For vegetarians, what are the alternatives to meat, egg, and dairy proteins?
Vegetarians can get protein from a variety of sources. In order for your body to get a healthy combination of various proteins and amino acids, you can mix and match the following sources of protein in your diet
- pulses like beans, lentils, and peas
- Brazilian nuts
- Cashew nuts
- Sesame seeds
- Sunflower seeds
- Pumpkin seeds
- Wheat oats
For men, fifty five grams of protein is required everyday. For women, forty five grams of protein is required everyday. If you do more physical activities then you will have to consume more protein than the average person. Most people in the United Kingdom get about sixty seven percent of their protein requirements from animal sources like meat, fish, eggs, poultry, and dairy products. Vegetarians must be more aware of the alternative sources of protein in order to keep themselves healthy and fit.
Good sources of non-animal and non-dairy protein are pulses, soya, seeds, nuts, and grains. In order to get around ten grams of protein, you will have to consume
- twenty five grams of soya flour
- forty grams of peanuts
- forty grams of pumpkin seeds
- fifty grams of almonds
- fifty grams of Brazilian nuts
- fifty grams of sunflower seeds
- one hundred grams of whole meal bread. This is equivalent to around three slices of a standard loaf
- one hundred and twenty grams of dries lentils
- one hundred and twenty grams of chickpeas
- one hundred and twenty grams of boiled kidney beans
- four hundred grams of boiled brown rice
In the past, people believed that plant proteins were inferior to animal proteins. Today, studies show that this is not the case. A balanced combination of non-animal and non-dairy proteins in vegetarian diets is capable of providing all of your protein requirements.