Giving up meat is a choice many people make for a variety of reasons. Whether because of the environment (livestock farming consumes many natural resources in an unbridled way), because of the love he has for animals, or even for physical reasons (some people feel better with a meatless diet), vegetarianism has gained more and more fans in España.
If you are already a vegetarian, or if you want to try a meat-free diet, you must have been worried about the vitamins and nutrients that you should replace with other foods. Proteins, which are found in large amounts in meats, are one of the biggest concerns when adapting to a new diet.
We’ve put together a list of six protein-rich plant foods that are great alternatives for those who are eliminating meat from their menu:
Quinoa Salad
Every 100 g of quinoa has 14 g of protein. In addition, it has a low glycemic index and is therefore recommended even for diabetics.
Pea
Every 100 g of peas has 10 g of protein. The advantage of the pea is that it can be used in several different dishes, such as soups, pies, along with grains, among other dishes.
Broccoli
It is considered a “superfood”, due to all the vitamins and minerals it has. In addition to 4 g of protein (every 100 g), broccoli has minerals such as calcium, potassium, iron, zinc and sodium. It also has vitamins: A, C, B1, B2, B6, K and folate.
Lentils
Every 100 g of lentils has 10 g of protein. It is a grain that also helps in the prevention of anemia and cancer and even helps to lower cholesterol, fight diabetes, decrease premenstrual tension and improve bone health.
Cashew nut
Each 100 g of cashew nuts has 18,5 g of protein. It is also a food that helps in the prevention of cancer and, because it is rich in copper, it is also good for the skin and hair.
Sunflower seeds
Every 100 g of sunflower seeds has 20 g of protein. When roasted and salted, it's great to eat as an aperitif. In addition to proteins, they also have magnesium and copper, which contributes to the health of bones, teeth and nails.
Make the most of these foods to reinforce your diet and not run out of protein on the menu. But in order to have a complete and nutrient-rich diet, we always recommend consulting a nutritionist.
- Written by Ricardo Sturk from Team Eu Sem Fronteiras.
