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Plant-Based Meat Alternatives
*Note that those living in Western countries already tend to take in twice the amount of protein that they need, as well as harmful saturated fat.
While individuals following such a diet have sometimes had short-term success in losing weight, they are often unaware of the health risks associated with a high-protein diet. Excess protein intake via animal sources is associated with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers. Read more here.
To consume a diet that contains both sufficient quality and quantity of essential proteins, look to whole grains, vegetables, legumes (peas, beans, and lentils), and fruits. As long as we eat various plant-based foods in sufficient quantity to maintain our weight, our bodies will get adequate protein.
Including some or a mix of these plant-based meat alternatives will efficiently deliver the daily requirement of protein that we need—at the same time, providing us with essential vitamins, minerals, and phytonutrients. Furthermore, the fibre that we so often lack in the standard meat-based diet will also be present.
Legumes
Legumes are a high-fiber, high-protein, and nutrient-dense food. They are inexpensive, healthy, and filling. They can easily be made into hearty soups, stews, and chili's that will taste meaty without the meat.
They are easily accessible to all. Legumes are so versatile that they can even be made into meat substitutes or mock meats such as burgers, meatballs, and even sausages!
Soybeans - Tofu & Tempeh
Soy foods, especially tofu and tempeh, contain antioxidants – compounds that protect cells from damage caused by unstable oxygen molecules called "free radicals". Free radicals are believed to be responsible for initiating many forms of cancer and premature aging. Consumption of wholefood soy products are found to help lower cholesterol, blood pressure, and some cancers risk. Click here
to listen to a podcast on the benefits of soy.
Despite the many myths surrounding soy as a detrimental food to our health, wholefood soy is healthful when it is organic & non-GMO. However, we must always look to the facts to find the truth. You can view more about the myths debunked here.
Mushrooms
Mushrooms are easy to prepare, low in fat and cholesterol, and are readily available yet have all that meaty texture needed for a great meat replacement. Their flavour is rich, earthy, and can quickly be marinated for that "umami flavour" which is often spoken of as the fifth taste along with salty, bitter, sweet, and sour tastes that we all can crave.
Seitan - Wheat Gluten
If gluten is not an issue for you, turn to seitan for the most meat-like texture. Seitan is made of wheat gluten and is very versatile. Seitan has a firmer texture than other similar products such as tofu and tempeh, more similar to meat, making seitan ideal as a realistic meat replacement. Suitable for vegans, vegetarians, and also for those looking to reduce their meat consumption.
Meat Replacements
Finally, are so-called meat replacements – The recommended transition food for those that still want the taste and texture of meat but without the cruelty involved. Granted, these mock meats are not considered healthy foods.
They are not recommended for long-term consumption, as they are highly processed. Highly processed foods should be avoided to maintain optimum health. These meat replacements come in all mock meat forms of the animal foods you previously enjoyed. They come as burgers, sausages, hot dogs, chicken style pieces, plant-based mince; you name it, they have it!
Thanks for reading!
I hope you enjoyed this blog, and will join me again for the next one!
For delicious recipes be sure to regularly check my website blog where I post plenty of tasty vegan recipes!
For professional assistance in adopting a healthy and nutritious plant-based diet, kindly reach out to me using the form provided below. I can help you address any possible nutrient deficiencies or health concerns and ensure that your nutritional needs are met through the consumption of plant-based foods.
Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.
Start your journey to better health and wellness today!
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