Since we traditionally associate the word "protein" in a meal or in a diet plan with meat, chicken or fish, it is difficult for us to imagine how it is possible to meet one's protein needs when one has excluded this food group. his diet. But since you may be thinking of reducing meat from your daily life, or even removing it completely at some point, here you can find ways to make your plate nutritious, even if it only contains vegetarian options!
First, let's look at some sources of protein of animal origin, which are animal derivatives. We find them in the diet of vegetarians. These sources are of high biological value, just like meat, since they contain all the amino acids we need and in the right proportions:
- eggs
- milk
- yoghurt
- cheese
If, again, you have chosen a diet pattern completely free of animal-source products, you will need to rely on the following:
- legumes (beans, chickpeas, lentils, chickpeas, fava beans, chickpeas, and their flours)
- nuts (almonds, peanuts, pistachios, hazelnuts, etc.)
- soy and its derivatives, such as tofu
- starchy products (rice, pasta, bread, cereals, quinoa)
Our diet must provide us with the amino acids necessary for the human body, which we cannot synthesize ourselves, in the right concentration. Therefore, food combinations need attention in this case.
As plant protein rarely has the exact amounts and proportions of amino acids we need, many times we may combine options that give us "whole protein" in a meal, thus making it equivalent in biological value to animal protein.
For example, rice is not considered a complete protein, as it lacks the essential amino acid lysine. Opium and vegetables do not have methionine and cereals, seeds, and fruits do not have lysine. The solution; Combine pulses with rice (lentils, chickpeas) or whole grains with nuts (e.g. a bowl of cereal with almonds).