There are more and more people who want to stop eating meat - now sales of vegan products are at the peak of their growth. This is due to various factors: some believe that eating plant foods “elevates” them to heaven and raises prana (meaning “breathing”, “life”), while others care about the conservation of animals. It is difficult to say how many percent of vegetarians are around the world, but it is known that 40% of the population of India are vegans.
If you also fear for the extinction of species and are a fighter for the prosperity of all life on Earth, then we suggest you familiarize yourself with the 10 best products for vegetarians. These products are recommended to be included in the menu.
10. Soya meat
Calories per 100 g: 296 kcal.
Increasingly, there are people who want to replace the usual meat with soy - the leader of our top. Since ancient times, this product was included in the dishes of Asian countries, but today it has become popular in our country. Despite the fact that a meat product made from soybeans loses to meat of animal origin to taste, it is not inferior to it in terms of the set of nutrients.
Soy meat is on the list of the top 10 foods for obese people. The composition of the product includes: vitamins of the groups H, B, E. In addition, the meat product contains phosphorus, calcium, iron, magnesium, which are so necessary for humans. Not only vegetarians, but also those who want to lose weight, can include soy meat in their diet, because it has very few fats.
9. Tofu
Calories per 100 g: 73 kcal.
If you still do not know what tofu is, then we will tell you. The product is a curd (or cheese) mass, and is familiar to all vegetarians. Tofu came to Russia from China, where it is one of the most popular products. In restaurants and shops in China, tofu is sold in a variety of forms and with various additives: pickled, fried, in the form of chips, with mushrooms, with cherries - choose to your taste!
Acceptable portion per day: 100 g, although the Chinese advise consuming it more, because Tofu is very healthy. If you look at the list of useful properties of this product, the Chinese do not lie, tofu is an excellent source of high-quality protein. It contains all 9 amino acids that people should use to maintain their health. In Russia, tofu is mainly sold in solid form, although it is also soft.
8. Beans
Calories per 100 g: 14 kcal.
Beans - a very tasty and healthy bean product, which is often included in the menu of athletes. Due to the versatility of the bean product, various dishes are readily prepared with it: soups, salads, pastries, etc. It is noteworthy that in the global production of bean beans it occupies the first place: 9 million tons of beans are grown on 20 million hectares - impressive indicators!
In ancient Greece, bean stew was considered a dish for the poor, but now everything has changed - many nations of the world without fail include beans in the restaurant menu. The bean product contains a lot of protein (22% solids), which is equivalent in nutritional value to protein of meat. Depending on the type of grain, beans have a high content of minerals: phosphorus, calcium, magnesium, as well as trace elements: copper, zinc, etc.
7. Oatmeal
Calories per 100 g: 102 kcal.
For many, oatmeal is an indispensable dish for breakfast. It is nutritious and healing. The most popular is oats - it has a high percentage of fat (6.2%) and contains a lot of phosphorus and magnesium. To diversify the taste of porridge, it is usually added to it: nuts, berries, grated chocolate, etc., but there are more interesting solutions.
Oatmeal can be prepared:
- on almond milk;
- with coconut;
- with apple frying;
- with blueberries;
- in a jar with slices of fruit.
This is only part of the ideas on how to cook oatmeal - there are many more cooking options. Oatmeal was on this list for a reason - porridge is a useful source of carbohydrates, a true vegetarian athlete, glad oatmeal at any time of the day! In addition, now there are many varieties of porridge, among which there are those that can be used as a filler for smoothies.
6. Cashew
Calories per 100 g: 600 kcal.
Adherents of vegetarianism know firsthand the beneficial properties of cashew nuts. The natural growth area for cashews is eastern Brazil. In his homeland, tasty and unusual nuts are used in cooking and medicine. Regular consumption of nuts benefits the whole body: strengthens the immune system, normalizes digestion, etc.
In addition, cashews perfectly support the nervous system due to the unsaturated fatty acids interacting with each other: Omega 9, Omega 3 and Omega 6. The nut contains 73% of the daily intake of magnesium, which is responsible for muscle contractions. Cashew is considered the most delicious of all nuts, so vegetarians are happy to prepare cream, milk from it, add it to desserts, etc.
5. Dried Fruits
Calories per 100 g: 200-250 kcal.
The calories in dried fruits are higher than in the source product, however, the concentration of useful elements in a small portion is higher than in pears, grapes or apples. In the process of natural drying, pieces of fruit and berries decrease in size due to the evaporation of water, but the amount of carbohydrates does not change, therefore, the caloric value becomes higher.
Not a single vegetarian can do without dried fruits in winter - they draw energy from them and replace them with sweets, which are rarely vegan. Dried apricots, peanuts, dates, raisins - choose what you like best! Dried fruits can be eaten as an independent dish or added to oatmeal. Dried fruits are rich in magnesium, potassium, iron, iodine, etc., which, as we know, are so important for humans.
Note! Useful properties for the human body of each type of dried fruit differ from each other.
4. Peanut Butter
Calories per 100 g: 530 kcal.
Please note that the caloric content of peanut butter is presented on the example of Nutella products.
You probably all saw how in American films for breakfast people spread something pasty on bread. This peanut butter is a product that is popular not only with vegans, but also with other people. Peanut butter is delicious and nutritious. To get enough - it needs very little. A characteristic property of the product is the flavor in the form of peanuts.
Peanut butter contains:
- fats - 51%;
- proteins - 25%;
- carbohydrates - 11%.
It is noteworthy that the paste was invented in 1890 in the United States - initially for medical purposes for those who are contraindicated in meat. Later, pasta began to be popular among vegetarians. It is not surprising, because it can be added to porridge, eat with fruits (if you cut them into small pieces and spread them with pasta, the fruits will sparkle with new notes).
3. Sea kale
Calories per 100 g: 49 kcal.
By supporting a healthy diet, vegetarians cannot do without seaweed. This is a very useful and low-calorie product, rich in iodine (in 100 g of cabbage 300-480 mcg). For the first time the Japanese learned about seaweed and its beneficial properties - today the country is the leader in the production of kelp.
In the 90s, in the regions of Russia, you could see seaweed on the shelves of stores in canned form - it was enjoyed with boiled potatoes and added to salads. This product really helped out hostesses. Now kelp is no less relevant, especially among vegans. The benefits of using kelp are especially noticeable during the period of spring vitamin deficiency: the skin becomes velvety, the nails strengthen, and the hair thickens.
2. Brown rice
Calories per 100 g: 337 kcal.
In the kitchen, a vegan should always have the best products, one of which is brown (aka brown) rice. Unlike white, brown cooks longer (after boiling water it is boiled for about 30 minutes, some varieties are cooked even longer - 45 minutes), but it is also more useful. Brown rice is an excellent source of phosphorus, zinc and magnesium. All these substances are very important because are human building materials.
Well-boiled brown rice acquires a delicate nutty aroma, while some varieties have a fruity flavor, which makes it compatible with a variety of dishes. On a day, an adult is recommended to consume no more than 200 g of rice for women and no more than 250 g for men up to 2-3 times a week. More frequent use of brown rice threatens to delay stool and bloating.
1. Bananas
Calories per 100 g: 96 kcal.
Bananas are a universal product, which is also inexpensive, which should always be included in the vegan diet, because you can cook a variety of dishes from it: ice cream, sandwiches (from bananas and peanut butter), healthy smoothies. Bananas contain serotonin, a mood-enhancing and anti-depression drug.
In addition, the fruit contains a large amount of potassium, which is beneficial for the muscles, heart and brain. Vitamins A, B1, B2, B3, B6, B9, E contained in bananas have a beneficial effect on nails, hair, skin and eyesight. University of Taiwan studies have shown that bananas can not be separated from the peel, it is also edible. You can cook smoothies directly from the skin in a blender, as it is in it that more potassium is stored than in the pulp.
