Protein is an important nutrient that the body needs, and both vegetarians and non-vegetarians need to be replenished by eating food. For vegetarians, they may face the problem of insufficient protein intake because of the relatively small amount of food**. This article will provide dietitian advice on how vegetarians can supplement with protein.
First, it's important to clarify the definition of a vegetarian. A vegetarian is someone who eats only plant-based foods, including vegetables, fruits, whole grains, legumes, nuts, seeds, tofu, black beans, soy milk, peas, etc. They do not eat any animal foods such as meat, poultry, fish, and eggs.
Unlike strict vegans, some vegetarians may consume dairy products. However, it is important to note that vegetarians may face insufficient vitamin B12 intake if they only rely on plant foods such as legumes for protein supplements, so special attention needs to be paid to vitamin B12 intake.
So, how do vegans supplement with protein? According to the advice of a dietitian, vegetarians can start with the following:
Beans and legumes are important for vegetarians to supplement with protein**. Legumes such as lentils, black beans, mung beans, etc., are rich in protein, especially lentils and black beans. Soy products such as tofu and soy milk are also good choices.
In addition, nuts and seeds are also important for vegetarians to supplement protein**, such as almonds, tahini, chia seeds, edamame, peanut butter, etc. When choosing beans and nuts, care should be taken to choose non-GMO products.
Vegetarians can compensate for the lack of meat intake by increasing their protein intake. In general, the human body needs to consume about 08 grams of protein in kilograms of body weight. For example, a person weighing 50 kilograms needs to consume 40 grams of protein per day. In their daily diet, vegetarians can meet their protein needs by increasing their consumption of protein-rich foods.
Different protein foods contain different kinds of amino acids, and a reasonable combination can improve the absorption and utilization of protein. Vegetarians can eat a variety of plant foods such as legumes, nuts, and seeds through a varied diet to obtain a comprehensive amino acid variety. At the same time, it can also be taken in small amounts between meals to ensure the absorption of protein.
When cooking protein foods, you should choose low-fat, low-calorie cooking methods, such as steaming, boiling, stewing, etc. Avoid high-calorie cooking methods such as frying, grilling, etc., to avoid adding fat and calories to the food. At the same time, it is also necessary to pay attention to the control of cooking time, so as not to over-decompose the protein and affect its nutritional value.
In addition to getting protein from food, vegetarians can also supplement with protein by:
Protein powder is a food that can be used to replenish protein quickly. Vegetarians can choose soy protein powder, whey protein powder, etc., which usually contain high-quality protein and are easily absorbed by the body.
The increase in water intake can improve the body's metabolism and promote the digestion and absorption of protein. At the same time, drinking plenty of water also helps to reduce the loss of protein, so that its nutritional value can be better utilized.