Vegetarian diet and protein deficiency

2023-12-18 10:02:52

Vegetarians do not need to worry about protein deficiency if they pay attention to dietary protein and regularly consume soy and legumes.

Vegetarians are individuals who choose not to consume animal proteins, whether by dietary choice or for other reasons. Some simply eliminate meat and fish from their diet, while others also exclude animal products such as eggs and milk. No matter which group they belong to, when meat is excluded as a protein source, it is important to make accurate calculations. Protein is an essential part of the daily diet. Find out here which foods are particularly rich in protein.

Protein – the basis of life

Our body is made up of proteins. Our muscles, our skin, even our hair are made of this magical substance. Metabolism cannot function without proteins: as hormones, they regulate many metabolic processes, as enzymes, they influence chemical reactions in the cell, as hemoglobin, proteins are responsible for transport oxygen. Without protein, nothing works in our body. Proteins are chains of amino acids. Chains with few amino acids are called peptides. Proteins are made up of at least 100 amino acids, but can also have up to 2000 building blocks. Strictly speaking, our body does not need protein, it needs precisely 20 different amino acids, from which it can build its own proteins.

An 80 kg man needs around 65 g of protein per day

Scientists recommend that adults consume 0.8 g of protein per kilogram of body weight per day. Athletes and children have higher needs. For those who eat meat and fish, there is no need to worry about their protein intake. Most meat eaters overconsume, which can have downsides. The body breaks down protein into urea, which is primarily excreted through the kidneys in urine. People who eat a lot of meat put a strain on their kidneys, which are overloaded by the elimination of urea, especially when there is insufficient water consumption. Vegetarians, on the other hand, face another problem: where does the building material necessary for the daily work of building the body come from?

Protein is found in dairy products, legumes, grains, nuts and soy

Nature offers vegetarians many ways to meet their protein needs. They are found in eggs, cottage cheese, milk, cheese, peas, as well as nuts, beans and cereals. But how many do they contain exactly? And another thing: do they really consume enough every day? Regularity is the key! Only if vegetarians consume cottage cheese, tofu, cheese, beans, oatmeal, milk and nuts daily, they will achieve the necessary 50 to 60 g of protein. Sometimes it’s easy, but from time to time, even vegetarians don’t eat optimally, that is, one-sidedly. A fruit yogurt in the morning, a salad from the canteen counter at lunchtime and a cheese toast with tomatoes in the evening are not enough. Even coffee with milk does not increase the protein balance. Here is a delicious protein smoothie recipe.

Combine protein wisely – don’t forget the fat

To achieve your daily protein intake, you should make accurate calculations, but don’t neglect the fat content. For example, almonds contain 19 g of protein per 100 g, but also 570 kcal. The best ratio of kcal to protein is found in cooked fish. Then come cottage cheese, mushrooms, spinach and some varieties of cabbage. Overall, vegetables contain less protein than dairy products or legumes. This is because vegetables have a low ratio of energy to protein content because they are low in calories. Roasted soy beans contain by far the most protein per 100g, with 48g of protein. The energy value is significantly lower than that of nuts, and they also taste good. Above all, 10 g is a good handful. Weigh them.

So, during your next TV evening, if you want to snack, opt for soy beans rather than peanuts.

Foods rich in protein

Cooked fish has 100 kcal/100 g and 21 g of protein. In 150 g there are 30 g of protein, with a kcal/protein ratio of 4.76.
Low-fat white cheese has 75 kcal/100 g. It contains 13.5g of protein, with a kcal/protein ratio of 5.56.
Cooked mushrooms have 15 kcal/100 g and 2.7 g of protein. In 200g of mushrooms there are only 5g of protein in total, with a kcal/protein ratio of 5.56.
Tuna canned in water has 170 kcal/100 g. It contains 27g of protein, with a kcal/protein ratio of 6.30.
Kale has 29 kcal/100 g. It contains 3.5g of protein. Per 200 g serving, that’s 6.4 g of protein and a kcal/protein ratio of 8.29.
A chicken egg has 155 kcal and contains 13 g of protein, with a kcal/protein ratio of 8.61.
Low-fat soft cheese (16% fat) has 260 kcal and contains 29 g of protein per 100 g of cheese. For a 25g slice, this represents 7g of protein, with a kcal/protein ratio of 8.97.
Tofu has 70 kcal/100g and 7.8g protein, with a kcal/protein ratio of 8.97.
Roasted soy beans have 450 kcal and contain 48 g of protein, with a kcal to protein ratio of 9.38.
Whole milk (3.5% fat) has 36 kcal/100 ml and contains 3.6 g of protein, with a kcal/protein ratio of 10.
Legumes have 278 kcal/100 g and contain 22.9 g of protein, with a kcal/protein ratio of 12.13.
Mozzarella has 255 kcal/100 g. It contains 19g of protein, with a kcal/protein ratio of 13.42.
Parmesan has 440 kcal/100 g and contains 32 g of protein. For 20g of cheese, this represents 6.4g of protein, with a kcal/protein ratio of 13.75.
Full-fat yogurt (3.5% fat) has 65 kcal/100 g and contains 3.3 g of protein, with a kcal/protein ratio of 19.70.
Roasted peanuts have 600 kcal/100 g and 26 g of protein, with a kcal/protein ratio of 23.08.
Whole grain oats have 350 kcal/100g and 13.5g protein, with a kcal/protein ratio of 25.93.
Wholemeal rye bread has 195 kcal/100g and contains 6.8g of protein, with a kcal/protein ratio of 28.67.
Raw durum wheat grain has 320 kcal/100 g. It contains 11g of protein, and in a 30g serving there are 3.7g of protein, with a kcal to protein ratio of 29.09.
Almonds have 570 kcal and contain 19 g of protein. Ten almonds (10 g) contain 1.9 g of protein, with a kcal/protein ratio of 30.
Plus brand vital biscuits contain 500 kcal/100 g. They contain 13g of protein, and three cookies contain 2.6g of protein, with a kcal to protein ratio of 38.46.
Nuts have 655 kcal/100 g and 14 g of protein. In three nuts (15g) there are 2g of protein, with a kcal/protein ratio of 46.79.
Bananas have 95 kcal/100g and contain 1.1g of protein, with a kcal/protein ratio of 86.36.