To have good health it is known that we must consume all kinds of nutrients. Meat in particular gives us protein. But in many cases, due to certain diseases such as high blood pressure or high cholesterol , it is necessary to reduce the intake of animal proteins.

For this reason, it is essential to know how to replace meat in the diet and thus be able to continue to keep our body in balance so that its iron levels do not decrease.

How to substitute meat

Legumes are one of the best foods to replace meat , they can be made in a wide variety of dishes such as stews, stews, stews or cooked.

Using legumes as a substitute for meat

1. Lentils are a source of protein but also of vitamin B and minerals.
2. Chickpeas do not have as much protein as lentils, but on the contrary, their iron content is almost three times higher than that of meat.
3. Beans and beans are low in fat , and contain high amounts of iron and fiber .
4. Quinoa , this seed can supplant meat because it contains all the essential amino acids with which proteins are built, in addition to the contribution of extra fiber that it provides in the diet.

Nuts a way to replace meat

Nuts such as almonds, walnuts, pistachios, raisins, apricots or dates are a great source of proteins , minerals and also of vitamin E. They can be consumed in combination with vegetables, added to sauces or rice, or take them for breakfast with yogurt or cereals.

The eggs

Eggs can also replace meat and provide a lot of protein . But to avoid causing problems with cholesterol, you can consume only the white instead of the yolk. The best way to cook it is to do it boiled, because if we eat it fried it is not so healthy. They can be added to rice or salads.

Whole grains to replace meat

Cereals have carbohydrates, proteins, mineral salts and vitamins that can supplant meat . The most common are rice, oats , wheat, rye, barley, and corn. What’s more. if the cereals are whole, they conserve more nutrients. Brown rice has the privilege of being the most protein cereal, its contribution comparable to that of meat. They can be prepared in risottos, paellas, pasta.


Vegetables. There are a wide variety of them on the market and they can be seasoned to make them even more flavorful. Most fresh vegetables lack amino acids that contain sulfur, so vegetables should be supplemented with cereals, nuts and seeds that make up for this deficit. The nuts thus become the ideal complement to dishes of green beans, Brussels sprouts and peas.

For more information visit: The 7 vegetable-based protein sources.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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