in properties to the protein of chicken eggs. Secondly, chickpeas are a source of fiber, vitamins and minerals, including beta-carotene, zinc, magnesium, iron and phosphorus, as well as vegetable fats.

Peas are highly nutritious due to fiber and are good for satisfying hunger, satiating the body with nutrients. Chickpeas are suitable as a side dish, salads and for making hummus. Read more about the usefulness of this product in the material at the link.

Dietary tips for animal protein intolerance

Plant foods are rich in antinutrients that disrupt the process of digestion. Cereals and nuts should be soaked or fermented before consumption.
Try to combine cereals and legumes in one meal to balance the dish in terms of amino acids. For example, serve soybeans with wild rice.
Use herbs and spices to increase the acidity of gastric juice (a prerequisite for protein digestion). You can drink a decoction of rosehip or dandelion root or peppermint tea before meals.