5 Vegetable Foods Without Meat To Get Proteins
Where to find proteins when following a flexitarian, vegetarian or vegan diet? Follow the guide.
Sources of vegetable proteins
More and more people are on a flexitarian (alternating vegetarian and omnivore), vegetarian or vegan diet. The question of protein requirements is often asked. An adult requires a minimum of 0.8 grams of protein per kilogram of body weight. These needs may be greater for athletes and those who are very active. All necessary proteins exist in the vegetable kingdom. Protein is found in legumes (lentils, chickpeas, red beans, soybeans …), but also in cereals (wheat, rice, soy…) and oilseeds (almonds, hazelnuts, walnuts …).
Did you know ?
– 100 g of wholemeal bread provide more than 9 g of protein, 100 g of cooked lentils a minimum of 8 g of protein,
– 100 g of tofu give 11.5 against 25 g per 100 g of almonds.
– The three amino acids known to be very important for performance, leucine, isoleucine and valine are as much present in legumes, cereals and walnuts as in animal proteins.
Should we combine legumes and cereals?
However, vegetable proteins are often said to be of lower quality because they are less rich in certain essential amino acids. In adults, eight amino acids are called “essential” because our bodies can not make them; It must be brought daily by the diet. The question may arise in the case of a vegan diet for two essential amino acids: methionine and lysine . The lysine content of wheat, or rice, is relatively low, while the methionine content is rather high. Conversely, pulses are good sources of methionine and less good sources of lysine. This led to the idea that vegetarians should associate cereal products and pulses in a single meal. According to the British Vegetarian Society, “this concept has been debated, and the most recent conclusion is that this type of association is not necessary in the strict sense, although it may have advantages.” There is consensus that a diet that varies vegetable sources makes it possible to obtain all the necessary amino acids . (Note that it may be difficult for a vegan to cover its lysine needs if it does not consume soya, lentil, seitan, quinoa, amaranth, pistachio or pumpkin seeds).
Here are some ideas for protein-rich vegeteble foods.
Top 5 Alternatives to Meat
To give you an idea, protein requirements are in the range of 0.6 g to 0.8 per kg of body weight per day. This amounts, for example, to 44 g per day for a 55 kg woman and 60 g for a 75 kg male.
Soy (36 g of protein per 100 g)
Soy has been a major contributor to the vegetarian diet. Very rich in vegetable proteins, it is also rich in vitamins and fibers.
Beware, do not confuse beans or soybeans, rich in protein, with the “shoots” or “jets” of soybeans that are mung bean germinated very low in protein.
Soy milk, tofu, sauce, flour, oil and beans … the soy derivatives are numerous and allow to vary the dishes.
Seitan (75 g of protein per 100 g)
This is a 75% wheat protein-based food. Highly protein-rich, calcium-rich, low glycemic index, seitan has everything to please … unless you are sensitive or intolerant to gluten.
The lentils (25 g of protein per 100 g)
After seitan, dried vegetables remain the best sources of vegetable protein. Lentils (and other legumes) also contain little fat, a lot of minerals and fiber and contribute to good satiety.
The almonds (25 g of protein per 100 g)
Oilseeds include almonds, walnuts, hazelnuts, cashews, etc. All contain a significant amount of protein. Aperitifs prefer unsalted almonds and to decorate a salad think of slivered almonds, sunflower seeds, squash seeds, etc.
Quinoa (14 g of protein per 100 g)
The king food of “gluten-free” contains many essential amino acids. It is also rich in fiber, potassium and has a low glycemic index. Quinoa also reduces cholesterol, blood pressure and blood sugar levels.
Vegetable Steaks: Beware of the Scam
Vegetable steak is fashionable. But, what if he was only a pale copy of his bleeding counterpart? The magazine 60 million consumers measured on ten references sold in supermarkets the contents of proteins. Result: half of the panel contains less than 15% of protein … For comparison a meat steak contains about 30%. More serious: the study also noted the presence of many additives to approximate the appearance of meat: “dyes, gelling agents, thickeners, flavor enhancers”. Our recommendation is to avoid “forgeries”, which are only highly processed products that are both low in nutrients and high in carbohydrates.