8 Food Groups That Can’t Be Missed in a Vegetarian Diet

Whether for love of animals, religion, to curb deforestation and pollution generated by the mass production of meat or simply by choice, the fact is that Brazil has been gaining more and more followers of the vegetarian diet. And although following this type of diet is a healthy alternative, it is necessary to replace foods correctly so as not to pose risks to your health.

Thinking about it, the awesome.club gathered some food groups that, according to the Brazilian Vegetarian Society (SVB) magazine, cannot be missing from a vegetarian diet. Check out!

Which ones have the most protein? Cereals that concentrate more protein are: oat flakes, quinoa grains, corn and brown rice. In addition, these foods are rich in fiber and minerals such as iron, zinc and calcium.

Consumption: in your daily meals, at least 3 and at most 6 times a day.

Which ones have the most protein? The legumes that concentrate the most protein are: peas, white beans, lentils, chickpeas, black beans, pinto beans and tofu. In addition, these foods are rich in fiber, B vitamins and minerals such as iron, zinc and calcium.

Consumption: one serving per day. A portion is equivalent to a ladle in the case of beans and lentils and a tablespoon in the case of chickpeas.

Which ones have the most protein? Oilseeds are important for those who follow a vegetarian diet and items such as almonds, cashews, peanuts, pecans, sesame and sunflower concentrate good doses of protein. These foods are also rich in fiber, B vitamins and minerals such as iron, zinc and calcium, as well as omega-3s.

Consumption: one portion per day, which can vary from two to 4 units, depending on the nut. Already the consumption of sesame or sunflower seed should be in one tablespoon per day.

Starchy foods refer to the food group that is a source of starch (carbohydrates), such as sweet or English potatoes, cassava and cereals (rice, oats, corn, etc. are also sources of carbohydrates) and are known to provide energy to our organism.

Consumption: around 200g per day.

Which ones have the most protein? Hearts of palm, zucchini, eggplant, carrots and chayote are among the vegetables that concentrate the most protein. These foods are also rich in fiber, B vitamins, and minerals such as iron, zinc, calcium, and potassium.

Consumption: 5 servings per day.

Which ones have the most protein? The vegetables that concentrate the most proteins are: broccoli, watercress, mustard, arugula, cabbage, lettuce and endive. These foods are also rich in fiber, various vitamins and minerals such as iron, zinc, calcium and potassium.

Consumption: 5 servings per day.

Which ones have the most protein? Among the fruits that concentrate more proteins, apple, silver banana and papaya stand out. These foods are also rich in fiber, various vitamins and minerals such as iron, zinc, calcium and potassium.

Consumption: 5 servings per day.

Oils should be used sparingly in preparing meals and dressing salads. In this group, olive oil enters, which has well-known benefits, such as the high concentration of fatty acids that help reduce bad cholesterol (LDL). In addition to it, sunflower oil, corn, among others, stand out.

Egg and dairy consumption (done in moderation) is also recommended for those following an ovo-lactovegerian diet.

So, do you think you can live peacefully without meat? If you already follow this diet, tell us how it is and what your main difficulties are.