Protein Tips to Replace Meat

Endocrinologist lists some foods

With the rising price of meat, the Brazilian population has been trying to find alternatives to circumvent the high cost of the food and replace it. The fact is that protein is very important for nutrition, as explained by endocrinologist Gisele Lorenzoni: “Proteins are essential for tissue maintenance and contribute to muscle formation; they also transport and enhance the immune system, in addition to being a source of energy,” she emphasizes.

Thus, the doctor listed some foods that are rich in protein and can help those who need to reduce their consumption of red meat but do not want to miss out on this macronutrient.

Eggs are the most well-known and are a staple on Brazilian tables. “Eggs have a high biological value, containing essential amino acids. Each egg has about five grams of protein,” says the endocrinologist. “The good thing is that you can use your imagination and prepare them in various ways, such as boiled, scrambled, fried, or in omelets,” she highlights.

Fish is also a source of protein and is lower in calories. “In addition, it contains omega-3, which has anti-inflammatory effects in the body,” she emphasizes.

Nuts such as almonds, cashews, and hazelnuts are also sources of protein, and they help regulate the intestines and prevent cardiovascular diseases. “The ideal is to consume three to four a day, as they are very caloric. Another item in this category is quinoa, which has plant protein and can replace rice as well as complement salads, soups, and breads,” she states. Chickpeas are a legume rich in protein, fiber, and vitamins. According to Gisele, in 100 grams, there are 7.53g of protein. “Lentils can replace beans and are also a source of protein and vitamins; in fact, all beans contain plant proteins, and the good thing is that they are part of Brazilian tradition,” the doctor highlights.

Another point is that some people who have chosen to stop eating red meat and are looking for replacement foods can opt for these grains and also for soy, which can be found in plant-based cheeses and tofu, as well as milk and dairy products like yogurts and cheeses that contribute to daily protein intake.