Why should you try vegetarian meat alternatives and what are the most popular options?
- olgafoltynkovaoa
- Dec 11, 2020
- 3 min read
Updated: Dec 13, 2020
It doesn´t matter if you want to substitute meat for your ethical, health or environmental reasons or you are just curious to try something new. The fact is that a higher consumption of processed and red meat lead to increased CO2 emissions which radically influence our environment in the wrong direction and the high meat consumption can be harmful for our health.
But is it really that healthy to eat vegetarian meat substitutes instead of real meat? Let´s take a quick look into this problematic.
It depends on the particular product, how is it prepared and what kind of meat or alternative is that. For example vegetarian meat alternatives with high level of sugar, salt, saturated fats or processed ingredients wouldn´t be better than fish or organic chicken breast. Meat also contains protein, essential amino acids, iron and vitamin B 12 which many plant food don´t. On the contrary, a lot of processed or salted meat isn´t a better choice than natural meat alternatives. Also, there is no fiber in meat but it can have a lot of cholesterol and saturated fat which can lead to digestive problems.
Most popular vegetarian meat alternatives
We would like to introduce you some of the most popular meat substitutes which are popular for their texture, flavour or added nutrients similar to meat. Some of them have already long culinary culture (jackfruit, seitan, tofu, tempeh) and some of them are used as meat alternatives shorter time.
Tofu is made of condensed soy milk and is a good source of protein and all the essential amino acids but nutritional content may vary between particular products. It has a mild flavour so it can be marinated for a desired flavour and it is possible to use it instead of eggs. As most of the world’s soybean farms have genetically modified organisms (GMO) you should try to look for the products with non-GMO.
Tempeh is made from the whole soybeans with using a fermentation process and it is a good source of magnesium and vitamin B 6. It has a drier texture than tofu and some tempeh products contain a mixture of other beans or grains and that is why it can contain more fiber and protein. Thanks to the fermentation process it has also gut-friendly prebiotics and probiotics. Its stronger flavour causes that you can easily use it as an alternative for a barbecue meat.
Seitan is a product of removing the starch from the wheat usually by rising it with water. Seitan is high in riboflavin, niacin and vitamin B 6 and has a mild taste. Its texture is similar to chicken and that´s why is often used in many mock meat products. As it is made from wheat, it´s not suitable for people with gluten problems.
Jackfruit is a tropical fruit which in its unriped form is used as a meat alternative. Before it ripens, the flesh is starchy and almost stringy and that creates a flavour similar to shredded pork or chicken.
Textured vegetable protein is a byproduct of soybean oil extraction when soybean protein is separated from fat using a high heat process so it contains a lot of protein and essential amino acids. It is also a good source of magnesium and some B vitamins. Its texture is similar to ground meat and as it is dehydrated you have to soak it in hot water to cook it.
Protein rich plant foods are some whole foods (such as beans, lentils, chickpeas, mushrooms) which contain protein or have a meaty texture and can work well as meat substitutes. Even though you can use them in your meals for added nutrition, only a few plant foods (e.g. buckwheat, quinoa, soy) contain the essential amino acids.
Summary
There are many options on the market how to alternate meat in your kitchen and get protein and other nutrients from those substitutes. However, some of them can contain less essential vitamins such as iron, zinc and vitamin B 12. The key is to choose a variety of nutrient rich whole foods and to include enough protein, fiber, vitamins and minerals.
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