“ Tips ” for foods that are cheaper than meat and just as nutritious

When people hear the word protein, they immediately associate it with meat of animal origin, especially that which comes from cows.

The macronutrient of this food is recognized for its high biological value.

It contains all the essential amino acids that the body needs for its proper functioning. However, it is an expensive alternative. A pound of quality meat ranges from $ 6 to $ 8.

To optimize financial resources and ensure the supply of protein, vital for the regeneration of muscles and tissues in people of all ages, chef and nutritionist Rubén Mosquera offers less expensive and equally nutritious options.

This list is led by eggs and organ meats: liver, kidneys, heart. The cost of a bucket of small eggs is between $ 2.80 and $ 3.30.

This food, in addition to protein, contains minerals such as iron and B vitamins, which are essential for healthy hair, skin and nails.

100 grams of egg – two units – contains 13 grams of protein. In 100 grams of meat there are approximately 21 grams of this nutrient.

Nutritionist Sara Rivera’s recommendation for the average adult is to consume between 0.8 and 1.2 grams of protein for every kilogram of body weight.

Sardines are also on the list of cheap foods. In 100 grams there are 24 grams of protein and, in addition, healthy fatty acids which are good for the heart.

Another alternative is legumes: lentils, beans, peas, soybeans, chickpeas. The latter two are preferred by nutritionist Mosquera.

“They replace meat and hence, they are known as vegetable protein,” he says. They are versatile and have a neutral flavor.

To obtain all the necessary nutrients, this specialist suggests combining legumes with a cereal (rice, quinoa). You can do this throughout the day.

A healthy person can eat cereal every day. People with leaky gut need the approval of their doctor.

Lentils, beans, chickpeas and others have antinutrients, responsible for meteorism (gas). To reduce them, it is recommended to soak them 12 hours before cooking and, when preparing, add a lemon or vinegar.

A pound of chickpeas goes for $ 2 and is suitable for the whole family. With this legume, stews, burgers, dressings are prepared.
These beans can also be roasted and covered with dark chocolate for a 100% healthy snack.

Other products with an interesting protein content of high biological value are mushrooms and kefir in milk or yogurt. They are an alternative for people with lactose intolerance. There are about eight grams of protein in a 250ml glass.

Take note

In 100 grams of soy, there are approximately 37 grams of protein. There are derived foods like tofu or soy meat.

Peanuts are also rich in this macronutrient. 100 grams contain 26 protein. This food also contains fiber.

Beef offal, like liver, is rich in protein of high biological value. Per 100 grams, 26 contain this nutrient.

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