The Healthiest Meat Substitutes

Updated on November 9th, 2022

When you’re trying to conserve money, it might be difficult to prepare healthful meals. Once or twice a week, provide budget-friendly meatless dinners. Plant-based proteins are less expensive than meat and have more health advantages.

There are many meat replacements on the market, but which ones are the healthiest? Continue reading to learn more about Jackfruit, Tempeh, Textured Vegetable Protein, Pea Protein, and other related topics! Soy-based meat alternatives are a no-no due to their worrisome adverse effects, which include breast cancer. In this article, we’ll look at a few health-conscious meat-free alternatives.

Top Healthy Meat Substitutes

• Tempeh

Tempeh and tofu are both soybean products manufactured in the same way. They have pressed cakes produced from whole soybeans that have a nutty flavour. Tempeh is fermented and has a significant amount of alpha-linolenic acid, an important fatty acid that is a precursor to many vitamins and minerals. Tempeh is high in calcium, potassium, salt, and zinc, and is frequently supplemented with vitamins and minerals.

Tempeh can be used in place of meat in dishes and is frequently incorporated with the flavour. It can also be marinated and served on sandwiches and wraps with a tasty marinade. Most historians believe that tempeh, a form of soy protein, originated in Java. It has a chewy texture, which makes it great for sandwiches and Caesar salads.

• Jackfruit

The jackfruit is a huge fruit that can weigh up to 80 pounds and grow up to 50 inches in length. Although the fruit is tough to eat, the seeds are edible. Jackfruit seeds are roasted and used as a seasoning or filler in stews and stir-fries. Prepackaged or canned fruit is also available. Jackfruit can be found in Asian vegetable shops and health food stores.

The advantages of jackfruit are numerous. It’s high in fibre and antioxidants, which help combat the free radicals that cause heart disease and other illnesses. It also contains plenty of potassium, zinc, and iron. The seeds include probiotics, which can aid in the maintenance of good gut bacteria. If you’re thinking about trying jackfruit as a meat substitute, learn more about its nutritional profile and health advantages.

• Textured Vegetable Protein

TVP is a soybean-based product that is popular among vegetarians and vegans. It has a meat-like texture and absorbs the flavours of the sauce or seasoning with which it is served. Textured vegetable protein can be found in the baking department of most supermarkets or in bulk at many natural foods stores. Check out Bob’s Red Mill and other internet vendors if you want to try it at home.

A vegetarian or vegan can get a good protein boost from textured vegetable protein, a form of soy that is a great source of dietary fiber. Textured vegetable protein is low in fat and contains no cholesterol, so it can replace meat and poultry in many recipes. Textured vegetable protein can also be a good source of iron, magnesium, phosphorus, and dietary fiber. It also contains defatted soy flour, so it doesn’t add extra fat to the dish.

• Pea Protein

Peas are an important component of a high-quality protein supplement. Peas have a protein content of 10 grammes per cup. Pea protein powder contains twenty to twenty-five grammes of protein per scoop. Peas contain all nine necessary amino acids, making them a complete protein. Pea protein, like any other protein supplement, requires an adequate amount of calories from other protein sources.

One of the healthiest meat replacements is soy protein. In the United States, it is less expensive and subsidised. Soybeans, on the other hand, have been related to a number of health issues. Furthermore, because soy beans are frequently genetically modified (GMO), the FDA has contemplated withdrawing its heart-healthy claim. Despite the benefits of pea protein, some consumers are concerned about the safety of soy.

• Tofu

Tofu is a wonderful meat substitute that is high in protein. It’s produced from condensed soy milk and filtered into white blocks of varying firmness. It has all nine essential amino acids as well as several minerals. Its bland flavour makes it ideal for use in any dish. Furthermore, tofu has no cholesterol and is a low-calorie meat substitute.

Tofu has been shown to lower the risk of type 2 diabetes. According to an analysis of papers published in 2020, women who ate tofu had a lower risk of developing the disease. According to another study, it may lower the risk of breast cancer in women who have estrogen-sensitive genes. It may also assist women cope with the symptoms of menopause. Despite these findings, more research is required to validate tofu’s health advantages.

Are Meat Alternatives Healthier than Meat?

A plant-based diet rich in fibre, vitamins, and other nutrients emphasises fruits, vegetables, grains, beans, legumes, and nuts. Vegetarians consume fewer calories and fat, weigh less, and have a lower risk of heart disease than nonvegetarians.

Even cutting back on meat consumption has a beneficial impact. People who consume red meat have a higher risk of dying from heart disease, stroke, or diabetes, according to research. Processed meats also raise the likelihood of these diseases killing you. What you don’t eat might also be detrimental to your health. Nuts, seeds, seafood, fruits, and vegetables are all high in antioxidants, which raise the chance of death.

The phrase “flexitarian” refers to someone who eats predominantly plant-based meals but occasionally consumes meat, poultry, or fish. The Mediterranean diet, which limits red meat and promotes fruits, vegetables, legumes, whole grains, and healthy fats, encourages this type of healthy eating and has been shown to lower your risk of heart disease and other chronic illnesses.

How Much Protein do you Need?

The majority of Americans consume enough protein. Protein has a Daily Value of 50 grams based on a 2,000-calorie diet. Of course, your protein requirements will vary depending on your body size, medical conditions, and degree of activity. Adults require roughly 5 1/2 ounces of protein each day and remember that you have options other than meat.

Eggs, low-fat milk and products produced from it, beans and peas, soy products, and unsalted nuts and seeds are among the proteins recommended by the Dietary Guidelines for Americans. Stick to smaller portions if you’re eating a higher-calorie protein source. Enjoy 1/2 ounce of nuts or 1-2 teaspoons of peanut butter, for example.

The guidelines also advise substituting high-solid-fat protein items with lower-solid-fat and lower-calorie alternatives. Solid fats are found in meat, poultry, eggs, and high-fat dairy products such as cheese, whereas oils are found in seafood, nuts, and seeds.

Is a Plant-Based Diet Better than a Meat-Based Diet?

You’ve definitely heard over the years that eating a vegetarian diet is better for your health, and you’ve also read a few magazine pieces about celebrities who “magically” dropped weight after giving up meat and animal products. Does eliminating meat automatically result in weight loss? Will it truly assist you in living longer and being healthier in general?

Following a vegetarian diet has various research-backed health benefits, but only if you do it correctly and don’t replace meat with processed or high-fat vegetarian goods. Vegans and Lacto-ovo vegetarians alike must ensure that they are obtaining enough nutrients. It’s a good idea to obtain a book on how to follow a vegetarian diet or meet with a nutritionist to plan out a few days’ worths of meals.

Keep track of how much protein comes from nuts in your diet, especially if you’re attempting to lose weight. Nuts include roughly 180 calories and 5 grammes of protein per ounce. Protein intake should range from 20 to 30 grammes per meal. So, according to Tallmadge, you’d have to eat thousands of calories of something like nuts to acquire the quantity of protein you need to be healthy. They’re nutritious food, but they’re high in fat and calories, so make sure to include a range of vegetarian proteins in your diet.

What to Look for in a Plant-Based Meat Alternative?

• Ingredients

Always read the ingredient list to find out exactly what’s in your meat substitute. Many meat substitutes contain highly processed components that may be harmful to persons with allergies or sensitivities. Choose a product that has whole food ingredients that are easy to recognise, such as beans, whole grains, legumes, nuts, or seeds. Many meat substitutes include allergies including soy and gluten. When picking a plant-based choice, think about your specific health needs and allergies.

• Protein

Keep in mind the protein source and amount in plant-based meat substitutes. Because less processed plant proteins like tofu, whole grains, legumes, and beans retain more of the minerals and benefits of the original meal, they have preferred protein sources over more processed soy isolates and textured vegetable protein (TVP), wheat gluten.

Examine the protein content of the product as well. Plant-based foods will most likely have less protein than meat-based foods. Meat substitutes made mostly of tofu or bean and legume-derived products, on the other hand, are likely to provide more protein than their whole-grain counterparts. The protein content is often highest in products made with soy isolates, textured vegetable protein (TVP), and wheat gluten, although they are also more processed.

• Sodium

Extra sodium is often added to meat replacements to improve flavour and extend shelf life. Look at the salt content on the nutrition information label and subtract it from the daily limit of fewer than 2,300 milligrammes.

• Texture and Taste

Plant-based foods come in a variety of flavours and textures. If you’re seeking for something that looks, tastes, and cooks like meat, consider Beyond Meat. Products that look and taste like meat turn off some individuals, especially vegans. Grain or bean-based vegetable burgers may be more appealing to them.

What is the Best Substitute for Meat Products?

• Hilary’s Worlds Best Veggie Burgers

They came out on top for their simple, nutrient-dense ingredient list with no additives or fillers, wonderful taste and texture, and lower protein than other veggie burger options. Allergy-friendly ingredients including millet, sweet potato, and leafy greens go into these USDA Organic plant-based burgers. While the taste and texture of these veggie burgers are nothing like a beef or turkey burger, they are a wonderful source of energy-rich whole grains and vegetables, with 3 grammes of satisfying fibre per patty. To make a hearty protein meal, top with a slice of cheese or serve with a three-bean salad.

• Upton’s Naturals Vegan Bar-B-Que Jackfruit

Upton’s Naturals Bar-B-Que Jackfruit satisfies the craving for a smoky, BBQ taste with a shelf-stable, high-fiber plant-based product. It’s great on a sandwich, as a salad topper, folded into a quesadilla, or paired with a whole grain.

• Nasoya Organic Sprouted Super Firm Tofu 16 oz. Pack

Soy has a poor rep, but minimally processed soy, like this Nasoya Super Firm Tofu, is a great plant-based protein source. Previous study suggested that soy isoflavones could cause cancer, but new evidence suggests that soy may actually lower the incidence of coronary heart disease, breast cancer, and prostate cancer.

• Tofurky Italian Sausage

It’s difficult to make a delectable plant-based sausage that looks and tastes like savoury meat links using whole food ingredients. Many fake sausage links are made with highly processed chemicals, including gums and preservatives, which some people may be allergic to.

Tofurkey, on the other hand, offers excellent plant-based sausages that use organic tofu and essential wheat gluten instead of high-fat pork and cattle. Wheat gluten is manufactured by separating gluten, a wheat protein, from wheat flour. It is used to make seitan and to provide yeast bread structure and elasticity.

Conclusion

It’s also crucial to consider the protein used in the meat substitute. Some meat-alternative products contain added proteins such as pea or soy protein, making them more protein-dense than meat. However, these are typically more processed than meat-alternative products made with whole food, and plant-based ingredients (such as vegetables, nuts, and grains), and may contain additional additives and fillers.

Plant-based meat substitutes may be a healthy source of protein for vegans and plant-based eaters, however many of these items are highly processed and should be used in moderation. These “alternative” goods are regarded to be healthier than traditional red meat and poultry products, both for humans and the environment.