How to replace meat in a vegetarian diet?

According to research results presented by "Roślinniejemy," over half of the Poles surveyed (54%) believed that physically active individuals should not follow a vegan diet. Furthermore, Poles would reach for plant-based products more often if they were nutritionally complete (40%). Given these results, which indicate a lack of basic knowledge on the subject, education regarding the balancing of meat-free diets, particularly in terms of protein, appears to be essential.

The role of protein in the body

Protein is a key component of everyone's diet. It performs a range of functions in the body. Among other things, it is a building block for all body tissues. Protein is essential for the development and growth of young organisms. It is a component of many enzymatic systems, participating in the regulation of metabolic processes. Furthermore, it performs transport functions and participates in cellular immunity processes and the regeneration of damaged tissues.

Although meat is the primary source of protein in traditional diets, well-planned plant-based diets also meet the requirements for this macronutrient, providing all the necessary amino acids. Types of vegetarian diets that allow for the consumption of dairy products and eggs usually ensure an adequate supply of complete protein throughout the day. For vegans, obtaining this macronutrient is more challenging, but not impossible! It simply requires proper knowledge regarding the optimal selection of food products.

Plant protein vs. animal protein

The nutritional value of proteins depends on the content and mutual proportions of essential amino acids, as well as their digestibility. Essential amino acids are those that cannot be synthesized by the body and must be provided through food every day. These include: phenylalanine, isoleucine, lysine, methionine, tryptophan, valine, leucine, and threonine. The essential amino acid that occurs in a product in the lowest quantity relative to the reference protein (egg protein) is called the limiting amino acid.

Animal protein (meat, eggs, poultry, fish, and dairy products) is classified as high-nutritional-value protein. It contains all the essential amino acids in proportions that allow for their maximum utilization in the synthesis of body proteins. Chicken egg protein is considered to have the highest nutritional value, because its amino acid composition is the closest to that of human body proteins. It is referred to as the reference protein.

Plant proteins do not always contain an adequate amount of essential amino acids. Among these proteins, the highest nutritional value is found in the protein of legumes, especially soy. Legumes are characterized by a high content of this macronutrient (21-25%) and serve as the primary source of lysine in a plant-based diet.

The best plant-based sources of protein

Even though animal-derived products are the best source of protein, by consuming only plant-based products, you can also We are able to provide all essential amino acids. By eating a variety of foods and combining them correctly, we can supplement missing amino acids and create a balanced meal that contains a complete amino acid profile. For example, grain products low in lysine (such as millet) should be combined with legumes, which are a rich source of this amino acid. Products from different groups do not need to be consumed in a single meal; it is enough to provide them throughout the day.

Protein and selected amino acid content in plant-based products

Summary

A vegetarian or vegan diet does not have to be protein-deficient! When properly balanced, it allows for the intake of all essential amino acids, making it suitable even for those engaged in strength training. However, we must carefully define what to eat and which products to combine. Beyond providing an adequate amount of protein, this way of eating often encourages expanding one's culinary horizons.

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References:

1. Roślinniejemy Report: Attitudes Toward Plant-Based Diets in the Context of Health and Physical Activity; 2022
2. American Dietetic Association; Dietitians of Canada. Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets. J Am Diet Assoc 2003;103(6):748-65
3. https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf
4. Table: based on USDA (28.04.2022)