What To Replace Meat If You Decide To Refuse It

What can replace meat? This question is relevant for many categories of people. Some refuse it solely on principle, others - in connection with the prescribed diet, others justify their decision by the constant deterioration in the quality of this product - and, as a result, its negative effect on the body.

However, you can’t just take and deprive yourself of such a powerful source of animal protein. He needs to find a full-fledged replacement, otherwise you can greatly undermine your own health, provoking quite serious diseases. To prevent this from happening, you should first familiarize yourself with useful information on this topic.

Important functions of proteins in the body

Proteins are organic substances made up of amino acids. Necessary for the body as a building material for new cells and strengthening existing ones. They are the main component for the synthesis of enzymes, hormones and the functioning of the immune system.

Proteins are made up of amino acids linked together in long chains. During digestion, proteins are first broken down into amino acids. They are absorbed in the intestines and are involved in the construction of a person's own proteins.

Proteins cannot be synthesized from carbohydrates or fats. At the same time, with a lack of fats or carbohydrates in the body, proteins can be used to synthesize these substances. Proteins are not deposited in the body, and when they are deficient, blood proteins (for example, antibodies) or protein structures of a number of organs and tissues are destroyed.

Proteins have a large molecular weight and are found mainly in animal tissues. The structure of proteins is closely related to their function. Proteins are in the body in a dynamic state. It breaks down into AMK per day and about 400 g of protein is synthesized again.

The status of proteins in the body is determined by the nitrogen balance. Nitrogen balance is the difference between the amount of nitrogen taken in with food and the amount excreted by the kidneys (in the form of urea and ammonium salts). With normal nutrition, there is a balance. To maintain it, you need 1-2 g of protein per 1 kg of body weight per day.

Proteins and amino acids

All proteins are formed in the cell from 20 basic amino acids and only a part of them can be synthesized by the body.

Amino acids are divided into:

1. Replaceable (synthesized in the required quantities in the body) - alanine, asparagine, aspartic acid, glutamate, glutamic acid, proline, glycine, serine.

2. Partially replaceable (synthesized in the body very slowly, in quantities that do not cover the needs of the body, especially in childhood) - histidine, arginine.

3. Conditionally replaceable (synthesized from the essential amino acids methionine and phenylalanine) - cysteine, tyrosine.

4. Essential (not synthesized in the body) - valine, leucine, isoleucine, methionine, phenylalanine, threonine, lysine, tryptophan.

All essential amino acids are involved in protein synthesis, energy production in muscle cells, provide rapid tissue repair, are responsible for the synthesis of hormones, enzymes and vitamins.

Leucine restores the structure of the skin, hair, nails and bones, maintains energy balance in the muscles, stimulates the release of growth hormone. Sources: beef, poultry, fish, dairy products, cheese, eggs, caviar, pumpkin seeds, sunflower seeds, green buckwheat, lentils, pine nuts, brown rice, soy, sesame.

Valine regulates the processes of nervous activity, participates in the stabilization of hormonal levels, reduces sensitivity to pain and temperature conditions. Sources: beef, poultry, fish, dairy products, cheese, eggs, flax, green buckwheat, pistachios, poppy seeds, parmesan, sesame, walnuts , pumpkin and sunflower seeds, rice, legumes, mushrooms, soybeans.

Isoleucine provides muscle growth and prevents their destruction, normalizes blood sugar levels, and has an antibacterial effect on the intestinal microflora. Sources: meat, poultry, liver, white fish, dairy products, cheese, eggs, pumpkin seeds, sunflower seeds, green buckwheat, chickpeas, pistachios, almonds, cashews, soy, parmesan.

Lysine has an antiviral effect, maintains energy balance, takes part in the formation of collagen, increases the absorption of calcium, supports the heart, strengthens the immune system, slows down damage to the lens of the eye, helps reduce the likelihood and / or prevent herpes infection. Sources: beef, poultry, white fish, dairy, cheese, eggs, pumpkin seeds, pistachios, wheat germ, soy, parmesan, smelt, potatoes, buckwheat, and oats.

Methionine supports the immune system, lowers blood cholesterol levels, maintains the stability of the nervous system, stimulates the formation of cartilage tissue, has an anti-inflammatory effect on cartilage, strengthens hair and nails. Sources: Beef, poultry, white fish, dairy products, cheese, eggs, pumpkin seeds, lentils, Brazil nuts, bananas, poppy seeds, soybeans, sesame seeds, smelt, buckwheat, and oatmeal.

Threonine is involved in the formation of collagen and elastin, activates the immune system, stimulates tissue growth, promotes energy metabolism in muscle cells, increases the strength of bones and tooth enamel. Sources: beef, chicken, white fish, dairy products, cheese, eggs, legumes, pumpkin seeds , sunflower seeds, sesame, flax, green buckwheat, poppy, pistachios, soy.

Tryptophan has an antidepressant effect, participates in the formation of vitamins and hormones, regulates appetite, normalizes sleep, strengthens the immune system. Sources: meat, seafood, poultry, fish, caviar, cheese, eggs, almonds, cashews, pumpkin seeds, sunflower seeds, green buckwheat , pine nuts, flax, bananas, dates, soybeans, sesame seeds, legumes, chia seeds.

Phenylalanine is responsible for the health of the central nervous system, improves memory and concentration, improves mental abilities, has an analgesic effect, reduces manifestations of depression and anxiety. Sources: Meat, fish, dairy, cheese, eggs, pumpkin seeds, sesame seeds, legumes, avocados, soybeans, peanuts, bananas.

Cysteine ​​improves the condition of the skin, activates the regeneration processes in the nail plates and hair, and also reduces the risk of developing cataracts and cancer. Sources: poultry, dairy products, oats, wheat germ, products containing sulfur (egg yolk, garlic, onion and broccoli).

Tyrosine - with a shortage, low blood pressure and body temperature, uncontrolled weight gain, restless legs syndrome and inhibition of thyroid function can be observed. Sources: meat, milk, especially cheeses, nuts, pumpkin seeds, bananas, avocados.

Histidine causes a significant increase in the secretion of growth hormone (growth hormone). Sources: tuna, salmon, pork tenderloin, beef fillet, chicken breasts, soybeans, peanuts, lentils.

Arginine reduces the level of fat in the body, antioxidant, hepatoprotector (protects the liver), increases the content of growth hormone in the blood, participates in the formation of collagen, inhibits the development of osteoporosis and promotes bone density, a preventive remedy for physical and mental overwork, prevents premature aging. Sources: pumpkin seeds, sunflower seeds, sesame seeds, green buckwheat, pine nuts.

Aspargin is a hepatoprotector, an essential component of detoxification. It is very important for any violations of the liver, with lesions, hepatitis, obesity. Sources: potatoes, coconut, alfalfa, peanuts, eggs, meat.

Aspartic acid is important in the functioning of the immune system and the synthesis of DNA and RNA, retains the ability to work. Sources: Oysters, meat, germinating seeds, oatmeal, avocado, asparagus.

Alanine is part of the proteins of muscle, nervous tissue, as well as brain tissue. It is part of the liver enzyme ALT, a marker of liver health. Sources: meat, seafood, dairy products, eggs, fish, gelatin, nuts, seeds, soy, whey, brewer's yeast, brown rice, bran, corn, whole grains.

Serine has a therapeutic effect in metabolic disorders of sleep and mood. It is part of enzymes, participates in the synthesis of all proteins, an important acid for the production of cellular energy. Stimulates the functions of memory and nervous system, strengthens the immune system. Sources: soy and soy products, legumes, sunflower seeds, walnuts, all animal products.

Glycine - has a sedative and antioxidant effect. The main source of glycine is the synthesis processes occurring in the body.

Proline is the main building material for ligaments, bones, tendons. With the help of proline, you can significantly increase the effectiveness of training. Sources: cottage cheese, animal cartilage, cereal grains, eggs, coconut.

Glutamic acid is involved in many important biochemical processes. The main consumer is the intestines. Under stress, glutamine consumption increases. Sources: soy, meat, poultry, fish, eggs, and dairy products (especially cheese).

Glutamate is a major excitatory neurotransmitter involved in cognitive functions such as learning and memory.

Animal vs Plant Protein: What's the Difference?

Plant and animal proteins differ from each other in different content of amino acids and the speed of their assimilation. Both varieties have their own advantages and disadvantages. Let's talk about them in more detail:

They are considered complete for humans, because they contain all the essential amino acids that are not produced by the body. Assimilated by 90-95%. By their chemical composition they are close to human proteins.

Also, this organic matter is rich in the following elements:

• B vitamins. They are indispensable for the human body, because they are involved in metabolism, help fight stress and disease, and turn fats and carbohydrates into energy. Vitamin B12 is found exclusively in animal products: liver, egg yolk, etc. It is responsible for the formation of red blood cells and for the development of the nervous system, therefore it is especially useful for pregnant women and children.

• Iron. It is necessary to strengthen the immune system, treat anemia, and prevent thyroid diseases.

• Zinc. Participates in the work of immunity, the growth of muscle mass, the production of various hormones. It is especially important for men's health, because it is responsible for the production of sperm and male hormones.

• Omega-3 unsaturated fatty acids. Contained in products of both animal and vegetable origin. Responsible for the health of body cells and blood vessels. They also help fight depression. The best source of this valuable element is oily sea fish. Omega-3s are also found in flax seeds, spinach, seaweed, rapeseed and mustard oils.

However, despite such obvious advantages, animal proteins also have disadvantages. For example, animal protein foods can be high in saturated fat and cholesterol, which increase blood pressure and cause heart disease.

Other hazardous substances sometimes found in animal products include antibiotics, pesticides, and hormones. 

The source of this organic matter is plant food. It is rich in fiber, and this is its great advantage. Dietary fiber helps the intestines stay healthy, removes toxins from the body, and regulates blood sugar levels.

Sources of fiber and plant proteins - flax seeds, seaweed, buckwheat, chia, quinoa, legumes (beans, lentils, chickpeas, mung beans).

The advantages of vegetable proteins over animal proteins are that they contain more vitamins and minerals, and they are less caloric.

Disadvantages are also present. There are not many proteins in plant foods, so you need to eat more to cover the needs of the body. And such a valuable element as vitamin B12 cannot be obtained from plant foods, but it is simply necessary for pregnant women, because it is involved in the formation of the child's nervous system.

Amaranth can be put in 2nd place, its features: a lot of protein in the grain (11-19%). It has the highest coefficient of proximity to animal protein (75%). In terms of lysine content, no other plant can compare with it. According to the content of threonine, phenylalanine, tyrosine and tryptophan, it is equal to milk protein.

Oats and buckwheat can be put in 3rd place in terms of the balance of the amino acid composition.

Beans follow. Beans in their composition contain almost a complete range of vitamins, easily digestible proteins, dietary fiber, trace elements and pectins. The positive effect with regular use extends to the entire body.

Risks of protein deficiency in the body

If the protein consumed with food cannot fully cover the needs of the body, a deficiency of this substance is formed. The signs of a protein deficiency are as follows:

• Hair loss and brittle nails. The building material of hair and nails is protein. When it is not enough, the hair becomes faded, dull, falling out, the nails break, the skin peels off.

• Fatty liver. With a lack of protein, the process of removing and processing fats is disrupted. As a result, "extra" fats are deposited in the liver cells.

• Reducing muscle mass. In the body, muscles are a kind of protein storage. The stock begins to be depleted when there is a shortage. The body sacrifices muscle to keep more important tissues and functions healthy.

• Lack of appetite. This is also an important sign of severe protein deficiency. With mild forms of deficiency, appetite, on the contrary, increases. The body begins to demand food to make up for the lack of protein.

At risk are primarily vegetarians who do not eat meat, and especially vegans, because they do not consume animal products at all. Pregnant women are also at risk, because their body works for two and protein needs increase greatly.

Also, due to a lack of protein in the body, fluid begins to linger, swelling appears. There is a decrease in immunity.

Deterioration of the emotional state and cognitive functions. The person becomes lethargic and lethargic. There are problems with concentration, learning, the ability to process information.

If a protein deficiency has developed in a child, the processes of growth and development, as well as puberty, may be disrupted.

The effects of too much protein

The diet should be balanced. It is important that it contains both proteins, and fats, and carbohydrates. Each of these components is necessary for health. With a lack or excess of nutrients, health problems can occur. The consequences of protein deficiency have been described above. But too frequent eating of meat is also dangerous for health, because it leads to a slowdown in metabolism.

Symptoms of too much protein include:

• pain in the kidneys, joints and liver;

• tooth loss;

• the appearance of excess weight as a result of a slowdown in metabolism;

• intestinal disorders;

• fast fatiguability;

• hyperexcitability, neuroses.

In the human body, meat is not completely absorbed, it is partially excreted by the intestines. With excessive consumption of this product, part of the meat fibers remains in the intestines. The process of stagnation and decay begins. For clarity, you can leave a piece of meat warm for a couple of days and see what happens to it. The same thing happens in the body. During the process of decay, toxins are produced. They are absorbed by the intestines, and poisoning of the body occurs.

When too much protein enters the body, vitamins begin to be poorly absorbed. From this, a person develops drowsiness, fatigue, performance decreases, the condition of the skin, hair and nails worsens.

With excessive consumption of animal proteins, fiber deficiency develops. From this, the microflora in the intestines is disturbed and serious diseases may appear, which will have to be treated under the supervision of a doctor.

In addition to all of the above, meat may contain harmful substances that can provoke heart failure and even cancer.

Little known, but excess protein in the diet can also turn into sugar and raise insulin levels!

Renowned endocrinologist Broda Barnes believes that excess protein in the diet leads to the expenditure of more thyroid hormones for their utilization.

And excess protein accelerates aging!

However, there is also good news. More recently, scientists have published sensational news. It turns out that there are sensors (sensors) in the body that detect the amount of protein in the diet. If more protein is supplied than is needed to maintain life and repair worn-out tissues, then it is perceived by the body as a signal that the time has come for cell division and / or childbearing.

Indications and contraindications for a protein-free diet

Protein food is a valuable source of amino acids, especially the eight essential ones. Also in the body, protein is involved in biochemical reactions, is a catalyst for many processes and performs a transport function. However, both an excess and a lack of this substance can cause serious harm to the body, so it is better to entrust nutritional adjustments to a nutritionist. But short-term protein-free diets, literally for 1-3 days, can improve the body and help you lose weight by 3-5 kg. Especially if they are combined with sufficient water intake.

It is effective to arrange fasting days once or twice a week and at this time consume a minimum of protein.

When a person is healthy and just wants to lose weight, it is not recommended to “sit down” on a long-term protein-free diet, because it can be harmful to health.

There is a debate in the medical community about the benefits of a protein-free diet for oncology. One thing is for sure - fasting can slow down the process of tumor development. However, a decrease in protein intake worsens the general condition of patients. Therefore, patients with oncology are recommended a varied diet, taking into account personal preferences, because if a person does not have an appetite, then a rapid depletion of the body will occur.

Protein-free diets are not physiological, so they cannot be practiced for a long time. The exception is people with severe kidney disease.

Even a short-term restriction of protein intake is not recommended for athletes with intense loads, people who have recently had a serious illness, pregnant and lactating women.

It is ideal to arrange 2 fast days a week or follow the fasts according to the church calendar.

How to replace meat (animal protein)

Many people don't eat meat. Some refuse this product out of love for animals, others believe that they can keep youth and health in this way, others simply do not feel the need for such food. However, it is simply necessary to supply the body with essential amino acids, and only meat contains their full set. How can this product be replaced so that the rejection of it does not cause a deterioration in health? This will be discussed further.

Beans are a well-known source of vegetable proteins. That is why they are so popular with vegetarians. Legumes contain as much protein as meat.

Plant proteins do not contain a complete set of essential amino acids, so it is better to combine them. For example, legumes go well with grains. Then the composition of amino acids will improve significantly.

Soybeans are used to make a high-protein product called tofu. In China, it has been eaten for more than 2,000 years, but in Russia it is not very common. Tofu tastes like cottage cheese or cheese. 100 g of bean curd contains 14-18 g of protein.

Peanuts are also legumes and contain as much as 26 g of protein. However, this nut is not very popular as a source of protein, because, firstly, it quickly deteriorates, secondly, it causes allergies, and, thirdly, it is often grown as GMOs. In addition, aspergillus, a fungus that causes liver disease, can start in peanuts. And excessive consumption of peanuts sometimes provokes the development of oncology. Therefore, this nut is recommended to be consumed in limited quantities and only after heat treatment.

Seeds and nuts contain not only proteins, but also healthy fats necessary for the health of the heart and blood vessels. However, due to their high fat content, these foods are very high in calories, and they should be consumed in moderation, no more than 30 g per day, and best before lunch.

For comparison, remember that beef contains about 30 g of protein.

Seeds are recommended to be eaten raw or slightly dried, but not fried. When frying, healthy fats are transformed into unhealthy ones.

Mushrooms do not contain many proteins, but are rich in vitamin D and amino acids. For example, there are 18 of them in champignons. Therefore, mushrooms are sometimes called the meat of vegetarians.

Mushrooms are related to meat by the fact that they are also very hard to digest. Therefore, they are recommended to be eaten at the very beginning of the rejection of meat, when the body has not yet adjusted to a new diet and has not learned to be saturated with lighter food.

To reduce the burden on the body, mushrooms are best stewed or baked, but not fried. During the frying process, the food becomes more fatty. Raw foodists are recommended champignons and oyster mushrooms. On the Internet, you can find many recipes with these mushrooms. Some of them came from French cuisine. In this country they like to add raw champignons, for example, to salads.

There are several branches of vegetarianism. In fact, they differ from each other in the number of restrictive rules. For example, in one of the "streams" heat treatment of products is prohibited. His followers are called raw foodists.

Chickpeas, mung beans, lentils, buckwheat, wheat and oats are suitable for sprouting.

During this process, the composition of amino acids in legumes and grains improves, protein absorption increases, fat content decreases and, as a result, calorie content, and the content of vitamins and minerals increases. Such amazing properties of sprouts are explained by the fact that all forces are accumulated in the seed in order to give new life. It is recommended to use not only raw foodists, but also include in the diet of any person.

Of the algae, blue-green spirulina deserves special attention. 100 g of this product contains 57 g of protein, a huge amount of vitamins, minerals and other valuable substances. Spirulina can be bought in powder form and added to smoothies and other dishes. For those who do not like the specific taste of algae, capsules are suitable. The optimal daily dose of spirulina is 5-10 gr.

Next, it is worth mentioning nori seaweed, a well-known component of rolls and sushi in Russia. They also have a lot of protein - 41 g.

Greens are difficult to get enough of, so they are mainly used as a seasoning. However, it contains a large number of substances valuable for the human body, including all essential amino acids. Therefore, those who do not take greenery seriously should reconsider their position.

Not all plants are the same. The most valuable types of greens and green vegetables include:

• spinach;

• celery stalks;

• basil;

• arugula;

• dill;

• parsley;

• cilantro;

• all varieties of cabbage: white, broccoli, cauliflower, Brussels sprouts, etc.

In order for all the nutrients to enter the body, in the process of consuming greens, you need to break the strong walls of the cells. In other words, it must be chewed thoroughly. You can even use a chopper and add finely chopped greens to smoothies or shakes. This method of consumption will ensure maximum absorption of all useful substances.

Compensation for the lack of vitamins and minerals in the rejection of meat

A balanced diet, which includes all products in the correct proportions, is the best option for a person. It implies that all the necessary nutrients will be supplied to the body with food. However, some people, for health reasons or for ideological reasons, choose a different style of eating. For example, vegans do not eat meat. This disturbs the balance of nutrients supplied to the body, and it needs to be restored. How to make up for the lack of vitamins and minerals when giving up meat will be discussed further.

• Iron

Iron deficiency causes anemia, which in turn can lead to other diseases. Iron from meat is absorbed by the human body better than what is found in plants. Those who have given up animal products should remember this.

Vegetarians can supplement their iron stores by including soybeans, buckwheat, lentils, spirulina, and seeds.

Iron is better absorbed in combination with vitamin C, so it is good if the menu contains yellow peppers, broccoli, black currants, rose hips and kiwi.

Iron-rich foods should not be combined with tea and coffee. These drinks contain phenols, which interfere with the absorption of iron. Also, this metal is not combined with calcium. Therefore, dairy products are also better to eat separately.

Grains, nuts, and seeds contain phytic acid, which interferes with the absorption of many minerals. To reduce its amount, it is recommended to soak the products. Studies have shown that this will improve iron absorption by about 12%.

• Zinc

The body of a vegetarian has a lot of phytic acid due to the fact that plant foods and cereals predominate in the diet. As mentioned above, this acid prevents many minerals from being fully absorbed. First of all, it concerns zinc. Therefore, people whose diet consists of legumes, cereals and plant foods need to take zinc above the usual norm.

However, the main sources of this element are the same legumes and grains, as well as soy products, cheese and nuts. Soaking and sprouting are used to reduce phytic acid levels and increase zinc bioavailability.

• Iodine

Many nutritionists believe that if vegetarians do not use additional sources of iodine (iodized salt, sea vegetables, dietary supplements, etc.), then their diet may develop a deficiency of this element in the body.

The synergist of iodine is selenium. This means that with a lack of selenium, iodine will be poorly absorbed. Studies conducted in the 90s showed that 80% of Russians suffer from a lack of selenium. You can replenish the reserves of this element by eating Brazil nuts.

• Calcium

Not all vegetarians suffer from calcium deficiency. For example, those who do not eat meat, but do not refuse dairy products, have no problems with this mineral. But vegans can have health problems due to a lack of calcium.

To always feel good and not be afraid of hair loss and brittle bones, nutritionists recommend eating fruit juices, soy milk and rice milk.

But it is worth taking note that oxalates (salts and esters of oxalic acid) and phytic acid interfere with the absorption of calcium. The former are found, for example, in spinach and sugar beets, the latter in tea, coffee, cereals and legumes. Therefore, do not forget about the neutralization of antinutrients.

• Vitamin B12

Vegans are more likely to suffer from a lack of vitamin B12, because their diet does not include foods containing it. Lacto-vegetarians get cyanocobalamin through dairy products and eggs, if they are on the menu.

No plant product is a complete source of cyanocobalamin. With a deficiency of this element, nervous disorders develop. In this regard, doctors strongly recommend that you ensure that the right amount of vitamin B12 enters the body in the form of supplements.

If you are over 50, regardless of dietary preference, start taking vitamin B12 supplement form. At the beginning of the 21st century, the American Psychiatric Association published the results of a study that proved that a lack of vitamin B12 causes depression in older people.

General recommendations for making a complete diet for vegetarians

The main problems with vegetarianism are as follows:

• Amenorrhea (lack of menstruation).

• The problem with bile secretion due to the lack of saturated animal fats in the diet.

• Lack of Omega-3 fatty acids, poor absorption of fat-soluble vitamins.

• Protein deficiency due to poor digestion of legumes and, as a result, a deficiency of total protein, iron, malfunction of the thyroid gland.

• Unbalanced diet.

• Dysbiosis in the intestines, Candida activity due to the abundance of fruits, dried fruits and "healthy desserts".

• Abuse of nuts, soy, peanuts.

• Excessive load on the pancreas with an abundance of various kinds of fiber.

• Vascular disorders due to a lack of B vitamins: B6, B9, B12.

Properly organizing your diet, you will improve your health and maintain excellent physical shape. However, before you start using any nutrition system, be sure to consult with a nutritionist. So you can choose the best diet for yourself.