Mas… E a proteína?

 

Artigo: Alimentação vegetariana e ingestão de proteínas, por Luciana Miranda (nutricionista funcional)

“Mas… E a proteína?”

Esta é uma pergunta muito comum quando se fala em alimentação sem carne, ou em pessoas que têm hábitos alimentares vegetarianos. Na verdade, é muito difícil alguém não alcançar as necessidades protéicas diárias recomendadas – inclusive pesssoas que não consomem proteína animal; as fontes protéicas de origem vegetal são várias:

  • Leguminosas (feijões, grão-de-bico, ervilha, lentilha, etc)
  • Oleaginosas (castanhas, amêndoas, nozes, macadâmias, sementes de chia, linhaça, gergelim, semente de girassol).

Também são exemplos de fontes proteicas a quinoa, as algas, os cogumelos e os vegetais com folhas verde escuro. Os cereais integrais, que apesar de não serem ricos em proteínas, complementam as fontes citadas anteriormente.

O bom é que se pode variar nas receitas e deixar a alimentação cada vez mais dinâmica e biodiversa. Leites vegetais são ótimas opções – podem servir de ingrediente para o preparo de purês, bolos, tortas, mingau; os cremes de oleaginosas também dão um gostinho especial no menu – super versáteis, podem ser doces ou salgados, temperados com ervas e especiarias ou adoçados com melado de cana, por exemplo – usados com frutas, panquecas, crepes, smoothies; abacate pode servir de base para “maionese”, grão de bico pode virar pasta, quinoa pode virar “hambúrguer”… Enfim, as idéias são infinitas!

A natureza é perfeita. O reino vegetal é muito variado em cores, sabores e nutrientes. Não há motivos para temer deficiência protéica quando não há consumo de alimentos de origem animal. Além disso, dietas ricas em vegetais são ricas em fibras, vitaminas, minerais, antioxidantes e muitos fitoquímicos. Quando bem orientada e planejada, uma dieta vegetariana fornece a proteína necessária ao organismo em qualquer fase da vida, inclusive na infância e na gestação. Sem contar que o meio ambiente agradece!

 

REFERÊNCIAS:

Fox N, Ward KJ. You are what you eat? Vegetarianism, health and identity.Social Science & Medicine 2008; 66: 2585-2595.

Sociedade Brasileira Vegetariana. Guia Alimentar de dietas vegetarianas para adultos. São Paulo. 2012.

Haddad EH, Sabaté J, Whitten CG. Vegetarian food guide pyramid: a conceptual framework. Am J Clin Nutr 1999;70:615S–619S.

 

proteinavegetal

Exemplos da quantidade de proteínas. Valores referentes a porção de 100g de cada alimento.

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