Fruit and vegetable-based diets such as vegan and vegetarian diets are becoming more popular and are a healthy option if you know how to do well. It is true that this can be very confusing as there are many alternatives to meat in a vegetarian diet, but not all of them are the best. So, I’m going to tell you a little about what’s in our market:
1. Soy based
Compared to meat and chicken, vegetarian and vegan alternatives that are made from soy protein tend to be high in low fat, contain analogous amounts of protein (15-20 g of protein per 100 g), and contain fiber.
Soy – Textured, Tofu, Tempe Me Made With Soy. They are usually one of the best options since they don’t have more than 2 ingredients and are good sources of protein and calcium. You even have one that tastes great, Heüra.
Soy is also the only plant-based protein source containing all nine essential amino acids in good amounts, which is a great plus and a great alternative to meat! If you are still wondering if soy is bad for you, you can read this article where I explain that there is no scientific evidence that it is harmful or could have harmful effects on our hormonal health.
It comes from wheat gluten, a protein that is not considered quality. While this may be an alternative to give your taste and variety to the Food, however, I cannot find a daily alternative. In addition to the lack of protein intake, high biological values such as soy have less calcium and are less dense.
3. Beans, Peas, Lentils, Chickpeas, Nuts & Seeds
These foods are really important and should be essential for those who cut out meat. They are good sources of protein and minerals such as iron, calcium, zinc, magnesium, copper, phosphorus and B vitamins. These foods are also low in fat and high in fiber, making them a good alternative to meat.
If it is true that due to its high fiber content, it may have lower bioavailability because they are more difficult to digest, however, it may increase if you soak and cook them. Legumes such as beans, soybeans, lentils, and peanuts (including peanut butter) are also important sources of the amino acid lysine, which we must include in our diet to stay healthy.
4. Other sources of protein
Whole grains such as brown rice, rice, bread Whole grains, oats, and millet also provide protein; but that’s not really very high on that. However, among them, you can find Complete Proteins in Quinoa, Buckwheat, Amaranth and Hemp Seeds.
On the other hand, and very useful, especially for athletes, a protein powder that can be based on pea protein and can reach an aminogram almost equal to whey protein (see comparison). This is where we find Vegan Protein from Weider, the most complete vegetable protein on the market. You also have the same healthy and vegan meal replacements as the vegan diet.