Meat substitutes: What you need to know

1.Tofu (Tofu) Tofu is a food commonly used as a substitute for pork and other popular meats. Tofu has a fairly high protein content, is made from coagulated soybeans pressed into blocks, contains no cholesterol and is low in saturated fat. Tofu is also very convenient, because it can be incorporated into recipes without changing the taste of other ingredients.
2.Compressed soy sauce (Tempeh) Compressed soy sauce is made from fermented soybeans, even more protein than tofu, each 80 grams of compressed soy sauce contains more than 16 grams of protein. Therefore, soy sauce is considered a very good meat substitute. You can marinate the compressed soy sauce before cooking to enhance the flavor and sauté it for a crispy exterior.
3.Seitan Noodles are another good meat substitute that can bring out the flavor of any seasoning you add. Each 45 grams of pasta contains about 8 grams of protein. Noodles are made from wheat gluten and should not be consumed by people who are intolerant to gluten.

4.Jackfruit Amazingly this fruit can be a meat substitute . Jackfruit is full of vitamins and minerals, antioxidants and fiber. Plus, with 2.6 grams per 150 grams, it has more protein than most other fruits. You can use jackfruit as a substitute for the shredded meats commonly used in recipes. Although it has more protein than other fruits, it is less than meat. Therefore, its benefit is to contribute to the appearance of the dish and flavor rather than nutrition.
5.Roasted portobellos Grilled portobellos are a savory, high-protein snack that can be used to nicely fill a hamburger as a pork substitute or as a meat substitute. other meats. In 86 grams of this product, there are about 3 grams of protein, but it lacks iron, vitamin B12 and zinc (nutrients found in meat). Therefore, this food cannot completely replace meat.
6. Legumes If you want a meat substitute with a combination of protein and fiber, beans are an ideal choice. One cup of lentils (about 200 grams) contains almost 18 grams of protein and 15.6 grams of fiber - about half your recommended daily value. You can easily use legumes to replace meats in everyday dishes.
7.Textured Vegetable Protein Textured vegetable protein or crude vegetable protein is a meat substitute made with defatted soybean meal. In 50 grams of this passion fruit has about 17.5 grams of protein, but is higher in carbohydrates than other meat substitutes at 11.5 grams. You can use textured plant proteins to give your dishes structure and appearance, or shape them to resemble meat products like fried chicken nuggets.

8. Chickpeas Chickpeas also known as garbanzo beans are a protein and fiber rich meat substitute. This is the main ingredient that makes up a dish called hummus popular in the Middle East and Arabia or can also be used to make grilled chickpeas. In about 100 grams of chickpeas provide more than 7 grams of protein and 6 grams of fiber, low fat, no cholesterol, many vitamins and minerals.
9. Smoothies Mixed smoothies with soy, wheat and other plant proteins are a very good meat substitute. There are many brands on the market that make these types of products very handy, and although these products are high in protein, they can also be high in sodium, so read labels carefully before choosing.
Your personal health needs and nutritional habits will help decide what kind of meat substitute is best. However, it is better to eat whole foods like beans instead of processed foods. Talk to your doctor if you're having trouble choosing the right meat alternatives for your medical condition.
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