Believe me: mushrooms are not a source of protein –

I became a vegetarian almost four years ago, and from day one I heard that mushrooms were a great option for non-meat eaters. “They are a source of protein”, I was told. Then, years later, a nutritionist who specializes in vegetarian diets tells me the cruel truth: mushrooms are not a source of protein. My world fell apart, so to speak, because I realized that my diet was very wrong and that I would need to make a series of adjustments, since I was deficient in several vitamins – including the famous vitamin B12.

Doing justice to my own process, at the time I decided to cut the meat, I followed up with a nutritionist (who didn’t tell me anything about mushrooms, as far as I remember), but after a while I decided to go it alone. I was so shocked by the information that the first thing I said to close friends and family I met that day was: “I discovered a shocking thing: mushrooms are not a source of protein”. And that’s where the idea for this text came from.

Truth be told, mushrooms do have a certain amount of protein, but not enough to serve as a good substitute for animal meat. This role, according to nutritionist Flavia Montanarifrom Liga da Cozinha Afetiva, is fulfilled with excellence by legumes: beans of all kinds, lentils, peas and chickpeas.

“When vegetarians replace meat with mushrooms, it’s more about having a ‘mixture’ on the plate. A Brazilian’s dish needs to have rice, beans, a mixture, salad and vegetables”, he explains.

In addition, as with the consumption of meat, legumes should be consumed daily, both at lunch and dinner – they are an essential and irreplaceable part of what you eat. decided on vegetarianism and veganism. In my specific case, eggs also served as a booster, especially when it comes to B12 replacement.

“For you to have an idea, seven tablespoons of beans replace about 65 to 100 grams of meat. In these amounts, both have about 190 calories,” he continues.

Without mushrooms, how is the ideal vegetarian dish?

It’s easy to think of the ideal vegetarian dish considering the proportions 50-25-25: 50% vegetables, with always varied portions and as ‘colorful’ as possible; 25% legumes, alternating whenever possible between beans, lentils and chickpeas; and 25% of cereals and tubers, such as quinoa (which also has proteins in its composition), rice, potatoes, cassava and pasta.

This, of course, not counting the fat, which is also an important part of this whole mix. Vegetable oils are a great option when consumed sparingly, as are seeds, such as sunflower and linseed, rich in omega 3. Oilseeds, such as chestnuts and macadamias, are also part of this mix, and can be consumed either pure or grated over salads or fruit.

For those who also want another protein option for everyday life, ora-pro-nobis is an incredible option. Very rich in proteins, vitamins and fibers, it is a plant that grows on walls and grows in the street, and can go unnoticed. Still, it has a number of benefits, and can be consumed both braised and mixed with sauces or in the beans itself.

The question of “demolishing”

Since we are talking about legumes, it is important to remember to soak beans, lentils and chickpeas before cooking them. That’s for a reason: these foods are packed with a anti-nutrient called phytate that in addition to stealing iron from food, preventing its absorption by the body, it is what causes flatulence and gas.

The best way to make these foods, therefore, taking advantage of their maximum nutrients, is to soak the legumes for at least 12 hours. But it doesn’t stop there: it’s also important to change the water from time to time, before cooking. Assuming you intend to make a pot of beans tomorrow, before lunch, you can follow the following step by step:

Select the grains and place them in a bowl of water (can be stored in the refrigerator) at dinner time;
Change the water before bed;
Change the water when waking up;
Change the water one last time, before taking it to the pan.

It sounds like a lot of work, but believe me, your body will thank you! And as for mushrooms, don’t feel sad: they can still be consumed, but as a complement to the dish and never as the main protein source, ok?