Protein food sources for vegetarians
Disadvantages of being vegetarian pdf
In view of the need for information on the conditions of the vegetarian lifestyle in Paraguay, due to the scarcity of information on the subject, the present study aims to evaluate knowledge, obtain data on which of the practices is more frequent and the reasons that motivate them to adopt this lifestyle.
A total of 141 surveys were received, of which 9 were excluded because they presented incomplete data, leaving 132 participants. Eighty percent were female; the average age was 28.7±8.1, the most frequent place of residence was the Central department (87.12%); tertiary education level was observed in 93.18% and student occupation in 34.09% of the participants (Table 1).
Knowledge of critical nutrients was evaluated based on 12 questions concerning the sources of critical nutrients and possible consequences associated with their low intake, of which 40.9% had insufficient knowledge. Knowledge about the vegetarian lifestyle was surveyed on the basis of 19 questions, 17 of which were evaluated. Among vegetarians, 35.6% had fair knowledge and 30.3% sufficient knowledge (Table 2).
How to get protein as a vegetarian?
Vegetarians and vegans cannot stop eating legumes, cereals, soy and quinoa, since they will correspond to the protein contribution of their diet. "The best alternative to provide protein for vegans is the intake of legumes combined with cereals, soy and quinoa.
What do vegetarians eat to replace animal protein?
First, we find legumes such as lentils, beans, chickpeas or peas. These are some of the meat substitute foods that provide the greatest amount of protein. Lentils and beans can substitute minced meat and burgers and tacos can be prepared.
How to avoid a protein deficit in a vegetarian diet?
To avoid protein deficiency, opt for starchy foods, in this case: legumes (also known as pulses), such as lentils, beans, pinto or black beans, broad beans, soybeans, chickpeas, dried split peas, dry peas...
In a correctly planned vegetarian diet (if necessary with the help of a dietician-nutritionist) legumes will have an important place in the diet, being the basis of the protein intake of diets in which there is no place for foods of animal origin.
Many of the legumes have a complete aminogram (the aminogram is formed by the different essential amino acids that form the proteins) and, in the case that it is not complete, the missing amino acids can be provided through cereals. They do not even have to be present in the same dish: they can be provided throughout the day.
Another way to get protein through products derived from legumes such as tofu, tempeh (both from soybeans) or seitan (from wheat). Here you can see what are their nutritional properties and how you can prepare them.
Some varieties of seaweed such as nori seaweed or spirulina seaweed are also regularly consumed in vegetarian diets due to their high protein content from the vegetable world: 30 grams of protein per 100 grams of food in the case of dried nori seaweed, and up to 58 grams of protein per 100 grams of food in the case of dried spirulina seaweed.
Benefits of being vegetarian
Well, in Mercadona, if you want. Actually, you don't need to go to specific stores if you don't feel like it: in your neighborhood market and in most supermarkets -although here Lidl wins by a landslide- you have products suitable for this type of diet: vegetables, fruit, pasta, rice, nuts, seeds, tofu, seitan, tempeh, vegan cheese, vegan butter, soy yogurts .... The list is very, very long.
Although if you live in Madrid, I recommend you to go to Leganitos street. Here there are a couple of Asian supermarkets -their gastronomy is very rich in vegetables-, where you have a wide range of options. In fact you can find everything from soft tofu (unusual, but better than firm tofu), to seaweed, kimchi, rice paste, yellow radish or vegetarian ramen.
Remember that veganism is not only a way of eating, but also a way of living, and this implies avoiding clothing or footwear made from leather, cosmetics that are tested on animals or contain by-products, etc.
Vegetarian diet paper
Eat a variety of plant-based protein foods, such as black or kidney beans, cooked split peas, and yellow or green lentils. Nuts and seeds are also excellent choices to help you meet your protein needs.
If you don't consume dairy products, you can get calcium from fortified products such as soy beverages, tofu, some breakfast cereals and orange juices. Dark green leafy vegetables, such as cabbage, spinach and kale, are also sources of calcium.
Try a bean-based chili, a three-bean salad or split pea soup. Because of their high nutrient content, beans, peas and lentils are recommended for everyone, vegetarians and non-vegetarians alike.