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Eat MORE protein without MORE meat

Contrary to popular belief it is possible to build lean muscle mass and eat enough protein if you are a vegetarian. Many people assume that all vegetarians are skinny, have little muscle mass, and do not consume enough protein.

So how do we make up the shortfall without eating more meat?

Well, for a start, don’t ditch your weekly steak. Just add some of the wide range of non-animal sources of this vital nutrient.

Proteins are broken down in the stomach to provide amino acids, which in turn do everything from forming skin, organs, blood cells, and the immune system, to creating hormones and neurotransmitters.

There are 23 different types of amino acid, found in all foods. Eight of these, known as essential amino acids, must be obtained from food.

The body breaks these down to manufacture the remaining 15, which are called nonessential.

The protein containing foods that provide essential aminos are known as complete proteins, and the others as incomplete. All animal proteins are complete, but there are alternatives.

Here I outline my top 9 non-meat sources . A typical portion or serving is 3oz (80g).

QUINOA

Now available from most supermarkets, quinoa is a wholegrain that is a good source of protein and is rich in fibre, too. Unusually for a grain, quinoa offers an impressive 13 per cent of complete protein.

When buying uncooked, simmer in water like you would with rice  –  adding some vegetable or chicken stock enhances the nutty flavour. Quinoa can also be found ready-cooked, making an excellent fast food. Just two and a quarter portions contains a chicken fillet’s worth of protein.

AVOCADO

Unusually for a fruit, avocado does contain protein as well as carbohydrates and omega 6 essential fats, which can help reduce low-density lipoprotein, the unwanted type of blood cholesterol.

Avocado is two per cent complete protein  –  only a little less than whole milk  –  and it also contains fibre, which aids healthy digestion. In terms of protein content, 15 avocados equal one chicken fillet.

PEAS

Fresh or frozen, peas are rich in fibre, Vitamin K and minerals as well as Vitamin C.

The protein content is about five per cent, and as peas aren’t a complete protein, combine them with chick peas or brown rice, or top with grated cheese to get the whole range of amino acids.

CHICK PEAS

Low in fat and yet high in protein, chick peas are a great addition to the diet. They are inexpensive, too, so make a nutritious low-cost alternativeto poultry and meat. Chick peas are 23 per cent protein, but aren’t complete, so mix with another bean, some rice or some sesame seeds.

 PEANUT BUTTER

Peanut butter is 28 per cent protein, and contains monounsaturated fats which can offer some degree of protection against cardiovascular disease.

Peanuts also contain resveratrol, the same antioxidant found in red wine, and protective of heart health. It is an incomplete protein.

COCONUT (MILK AND FRESH)

Most often associated with Asian food, coconut is a complete protein but is also rich in fibre. Be careful of the fat content as coconut flesh is high in saturated fat.

Use the milk or grate flesh over rice or make a Thai curry with peas and rice. Nine servings equals one chicken fillet.

BROWN RICE

Brown rice is a wholegrain that is rich in minerals as well as a high-fibre food which gives it a low score on the glycaemic index.

It contains around 2.5 per cent protein. Not complete, so combine brown rice with other incomplete proteins to offer all the essential amino acids.

BEETROOT

 Beetroot is low in calories and rich in several antioxidants, including betanin, which has anti-inflammatory properties and promotes efficient liver function. It is a complete protein and so useful to add to other protein foods.

Six small beetroots equal one chicken fillet. three per cent complete protein. Oats are also rich in betaglucans which have been shown to reduce overall cholesterol levels. Oats are rich in manganese and a good source of selenium, both

OATS

These are just under three per cent complete protein. Oats are also rich in betaglucans which have been shown to reduce overall cholesterol levels. Oats are rich in manganese and a good source of selenium, both potent antioxidants.

Oats have a low score on the glycaemic index and can help keep you feeling fuller for longer. Eleven servings equal one chicken fillet.

 

 

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