A diet rich in protein for vegetarians can seem unlikely but, several sources of plant proteins to achieve the recommendations.
The idea that the vegetarian diets have to be poor in protein, by the protein sources are of animal origin, is more than outdated. The sources of vegetable proteins are diverse and will be the basis for the preparation of a diet rich in protein for vegetarians.
Currently, we are seeing the membership growing to the vegetarian diet, even on the part of sportsmen, whose protein needs are even higher, and it is not necessary to impair the ingestion of the protein.
Let’s see, then, that consists of a diet rich in protein for vegetarians, and what are the main sources to be privileged.
TYPES OF VEGETARIANISM EXIST
In the first place, to define itself as vegetarian diet that integrates exclusively or almost exclusively products of plant origin, being each time more people that adopt this type of dietary pattern.
On the basis of this diet are generally fruits, vegetables, cereals, legumes, nuts and seeds, preferably local, seasonal and minimally processed.
But before we will introduce to you how to make a diet rich in protein for vegetarians, it is important to differentiate the dietary patterns included in vegetarianism.
In general, there are 3 major types of vegetarian diet: the standard lacto-ovo vegetarian, the standard lacto-vegetarian and the vegan.
The food lacto-ovo vegetarian excludes meat, fish, poultry, and products derived from these, allowing, however, eggs and dairy products.
The standard lacto-vegetarian excludes, in addition to the foods mentioned for the lacto-ovo vegetarian, the egg and the remaining egg-products.
Already the veganism, also known as strict vegetarianism is a type of vegetarianism that excludes all foods of animal origin or produced from animals (including eggs, dairy and honey).
As such, it is necessary to take into account that there is a substantial difference in nutrition between people who adopt a diet lacto-ovo vegetarian (includes protein from eggs and dairy products), and those who practice a vegan diet.
IMPORTANCE OF PROTEIN IN THE BODY
Are animal or vegetable proteins are directly involved in some of the main vital functions of the body, such as the maintenance and growth of tissues, transport of substances in the body (for example, oxygen), role of enzymes in metabolic reactions (enzymes are proteins), endocrine function (hormones, such as insulin, are proteins), immune function (formation of antibodies), among others.
There are about 20 amino acids that can be used to form proteins. Some of these amino acids can be produced by the body, but others do not. The amino acids that the body cannot produce, we call amino acids “essential” or “indispensable”.
The quantity and quality of the amino acids that comprise the protein and the digestibility of the same, determine its biological value. Are considered to be proteins of high biological value, or complete the that contain the 9 essential amino acids in its composition and have a good digestibility.
Sources of protein animal (such as meat, fish and eggs) and some plant proteins such as soybean are considered to be proteins of high biological value.
The remaining vegetable proteins, such as usually do not contain the proper proportions of at least one essential amino acid, are not considered to be high biological value proteins, having an amino acid limiting. In this case, relies on the complementarity of proteins.
PROTEIN RICH DIET FOR VEGETARIANS
Although, typically, vegetarian diets contain less protein that the omnívoras, can, in most cases, and a well-planned, to achieve with relative ease to the recommendations recommended.
The scope of the recommendations for the intake of protein even for athletes, can be achieved through a wide variety of sources of protein, vegetables, combined with egg and/or dairy products, in cases of vegetarians, not strict.
In this sense, the vegetarian diet, since that diversified is able to provide proteins of high biological value through the eggs, dairy products, or by the complementarity of amino acids provided by various plant proteins, in the case of veganism.
An example of this complementarity of amino acids is the combination of cereals, such as brown rice, and legumes, such as beans or grain. The purpose of this combination is to increase the amount of the essential amino acids in the meal.
In addition to the protein sources of vegetable origin, today, there are also numerous protein supplements plant available, including soy, pea and hemp, to which any person can apply to increase protein intake.
10 SOURCES OF PLANT PROTEINS ESSENTIAL IN A VEGETARIAN DIET
Soy, beans (all types), chickpeas, lentils, peas, broad beans, among others, are the sources of protein the most important plant.
Also called bean curd, is a food produced from soy beverage, with a huge versatility, and very rich in protein.
Produced from wheat, and is, essentially, wheat gluten; it has a texture similar to meat and therefore a lot of people the dub of meat vegetable. Should be avoided by people with celiac disease.
4. DRINK (MILK) AND YOGHURT OF SOY
Although they have less protein than cow’s milk, do not cease to be food interesting.
Pumpkin, chia, sunflower and linseed, especially, are interesting sources of this macronutrient.
This pseudocereal is of the plant foods richest in protein, being also very versatile to prepare.
Contain two times more protein than other vegetables.
8. OLEAGINOUS FRUITS
Walnut, almond, peanut, hazelnut, cashew, pistacho, pinion. Also the folders (butters) peanut or almond are very rich in protein.
9. WHOLE GRAINS
Mainly oats, but also barley, rice, wheat (pasta and bread) integral is a much more balanced and complete than the same grain in its refined version, where they lose the majority of the protein content.
10. VEGETABLES) (VEGETABLES)
Although it does not contain a protein significant, are always foods to be privileged together with the other sources.
EXAMPLE OF A DAY OF A PROTEIN RICH DIET FOR VEGETARIANS
- 1 Bread cereal with 1 boiled egg +
- 1 piece of Fruit
- Soy yogurt with no added sugar with seeds
- Vegetable soup without potatoes +
- Rice and beans with vegetables +
- 1 Piece of Fruit
4. AFTERNOON SNACK
- Gelatin vegetable +
- 1 Handful of walnuts +
- 1 fresh Cheese
- Vegetable soup without potatoes +
- Tofu with sweet potato and vegetables +
- 1 Piece of Fruit
- 1 Cup of soy beverage without sugar
IN SHORT …
It is perfectly possible to draw up a diet rich in protein for vegetarians, even for those who practice sport regularly or high yield. However, and as a diet omnívora, need to be appropriate to the needs of each person and monitored over time.