There’s no denying it: the Brazilian population is known to love a barbecue! But it does not end there, after all the meat is also noticed in everyday dishes. Although, the increase of more than 70% in the price of beef made Brazilians look for cheaper options.
The value of red meat reached the level of 78% from 2018 to July 2022 in Brazil, according to a survey conducted by CONAB (Companhia Nacional de Abastecimento). And more: the the consumption of the product will reach the lowest level in the last 26 yearsspecifically, 24.8 kg of beef per person. In 2018, each Brazilian ate an average of 34 kilos of meat.
But what to consume to avoid red meat no loss of nutrients in meals? With the advice of nutritionist Marcella Tamiozzo, Guia da Cozinha shows you cheaper alternatives to maintain a good diet.
How to replace red meat without harming your health?
The biggest concern when substituting red meat should be replacing the nutrients found in this food. Protein, iron, B vitamins, zinc and magnesium are some examples.
Cheaper options like chicken, beef and chicken liver, chicken heart, eggs and sardines they have these nutrients and are good substitutes. However, when it comes to vitamin B12, red meat is the main source, which is found in smaller quantities in other foods of animal origin.
Vegetables
There are also some plant-based options, which are high in protein and other nutrients, and unlike meat, they are low in saturated fat, such as soy, chickpeas, tofu, quinoa, lentils, peas, and cashews. And, in addition to not carrying vitamin B12, the iron found in them is low in absorption.
Furthermore, plant proteins are not comparable to animal proteins because they are less bioavailable and have a lower rate of each amino acid.
So, what to do to not lose these nutrients?
With the follow-up of a nutritionist, who will perform the necessary nutritional calculations based on the patient’s profile, it is possible to arrive at a balanced diet, also taking into account the high price of meat.
Since the amount of vitamin B12 is lower in other animal products, such as eggs and white meat, the nutritionist will include more of these foods in the diet in order to meet the patient’s needs.
As far as iron is concerned, the same reasoning applies: since the absorption in vegetables is lower, more is included so that it absorbs the necessary amount. A specific tip that helps to increase its absorption: consume foods that are sources of iron along with foods that are sources of vitamin C, as this vitamin helps in its absorption.
Collaboration: Marcella Tamiozzo, professor of the Nutrition course at Estácio
Source: Terra
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