When people stop eating red meat and opt for veganism or vegetarianism, the first question is: What foods will I substitute for meat, which is one of the main sources of protein?
Endocrinologist Gisele Lorenzoni clarifies that there are many options in the food chain with protein sources.
To make it clearer, the doctor explains the difference between being vegan and vegetarian. “A vegan does not eat anything of animal origin, while a vegetarian excludes meat from their diet,” says Gisele. “The clearest example is that while a vegetarian eats eggs or cheese, which are of animal origin, a vegan does not,” she clarifies.
For protein absorption in the diet, the endocrinologist suggests various foods that contain the nutrient and are not of animal origin, including soy, lentils, quinoa, tofu, beans, and peas.
In addition to grains, the doctor says that other foods can very well replace red meat, such as eggs, which are a great source of protein and can be prepared in various ways, such as fried, boiled, omelet, etc., as well as dairy products like milk, yogurt, cheese, mushrooms, and sprouts like alfalfa and sunflower. “Of course, greens cannot be left out, and the highly protein-rich ones are spinach, broccoli, kale, parsley, cauliflower, and cabbage,” says Gisele.
The endocrinologist also emphasizes that plant protein can help in gaining lean mass. “For those who practice sports or physical activities and keep an eye on gaining lean mass, you can rest assured that you will also succeed in the mission of building muscle,” says the doctor. “There are even bodybuilders and athletes who are vegan,” she highlights. “Gaining lean mass, regardless of whether you are vegan or vegetarian, will directly depend on the quantity and types of nutrients that make up your daily diet,” she explains. “We cannot set a specific timeframe for this to happen, but it is certain that by consuming plant protein, carbohydrates, and fats in the right amounts, you will achieve good results,” says Gisele.
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