What do vegetarians eat: a list of allowed foods. All about vegetarianism What foods can vegetarians eat

In vegetarianism- this is a way of life, characterized in that the flesh of any animals is excluded from eating. In this article I will try to answer the question: what do vegetarians eat"?

There are several varieties of vegetarianism

Lacto-ovo vegetarians do not eat meat or fish, but they do eat eggs, dairy, and honey.

Lacto-vegetarians in addition to meat and fish refuse eggs, but leave dairy products and honey.

Ovo-vegetarians do not eat meat, fish, or dairy products, but they do eat eggs.

(or strict vegetarians) abstain from eating all animal products, including eggs, dairy products, and honey. Also, they usually do not use fur, leather, silk and animal hair.

Raw foodists eat food that is not subject to heat treatment, which allows you to save the maximum amount of nutrients.

Many people do not always think about why they eat this or that food, that the habits that are considered the norm in society can be ignorant and destructive. In this article, we will try to understand why people are moving away from the patterns of nutrition that have taken root in modern society and what they eat.

Why Vegetarians Don't Eat Meat

Ethics

Billions of animals die every year where they are considered as a unit of production, and not as living beings with their own desires, needs and ability to experience pain. And all this just to satisfy the womb and the desire to eat deliciously. Animals grow up in very cruel conditions, they are injected with unnatural amounts of hormones and antibiotics, and they die a painful death. All of the above causes many people to give up the habit of eating meat. By becoming a vegetarian, you cease to be complicit in the development of this cruel and inhuman industry.

Health

Nowadays, modern medicine confirms that meat-eating is very unhealthy. The WHO has declared processed meat a carcinogen. To date, two groups of diseases dominate among the causes of death: cardiovascular diseases (about 55% of deaths, including atherosclerosis, coronary heart disease, hypertension, heart attack, strokes) and oncological diseases, which are the cause of 15% of the lives lost, and this number all things grows. That is, two-thirds of the population dies from these two diseases, and one of the main reasons is malnutrition, which is primarily associated with an excess of foods high in saturated fats in the diet. Studies confirm that these problems are much less common among vegetarians. By adopting a balanced, plant-based diet that includes fruits, vegetables, grains, legumes, and nuts, you create a cause for whole body health.

Politics

There is a problem of hunger on Earth. It is estimated that one seventh of the world's population is undernourished. Farming in the United States, for example, is capable of providing bread for two billion people on the planet, but most of the crop is used to feed livestock for meat, which is available only to residents of prosperous countries. If we use resources rationally, we could end world hunger. The fact that we can do our part to save people from hunger can be a great inspiration to stop eating meat.

Ecology

People also aspire to become vegetarians because they object to the environmental damage caused by animal husbandry. Huge areas of land are used to grow livestock feed. According to various sources, from 1/3 to a half of the entire available area of ​​the Earth is used for livestock needs. These areas can be used much more productively by growing grains, beans or other legumes. Side effects of such irrational use of resources is that forests are being cut down from the face of the Earth for pastures. At the same time, animal husbandry leads to an increase in greenhouse gas emissions (according to American estimates, one cow produces from 250 to 500 liters of methane per day per day).

Moreover, raising animals for food is also a colossal waste of water. It has been established that the production of meat requires 8 times more water than the cultivation of vegetables and grains. In addition, farms pollute rivers and groundwater with waste, pesticides and herbicides, and methane produced by cows overheats the planet.

Karma

One of the most important reasons for abandoning the addiction of eating lethal food is an understanding of the karmic law. Involving himself in the circle of causing pain and suffering, not even directly, but by eating animals, a person condemns himself to the same suffering, to the same extent that he caused suffering to others. Many great men understood this law. Pythagoras, the great mathematician and philosopher, said: "All the suffering that man inflicts on animals will return again to man."

Even the etymology of the word "meat" comes from the words mam and sa.

This is how the sages explain the meaning of the word "meat" (mamsa): May that (sa) devour me (mam) in the future world, the meat of which I eat here!” (Manu-smriti).

Energy

The quality of food determines not only the state of a person's health, but also the state of his psyche, mental activity, and even his fate after death. According to the Vedas, food is divided into three types: sattva (goodness), rajas (passion) and tamas (ignorance). Sattva elevates a person to God, rajas makes a person suffer in the fire of his passions, tamas plunges him into complete non-existence.

Clears the mind. Eating the products of violence pollutes not only the body, but also the mind. An animal, when it is deprived of life, experiences colossal horror, and fear hormones are released into the blood. Eating dead living beings fills a person with vibrations of fear and increases the tendency to see only flaws in people, greed and cruelty increase. Leo Tolstoy said: “The first thing a person will refrain from will always be the use of animal food, because, apart from the excitement of passions produced by this food, its use is directly immoral, since it requires an act contrary to the moral sense - murder, and is caused only by greed, the desire for goodies.».

Do vegetarians eat fish?

Sometimes you can meet people who consider themselves vegetarians, but at the same time they happily eat fish. Such people are even called by a separate word - "pescatarians". But that's not vegetarian.

The Vegetarian Society of Great Britain gives the following definition: “does not eat the meat of animals and birds (both domestic and killed during hunting), fish, shellfish, crustaceans and all products related to the killing of living beings”, from which it follows that vegetarians don't eat fish.

Catching fish is no less cruel than killing other animals. Fish have a very complex nervous system and, accordingly, experience the same pain as a person. Most fish die while still in the water from the inability to breathe in the net under the weight of their fellows. In addition, along with the required catch, turtles, dolphins, fur seals and whales fall into the trap - many also suffocate in the nets. Animals that do not interest the fishermen - whether dead or not - are thrown back into the water.

In addition, these days, fish live in water so polluted that you would not even think to drink it. And yet, some people continue to eat the flesh of the inhabitants of the sea, absorb this poisonous cocktail of bacteria, toxins, heavy metals, etc.

Some people justify eating fish for its calcium, phosphorus, omega-3 fatty acids, and vitamins, however, as people who have eliminated fish from their diets show, healthier plant-based sources can be found. Record holders for calcium content are poppy, sesame, herbs, cabbage and nuts. Sources of phosphorus include: cereals, legumes, peanuts, broccoli, various seeds. Omega-3s can be replenished by eating flax seeds, soy, walnuts, tofu, pumpkin, and wheat germ. In addition to acids, this plant-based food provides the body with immune-boosting fiber and antioxidants. They also do not contain the toxic heavy metals and carcinogens found in fish.

Do vegetarians eat eggs?

Often people have a question: why do many vegetarians stop eating eggs, because by doing this they do not take anyone's life?

There are some reasons for this question.

The fact is that now, with industrial breeding, chickens are treated very poorly. Each egg is the result of 22 hours spent by a hen in most cases in a drawer-sized cage. Because of the forced immobility, lameness develops in birds, and because of the constant laying of eggs, osteoporosis (all calcium goes to the formation of the shell).

One of the authoritative dietary databases, Nutritional Data, which publishes nutritional science and research, provides data on the relationship between egg consumption and diseases such as diabetes and cancer. Eating just 1 egg a week significantly increases the risk of diabetes, a leading cause of lower limb amputations, kidney failure, and new cases of blindness, according to research. The risks of eating 2.4 eggs per week have also been investigated. In addition, eggs are an allergen and can cause salmonellosis.

If you have given up eating eggs, then replacing them in almost any dish will not be difficult. Several replacement options, where 1 chicken egg accounts for:

• 1 table. a spoonful of corn starch, which must be stirred until smooth in 2 tablespoons. tablespoons of water and add to the dough;
• 2 table. spoons of potato starch;
• 2 teaspoons of baking powder and the same amount of water, 1 table can be added to the mass. a spoonful of vegetable oil;
• 1 table. a spoonful of ground flax seed and 2 table. spoons of hot water (soak flax in water to a gel state);
• half mashed banana, 3 table. spoons of puree from apples, plums, pumpkins, zucchini, apricots;
• 2 table. spoons of oatmeal soaked in water;
• 3 table. tablespoons of chickpea flour and the same amount of water;
• 3 table. tablespoons of nut butter

What Vegetarians Shouldn't Eat

If you, being a conscientious person, strive to minimize the harm caused to the environment, it is also important to familiarize yourself with those products where traces of murder and violence can be hidden. We provide a list of the most common products.

Albumin is dried stabilized whole blood or animal blood cells. Light albumin is used instead of relatively expensive egg white in sausage production, in the confectionery and bakery industry, since albumin whips well and forms foam in the presence of water. Black food albumin, from which hematogen is made, contains a huge amount of allergens, primarily from erythrocyte membranes. For this reason, when consuming hematogen in children and adults, allergic reactions are detected.

Vitamin D3. Fish oil can serve as a source of vitamin D3.

Gelatin. In its production, meat, joints, tendons of cattle, most often pork, as well as seafood are used. Through complex production processes, an extract of sticky substances is formed from this raw material, it is of protein origin, since eighty-five percent of gelatin consists of protein. To date, gelatin is used in the manufacture of marmalade, creams, soufflés, jelly, marshmallows, aspics, aspic. But it is used not only in the food industry, but also in pharmacology, the photographic industry and in cosmetology.

Abomasum. Usually produced from the stomach of calves. The production of most cheeses and some types of cottage cheese is indispensable without rennet. There are cheeses that do not use abomasum, for example, Adyghe cheese. You can find other rennet-free cheeses - read the labels carefully. Examples of non-animal rennet names: "Milase", "Meito Microbial Rennet" (MR), Fromase®, Maxilact®, Suparen®.

Cheap butter. In some cheap butters, some spreads, mixes and margarines, in store-bought ghee, seal or fish oil may be present.

Therefore, you should not save on the price of butter, and it is better to make ghee yourself.

Pepsin- an ingredient of animal origin, an analogue of abomasum. If the package states that pepsin is microbial, then it is of non-animal origin.

Lecithin(aka - E322). Vegetarian is vegetable and soy lecithin, and non-vegetarian - when it is written simply: "Lecithin" (Lecithin), because. it's from eggs.

"Coca-Cola" and other drinks containing red dye E120 (carmine, cochineal), produced from insects.

What do vegetarians eat: a list of foods

The list of vegetarian dishes is wide and varied - this can be easily confirmed by those who have been to Vedic holidays or Vaishnava feasts. A wide range of dishes is simply amazing, and the taste is much more complete and rich.

Conventionally, the following product groups can be distinguished:

Grains and legumes

Cereals and their derivatives, such as: bakery products, cereals, pasta, cereals and cereals, make up a significant part of the diet. It is not for nothing that in the culture of our country there are such expressions: “Bread and porridge are our food” or “Bread is the head of everything”. Or they say to a weak person: "I ate little porridge."

According to the ancient medical science, Ayurveda, cereals are associated with a sweet taste. The sweet taste nourishes and strengthens, promotes the growth of all tissues, increases ojas and prolongs life, is good for hair, skin and appearance, and is good for the body.

Cereals, namely: wheat, rye, rice, buckwheat, millet, barley, bulgur, couscous and others, as well as flour from them and their sprouts - can be found in any kitchen. Grain products are important in human nutrition as sources of dietary fiber (fiber), starch, B vitamins, iron and other minerals. The grain of cereal crops is rich in carbohydrates (60–80% on dry matter), contains proteins (7–20% on dry matter), enzymes, B vitamins (B1, B2, B6), PP and provitamin A (carotene).

Legumes are valuable sources of vegetable protein. Beans, soybeans, peas, chickpeas, lentils contain the maximum amount of vegetable protein, as well as other substances necessary for the body: folic acid, iron, magnesium, potassium and others. For better absorption by the body, as well as

reducing cooking time, it is necessary to soak them in water for a while before cooking (preferably overnight), and combine ready-made bean dishes with tomatoes, lemon juice and herbs. Legumes are useful for the normalization of the intestinal tract, as well as for the prevention of diseases of the stomach, cardiovascular system and kidneys.

Vegetables

Vegetables are one of the most important components of a healthy diet. They contain almost no fat, and the protein content in them is much lower than in meat. The main benefit of vegetables is that they fill the body with mineral elements, vitamins, organic acids, carbohydrates and polysaccharides. For example, parsley leaves, cabbage, onions, parsnips are exceptionally rich in phosphorus; leafy vegetables and root crops - potassium; lettuce, spinach, beets, cucumbers and tomatoes - with iron; lettuce, cauliflower, spinach - calcium. In addition, vegetables perform a cleansing and alkalizing function, improve the functioning of the digestive organs and contribute to the normal functioning of the body as a whole.

Fruit

In addition to the amazing variety in appearance, smell and taste, fruits are the richest source of vitamins, minerals, trace elements and other nutrients.

It is advisable to eat fruits separately from the main meal, so that they have time to digest, which means that this will not be followed by problems with fermentation in the stomach or bloating.

It is believed that it is most useful to eat fruits of the same type at one time, and not mix different ones. If you want to eat several fruits at once, and this is normal, then it is better to let them be fruits of the same type. You should not, for example, mix sweet fleshy fruits with sour ones. Fruits are recommended to be consumed raw. You can add them to smoothies or make green smoothies.

The best time to take fruit is in the morning (on an empty stomach). This can charge you with good and positive energy for the whole day, as well as speed up the metabolic processes in the body.

Dairy

Today, the consumption of dairy products is a lively controversy among vegetarians. Vegans refuse to drink milk due to the fact that cows are now being treated very cruelly on an industrial scale. People do not always think that for the sake of obtaining milk on farms, cows are constantly artificially inseminated, and when calving occurs, they are weaned from calves.

You can also find studies showing that milk is not the best source of calcium, as was commonly believed. Due to the fact that dairy products acidify the body, it has to

alkalization of this same calcium to take away from the teeth and bones. Statistics show that the incidence of osteoporosis is much higher among the leading countries in the consumption of dairy products. Moreover, industrial milk, which is sold in stores and does not spoil for weeks, or even years, causes very great suspicion of its naturalness.

However, there are advocates of drinking milk. In the Vedas, it is considered a very blissful product in terms of its effects on the psyche. The Atharva Veda says: “The cow, through milk, makes a weak and sick person energetic, provides vitality to those who do not have it, thus making the family prosperous and respected in a “civilized society”. Many yogic and ayurvedic treatises describe the enormous benefits of milk. For example, an excerpt from the Ashtanga Hridaya Samhita:

“Milk has a sweet taste and vipaka (the metabolic effect of food or medicine at the stage of final assimilation of a substance by body tissues. Sweet vipaka has an anabolic effect), oily, strengthens ojas, nourishes tissues, calms vata and pitta, is an aphrodisiac (a drug that generally increases vitality). strength of the body, including enhancing sexual ability), increases kapha; it is heavy and cold. Cow's milk revitalizes and rejuvenates. It is useful for the weakened after injuries, strengthens the mind, gives strength, adds breast milk and weakens. Cow's milk cures exhaustion and fatigue, dizziness, diseases of poverty and bad luck (alakṣmī - ill fortune, bad luck, misfortune, want, poverty, distress and disease caused by these conditions), difficulty in breathing, cough, pathological thirst and hunger, chronic fever, difficulty urinating and bleeding. It is also used in the treatment of alcoholism (the qualities of alcohol are completely opposite to ojas).”

If you decide that you need milk, try to choose homemade milk and from people who treat the cow humanly.

Nuts, seeds, oils

For vegetarian cuisine, they are important as energy valuable products. Nuts are a unique source of proteins and fats, they are often added to various dishes, all kinds of snacks and salads, as well as raw food sweets, cakes and pastries. We can find walnuts, hazelnuts, peanuts, pecans, cashews, pistachios, almonds, pine nuts.

The composition of nuts contains approximately 60-70% fats, which differ from animals in the almost complete absence of cholesterol and contain fatty acids that maintain normal fat metabolism. The nutrients in nuts are twice or even three times more than in most other foods, and it is not recommended to eat a lot of nuts.

Vegetable oils are valued for their high fat content, high degree of their assimilation, as well as the content of biologically valuable substances for the human body - unsaturated fatty acids, phosphatides,

fat-soluble and other vitamins. They are also widely used in cleansing procedures, dissolving and removing toxins from the body.

Seafood

The most "vegetarian" seafood is algae, which contain a large amount of vitamins, minerals and easily digestible proteins. Iodine, phosphorus, iron, magnesium, potassium, bromine, sodium - this is only a partial list of useful substances contained in them. The qualitative and quantitative content of macro- and microelements in seaweed resembles the composition of human blood, which also allows us to consider them as a balanced source of saturation of the body with minerals and microelements.

Algae distinguish brown, red and green:

§ Brown algae include wakame, limu, hijiki and kelp (seaweed), including its varieties (arame, kombu, etc.);

§ Red algae are called dals, carrageenan, rodimia and porphyry (which, thanks to the Japanese, is known to the whole world as nori);

§ Green algae include monostroma (aonori), spirulina, umi budo (sea grapes) and ulva (sea lettuce).

In general, if you see these names on the packaging, this is quite a vegetarian food.

Spices

A variety of spices opens up a whole palette of tastes and smells for a person. Ayurveda says that when used properly, herbs and spices can not only improve the taste of food, but also balance the doshas.

Thus, by adding spices to food, one can increase its goodness, as well as improve the state of health, both physical and emotional. The most common types of spices are pepper, ginger, cinnamon, turmeric, fennel, coriander (cilantro), cardamom, zira, vanilla, anise, oregano, basil, marjoram, barberry, mustard, nutmeg, curry, and cloves.

Try to choose natural products, and let food be your medicine.

Text: Olga Kim

Probably, everyone already knows that vegetarianism is a complete rejection of eating food of animal origin. The fact that they do not eat meat and fish is understandable, but what else do they refuse?

What Do Vegetarians Eat: Directions of Vegetarianism

What do vegetarians eat and how they arrived at such food restrictions varies from person to person. Someone does not eat meat, fish and eggs, and someone eats eggs, but does not drink milk. Yes, and the reasons for switching to vegetarianism are different: personal beliefs, health problems, a matter of faith, a desire to lose weight, some fight for animal rights and stop eating meat and fish as a sign of solidarity. Even a material issue can be the reason for the transition to vegetarianism, since meat is considered an expensive product, and in order to save money, people refuse it. Like the reasons, there are several directions and “menu” of vegetarianism.

Lacto-ovo vegetarians are perhaps the most familiar to us. They refuse meat and fish, but at the same time consume eggs, dairy products and honey.

Lacto-vegetarians in addition to meat and fish refuse eggs, but do not forbid themselves milk and honey.

Ovo-vegetarians do not eat meat, fish, and dairy products, but enjoy eating eggs and honey.

Pesco-vegetarians allow themselves to eat fish, but all other meat is forbidden.

Vegans (or strict vegetarians) refuse all of the above. The basis of their diet is vegetables, fruits, legumes, grains and nuts.

What Do Vegetarians Eat: An Approximate Diet

Let's talk about what ordinary vegetarians eat, of which the majority are among those who refuse meat. Their menu is very varied. Many dishes are lighter versions of meat dishes, but, of course, without meat. This "culinary faith" allows you to eat all kinds of soups (not cooked with meat broth), pizzas, bean burritos, pasta casseroles, sandwiches, french fries, all kinds of salads, whole grain breads, rice, pancakes and hash browns, waffles and cookies. , the list is endless. Let's describe an approximate diet of a vegetarian.

Breakfast: oatmeal with dried fruits plus yogurt and any fruit, a cup of green tea or coffee. Cottage cheese with sour cream and berries plus fruit salad and all the same tea or coffee. Also in the morning it is advised to eat nuts, dried fruits and any dairy products.

What vegetarians eat for lunch can be summed up in one word - everything. Well, or almost everything (do not forget about the main prohibition for them). Here you can treat yourself to a casserole with cheese and mushrooms, carrot cutlets with potatoes, baked eggplants with mozzarella cheese and wild rice, Greek salad, and again, almost everything is possible for dessert.

Vegetarian dinner is mostly very light - buckwheat porridge or oatmeal with dried fruits, for example. It is also advised to drink milk at night, as it helps digestion during sleep.

You should not be so wary of vegetarians and ask every time: “Do you really, absolutely do not eat meat?”. You can really hurt a person, especially if he hears such a question regularly. Vegetarians are not aliens. They just have a different "culinary religion".

If your new dishes are lacking in flavor, there's nothing wrong with drizzling some sauce on top of them to make them taste better.

Experiment, add the following products to your recipes to make everything fun and interesting:

Sweeteners:

Seasonings:

• applesauce
• baked beans
• coconut milk
• curry paste
• guacamole
• lemon juice
• mustard
• salsa
• vinegar ( apple, coconut, rice and etc.)

Dairy Alternatives

The market for dairy alternatives is growing every year, with new products sprouting everywhere. Now it is very easy to replace the milk of cows, goats, which are intended for their children. In addition, animal milk does more harm than good, instead choose from an abundance of super tasty plant-based milks:

• almond milk, yogurt
• coconut milk, yogurt
• cashew milk
• linen
• hemp
• oatmeal
• rice
• soy milk, yogurt

It is best to prepare the milk yourself, then you will know for sure that there are no extra ingredients in its composition.

How about processed food?

We have previously covered a list of foods that are ideal if you want to be healthy. A small amount of processed food is fine and your body should be able to handle it easily if you eat whole foods for the most part.

Plus, if you're just beginning your path to a healthy, plant-based diet, these gourmet foods can make your transition to a vegetarian or vegan lifestyle much easier. In any case, always carefully read the composition of finished products and avoid a large number of additives.

Snacks and sweets

• Nutbutter Nutbutter (Russia)- nut pastes do not contain harmful impurities, vegetable oils, sweeteners.
• Bite Byte (Russia)- fruit and nut bars, snacks. Free from GMOs, preservatives, gluten, milk, soy and refined sugar.
• Nut Stories (Russia)- Urbechi, sauces, dressings.
• Live product (Russia)– manufacturer of delicious, healthy seed and nut paste
• Health Compass (Russia)- bars, chips, snacks, muesli, vegetable oils, bread.
• Dr. Korner Dr. Kerner (Russia)- bread, bars.
• Royal Forest Royal Forest (Russia)– 100% natural and healthy products from carob, cocoa, syrups without added sugar. Cookies, chips, urbechi, drinks.
• Vasteko (Russia)- bread, ready-made breakfasts, bars, cookies, chips, snacks.
• Earth Balance (USA)- chips, pasta, oils.

Milk substitutes

• Riso Scotti (Italy) - organic rice milk (classic, milk with coconut, almond, soy, cocoa, etc.).
• SoyaRus (Russia) – non-GMO soybean products.
• Casa Kubania Casa Kubania (Russia)- tofu pates, soy milk, pesto sauce.
• Mori-Nu (USA) - silky tofu.
• VEGO (Russia) - cheese
• Veganov (Russia)- cheese
• VioLife (Greece) - cheese (their products can be found in our vegan stores).

Meat substitutes

• Louisville Vegan Jerky Co.(USA) - vegan jerky.
• VEGO (Russia) - sausages, frankfurters, semi-finished products, eggs (without phosphates, without AFP, non-GMO, without hydrogenated fats and palm oil).

"Where do you get protein from?" - this is perhaps the most common question that is asked to vegetarians. Although a plant-based diet is gaining popularity around the world, protein is still strongly associated with animal products: meat, fish, eggs, milk. However, it is possible to get enough protein from a plant-based diet, and relatively easily, without focusing on eating tofu every day.

In this article, we will figure out what proteins are, why they are needed, where to look for them, and what is still there so as not to lack protein.

How much protein does a person need

The body's need for protein depends on age, body type, activity level, health status, presence of diseases, etc. Plant proteins are absorbed by the body slightly worse than animal proteins: this is due to the lower bioavailability of plant protein. But with an average diet of 2000 calories, the difference is very small.

1 g per 1 kg. body weight - the rate of protein intake

• On average, a person needs 0.8-1 gram of protein per 1 kg. body weight.
• Studies show that for endurance athletes (running, cycling, swimming, walking, etc.), the recommended protein intake increases to 1.2-1.4 grams per 1 kg. body weight.
• For strength training, the norm is still increasing - up to 1.4–1.8 grams per 1 kg. body weight.

Example

• A person weighing 65 kg. requires 52-65 grams of protein per day.
• An athlete weighing 65 kg will need 78-117 grams of protein per day, depending on the physical activity.

Approximate diet at the rate of 60 grams of vegetable protein

*The athlete will need to add a protein shake of soy, pea or rice protein (25 g), include bean dishes (15 g) in the diet and increase portions.

Lacto-ovo vegetarians

People who have given up animal foods but eat dairy products and eggs do not need such a variety in their diet to get all the essential amino acids. Egg white is considered the standard of protein and has almost one hundred percent bioavailability, that is, it is absorbed almost without residue. Two eggs a day and a serving of cottage cheese will provide approximately 30 grams of protein - half the daily protein intake.

Protein intake for young children, the elderly and pregnant women will be higher than average. Children grow quickly, so they need more protein - the main building material of the body. For the same reason, more protein is required for pregnant women. It is more difficult for older people to maintain muscle mass, since the peak of growth and regeneration of body cells has already passed. Therefore, older people are advised to eat more protein, but do not lean on animal sources: they contain more fat, which can lead to atherosclerosis.

Plant sources of protein

Spirulina

Spirulina is an ancient algae that contains highly digestible vegetable protein. There are few spirulina just like that, because it has a rather specific taste. Therefore, more often it is consumed in the form of compressed tablets or as a powder in shakes and smoothies.

57g protein per 100g dry powder

Add Spirulina to Smoothies and Green Smoothies

Beans

Depending on the type of beans, the dry product contains from 20 to 24 g of protein. The main disadvantage of beans is that they take a long time to cook. Beans are recommended to be soaked in water for at least 4 hours, and preferably overnight, to shorten the cooking time and remove the oligosaccharides that cause gas.

22 g of protein per 100 g of dry product

I soak dark red beans "Kidni" at least overnight

Lentils

Lentils cook faster than beans in general and are an excellent source of protein. Like beans, green lentils require soaking. It complements vegetable soups well, and lentil cutlets are also made from it.

24 g of protein per 100 g of dry product

Red split lentils do not require soaking and cook in 15-20 minutes

chickpeas

20 g of protein per 100 g of dry product

Chickpeas make delicious homemade hummus

If you don't want to bother with soaking, try using canned chickpeas, beans, and lentils: they just need to be reheated.

Nuts and derivatives

Peanuts (26 g), cashews (25 g), pistachios (20 g) and almonds (18 g) are the leaders in protein content among nuts. They are great for snacking and as an addition to salads. It is enough to eat a small handful of nuts a day - 30 g. Be sure to try nut butters, for example, with apple slices - as a healthy snack - and nut milk - for smoothies and cereals.

18-26g protein per 100g

I make a peanut butter and banana sandwich before my workout, and then I have a nut milk protein shake

Tempe

Tempeh is a briquette of fermented soybeans, a product that is quite rare in our country, but very popular in Indonesian cuisine. Tempeh has an unusual nutty-mushroom flavor that intensifies with heat. Tempeh is prepared as follows: first, a frozen briquette is boiled in water for 10 minutes, then cut into pieces and marinated for 2 to 12 hours, after which it is baked or fried until golden brown.

20g protein per 100g

Tempeh has a distinct taste, but it's worth getting used to for the extra protein.

Tempeh is sold in vegan and health food stores in the frozen food section in 200g blocks.

Tofu

Tofu is "bean curd", another product made from soybeans. Like all soy-based products, tofu is a complete protein and contains all the essential amino acids. Unlike tempeh, tofu has a neutral taste and smell, so it goes well with any food. It is used in salads, soups, as an addition to side dishes and even in desserts.

8g protein per 100g

Tofu is softer and firmer. The first can be eaten just like that, and the second is suitable for frying.

edamame

Edamame are unripe soybeans, usually sold frozen in their pods. This is another complete plant protein. Edamame is rich in folic acid, vitamin K, manganese and phosphorus. Edamame is very easy to prepare: just dip them for 2-3 minutes in boiling salted water, and then fold them into a colander. Edamame is eaten like peas - no skins, just beans.

11g protein per 100g

The Japanese eat edamame as a beer snack.

In stores, look for edamame in the frozen food section, they are sold in all major hypermarkets

Soy milk

Soy milk is a complete replacement for regular milk. Soy milk is good for cooking cereals, it can be added to coffee or smoothies. Choose milk fortified with calcium and vitamin B12.

3 g protein per 100 ml.

For cooking, I choose soy milk without additives, and leave vanilla for snacks.

Quinoa

One of the sources of complete protein, has a balanced set of amino acids, similar in composition to milk. Contains phosphorus, iron, B vitamins, calcium and zinc. Before cooking, it is recommended to rinse thoroughly in running water. Quinoa is used in salads, soups, and baked goods.

13 g of protein per 100 g of dry product

Red quinoa is considered healthier than white quinoa, but they taste the same.

chia seeds

In addition to a large amount of protein, chia seeds contain polyunsaturated fatty acids, that is, a source of healthy fat. Chia can be added to soy yogurt or topped with nut milk and left overnight in the fridge for a smooth, nourishing pudding in the morning.

15g protein per 100g

I add a tablespoon of chia seeds to omelets and salads.

Proteins are the building blocks of the body

If you do not delve into chemistry and biology, protein is one of the three macronutrients, along with carbohydrates and fats, the main building material of our body. Proteins, like invisible bricks, "build" our body and restore damaged tissues.

To understand why protein is so important, here are just a few of its functions:

1. Structural: protein - the main material of any cell (keratin, elastin and collagen).
2. catalytic: protein ensures the flow of chemical reactions in the body, because all enzymes are proteins (insulin) in their structure.
3. Transport: proteins transport substances within the body (hemoglobin carries oxygen from the lungs to tissues and removes carbon dioxide).
4. Protective: proteins are the main component of immunoglobulins and antibodies that protect the body from disease.
5. Energy: when a protein molecule is split, 17.6 kJ of energy is released.

The good news is that protein is found in all foods, even fruits and vegetables. Some plant-based foods are higher in protein percentage than even meat, such as spinach.

Protein supports the immune system, promotes growth, helps to recover from illness or hard training

Amino acids are the simplest form of protein

In order for the body to work with proteins and create new tissues, proteins must be broken down into amino acids. Amino acids are the building blocks of protein molecules. Each type of protein is made up of a specific combination of amino acids.

What are amino acids

In total, there are twenty types of amino acids, which are divided into three categories. A person needs all twenty amino acids every day for the body to function properly.

1. Non-essential amino acids our body is capable of producing on its own. That is, we do not have to get them from products. These include: alanine, asparagine, aspartic acid (aspartate), glutamine, glutamic acid (glutamate), glycine, proline, serine, tyrosine, cysteine.
2. Essential amino acids These are the amino acids that our body cannot produce on its own, so we must get them from foods. These include: valine, isoleucine, leucine, lysine, methionine, threonine, tryptophan, phenylalanine.
3. Partially essential amino acids our body usually produces on its own, but under certain conditions it can stop, for example, in childhood, during illness, with a deficiency of vitamins and some other amino acids. These include arginine and histidine.

The content of essential and partially essential amino acids in products

To get all the necessary essential and partially essential amino acids, a vegetarian needs to eat a variety of foods, unlike those who consume animal protein. The more food groups are combined in the daily diet, the better the macronutrient composition of some foods complements the composition of others.

Complete and incomplete proteins

So, there are eight essential amino acids that we must get from food. If a product contains all eight amino acids, it is considered a "complete" protein. All animal sources of protein are considered complete proteins because they contain all the essential amino acids.

Complete Plant Protein Sources- soy, buckwheat and quinoa.

However, not all plant proteins are complete. For example, most grains are low in lysine, and most legumes are deficient in methionine, meaning the protein from these foods is "incomplete". Unfortunately, this is enough for vegetable proteins to gain the reputation of "bad" and "inferior".

Try to combine different food groups throughout the day. Eat a salad - sprinkle it with pumpkin seeds or sesame seeds. Add beans and lentils to soups. Nut protein is found in the kernels themselves, nut butters and milk. Prepare a smoothie - make it with soy milk, add spinach, chia seeds and flax.

Lemon Smoothie Recipe: A glass of almond milk, the juice of half a lemon, a slice of lemon (with the peel), a banana, a teaspoon of honey, and vanilla bean seeds. You can sprinkle chia seeds on top of the smoothie.

Vegetable proteins are no better or worse than animal proteins. The lack of certain amino acids in certain types of foods only means that a vegetarian needs to eat a varied diet and eat foods from different categories throughout the day in order to complete the amino acid intake.

memo

1. Proteins are the main component of all tissues of our body. Protein is responsible for muscle growth, forms immunity, is involved in metabolic processes and hormonal reactions.
2. Proteins are made up of basic components - amino acids. A person needs twenty amino acids every day, some of which the body can synthesize on its own - non-essential amino acids. Amino acids that are not synthesized by themselves and must be supplied with food are called essential.
3. Proteins of plant origin are often incomplete, that is, they do not contain the entire set of essential amino acids. Vegetarians should eat a variety of foods in order to eat foods from different categories throughout the day and cover the lack of amino acids in some dishes with others.
4. The daily protein intake for an average person is 0.8–1.0 g per kilogram of body weight. For athletes, this rate increases to 1.8 g per kilogram of weight.
5. The leading plant sources of protein are beans, lentils and soy products.

It is often difficult to keep in mind, and there is no time to think about choosing healthy products. But when you have a complete list of vegetarian foods rich in protein in front of your eyes, you can not worry about its lack in the body. Especially for this, I share a convenient cheat sheet that will help with the choice and variety of the diet. Enter your email and click the download button ↓

Vegetarianism is a diet in which animal food is excluded. What do vegetarians eat, and how limited is their diet? There are options that you can replace meat and dairy products to stay healthy even in the face of food restrictions.

For many, vegetarianism is a stereotype. Not everyone knows what vegetarians who eat fish are called. This concept is very broad and includes several areas. People can identify with one of several types of vegetarians:

• Lacto-ovo vegetarians do not eat meat or fish, but eat eggs, honey, and dairy products.
• Lacto-vegetarians - unlike the previous category, they additionally exclude eggs, but eat honey and dairy products.
• Ovo-vegetarians eat eggs but omit fish, milk, and meat.
• - exclude all animal products. They do not buy products in which animals have been harmed (killed or tested).
• - eat only raw food that has not been processed and retained a maximum of useful substances.

Often a person does not even think about why he eats certain foods - it is more a matter of habit formed in childhood by parents. Why do many people decide to change their diet, and how does it differ from the diet of "omnivores"?

Reasons for giving up meat

Why don't vegetarians eat meat? Each person explains this for their own reasons:

• Ethics. Millions of animals are killed so that people can eat their meat for pleasure. The conditions for slaughtering livestock in mass production are very cruel, because a large amount of product must be produced in a short time, and there is no time to show mercy. The use of antibiotics to speed up the growth of animals and birds, as well as brutal methods of killing, are driving many to stop eating meat.
• Health. Doctors say that a large amount of food of animal origin is harmful to the body. WHO officially recognized that processed meat is a carcinogen that causes diseases such as hypertension, oncology, stroke, and atherosclerosis. Studies have shown that people who practice a plant-based diet are less likely to suffer from these ailments. Therefore, including nuts, vegetables, grains and fruits in the diet instead of meat, you become healthy.
• Politics. In many countries there is a problem of hunger. Approximately one seventh of the entire population of our planet is facing a lack of food. American farms produce enough bread to feed 2 billion people. But most of it is used for feed, to raise livestock and sell it to people from prosperous countries. Rational use of resources will help defeat world hunger. Thus, vegetarians make their contribution to the fight against hunger in poor countries.

• Karma and Energy. Vegetarians believe that killing brings suffering to a living organism. Eating such meat has a detrimental effect on energy. According to the karmic law, a person who has eaten an animal that suffered, also dooms himself to this. Proper nutrition makes a person's consciousness clear. Products obtained by violence pollute the body and soul. When animals are killed, fear hormones enter their bloodstream, which are absorbed into the meat. That is why people who eat too many of these foods are more aggressive. According to statistics, there are more criminals than meat-eaters, not vegetarians.
• Ecology. Animal husbandry causes great damage to the environment. Free land is used for livestock and polluted. A lot of forests are cut down to organize pastures. This system is rejected by vegans and other categories of vegetarians. Territories can be used productively if crops and cereals are grown. Also, raising chicken or livestock consumes 8 times more water than watering plants. Farms pollute rivers with waste, which leads to overheating of the land. This will lead to climate change in the future. The world's resources are not infinite. And it's important to think about it now.

Can you eat fish

Do vegetarians eat fish? There are, the list of products of which includes fish, shrimp and other seafood. And while some of them may call themselves vegetarians, the British Vegetarian Society denies this. It has been established that vegetarians do not eat animal products or other food related to slain creatures. Therefore, if vegetarians eat fish, then their diet does not meet the generally accepted norm and is a feature of pescatarianism.

Fishing is also a cruel occupation, because these organisms also experience pain, having a sensitive nervous system. Dolphins and turtles often get into the nets, which are not left with the right to life.

Many people eat fish, caviar and seafood, justifying this by the fact that such food contains a lot of calcium and Omega-3. But given the pollution of water, the entire beneficial effect is leveled. In addition, by including nuts, sesame, soy, tofu, seeds in the diet, you can get the norm of vitamins without problems. And they do not contain heavy metals, which are rich in most varieties of fish supplied to world markets.

Can you eat eggs

Vegetarians often exclude meat and fish from the diet first, and then refuse to eat eggs. This is due to the conditions under which this product is obtained. One egg is 22 hours that the chicken spends in a cramped cage and without movement. All the calcium goes into eggshell production, and the bird develops osteoporosis fairly quickly. She gets sick and dies faster than if she lived in her natural environment.

Egg consumption has also been linked to diseases such as diabetes and cancer. The risks increase when eating 2-4 eggs per week, regardless of the preparation method.

What do vegetarians eat instead of eggs? Replacing this product for cooking (eg baking) is very simple:

• For the dough, you can mix 2 tablespoons of water and 1 tablespoon of corn starch;
• Mix 1 tablespoon of ground flax seeds with 2 tablespoons of warm water;
• mash with a spoon and mix with apple, pumpkin or any other puree;
• Add 1 tablespoon of nut butter to the dough to improve its gluing properties.

List of vegetarian products

It seems that if you remove all animal food, what should a vegetarian eat? When switching to a plant-based diet, a person discovers many new products that he had not paid attention to before. And then he realizes that it will not work to starve on vegetarianism. All products can be divided into several groups.

Legumes, mushrooms and cereals

You can eat bakery products and pasta! Ayurveda even shows the use of millet, rice, buckwheat, couscous, as they belong to the sweet taste. It provides growth of hair, nails and prolongs life. Also in such food there are a lot of carbohydrates, which will give energy and a feeling of satiety. Vegetarians often want to eliminate sugar and harmful sweets (cakes, chocolate). The use of cereals and pasta can reduce cravings for these products.

In order to cover the deficiency of vegetable protein, it is imperative to consume legumes. These are not only beans, lentils and soybeans, but also products derived from them. One has only to try once, bean curd or sour cream, to understand how easy it is to refuse animal food. And even your favorite mayonnaise can also be replaced with sauces based on soy yogurt - there are many recipes on the Internet using simple ingredients. Beans are good for the stomach and intestines. Their neutral taste goes well with tomatoes, lemon juice and other products.

The use of mushrooms is not prohibited if people have a vegetarian diet. Mushrooms are eaten fried or boiled. They are a great substitute for chicken and will help you quickly get used to the new diet.

It is one of the most important ingredients for a vegetarian diet. Vegetables contain a lot of fiber, which will remove toxins and ensure regular cleansing of the body. It is important to carefully study the content of vitamins in specific vegetables and constantly ensure that they are present in the diet.

Fruit

They are perfect as a dessert, as well as give all the necessary vitamins. so that they do not conflict with other products in the process of digestion. It is advisable not to mix different fruits with each other (especially sour ones with fleshy ones). You can also make smoothies and don't forget the berries. It is best to eat fruits in the morning so that the body absorbs the maximum of useful substances.

Dairy

Vegetarians can enrich their diet with cottage cheese, cheeses and other dairy products if they do not impose appropriate restrictions. At first, after changing the nutrition system, many allow their presence on their table, but then they refuse and switch to a plant system.

There are still disputes about the ethics of the production of such products. However, in the Vedic teachings, it is said that the cow feeds the calf with milk and gives him the opportunity to live. Therefore, the product has positive energy, and its use is permissible.

Oils, nuts, seeds

What foods definitely should not be excluded are oils and nuts. These are foods high in healthy fats, which are especially important on a plant-based diet. With their help, you can prepare salads that can never get bored!

Seafood

This is not only fish, but also algae, which will give the body iodine. Seaweed, wakame, hijiki, spirulina and other varieties contain iron, phosphorus, and magnesium. They normalize the functioning of the thyroid gland and will be a good addition to the already existing menu. Many dried and cooked seaweed can be found in vegan stores.

Herbs and spices

To make food more varied, you can add turmeric, cinnamon, cloves, cardamom, ginger to it. In Vedic culture, it is believed that spices improve the energy of food. They contain antioxidants that cleanse the body.