Red fish or mackerel: how to replace popular superfoods

How to replace fish

When replacing, it is important to take into account that these products will be digested worse than fish, so their quantity should be increased.

Fish is a real storehouse of useful vitamins and microelements. The biological value of this product is much higher than meat, which many do not even suspect. Fish is traditionally used in sushi, in rolls, it is salted and eaten raw.

Despite the obvious benefits of the product, in situations with allergies or individual intolerances, the question arises of what to replace fish with so that the body does not feel a shortage of necessary substances, and all systems work fully.

Avocado, broccoli, asparagus → cabbage, carrots, turnips

Expensive vegetables will be replaced by cabbage, carrots, beets, and turnips. Cabbage contains the entire range of vitamins and microelements necessary to maintain health. Did you know that when properly fermented (without adding salt), cabbage becomes even richer in vitamin C? And brine is a pure elixir of youth and beauty!

Carrots contain many vitamins and microelements. It will slow down the aging process, and also improve complexion, help preserve vision and memory. This is one of the products that helps destroy cancer cells in the body. Eat at least 100 g of carrots every day for lunch, seasoning the salad with 1 teaspoon of flaxseed oil, or make a cottage cheese-carrot casserole for dinner.

Turnip allows you to completely get rid of edema and cleanses the body of toxins and heavy metals.

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Don't get hooked. What you need to know about fish when going to the store

Dairy

During pregnancy, many women simply cannot eat fish; its taste and smell are not perceived by the body. It is worth remembering that during this period it is extremely important to saturate the body with useful substances that are necessary for the full development of the child.

If you are not allergic to lactose, it is recommended to diversify your diet with high-quality dairy products:

These products are a source of animal protein, which is quite easily digestible and can adequately replace red fish and even meat.

Easily digestible protein is highly valued in the Japanese diet, which is known for its strictness and restrictions.

Such a product will only benefit the body; exceptions are lactose intolerance, which is also present in eggs.

Flaxseed oil and flax seeds

Flax seeds and oil contain a whole complex of fatty acids. There is also calcium and zinc that are useful for all internal organs and systems.

This product contains a large amount of iron. To get the maximum benefit, it is best to grind flaxseed in a coffee grinder and use it as a healthy porridge. In a diet, such a product will help not only improve your health, but also lose excess weight.

How can you replace olive oil?

Olive oil receives a lot of attention in different cuisines around the world. Russians also use it for food, as it is considered very healthy. However, experts say that the greatest value for humans is corn and flaxseed oil, but olive oil can be compared with cheaper sunflower oil. Then the question is, why overpay for it. 1 liter of olive oil can cost 280 rubles, or maybe 2.5 thousand rubles. per bottle, it all depends on the manufacturer. And sunflower oil can cost 44 rubles. for 1 liter. True, olive oil has its own original taste, so you will have to sacrifice something.

Sea kale and seaweed

A large amount of iodine is found in algae and seaweed. To prepare the most healthy and vitamin-rich salad, you should mix kelp, carrots, nuts, seasoning everything with linseed oil.

The protein necessary for muscle growth can be obtained from lean meats. This option is suitable for those who are not keen on vegetarianism. You need to buy chicken, turkey, and beef. Dietary products will heal the body and nourish it with useful substances.

Fish must be present in the diet of a healthy person, saturating him with a number of useful vitamins and minerals. If for certain reasons you need to stop using it, find products that are similar in composition without depriving the body of necessary substances.

Source

If you just don't like fish

Eating seafood is an excellent prevention of atherosclerosis. Omega-3 acids, contained in fatty fish, increase brain performance, make the walls of blood vessels more elastic, and help dissolve cholesterol plaques.

However, abuse of this product is fraught with trouble. In particular, if the fish is poorly cooked, there is a risk of contracting intestinal parasites. In addition, river varieties are often a “storehouse” of harmful substances that the fish absorbed through contaminated water.

There is a way out - to eat other seafood caught in clean ocean waters. These include: shrimp, mussels, squid and many others. The downside of seafood is that it needs to be eaten fresh, without prior freezing. But such products are expensive and not available in every region.

The benefits of seafood for the body

Fish and seafood contain almost no carbohydrates, but there are many healthy fats and protein, which contains essential amino acids (isoleucine, lysine, valine, leucine, methionine, threonine, phenylalanine) [2].

Fatty acids that are present in fish and seafood have a positive effect on heart function and improve mental functions of the brain. Their composition is more diverse than that of different types of meat. For example, freshwater fish oil contains about 6-30% of essential PUFAs, and sea fish oil contains 13-57% of the total fatty acids [1,2].

Fish meat contains vitamins B1, B2, B3, B6, PP. Fatty fish, such as herring, salmon, halibut, mackerel, are rich in vitamins A, D, E. Fish oil contains about 70% oleic acid, 25% palmitic acid, about 5% Omega-3 and Omega-6. Of the macroelements, seafood contains calcium, phosphorus, magnesium, chlorine, iron, potassium, and of the microelements - aluminum, lead, copper, nickel, silver, vanadium, manganese [1,2,3].

In addition, seafood and deep sea fish are the main source of vitamins D and B12, selenium and iodine. For example, 100 grams of shrimp covers 70% of the body’s daily need for these substances [2,3].

Regular consumption of seafood helps to normalize the functioning of the central nervous system (CNS), improve vision, reduce irritability, and improve the condition of bone tissue, hair, and nails. Substances that are present in fatty fish help normalize metabolism and reduce cholesterol levels [2,4].

If you are allergic

Often, it is not taste preferences that force one to give up fish, but simple intolerance of the body. Indeed, fish is considered the strongest allergen, capable of triggering anaphylactic shock from the first bite.

If you are looking for a fish replacement and don't want to eat meat, lean on fermented milk products. Cheese, cottage cheese, and yogurt are excellent sources of light animal protein that can replace both fish and meat.

In addition, it is worth including egg dishes in your diet - omelettes, soft-boiled eggs, etc. However, you should always keep in mind that if you are allergic to fish, it is possible that your body will not accept yolks with lactose. Then it’s worth revising the menu in favor of plant foods.

If you are a vegetarian

Those who have given up animal foods are constantly looking for new products instead of fish and meat. Their range is much wider than it might seem at first.

First of all, it is worth noting such rich sources of vegetable protein as legumes. The most valuable of them is lentils, which contain large amounts of iron. However, you should not overuse legumes, as they can cause bloating.

But tofu cheese made from soy milk can be eaten with almost no restrictions. The advantage of tofu is in isoflavones, which stimulate the production of enzymes that support the health of blood vessels and the circulatory system, preventing heart attacks and strokes.

In addition, seeds, nuts and vegetable oil, in particular flaxseed, are an excellent replacement for fish. These foods contain large amounts of unsaturated Omega-3 acids and help transform fats into energy.

Source

For cancer and depression

Omega-3 fatty acids are known for their positive effects on the cardiovascular system, joints and brain function. These acids can lower blood pressure, cholesterol and “bad fats” in the blood.

There is evidence that people who regularly consume large amounts of omega-3 are less likely to experience depression. Epidemiological studies have shown an association between high levels of omega-3 fats in the blood and a lower risk of developing certain types of cancer (particularly colorectal and breast cancer). There is an obvious connection between the consumption of omega-3 fatty acids and the condition of the skin and hair.

It is critical to get enough omega-3 fatty acids during pregnancy and breastfeeding for proper brain development in your baby.

If omega-3 and omega-6 fatty acids are present in the correct ratio in the diet, the body produces the right amount of anti-inflammatory eicosanoids (biologically active substances).

The majority of residents of our country experience a shortage of these substances. The human body cannot synthesize them on its own. They can only be obtained through food. And the food is expensive.

Surprises of cardiology. Fat does not harm blood vessels, but omega-3 acids are useless Read more

Meat alternative. How to replace animal proteins?

Refusal of meat partially or completely from all animal products is gaining increasing popularity today. Some are looking for a meat substitute for health reasons, some for moral and ethical reasons. But meat is considered one of the main sources of protein (protein). Severe protein deficiency can affect the functioning of the immune and reproductive systems over time.

Is it possible to replace meat? Are there alternatives to animal proteins?

To answer these questions, let's first consider how our body processes animal meat.

Animal protein in the human body

A person does not need animal protein itself, but the amino acids contained in meat protein. We digest meat only in the stomach, in the oral cavity we only chew it and moisten it with saliva. To create a human protein molecule, our body takes an animal protein molecule and, with the help of enzymes such as pepsin and chymosin, breaks it down into amino acids. But the process of meat processing is very complex and a portion of meat enters the intestines in a semi-digested form; in the intestines, meat also comes under the influence of enzymes such as trypsin, erepsin, chymotrypsin, steapsin. The breakdown products of all structural components of meat - amino acids, vitamins, fatty acids, mineral components - are absorbed by the intestines and distributed in the blood throughout the body.

Benefits of eating meat:;

• convenient: meat contains all the amino acids a person needs at the same time
• It’s customary: people are fed meat from early childhood, there are many meat dishes in Russian cuisine, meat food is sold everywhere.

Disadvantages of eating meat:

• Clean good meat is hard to find. Animals are fed supplements to help them grow faster, as well as antibiotics to help them get sick less. There is no talk about the benefits of sausages and semi-finished meat products at all, because in their production they use, in addition to meat, many harmful food additives, dyes, thickeners, enhancers, etc. Sausages are the first thing nutritionists recommend excluding from your diet.
• Due to difficult-to-digest parts of meat (tendons, cartilage, skin), 100% digestion of meat does not occur (for example, rabbit meat is digestible by 90%, and beef by 60%). Undigested meat remains can begin to rot in our body, which leads to a wide variety of unpleasant consequences. By the way, if we compare our body with the body of predator animals, then their intestines are much shorter, just so that undigested meat does not linger in the body and is quickly released.

All the amino acids our body needs can be obtained from other foods that are much easier to digest, and it is not so important for our body to obtain these amino acids in one meal or in several. The body always has a supply of essential amino acids obtained from the breakdown of proteins coming from food. Our body can produce 11 of the 20 necessary amino acids on its own: when carbohydrates and fats are combined with nitrogen, and we already have nitrogen in our bodies in large quantities, amino acids are formed. The remaining 9 must come from food.

List of meat replacement products

First, let's look at non-vegetarian meat alternatives.

Fish and seafood

Semi-vegetarians or pseudo-vegetarians replace animal and poultry meat with fish and seafood

. Fish protein is in no way inferior to meat protein. Fish also contains a lot of vitamin D and E. Moreover, the amino acid composition in fish protein is better balanced than in animal meat, due to this it is absorbed by our body faster. Fish oil contains more healthy omega-3 polyunsaturated fatty acids than meat, and there is less connective tissue that interferes with the rapid absorption of protein than meat. So fish and seafood are a good alternative to meat.

The Haug family from Norway participated in an experiment: they did not eat meat for 4 weeks, replacing it with fish. As a result - 14 kg for the whole family, normalization of blood pressure and body fat percentage, reduction of blood sugar.

Wild fish is healthier than hatched fish, and for the best preservation of nutrients, it is best to steam the fish.

Fish caviar is the richest in protein. Caviar also contains vitamins A, D, E, C, group B, fatty acids, incl. omega-3, and minerals - calcium, sodium, iron, zinc, sulfur, phosphorus. They recommend no more than 5 tablespoons of caviar per day due to the high concentration of salt (usually caviar is eaten salted) and other substances.

Benefits of caviar:

• prevents the development of atherosclerosis
• strengthens the immune system
• makes bones, hair and nails stronger thanks to calcium
• has a beneficial effect on blood circulation
• lowers blood pressure and reduces the risk of developing cardiovascular diseases
• increases hemoglobin in the blood
• reduces the risk of developing rickets
• increases potency
• beneficial for the nervous system and brain activity thanks to lecithin

Protein content in caviar:

• Red caviar - 31.5 g of protein per 100 g.
• Pollock caviar - 27.9 g of protein per 100 g.
• Black caviar - 26.8 g of protein per 100 g.

Protein content in fish and seafood:

• Tuna - 24.4 g of protein per 100 g.
• Pink salmon - 20.5 g of protein per 100 g.
• Shrimp - 20.5 g of protein per 100 g.
• Salmon - 20 g of protein per 100 g.
• Navaga - 19.2 g of protein per 100 g.
• Low-fat herring - 19.1 g of protein per 100 g.
• Chum salmon - 19 g of protein per 100 g.
• Halibut - 18.9 g of protein per 100 g.
• Caspian sprat - 18.5 g of protein per 100 g.
• River perch - 18.5 g of protein per 100 g.
• Horse mackerel - 18.5 g of protein per 100 g.
• Pike perch - 18.4 g of protein per 100 g.
• Pike - 18.4 g of protein per 100 g.
• Sea bass - 18.2 g of protein per 100 g.
• Carp - 18.2 g of protein per 100 g.
• Squid - 18 g of protein per 100 g.
• Mackerel - 18 g of protein per 100 g.
• Vobla - 18 g of protein per 100 g.
• Fatty herring - 17.7 g of protein per 100 g.
• Haddock - 17.2 g of protein per 100 g.
• Catfish - 17.2 g of protein per 100 g.
• Bream - 17.1 g of protein per 100 g.
• Salaka - 17 g of protein per 100 g.
• Salted herring - 17 g of protein per 100 g.
• Hake - 16.6 g of protein per 100 g.
• Sturgeon - 16.4 g of protein per 100 g.
• Cod - 16 g of protein per 100 g.
• Pollock - 15.9 g of protein per 100 g.
• Flounder - 15.7 g of protein per 100 g.
• River crayfish - 15.5 g of protein per 100 g.
• Eel - 14.5 g of protein per 100 g.
• Baltic sprat - 14.1 g of protein per 100 g.
• Capelin - 13.4 g of protein per 100 g.
• Mussels - 11.5 g of protein per 100 g.
• Oyster - 9 g of protein per 100 g.

Eggs and egg products

1.5 chicken eggs are comparable in protein content to 100g of meat. Egg white is very easily digestible, it is recommended for athletes, and protein shakes are made from it. But the yolk, despite its high protein content, also contains a lot of fat, so it is contraindicated for people who have a large amount of cholesterol in the blood; because of this, it is not recommended to eat more than 2 eggs a day.

Eating raw chicken eggs is not recommended because of salmonellosis, but if you choose between fried and boiled eggs, then boiled eggs are healthier. Quail eggs are better than chicken eggs, because quails practically do not get sick, they are not fed antibiotics, and their eggs can be eaten raw.

The main disadvantage of eggs is that it is difficult to find “clean” eggs, because chickens in poultry farms in incubator conditions are fed both hormones and antibiotics. Residues of harmful substances can disrupt the intestinal microflora and multiply pathogenic microorganisms.

Protein content in eggs and egg products:

• Egg powder - 46 g of whites per 100 g.
• Chicken egg yolk - 16.2 g of protein per 100 g.
• Chicken egg - 12.7 g of proteins per 100 g.
• Quail egg - 11.9 g of protein per 100 g.
• Chicken egg white - 11.1 g of protein per 100 g.

Insects

Yes, insects are an excellent alternative to meat, which is still unusual for Russian people, but in Europe the number of people now using functional additives from beetles for food is growing, and many restaurants are appearing that offer their visitors dishes made from insects. Insect food can not only replace animal food, incl. replace animal protein in full in composition, but is also quite suitable for taste replacement of meat, eggs, and milk-based products. Some people are allergic to chitin, which is found in the shells of insects such as locusts, but there are many insects without shells, such as powdered insect larvae, which means they do not cause allergic reactions.

Key benefits of insect meat:

• High protein content (entomoprotein)
• Pure (without GMOs, steroids, antibiotics and other additives), of course, if the insects are not caught in fields that have been treated with insecticides.
• Superior protein quality with a complete amino acid profile
• The product is rich in vitamins and minerals
• Natural Source of Omega-3 Fatty Acids
• High fiber content

Now there are many farms that specifically breed pure insects for human food.

A real superfood among edible insects is ground up Buffalo food bugs; they do not cause an allergic reaction and even people with lactose intolerance can safely eat them.

AdalbaPro protein supplements are made from ground Buffalo beetles. It is still unusual for Westerners to consume whole insects, but it is easier in the form of tofu or flour.

TIP Insect Tofu is prepared in the same way as meat, and its strong emulsifying properties allow it to replace milk or eggs in a variety of recipes, including bread.

IPC Protein Powder Makes Great Protein Shakes

You can also use our IPC Protein Powder and FP Insect Fiber to make protein bars.

An easy way to enrich your baked goods with quality protein is to replace regular flour with WBP insect flour.

Will it spoil it with oil?

If omega-6 is found in relatively accessible products (pumpkin, sunflower, rapeseed oil, grape seed oil), then omega-3 can only be found in marine fish.

“In essence, omega-3 unsaturated fatty acids are an extract from fatty wild sea fish,” says nutritionist-endocrinologist Alexey Kalinchev . — The highest content of omega-3 is in fish that lives in cold seas. Thus, 100 g of wild sea fish contains 1 daily dose of omega-3.

However, you need to understand that you won’t find wild sea fish in Russia during the day. Our stores mainly sell greenhouse oil, which is not cheap, and contains minimal omega-3 fatty acids. The fact is that fish do not synthesize omega-3 themselves, but receive them from food, plankton. Only wild sea fish feed on plankton. The greenhouse is fed with compound feed. Therefore, it is often figuratively called a pig with scales. The benefits are comparable to pork, only it costs several times more.”

Article on the topic

Healthy fats. Why are omega-3 acids needed?

There is a third form of omega-3 fatty acids known as alpha-linolenic acid (ALA), sometimes called plant omega-3 acid. It is found in vegetable oils, flaxseeds (and flaxseed oil), walnuts and dark green leafy vegetables such as spinach.

However, from it the body is not able to synthesize in sufficient quantities the more valuable acids that are found in sea fish (DHA - docosahexaenoic acid and EPA - eicosapentaenoic acid), which are the most valuable. Therefore, people who do not have the opportunity to consume fatty sea fish (100-200 g) daily need to take dietary supplements with omega-3.

What can a vegetarian replace meat with?

Dairy and fermented milk products

Cottage cheese.

Let's say right away that cottage cheese is not a complete meat replacement; it lacks omega-3 polyunsaturated fatty acids, but cottage cheese contains a lot of protein. Moreover, the less fatty the cottage cheese, the more protein it contains. Low-fat cottage cheese has a higher protein content. But cottage cheese is the most perishable product; it is stored for only 3 days, then it can develop E. coli, which harms our body. Cottage cheese sold in stores has a longer shelf life, approximately 5-7 days. This is achieved by heat treatment of cottage cheese. But this treatment kills not only microbes, but also beneficial substances. The shorter the shelf life of cottage cheese, the healthier it is.

Pharmacologist, nutritionist, leading biochemist in Europe in the field of oncology research, Dr. Johanna Budwig, who was a candidate for the Nobel Prize 7 times and was a vegetarian, selected a therapeutic diet for cancer patients using a mixture of cottage cheese and organic flaxseed oil. Flaxseed oil contains a lot of Omega-3, it is easily digestible and does not cause allergic reactions. Cottage cheese contains a lot of sulfoproteins. Budwig found that this combination made it easier for the body to absorb flaxseed oil. Consumption of flaxseed oil alone is useless. Budwig recommends: add 2 tablespoons of cold-pressed organic flaxseed oil to 100-150 grams of cottage cheese once a day.

Yogurt (Greek, low fat).

Greek yogurt helps burn fat and increase muscle growth. The product also contains probiotics - bacteria that, when colonized in the intestines, participate in the digestion of food and the formation of immunity.

Eating fermented milk products every day helps you forget about intestinal problems, because they contain many beneficial microorganisms for the intestinal microflora. Milk (powdered/skimmed).

Powdered milk consists of 80% casein, therefore it is used by athletes as a slow protein.

Cheese.

Parmesan cheese is especially rich in protein. Goat cheese, in addition to protein, is also rich in vitamins and microelements. Soft feta cheese is convenient to use in salads.

Protein content in milk and fermented milk:

• Parmesan cheese - 38 g of protein per 100 g.
• Milk (powdered/skimmed) - 26 g of protein per 100 g.
• Low-fat cottage cheese - 22 g of protein per 100 g.
• Goat cheese - 22 g of protein per 100 g.
• Cottage cheese 5% - 21 g of protein per 100 g.
• Cottage cheese 2% - 20 g of proteins per 100 g.
• Cottage cheese 9% - 18 g of protein per 100 g.
• Cottage cheese 11% - 16 g of protein per 100 g.
• Cottage cheese 18% - 15 g of protein per 100 g.
• Feta cheese - 14 g of protein per 100 g.
• Greek yogurt - 10 g protein per 100 g.
• Kefir - 3 g of protein per 100 g.

What foods contain glucosamine?

Glucosamine

It is often found in food, but it is easily destroyed under the influence of various factors even before it enters our body.
The reason is the instability of glucosamine and chondroitin - destruction occurs during cooking, frying or stewing
. It is mainly present in food in the form of polymers - proteoglycans, collagen, proteins and other components.

Once you find out which foods contain glucosamine, do not rush to eat them - first check to see if you are allergic to them. Better yet, consult your doctor!

Healthy foods containing glucosamine

What do doctors focus on?

• Poultry and beef
  . Due to the fact that most of the glucosamine in food is destroyed, it is recommended to simmer the meat broth over low heat without overcooking it.
• Pig ears, beef tails, chicken feet
  . You can make jellied meat from these ingredients. However, such a dish contains not only benefits, but also harm - excess cholesterol in the composition can accumulate on the walls of blood vessels.
• Cheeses
  in their pure form without heat treatment.
• Sea and river fish
  . Especially salmon and salmon. Patients who have been diagnosed with stage 1 arthrosis are advised to use glucosamine in foods - prepare fish aspic with the addition of gelatin at least once a week!
• Seafood
  . Mussels, shrimp.
• Marmalade and pastille
  . Carefully! People with diabetes are better off abstaining.
• Eggs
  (soft-boiled, not overcooked).
• Wheat sprouts, mushrooms, nuts, broccoli, seaweed
  . They contain a high concentration of collagen-like compounds.

Be careful!

Even regular consumption of products containing glucosamine does not guarantee the health of cartilage under heavy household and professional stress on the joints, metabolic disorders, and age-related changes.

There are many products containing glucosamine.

Harmful products

Some dishes and foods can harm your joints. Among them:

• Smoked products
  due to the increased content of carcinogens. Even if products containing glucosamine were used for their preparation, smoked meats can cause pathological changes in the joints.
• Oxalic acid
  . It can be found in sorrel and pitted fruits.
• Plenty of coffee and tea
  .

And although there is a lot of glucosamine in food products, such as the shells and shells of crustaceans (shrimp, lobsters, crayfish), eating them in their pure form is strongly not recommended!

Vegan Meat Replacement Products

Vegans refuse not only to consume all types of meat, fish, seafood, but also milk (not counting breast milk when feeding infants), dairy and fermented milk products, eggs, honey, as well as other substances and additives produced using animals (such like gelatin, carmine).

Where can a vegan get protein? Plant foods have a less balanced composition of amino acids, so the main rule of a vegan is to eat a varied diet.

Legumes

Legumes are a good alternative to meat: legumes contain a lot of protein, microelements, fiber, which helps cleanse the body; some legumes help remove toxins from the body. All legumes contain a huge amount of vegetable protein, which is absorbed by the body by 80%.

Nutritionists advise sprouting legumes before consumption (soak in water for 1 day, then under damp gauze for 2 days). Sprouted seeds and grains contain more vitamins that help restore the body at the cellular level, and sprouts increase the nutritional profile of legumes and reduce the content of antinutrients that slow down the absorption of nutrients.

Soybeans

- it is a good plant-based meat substitute, it is rich in protein, there are many soy-based products

• Soy flour.
  It does not contain starch or gluten, so you won’t be able to bake with it alone, but you can enrich recipes. But it perfectly replaces eggs in vegetarian recipes (1 teaspoon of soy flour diluted in 1 tablespoon of water), including making mayonnaise based on it.
• Soy meat.
  It is obtained by extrusion cooking based on defatted soy flour. Soy meat is soaked in water and cooked like meat.
• Soy milk
  . Soybeans are crushed, soaked and squeezed, and the resulting liquid is calcined.
• Tofu.
  Soft cheese made from soy milk can be considered boneless meat - it contains so much protein. In addition, soy protein is 90% soluble in water, which means it is very easily absorbed by the body. Tofu is most often used as an additive to noodles and soups; it can be prepared on its own: fried, stewed, baked in the oven.
• Tempeh
  is an Indonesian superfood made from fermented soybeans. They take whole soybeans, add an oxidizing agent and a starter with bacteria, which gives the tempeh a nutty, meaty or mushroom-like smell. Unlike tofu, tempeh contains a large amount of dietary fiber. Tempeh can be consumed immediately, or can be deep-fried or added to vegetable broth with coconut milk.

Green pea.

Rich in protein and fiber, it is convenient to add to salads, soups, and use for making cutlets and purees.

Protein content of legumes

• Soybeans - 36 g of protein per 100 g.
• Lentils - 24.6 g of protein per 100 g.
• Beans - 20.9 g of protein per 100 g.
• Chickpeas - 19 g of protein per 100 g.
• Tempeh is a compressed “brick” of whole fermented soybeans. 18 g of proteins per 100 g.
• Natto, a protein product made from fermented soybeans, is made by soaking the whole beans, then steaming or boiling them and adding beneficial bacteria to ferment them. 18 g of proteins per 100 g.
• Peas - 5 g of protein per 100 g.

Nuts and seeds

Nuts also help replace meat: they are rich in protein, carbohydrates, Omega-6 and Omega-3 fatty acids with varying percentages, vitamins, macro- and microelements. According to a study by scientists, a daily serving of nuts instead of meat reduces the risk of coronary heart disease by 30%.

Chia seeds (Spanish sage) are a source of all 9 essential amino acids. In addition, the seeds contain fats, carbohydrates, and fiber. This composition improves intestinal motility and accelerates metabolic processes.

Important! Roasted and salted nuts and seeds will not bring much benefit to the body. It is better to consume nuts and seeds soaked (fill with water overnight) and without additives.

Protein content of nuts and seeds:

• Peanuts - 26.3 g of protein per 100 g.
• Sunflower seeds (seeds) - 20.7 g of protein per 100 g.
• Pistachios - 20.2 g of protein per 100 g.
• Sesame - 19.4 g of protein per 100 g.
• Almonds - 18.6 g of protein per 100 g.
• Cashews - 18 g of protein per 100 g.
• Chia - 16.5 g of protein per 100 g.
• Walnut - 13.7 g of protein per 100 g.
• Hazelnuts - 13 g of protein per 100 g.
• Dried acorns - 8.1 g of protein per 100 g.

Mushrooms

Protein from fresh mushrooms or those that have been fried or boiled is absorbed by 70%. The maximum concentration of proteins is observed in the dried product, and in addition, after drying, the protein from mushrooms is better absorbed - 88%. Dried mushroom powder is the most digestible source of vegetable protein. You can obtain valuable concentrated protein from mushrooms by drying and grinding the caps.

• Champignons – 4.3 g protein per 100g
• White mushroom – 3.7 g of protein per 100g. When drying 30 g of proteins per 100 g.
• Boletus - 3.3 g of protein per 100 g. When dried, 32.4 g of protein per 100 g.
• Butter - 2.4 g protein per 100 g
• Boletus - 2.3 g of protein per 100 g.

Cereals

In addition to protein, cereals contain iron and vitamins. Cereals go well with fresh or stewed vegetables. The cereals make delicious casseroles. Buckwheat.

It is especially held in high esteem by those who want to lose weight, because it is low in carbohydrates and has no gluten at all, which is found in wheat and rolled oats.
Plus, buckwheat contains iron, vitamins B1, B2, B6, PP, P, iodine, salts, calcium, phosphorus, oxalic acid. But, unlike meat, buckwheat does not contain vitamin B12, which, by the way, is found in champignons and tempeh. Quinoa
looks like a cereal, but its origins actually come from quinoa: and that is why it is distinguished from any grains and seeds by a much greater amount of protein, a record number of amino acids and a complete absence of gluten.

Many grains can be cooked with beans or beans to get the full amino acid profile and create a very appetizing combination.

• beans and rice,
• peanut butter toast and oatmeal,
• flatbreads with hummus

Protein content in cereals:

• Oat bran - 17.3 g of protein per 100 g.
• Wheat bran - 16 g of protein per 100 g.
• Wheat (grain, durum) - 13 g of protein per 100 g.
• Buckwheat - 12.6 g of protein per 100 g.
• Oatmeal - 12.3 g of protein per 100 g.

Vegetables

• Brussels sprouts - 3.4 g of protein per 100 g.
• Broccoli - 3.4 g of protein per 100 g.
• Potatoes - 2 g of protein per 100 g.
• Asparagus - 1.9 g of protein per 100 g.

Fruits, berries

In dried fruits

There are many microelements, fiber and antioxidants, they even contain a small amount of protein, but they contain a large amount of sugar, albeit natural. If you have a sweet tooth, then dried fruits are much healthier than sweets, and in addition you will get a small portion of protein. Recommended serving of dried fruits per day: no more than 40-50 grams.

Protein content in dried fruits:

• Dried apricots - 5.2 g of protein per 100 g.
• Uryuk - 5 g of protein per 100 g.
• Figs - 3.1 g of protein per 100 g.
• Peach - 3 g of protein per 100 g.
• Dates - 2.5 g of protein per 100 g.
• Pear - 2.3 g of protein per 100 g.
• Raisins - 2.3 g of protein per 100 g.
• Prunes - 2.3 g of protein per 100 g.
• Apples - 2.2 g of protein per 100 g.

Among fresh fruits, avocado is the richest fruit in protein. Avocados are also rich in monounsaturated fats, which increase the level of “good cholesterol” and reduce the risk of atherosclerosis. Avocado is rich in B vitamins, which helps the functioning of our nervous system, contains vitamins A, C, E, zinc, selenium, which ensures the prevention of cancer. Avocado is rich in dietary fiber, which stabilizes sugar and improves digestion.

Protein content in fresh fruits and berries:

• Avocado - 2 g of protein per 100 g.
• Rosehip - 1.6 g of protein per 100 g.
• Banana - 1.5 g of protein per 100 g.
• Blackberries - 1.5 g of protein per 100 g.

Greenery

Spinach.

The Arabs also called it the king of vegetables, and the British eat spinach all year round. The fleshy leaves have so much protein that they can replace both fish and meat, and they are also rich in mineral salts, vitamins, carotene, iron salts, iodine and folic acid. The peculiarity of vitamins C and A in spinach is that they are not destroyed during cooking.

• Spinach - 2.9 g of protein per 100 g.

Source

What is healthier for the body?

The benefit of red fish lies in the rich content of various vitamins, amino acids and other minerals, with the help of which the body is enriched with essential nutrients. The benefits of consuming chum salmon include a beneficial effect on:

1. Human cardiovascular system. With regular use of the product, the risk of developing myocardial infarction and ischemic stroke is reduced.

1. Condition of bones and joints.
2. The development of memory and the state of the nervous system, as well as the health of the visual apparatus.
3. Sugar level in the body.

Pink salmon also has a number of actions that have a positive effect on the body:

1. Regular consumption of pink salmon stabilizes female hormonal levels: improves the quality of skin, hair and nails;
2. The presence of pink salmon in the diet of a pregnant woman contributes to the rapid development of the fetus in the early stages;
3. Pink salmon provides long-lasting satiety, which has a positive effect on a person’s overall performance.

Each type of fish of the salmon family is enriched with a set of useful substances. Therefore, consuming both will have a beneficial effect on a person’s overall health. It is only worth noting that chum salmon will be most useful for overweight people who are forced to follow a diet. And pink salmon will bring incredible benefits to the body of people with iodine and magnesium deficiency.

Calorie content

Energy value of fresh chum salmon meat per 100 g. The product is 136 calories. Of these: 4 grams of fat, 25 grams of protein and no carbohydrates at all. The calorie content of pink salmon is 138 kcal. Of these: 25 grams of protein, 6 grams of fat and also no carbohydrates. It is precisely because pink salmon is fatter that it may be inferior in some beneficial properties to its rival. When talking about the calorie content of fish, it is necessary to take into account that nutritional properties may vary depending on the method of preparing the dish. If you choose companion products with a low carbohydrate content for chum salmon, then fish can be considered one of the most dietary products. After all, even boiled chicken contains more calories than red fish.