Great Lent: How to Eat Properly?

Great Lent this year began on February 19. Not everyone observes Lent, but reading information about nutrition on these days is useful for all.

 

During Lent, the consumption of a large number of products is prohibited. The strictest ban is on: sugar, dairy and meat products, baked goods and chocolate, alcohol. The main menu during this time consists of plant-based foods. However, when switching to a plant-based diet, it is essential to understand that the amount of carbohydrates in the diet will inevitably increase. For those following low-carb programs, it is necessary to approach the composition of their diet much more carefully, as it is practically impossible to completely replace animal protein with plant protein!

The difference between plant and animal proteins lies in the amino acid content. Animal protein contains all the necessary amino acids for building muscles and cells that the human body cannot produce. For a complete and healthy diet, these amino acids must come from food. Plant protein has an incomplete amino acid profile. It usually lacks several essential amino acids. However, with some effort, it is possible to plan a diet that, through the combination of various plant-based products, provides all the necessary amino acids throughout the day.

There is a set of products that contain a sufficiently large amount of plant protein. However, when composing a menu, it is important to remember that some products, in addition to protein, contain a large amount of fat. Therefore, one should limit their consumption.

The highest amount of plant protein is found in SOY. Soy meat contains 50 grams of protein per 100 grams, soybeans – 16 grams of protein, tofu – 10 grams of protein, soy milk – 4 grams of protein.

NUTS and SEEDS also contain a large amount of plant protein. The highest amounts are found in sunflower and pumpkin seeds – 20-25 grams per 100 grams, almonds – 20 grams, walnuts, peanuts, and hazelnuts – 15-12 grams, sesame, chia, and flax seeds – 10 grams of protein.

LEGUMES – beans, peas, lentils, and chickpeas contain 15-25 grams of protein per 100 grams (protein content is based on the weight of the dry product).

GRAINS – whole wheat pasta – 14 grams of protein per 100 grams, cereals: buckwheat, pearl barley, oatmeal – 11-13 grams, rice – 8 grams of protein. Protein content is also measured based on the weight of the dry product.

VEGETABLES and MUSHROOMS also contain plant protein, but in significantly smaller quantities. For example, mushrooms contain 5 grams of protein per 100 grams, and various vegetables (Brussels sprouts, cauliflower, avocado, potatoes) – up to 6 grams of protein.

When planning your diet, it is essential to remember and take into account the composition of all the above products. After all, the protein in the macronutrients of these products is not present in the necessary amounts. The only exception is SOY, but it is important to remember that it also contains a significant amount of fat and carbohydrates. Avocado, nuts, and seeds are sources of fats, while grains and legumes are sources of complex carbohydrates.

If you approach your nutrition correctly, you can achieve the necessary set of amino acids without harming your health and muscles. For those who actively engage in sports, to get a boost of protein and carbohydrates, it is essential to combine different products. You should diversify the products on your table as much as possible each day.

It is important to remember that observing Lent should be by personal choice, and it is necessary to pay more attention to your health during these days, as such nutrition is not suitable for everyone.

For complete confidence, consult your doctor!

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