10 foods that replace meat
Meat is a healthy product, but only if it is of high quality. To eat it or not, everyone decides for himself.
- Antibiotic meat
- Is it better to eat meat or vegetables?
- 10 foods that replace meat
- Expert Comments on Meat Replacement Diet
The American edition of Organic Life writes that animals that are raised in America for meat, eat more than 30 million pounds of antibiotics a year. All meat sold in hypermarkets contains antibiotics. Scientists joke that you don't have to go to the doctor to get a prescription for an antibacterial drug. You can go to the store and get a steak. This joke would be funny, but in reality the situation is very serious. Regular intake of micro doses of antibiotics into the body contributes to the development of bacterial resistance to these drugs.
To protect yourself from eating meat with unnecessary additives, you should only eat domestic products. However, it cannot be guaranteed that Russian producers do not use antibiotics for raising livestock. In addition, there is always a risk of acquiring a fake.
The organization Roskontrol published data in May 2017 that foreign companies make huge profits if they sell their meat under the guise of Russian products.
Not all meat is hazardous to health and contains antibiotics. In order to protect yourself from buying harmful products, you need to choose that chicken, pork or beef, in the quality of which there is confidence. Bigger doesn't mean better - this rule works 100% in this case. Moreover, you can replace some of the meat dishes with healthy food.
Dr. J. Bernard-Pellett, nutrition expert, comments:
“There is no need to fear that the body will begin to suffer from a lack of protein or iron. If the diet is balanced and the menu is correctly composed, then plant foods can cover all human needs. From 100 g of meat, you can get 15 g of protein. However, few people know that some plants contain even more of it.
Is it better to eat meat or vegetables?
Pros and cons can be found in both meat eaters and vegetarians alike. Therefore, most nutritionists are of the opinion that you need to eat both meat and plant foods. Moreover, there should not be too much meat on the menu. This will help avoid health problems.
Representatives of the PETA organization (animal rights activists) draw attention to the fact that Americans are 2 times more likely than other peoples of the world to suffer from obesity and diabetes. It is this nation that eats the most meat. Their risks of developing cancerous tumors are 3 times higher. It cannot be stated unequivocally that it is meat products that become the main cause of the development of these diseases. However, they are among the leading risk factors.
Even cats by their example show people that they need to eat meat, but within reasonable limits. Amusing data is given by the American edition of The Metro. Journalists published an article about two long-living cats. The owner only fed them eggs, broccoli, coffee, and bacon. Surprisingly, one cat lived to be 38 years old and another to 34 years old. While the maximum age limit for this breed is 15 years.
10 foods that replace meat
Mushrooms, if cooked correctly, can replace a full-fledged meat dish. Moreover, it will be difficult to notice the substitution.
Mushrooms are marinated, made sandwiches with them, added to the first courses. They are stuffed and eaten raw. The undoubted advantage of mushrooms is their low calorie content. The least protein is found in mushrooms and chanterelles, but even they contain about 9%.
Video: Fried mushrooms - a delicious recipe!
Eggplant has a neutral flavor and a fleshy texture. Culinary experts actively use these vegetables to prepare spicy and sweet dishes. Chefs make cutlets and meatballs from them. They are fermented, baked, stuffed with cheese and mushrooms. Eggplants are often the basis for salads.
Video: the simplest and fastest recipe for fried eggplant:
Cereals are a source of protein. Buckwheat is the leader. It contains about 12% protein. They are slightly less in rice, oatmeal and corn.
In addition to protein, cereals contain many vitamins. Casseroles are prepared from cereals, porridge is boiled, served as a side dish for vegetable dishes.
Video: merchant-style buckwheat:
Eggs are a valuable food product. All substances contained in them are assimilated by the body by 100%. Soft-boiled eggs are healthier than boiled eggs. They contain the most vitamins and minerals.
Salads, omelets, soufflés, casseroles are prepared with eggs. Raw eggs are also healthy, but they can only be eaten when there is 100% confidence in the purity of the product. The most dangerous infection that can be contracted from eating raw eggs is salmonellosis.
Spirulina seaweed is one of the oldest plants on the planet. This product contains about 65% protein. It is easily absorbed by the body and gives a long-lasting energy boost. However, algae has a specific taste, so not everyone can eat it. Therefore, manufacturers press the plant and sell it in tablet form as a dietary supplement.
Vegetarians often use lentils as a substitute for meat dishes. It is satisfying, cooks quickly and perfectly fills the body with energy. Lentils can be used to prepare not only delicious, but also beautiful dishes. You can find grits in black, red, brown and green.
Chefs prepare meatballs and cutlets from it, stew it with vegetables. Lentils are used in salads and soups.
Video: delicious lentil dish:
Fish and seafood
Seafood can be a substitute for meat as it is high in protein. Fish is rich not only in proteins, but also in vitamins A and D. Their regular intake helps to maintain the health of nails, hair, teeth and skin.
The state of Monaco is distinguished by the fact that most of its citizens are long-livers. Their average life expectancy is 89 years. Scientists suggest that this is due to the fact that they consume a lot of fish and seafood, because the state is located on the coast of the Ligurian Sea.
Cauliflower is a plant-based protein source. It contains vitamins and minerals. Chefs often use it as an alternative to chicken fillet. If you show your imagination, then you can cook many tasty and healthy dishes from cauliflower.
Video: how to easily and deliciously cook cauliflower:
Nuts can be a good substitute for meat. People who have given up animal food add them to salads, prepare nut burgers and cheeses. The calorie content of the product is high. Therefore, nuts help to get rid of hunger for a long time.
100 g of green peas contain 5 g of protein. Fresh it can be added to salads and soups, used for making pies and mashed potatoes. Cutlets are even fried with green peas.
Expert Comments on Meat Replacement Diet
Maria Kursakova (vegan chef, expert in vegetable and vegetarian cooking) comments:
“It is not necessary to eat meat to maintain the normal functioning of the body. It can be replaced with vegetables and fruits, herbs and legumes. These products are able to provide a person with all the necessary nutrients. Only vitamin B12 cannot be obtained from plant foods. It must be taken separately.
It has already been proven that plant foods can completely cover the body's need for amino acids. In meat, they are presented in a complex, and in plant products - separately. Therefore, you need to diversify your menu as much as possible. It should include nuts, beans, soy, bulgur. Rich in protein broccoli, cashews, quinoa, almonds.
Iron will enter the body with beans, lentils, spinach, spirulina, quinoa. For this microelement to be better absorbed, vitamin C is required. Phytates worsen the absorption of iron.
Calcium is found in broccoli, almonds, white beans, greens, bok choy, tahini, soybeans. Chard, beet greens, rhubarb and spinach should not be chosen as a source of calcium. They contain too much oxalic acid, which will prevent the microelement from being absorbed normally."
E. Kalen (nutritionist, expert in weight loss psychology) comments:
“Now more and more people are giving up meat products. Compliance with such a diet reduces the risks of developing atherosclerosis, hypertension, gout, pyelonephritis. In vegetarians, blood cholesterol levels are normalized, and weight loss occurs. Vegetables are a source of fiber. In addition, they are low in calories. This allows you to lose weight correctly and without harm to your health. A person's intestines are cleansed, excess fluid and toxins are removed from the body.
It is not difficult at all to compose the right menu, which will not contain meat. To do this, you need to leave eggs, fish and dairy products in the diet. If you remove them, the body will suffer from a deficiency of iron, calcium, zinc, vitamins B12, B2, A and D. This is dangerous by the development of anemia, decreased immunity. The work of all body systems is disrupted, hair begins to fall out, the condition of the skin, nails and teeth deteriorates.
If a person has removed meat from the menu, then such products must be present on his table as:
- Peas, chickpeas, lentils.
- Nuts: walnuts, almonds, pecans.
These foods are rich in B vitamins and iron. You can get protein from them.
Many vitamins and microelements are contained in sprouted wheat seeds. Their source is oils that have not been refined. The menu should contain corn, olive, flaxseed, pumpkin and sesame seed oil.
When eating legumes, you need to carefully boil them and chew them. If they enter the digestive tract intact, then the enzymes will not be able to break down them. Therefore, the body will not receive benefit from them.
Despite all the benefits of vegetarianism, we must not forget about the undoubted benefits of meat. If plant food prevails in the human diet, then the excess of fiber will negatively affect the process of absorption of minerals and vitamins. Therefore, you need to eat varied. The human body is created in such a way that it needs not only vegetable, but also protein products."
A. Ivashkevich (nutritionist psychologist) comments:
“Vegetables cannot be a complete substitute for meat. The composition of these products is different. Meat is a valuable source of amino acids. Animal protein is the best building block for cells. Protein from meat helps to increase immunity, help the body absorb vitamins, carbohydrates and minerals.
Meat can be dispensed with only if a person eats eggs, poultry, seafood, dairy products, fish, nuts, soy and legumes.
Vegetables also contain protein, but they are less in plant foods than in meat:
- 100 g of broccoli and Brussels sprouts contain 2.8 g of protein. These foods are high in antioxidants, minerals, and fiber, but they can increase gas production.
- 100 g of potatoes contain 2.14 g of protein. It also contains a lot of potassium, minerals and vitamins. The fiber contained in potatoes does not irritate the intestinal walls, so it can be eaten by people with diseases of the digestive system, such as ulcers and gastritis.
- 100 g of asparagus contains 2 g of protein. This product is a source of asparagine. It has a vasodilating effect, helps to lower blood pressure, and acts as an antioxidant. It is beneficial to include asparagus in the diet of pregnant and lactating women, as it is rich in folic acid.
- 100 g of Jerusalem artichoke contains 2 g of protein. This root vegetable helps to remove salts of heavy metals from the body, which is especially important for people living in large cities. Regular consumption of Jerusalem artichoke in food helps to cope with edema, get rid of anemia and prevent the formation of kidney stones.
- 100 g of beets contains 1.6 g of protein. The root vegetable contains a lot of fiber, B vitamins, ascorbic acid, vitamin A. Beets are a source of calcium, potassium, magnesium, iron, etc. This product is useful for people with constipation. "