How to replace meat in the diet - recommendations for vegetarians. How can you replace meat in the diet of adults and children? How can you replace meat in the diet?

Protein is a complex of amino acids of varying digestibility (biological value). We can only get some essential amino acids from food. Therefore, special attention is paid to the quality composition of protein products.

Protein deficiency leads to disruption of muscle structures: the heart muscle suffers, the elasticity of vascular muscles decreases, etc. For normal functioning of all organs, the recommended daily dose is 1 gram of protein per 1 kg of weight. In other words, an adult weighing 75 kg should receive at least 75 grams of protein per day from food.

How to correctly create your menu from foods of plant and animal origin? Each person decides this independently, taking into account his preferences and capabilities. When creating a diet, it is worth knowing that the value of animal and vegetable protein differs.

Animal protein, unlike plant protein, contains the entire list of essential amino acids. This is the main difference that underlies the rules for preparing vegetarian and other diets. Meat protein contains 8 essential acids with good biological value and excellent digestibility. Plant foods can sometimes contain more protein than animal products, but may be deficient in one of the amino acids. Low digestibility of the remaining components present reduces the biological value of food. The protein in such products is not enough for the normal functioning of the body.

A striking example of an incorrect approach to the formation of a protein diet is a complete transition to buckwheat. In terms of protein content, buckwheat can compete with eggs: 12% per 100 g of product. But, if eggs have a full composition of amino acids, then buckwheat does not contain enough lysine. As a result of such a diet, our body experiences a deficiency of quality protein. Therefore, nutritionists do not recommend mono-diets. To achieve an optimal balance of all nutrients, a combination of several healthy products is necessary.

"Animal" foods high in protein

As noted above, animal protein has a more complete composition of amino acids. Animal proteins are involved in the synthesis of nerve cells, and a deficiency of this protein in the body increases the risk of stress and diseases of the nervous system.

Animal protein is found in the following food groups:

• meat and meat by-products

• Fish and seafood

• dairy

Illustrative examples of the protein content in a particular product are given in the table:

Products	Protein content per 100 g
Beef	22-23
Pork	19-20
Turkey	23-25
Chicken	20
Pork liver	19
Chicken liver	17
Salmon	25-26
Chum salmon tuna, sardines	22-24
Crabs, shrimp, mussels	19-20
Mackerel, herring, mackerel, mussels	18-19
Cod liver	24
Cheeses	20-35
Cottage cheese	16
Milk	4
Egg white	7

When creating a healthy diet, you cannot focus only on high protein levels. The body must receive essential amino acids in the required doses. The composition of these components is different in each product group. For example:

• eggs are perfectly digestible, rich in methionine and phenylalanine;

• dairy products contain lysine, arginine, valine, phenylalanine, tryptophan;

• chicken and turkey meat is rich in lysine, tryptophan, histidine, leucine;

• fish provides the body with easily digestible protein and essential amino acids: methionine, leucine, phenylalaline, valine.

Is it possible to completely replace animal protein with plant protein without harm to health? We will talk about this further.

Plant-based foods high in protein

Despite the incomplete composition of amino acids, plant proteins have a number of valuable characteristics:

• low or no fat content;

• the presence of fiber necessary for the normal functioning of the digestive system;

• a long period of absorption, and as a result, a long-term feeling of satiety.

Plant protein is found in the following food groups:

• legumes;

• cereals;

• vegetables;

• mushrooms;

• nuts, fruits, dried fruits, seeds.

Here are examples of the protein composition of some plant products:

Products	Protein content per 100 g
Soybeans	27-28
Lentils	20-25
Beans, peas	15-18
Almonds, pistachios	16-18
	25
Hazelnuts, walnuts	15-16
	27
	18
Buckwheat	12
Oatmeal	10
Brussels sprouts	5
Carrots, beets, eggplant, tomatoes	1 – 2
Mushrooms	3-5
Dates	3
Dried apricots	5
Raisins, prunes	1-2

Plant foods are easily digestible and retain most of the beneficial substances during heat treatment. As for essential amino acids, they are present in most foods. For example:

• legumes contain leucine, valine, methionine, tryptophan;

• cereals contain isoleucine, histidine, valine and leucine;

• nuts and seeds are rich in arginine, lysine, histidine, threonine.

Healthy diets are based on combinations of plant and animal products. For people who choose vegetarianism, nutritionists recommend finding the optimal list of products so that the menu is not only varied, but also truly healthy.

Where to get vitamins and microelements

Animal food contains not only proteins, but also fatty acids, calcium, iron, vitamins B12 and D, and other elements important for human life. How can you get them if you give up meat?

With a non-strict diet, eggs and dairy products come to the rescue: cottage cheese, low-fat yogurt, cheeses.

Vegetarians who give up milk and eggs know that legumes (soybeans, chickpeas, peas, lentils, beans) can be a source of protein and iron. But to get your daily dose of protein, plant-based eaters will have to increase their portion sizes.

Essential fatty acids (Omega3) are found in seaweed, flaxseed oil and corn oil. Therefore, seaweed salads and vegetable dishes seasoned with flaxseed oil can completely replace fish and seafood on a vegetarian’s table.

Nuts, cereals, sunflower seeds and sesame seeds will serve as a source of calcium, iron, and zinc.

But vitamins D and B12 are found only in meat. Therefore, to compensate for their deficiency in the body, you can take pharmacy vitamins and soy fortified milk.

How not to replace meat

Refusal of meat protein in favor of plant protein has positive aspects:

• unloading of the digestive system. Plant foods are digested faster and, thanks to fiber, cleanse the intestines;

• normalization of blood pressure. A large amount of vegetables and greens in the diet promotes natural diuresis. Excess fluid is eliminated from the body faster with urine, which helps reduce swelling and lower blood pressure;

• getting rid of excess weight. Plant foods contain less fat and calories. In combination with physical activity, giving up meat leads to weight loss.

A thoughtless transition to a completely plant-based diet can lead to dire consequences:

• Iron-deficiency anemia;

• protein deficiency;

• stress and emotional disturbances;

• reproductive system disorder;

• deterioration in appearance, hair loss, brittle nails.

Giving up meat and fish “on the same day” can lead to serious illnesses. Any change in your usual diet should be agreed with your doctor. If the body is healthy and there are no contraindications, giving up animal food should be done gradually, over several weeks. It is recommended to limit the consumption of salt, coffee and tea, fatty sour cream and cheese.

The best way to join a vegetarian diet is to choose a balanced menu, replacing animal protein with a variety of plant alternatives: legumes, cereals, mushrooms, nuts. At the same time, fruits and vegetables, herbs, and seafood must be present on the table.

The concept of “vegetarianism” implies a diet without slaughter food, i.e. a diet that does not contain meat of any living creatures, eggs and food additives, which are also made from the flesh of slaughtered animals.

It has now become popular and is gaining momentum day by day. We hear about the results of studies that say that eating meat is not so safe. The media has indeed begun to air such supposedly recent discoveries more frequently, although early vegetarianism has been heavily criticized. But let's not delve into the reasons for it.

In this article we will talk about the benefits of a meat-free diet, how to replace meat when vegetarian, and how much protein you actually need to consume per day.

From early childhood, parents begin feeding their children all the usual foods. And among the generally accepted food products, of course, meat must be present. This is how it is, this is what we hear from our parents, grandparents and other relatives and friends: “A child will not grow up without meat protein!” He will be sick, he will be weak!

There is a lot of controversy around various diets, research is conducted, evidence is provided, refutations are provided, dissertations are written about the dangers of meat products. You can give many arguments for and against, although the latter have long been almost completely untenable. In order not to go into discussions, we will use another way to establish the truth. Let us turn to the experience of people who have been vegetarians since birth or have followed this diet for many years. All myths and arguments are destroyed here. When you see healthy, strong people in front of you, full of vitality and joy, you understand that you have been deceived all this time.

Many people are afraid to switch to vegetarianism for fear of what family, friends, and work colleagues will say. But the main doubts lie in the question:

“How to replace meat in a vegetarian diet? Where can you get this notorious essential protein?”

Features of animal protein and its effects on the human body

First, let's look at what animal protein is and whether it is really so irreplaceable.

Let's find out what happens to animal protein when it enters the human body.

Once in the body, meat protein is not absorbed by it in its original form, because the structure of the DNA molecule of humans and animals is different, which means that animal protein is not suitable for us in its structure, otherwise we would be the same animals. The classical literature on biochemistry says that in order to create a human protein molecule, our body needs to break down the animal protein molecule into amino acids and from these same amino acids create its own, human protein. That is, a person does not need animal protein itself, but the amino acids that are contained in meat protein. The fact is that animal protein contains all the necessary amino acids at once. They are the building material for the future human protein molecule. But all of these amino acids don't actually have to come from one food. They can be obtained from a variety of plant foods and do not have to be obtained in one day.

To break down all the incoming proteins into amino acids, the body spends a lot of energy. But that's not all. According to the same biochemical data, to break down meat protein, the gastric mucosa produces pepsin, but its concentration is not enough to break down all consumed animal proteins, since a person is not a predator, and his body is not able to completely digest the eaten portion of animal protein. Therefore, each time, approximately 40% of the protein eaten is not digested, but goes directly into the small intestine in an undigested form, and from there into the blood, becoming an antigen for our body.

Since it is foreign, it causes an increase in the number of leukocytes in the blood, the formation of breakdown products, poisons and the accumulation of toxins. In the future, this leads to allergic reactions to specific food products, such as, for example, fruits, as well as allergies to flowers, the occurrence of chronic diseases, the growth of cancer cells, etc. We create such difficulties for our body by consuming meat.

The digestion process can be significantly simplified without wasting the body's strength, without creating a pathogenic environment in your body, if you use plant foods.

Where does the body get protein from when being a vegetarian?

Of course, in plant foods the composition of amino acids is less balanced, but with a varied diet, the body will receive all the necessary amino acids to build the related protein it needs.

In order to synthesize its own amino acids, the body needs carbohydrates in the form of fresh vegetables, fruits and grains, as well as fats, and this is creamy and. When carbohydrates and fats are combined with nitrogen, which is found in excess in our body, amino acids are formed, which are subsequently synthesized into protein molecules. Thus, our body synthesizes its own protein without forming breakdown products that accumulate in the body and subsequently cause various diseases, including autoimmune diseases.

For those who are thinking about replacing protein when switching to vegetarianism, there are many options. Complete protein is found in the following plant foods:

• in leaf vegetables (spinach, purslane, lettuce, sorrel, etc.);
• in grains of sprouted cereals (wheat, buckwheat, oats, etc.), in sprouted sunflower seeds;
• in some fruits (apricots, pears, persimmons);
• in legumes (peas, lentils, beans, mung beans);
• nuts, sunflower seeds, seeds, such as almonds;
• in dairy products (milk, cheese, cottage cheese, fermented milk products).

Leafy vegetables not only act as a storehouse of microelements, vitamins and fiber, but also help improve digestion.

Sprouted grains contain many vitamins, microelements, fatty acids, protein, and antioxidants. Eating even a small amount of sprouts daily or adding them to salads will help strengthen your immune system and keep your body healthy.

Legumes contain a lot of protein, microelements, and fiber, which help cleanse the body. Some legumes help remove toxins from the body.

Nuts are rich in protein, carbohydrates, Omega-6 and Omega-3 fatty acids with varying percentages, vitamins, macro- and microelements.

Protein can be obtained from dairy products, but it is undesirable to consume too much dairy products, since dairy products have their own characteristics - it is still the same animal protein, casein, which contributes to the clogging of blood vessels, because our gastric juice cannot break it down.

Therefore, you need to consume dairy products correctly. It is better if the milk is homemade, it is doubly better if it is fresh, and in triplets it is better to drink it, according to Ayurveda, in the morning or evening with a teaspoon of honey, then it will be absorbed as well as possible. In general, it is better to consume any dairy products in the morning or evening, since at this time they are absorbed best.

All plant foods contain protein in varying amounts. But our body receives proteins not only from food. Every day he processes his own protein in a volume of from 100 to 300 grams. Thus, the body always has a supply of essential amino acids obtained from the breakdown of proteins coming from food and its own proteins. Below is a table of the percentage of protein in some foods:

Product	Protein content	Product	Protein content
Apricots	10%	Asparagus	27%
Bananas	4%	Broccoli	20%
Cherry	6%	Cabbage	15%
Cucumber	11%	Carrot	6%
Red grapes	4%	Corn	10%
Orange	8%	Lettuce greens	22%
Strawberry	7%	Spinach	22%
Red tomato	12%	Cheese	26%
Melon	7%	Whole milk	23%
Baked potatoes	7%	Fried eggs	37%
White rice	8%	Chocolate ice cream	8%
Spaghetti	14%	Ground beef	50%

As we can see, the most vegetable protein is found in leafy vegetables.

How much protein does a person really need?

According to data taken from the methodological recommendations “NORMAL PHYSIOLOGICAL NEEDS FOR ENERGY AND NUTRIENTS FOR DIFFERENT GROUPS OF THE POPULATION OF THE RUSSIAN FEDERATION”, according to clause 4.2., the physiological need for protein for the adult population ranges from 65 to 117 g/day for men and from 58 up to 87 g/day for women.

Physiological protein needs in children under 1 year of age: 2.2–2.9 g/kg body weight, in children over 1 year of age: from 36 to 87 g/day. For adults, the recommended proportion of animal proteins in the daily diet from the total amount of proteins is 50%. For children, the recommended share of animal proteins in the daily diet of the total amount of proteins is 60%.

Now let’s see how many grams of pure protein are contained in 100 g of meat from various animals:

Looking at this table, it is not difficult to calculate the required amount of meat per adult per day. Considering that 50% of the protein for an adult should be animal proteins, we carry out a small calculation based on the average given indicators. The result is what is needed: pork on average 150-250 g/day for a man/woman, beef approximately 125-175 g/day for a man/woman, etc. Not so little. Especially when you consider that 40% of meat protein is not digested and enters the small intestine unchanged, which is approximately 65–100 g/day. And as mentioned earlier, all undigested and undigested proteins lead to numerous allergic reactions and diseases, including severe ones. Agree, the picture is sad. In this case, it is not difficult to get a bouquet of blooming diseases for life, which is what happens everywhere.

Currently, the daily protein intake is clearly overestimated, which may be due to the commercial interests of the meat industry and the pharmaceutical industry. But let's think logically, do we really need that much protein?

Let's consider some more results of scientific research. According to them, only 6% of calories in breast milk consist of proteins. Babies drink mother's milk, which is necessary for them to grow. But the body of an adult no longer grows, it is simply renewed. And the main role of protein for an adult is to replace old cells and restore after illness or injury.

Therefore, an adult body requires much less protein, and a sufficient amount is approximately 10% of the total daily diet. After conducting research, the Institute of Medicine and Nutrition came to the conclusion that the amount of protein consumption does not depend on a person’s physical activity.

If, with great activity, a person eats more proteins and less carbohydrates, then the body will begin to convert proteins into carbohydrates, because this is easily digestible food, i.e. the fastest fuel needed under such conditions.

Let me give you an example of Russian athletes who are vegetarians and feel great without meat:

• Vera Shimanskaya - rhythmic gymnast, two-time world champion, 2000 Olympic champion, two-time 2001 European champion;
• Olga Kapranova - represents rhythmic gymnastics in individual exercises, ten-time world champion in rhythmic gymnastics, multiple European champion;
• Alexey Voevoda - bobsledder, two-time Olympic champion 2014 (double bobsled, four-man bobsled), three-time world champion in arm wrestling.

So that doubts and fears do not mislead you and do not lead you away from your goal, it is better to first familiarize yourself with this type of nutrition. To get acquainted, you can read various literature with dietary recommendations, talk with friends who already practice such nutrition.

Below are some of the foods that people use in place of meat to achieve meat-like texture, taste, or added nutrients.

Some vegetarian and vegan products may contain these meat alternatives along with other ingredients.

Tofu

Anyone who feels like they're not getting enough protein from their diet may want to include more protein-rich meat substitutes.

Some meat substitutes contain added vitamins and nutrients that may be missing in a vegetarian or vegan diet, such as iron, zinc and vitamin B12. Eating foods that include these nutrients can help people who don't eat meat maintain a balanced diet.

Are meat substitutes healthier than meat?

Meat substitutes can be a healthy alternative to meat, but it depends on the specific product, how the person prepares it, and what meat they are comparing it to.

For example, eating meat substitutes that are high in sugar, salt, saturated fat, or processed ingredients may be no better than eating fish or organic chicken breast.

Conversely, eating large amounts of processed, salted meats may not be better than eating natural meat alternatives.

Meat is a rich source of protein and contains all the essential amino acids. It also contains iron and vitamin B12, which are not found in many plant foods.

However, meat also does not contain fiber (dietary fiber), and may contain cholesterol and saturated fat. American Institute for Cancer Research says that eating more than 500 grams of red meat per week increases the risk of colorectal cancer.

Besides, American Heart Association suggests that eating certain types of meat may provide health benefits because fish contains heart-healthy omega-3 fats. However, they also say that people need to minimize their consumption of processed meats such as bacon, sausage and meats high in saturated fat.

People who don't follow a vegetarian or vegan diet may find that replacing meat with plant-based alternatives has health and environmental benefits.

For example, a study conducted in Brazil found that higher consumption of processed and red meat leads to increased CO2 emissions, which are harmful to the environment.

Nutrients in meat

People who eat meat may want to compare the nutritional value and composition of meat substitutes with regular meat. Here are the ingredients of some of the most common meats and fish that you can compare to plant-based alternatives.

A 110-gram serving of ground beef contains:

• Calories: 290 kcal
• Protein: 19 grams
• Fat: 23 grams
• Calcium: 20.2 mg
• Iron: 1.8 mg

One medium pork chop contains:

• Calories: 190 kcal
• Protein: 24.9 grams
• Fat: 9.45 grams
• Calcium: 7.2 mg
• Iron: 0.459 mg

One half of a medium skinless chicken breast contains:

• Calories: 198 kcal
• Protein: 37.2 grams
• Fat: 4.66 grams
• Calcium: 8.4 mg
• Iron: 0.552 mg

A medium salmon fillet contains:

• Calories: 363 kcal
• Protein: 58.6 grams
• Fat: 12.6 grams
• Calcium: 20.4 mg
• Iron: 1.09 mg

Summarize

• Meat substitutes are widely available and can be helpful in getting protein and other nutrients without eating regular meat.
• Many are suitable for vegetarians and vegans, but they can also be a great option for people who eat meat but want to reduce their intake for health or environmental reasons.
• The key to any healthy diet is to include a variety of nutrient-dense whole foods, making sure they contain adequate amounts of protein, fiber, vitamins and minerals.

The fairly high popularity of vegetarianism in recent years has forced many people to look for something to replace the meat they refuse. Nutritionists, of course, do not recommend eliminating meat foods completely, but in fact, it is quite possible to live without it if you do not forget about the main rule of healthy eating - the balance of nutrients.

Table of contents:

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Contrary to popular belief, humans are neither herbivores nor “frugivores.” We are omnivores, our body is adapted to consume any food, both plant and animal. This is why we need animal products.

Meat contains a large amount of biologically complete protein, which contains all the essential amino acids. Meat contains several times more B vitamins, it contains animal fat and cholesterol, which many are afraid of, but which the human body needs. Meat foods are rich in extractive substances that can increase appetite and stimulate the functioning of the digestive glands. Finally, it is meat that contains the largest amount of iron, and in the form in which it is best absorbed. It is no coincidence that in the old days, people were given meat and liver during treatment.

However, meat also has its disadvantages. There can indeed be a lot of cholesterol in it, and because of this, the intake of animal food by people suffering from diabetes should be limited. Extractive substances are not what patients need. For overweight people, it is more important, which is difficult to achieve with meat. Red meat and offal (liver, kidneys, heart, tongue, etc.) also increase the level of uric acid in the body. And this is a direct harm to health when.

We should not forget about the oncogenicity of red meat, especially in the form of sausages. A recent report from the World Health Organization directly blames these products for increasing the risk. Obviously, replacing meat with something safer is a smart move. But what to eat if you exclude beef, pork, and poultry from your diet?

"Animal" meat substitutes

If a vegetarian is not fundamental in his beliefs and refuses only meat, he has many opportunities to replace meat with other products of animal origin.

Milk and dairy products

In terms of amino acid composition, the closest thing to meat is made from whole cottage cheese. It contains 15% complete protein, which fully meets the needs of the human body, as well as a large amount of calcium, phosphorus and. In addition, cottage cheese contains a number of substances (choline, methionine, etc.) that prevent the development of atherosclerosis. Low-fat cottage cheese (the so-called “skinny” cottage cheese with a fat content of 0.5%) is even more useful, since it combines an exceptionally small amount of saturated fatty acids with a fairly high protein load.

Cheeses also contain a high concentration of nutrients. 25% protein, 25-30% fat - this is the approximate qualitative composition of a good cheese (unfortunately, it has been quite difficult to find this on store shelves lately).

Any fermented milk drink can serve, if not as a complete replacement for meat, then as a good addition to the plant-based diet of a vegetarian (to be precise - lacto-vegetarian). A person can easily get the missing amino acids from a glass of milk, curdled milk, etc.

All nutritionists recognize egg white as ideal. It contains all the necessary amino acids, it is 97-98% absorbed by the body, if you consume only it - cholesterol does not enter the digestive system, since it is contained in the yolk. Protein omelettes are an integral part of many therapeutic diets. This is why eggs can be an excellent substitute for meat.

Fish and seafood

This category includes various representatives of the animal world that live in water. The protein contained in fish is not inferior in composition to meat. A serious advantage of fish is that it is better digestible than meat due to its low content of poorly digestible connective tissue.

The nutritional value of fish is also high due to the high content of omega-6 fatty acids in many of its varieties. These substances are extremely important for the processes occurring in the body, have an anti-inflammatory effect, and suppress the growth of “bad” things. It is no coincidence that in countries with traditionally high fish consumption, the level of atherosclerosis is relatively low.

Fish is also rich in microelements: potassium, and most importantly, phosphorus, which is indispensable for maintaining bone strength. In addition, it contains many vitamins, especially group B, and the liver of many fish has a high content of vitamins A, D, E.

The products described above are suitable for those who refuse only meat. However, there is a category of vegetarians who completely ignore any food of animal origin, regardless of whether the animal was killed to obtain it or not. Such people are called vegans or Vitarians. It is somewhat more difficult for them to choose a complete replacement for meat, since neither vegetables, nor fruits, nor grains separately contain a complete set of proteins. However, with the right diet, vegans can get everything they need from plants.

Legumes

This category of plants includes beans, as well as the mistakenly considered nut. They contain a lot of vegetable protein, which is well absorbed by the body. The downside of most legumes is their fairly high carbohydrate content, which provokes. Peanuts contain a large amount of fat, and this should be taken into account when fighting excess weight. Another disadvantage of legumes is their lack of methionine.

Separately, we should talk about soy. This plant is distinguished by an incredibly high protein content, whose composition is as close as possible to that of an animal. Soy isolates, tofu, natto, miso, soy milk - all these products can be a complete replacement for any meat product.

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Cereals

This category of plants can include all those products from which various cereals are made - rice, wheat, buckwheat. The latter is considered an ideal cereal, as it contains the largest amount of protein. Oatmeal is also very healthy, but due to its relatively high fat content, it should not be the main grain in a vegetarian’s diet.

The lack of essential amino acids makes cereals an inferior substitute for meat. The solution here may be to prepare dishes with the addition of soy milk fortified with vitamins - this will allow you to get a full set of amino acids, as well as ensure that the need for calcium is met, which is also lacking in cereals.

Vegetarians consider nuts to be an exceptionally protein-rich product. However, even a superficial analysis of sites dedicated to giving up meat shows that their knowledge is limited to this. But despite their high protein content, nuts cannot provide the body with all the necessary amino acids. They contain too little tryptophan and lysine, and without these substances normal metabolism is impossible. However, the combination of nuts with legumes and grains solves this problem.

In fact, there are practically no downsides to giving up meat, unless you switch to pure vegetarianism. Eggs, fish, and dairy products can provide a person with absolutely all the necessary substances, including proteins, macro- and microelements.

Another thing is veganism. The main problem for vegans is the lack of vitamin B12 in plant foods. Some sites indicate that it can be obtained from seaweed, soybeans and other plants. However, this is outright false information. The vitamin is found only in animal foods, which include meat products (liver, kidneys), fish, and shellfish. It is found in much smaller quantities in cheeses, meat, eggs, and lactic acid products.

The lack of vitamin B12 in plant foods makes them biologically inferior. However, in the West they produce special vegan products artificially enriched with this substance. In our country, we can recommend that vegans take additional vitamin complexes and food supplements containing vitamin B12.

It is believed that a person can live for about a month without protein. This microelement is necessary for the normal functioning and proper functioning of the body. Protein is found in large quantities in meat products. In this article we will talk about whether it is possible to do without meat. The main substitutes for meat products are considered.

Why do you need protein?

The trace element is a building material for cells. It regulates the production of hemoglobin, enzymes, and hormones. Increases immunity, helps the body digest and absorb vitamins, fats and other substances. Also ensures proper functioning of metabolism.

Important! Meat is one of the main sources of protein. You need to stop using the product gradually. Otherwise, problems with the digestive system may occur.

Meat contains the following substances:

• vitamins;
• amino acids;
• iron.

In order to replace meat, you will need to find alternative sources of protein.

How to replace meat in your diet?

Today, a vegetarian diet is widespread in the world. These people do not eat meat due to ethical or other reasons. They obtain protein by consuming other products of plant (animal) origin.

1. Legumes

The following grains contain large amounts of protein:

• beans;
• lentils;
• peas.

Legumes also contain vegetable proteins. They are necessary for proper absorption of foods. When consuming legumes, you need to observe moderation. Otherwise, bloating will occur. It is recommended to combine grains with vegetable dishes.

2. Dairy products

Fermented milk products have a lot of protein.

Cottage cheese

This is a great option for replacing meat. The product contains a sufficient amount of protein (more than 15%). It is best to purchase cottage cheese made from whole milk. This product contains many useful substances:

• phosphorus;
• methionine;
• calcium;
• methionine;
• vitamin B

Regular consumption of cottage cheese reduces the risk of developing atherosclerosis.

Dairy products

These include kefir, fermented baked milk, yogurt and other fermented milk drinks. They saturate the body with essential amino acids.

Cheese

The product contains a large amount of protein - more than 25%. At the same time, it is very difficult to find high-quality cheese without additives and harmful substances.

3. Tofu

It is compressed soy milk. In addition to protein, tofu also contains other microelements (for example, amino acids).

The main advantage of the product is its versatility. Can be used as a supplement or on its own. Many people like to eat tofu in soups or fried foods.

4 eggs

Egg whites must be present in the diet. It is easily absorbed by the body and contains all the necessary substances. The product is very popular among people actively involved in sports. Eggs help you build muscle quickly.

5. Mushrooms

A good option for replacing meat products. Mushrooms are rich in protein and low in calories. In order to avoid digestive problems, you should not consume this product often. Mushrooms are quite heavy food that is difficult for the body to digest.

6. Seitan

The product is made from wheat protein. The production process involves removing starch from wheat. This procedure allows you to saturate the seitan with a large amount of protein.

Seitan tastes like chicken and has a special aroma. The product also contains gluten. This is why people who are allergic to gluten should not consume seitan.

7. Nuts

It is recommended to observe moderation when consuming nuts. They cannot completely replace meat. This is due to the fact that the product lacks the necessary amino acids. Nutritionists advise combining the product with cereals or legumes.

8. Tempe

Its composition resembles tofu and is made from soy. The main difference is that soybeans are used for production, not milk. Tempeh is produced by fermentation. The product has a dry texture and may sometimes contain small amounts of grains or beans.

Unlike tofu, tempeh contains a large amount of fiber, magnesium and nutrients for the intestines. The product is usually added to salads or used to fill sandwiches.

9. Seeds

In addition to protein, sunflower seeds contain vitamins, fats, amino acids, carotene and other substances. It is not recommended to consume large quantities of seeds. The optimal daily intake is no more than 100 grams. Otherwise, digestive problems will arise.

10. Cereals

To provide the body with protein, the following cereals should be included in the diet:

• wheat;
• barley;
• corn;
• buckwheat;
  oats

When eating cereals, the body receives the necessary vitamins and nutrients. However, cereals cannot completely replace meat. Therefore, it is worth combining cereals with other sources of protein.

11. Textured protein

It is a plant product obtained from soybean oil. The manufacturing process is as follows: protein is separated from fat using high temperature.

After this, you get a product that looks like regular cottage cheese. In order to prepare textured protein, you need to soak it. Preferably in boiling or hot water.

12. Greens

The product contains amino acids necessary for the body. It is recommended to add green leaves to salads, soups, or eat them as an independent dish.

Plants with the highest protein content:

• spinach;
• dill;
• cilantro;
• parsley;
• celery;
• cabbage.

Nutritionists advise drinking cocktails made from greens and vegetables. They are very beneficial for the body.

Features of choice

Not all meat substitutes contain essential micronutrients. That is why the diet should be varied and balanced.

Important! Before purchasing products, you should carefully study the composition indicated on the packaging. This is especially important for vegetarians who do not consume animal products.

The benefits and harms of vegetable protein

The composition of plant protein is practically no different from animal protein. The main component is amino acid residues. At the same time, vegetable protein is absorbed by the body much worse. The main drawback is the unbalanced composition. Some beneficial elements are missing from vegetable protein.

Conclusion

This article discusses in detail the main meat substitutes. The benefits and harms of vegetable protein, features of product selection are also described.

Protein is the building material of the human body. You should not immediately stop eating meat products. It is best to gradually transition your body to plant protein. In this way, it will be possible to avoid the unpleasant consequences that can arise from poor nutrition.