Today more than 1 billion people choose vegetarian or vegan food and their number is growing every day.
The vegetarian diet excludes the consumption of meat products, although dairy products and eggs are allowed. Veganism is a kind of extreme form of vegetarianism, it is more a lifestyle than just a nutrition. People who choose veganism refuse to eat all kind of animal products - food (meat, fish, dairy products, eggs, honey) and clothes (leather clothes, shoes, fur, etc.), and they are against exploitation of animals in science or in the entertainment industry. It is a conscious choice to take care of the environment and one’s own health.
Studies show that a vegetarian / vegan nutrition is rich in vitamins, minerals, and fiber… However, the question arises as to how to replace animal proteins (meat, dairy, eggs) with plant-based foods, which is especially important for people who are active in sports. It is possible to replace animal proteins with vegetables, if we take 5 products with high protein content.
Tofu is made with soy milk fermentation, the technology is very similar to cheese production. It contains all the essential amino acids for the human body. Rich in iron and calcium, which is so important in a vegan diet. 100 grams of tofu contains 8 grams of protein. There are many recipes for its preparation. It can be fried, baked, blended, etc.
Pumpkin seeds are rich in vegetable protein, however keep in mind that they are very caloric, 100 grams of seeds contain 500 calories.
Quinoa is one of the indispensable products in a vegan diet, in addition to being rich in plant protein, it contains many essential nutrients for the proper functioning of our body. It can be used as a side dish, salad ingredient, or for breakfast.
Pea are rich in protein and cellulose. You can prepare humus from it or use in various salads, dishes as an additional ingredient. 100 grams of peas contains 19 grams of protein. When eating vegan food, it is important to eat beans at least twice a week.
Beans are a rich source of amino acids, contain folic acid and antioxidants. In many dishes it is possible to replace meat with beans. It is added to salads or used as a garnish. Desserts are also made from beans. In a vegan diet it is recommended to eat beans together with cereals.
Before starting a vegan or vegetarian diet, it is advisable to consult a doctor / dietician.