5 Best Vegetable Proteins to Replace Meat
A survey conducted by the Brazilian Vegetarian Society in April 2018 estimated that 14% of the Brazilian population does not consume any type of meat. This means that the group of vegetarians and vegans represents around 30 million people.
It is not necessary to eat meat to maintain protein in the diet. Meats can be easily replaced by vegetable proteins, providing the same nutrients our body needs.
Vegetable proteins must be ingested daily so that they can meet our body's needs. However, do you know which foods are most important to take on this role in your diet? Here are some of the best vegetable proteins to replace meat, according to the Atlas of Health .
1. Oats
For every hundred grams of oats , at least 15% corresponds to protein. In addition, this is a cereal that provides many health benefits, especially as it is rich in soluble and insoluble fiber. They can help reduce the risk of coronary heart disease , lower blood sugar release, and lower LDL (the bad) cholesterol levels.
Best of all, oats are considered an easily digestible food. No wonder it is highly recommended for those who practice physical exercise. As the carbohydrates present in it are gradually released in the body, this means that the energy obtained is used for a longer time.
2. Soybean
Soy is one of the main vegetable substitutes for meat for a simple reason. Its versatility allows it to be incorporated into food in the most diverse ways: in grains, milk or even in the form of a hamburger or kebab. A tablespoon of cooked soy provides 3.3 grams of protein.
Rich in calcium, soy is good for bones and can help prevent cancer . In addition, as it is a low-calorie food, it helps to increase HDL cholesterol (the good one), and helps in the fight against diabetes, contributing to the regulation of glucose levels in the body.
3. Broccoli
Numerous health benefits are associated with broccoli. This cruciferous vegetable is rich in folic acid, antioxidants, fiber, calcium and vitamins A and C. For every 100 grams of the vegetable, 2.8 grams correspond to proteins, but be careful: you need to prepare them correctly so they don't get lost.
Among the proven benefits of food, we highlight the aid in weight loss through the detoxifying action in the body. In addition to contributing to the control of cholesterol and heart disease. In addition, this is another food that brings benefits in regulating the intestine, in addition to strengthening the immune system.
4. Lentil
When talking about protein foods of plant origin, you can't leave lentils out of the list. For every hundred grams of grain, at least 9 grams are protein. The list of health benefits of this legume is extensive: it is good for the bones (rich in calcium) and the heart (rich in magnesium and potassium), it strengthens the immune system and helps fight fatigue.
In addition, it has substances such as folic acid, manganese, iron and phosphorus, items that together act on the central nervous system and help stabilize mood. Finally, it is a food that increases the feeling of satiety, helping those who are looking for a healthier lifestyle.
5. Quinoa
Rich in protein, every 100 grams of food provides 15 grams of protein. The quinoa is one of the few foods containing the nine essential amino acids, and fibers, magnesium, B vitamins, iron, potassium and phosphorus, just to name some of its properties.
On average, the consumption of two tablespoons a day is enough. As a result, quinoa's properties help to reduce the risk of cardiovascular disease, protect bones and boost immunity. For celiacs, it can also be a substitute for wheat flour in bread, pasta and cakes.
