When we think of protein, the first image that pops into your mind is probably a big, juicy hunk of meat! But, meat is not the only source of protein. In fact, meat is not even the highest source of protein. There are multiple vegan meat alternatives that have equal or even higher amounts of protein than actual meat.
Many individuals actually choose to not eat meat for multiple reasons. These can include allergies, digestion problems, or even a form of protest to the appalling atrocities committed against animals to keep the meat industry running. If you too have chosen to swear off of meat, you are probably in search of vegan meat alternatives.
While there are many substitutes for meat in terms of protein and nutritional value, a lot of people also search for meat alternatives that share the same meaty texture. Well, you have come to the right place. Here are the top 5 vegan meat alternatives for you to add to your pantry right away!
1. Seitan
Protein: 75g per 100g
Lately, seitan has accumulated quite a bit of popularity thanks to TikTok. It is high in protein, low in carbs and fat, and also boasts 75g of protein per 100g. It is usually the ideal choice for people who refrain from soy products.
Also called “wheat meat”, seitan is primarily made of gluten. It is created by removing starch from wheat dough, leaving behind a stretchy gluten-dense protein aka the perfect vegan meat substitute. Seitan is also the closest vegan meat substitute owing to two important factors:
- It replicates the texture of meat
- It is fairly flavorless and can be marinated to taste exactly like meat
2. Legumes
Protein: 20g per 100g (on avg.)
Legumes are a rich source of protein and fiber and are incredibly cheap to buy and easy to cook. Many different beans fall under the general category of legumes with fava beans, chickpeas and lentils making the most favored vegan meat alternatives.
Apart from being fairly high in protein, they are also rich in Vitamin B. These are water-soluble vitamins that play a major role in building cell metabolism and aid in the production of red blood cells.
Not only are legumes incredibly healthy, but they are also quite diverse in terms of cooking. Rich and fulfilling, they can be incorporated in a number of different cuisines. Legumes also boast a significantly low level of fat and contain no cholesterol.
3. Tofu
Protein: 8g per 100g
Tofu in itself is a bean curd concocted from soybean milk and is rich in protein. While there are many different types of tofu, extra firm tofu is the best vegan meat alternative. Its texture and versatility makes it easy to absorb flavors.
People who switch to tofu from regular meat have a lower tendency to develop cardiovascular diseases or high blood pressure. This is primarily due to the fact that tofu has lesser cholesterol, fewer triglycerides, and lesser low-density lipoprotein.
4. Quinoa
Protein: 5g per 100g
As we mentioned earlier, grains and legumes are amazing sources of protein. Grain quinoa contains all of the eight essential amino acids which makes it a fantastic and protein-rich vegan meat alternative. Apart from being rich in proteins, quinoa is naturally gluten-free. This makes it an ideal choice for those who have gluten allergies or sensitivities.
Furthermore, quinoa is the best answer when it comes to gut health. Not only does it prevent constipation due to its high fiber content, but it also protects against acute gastro lesions. Wait! That’s not even the best part, quinoa is actually very good for your heart’s health as it reduces high blood pressure and diabetes.
5. Mushrooms
Protein: 3g per 100g (on avg)
Mushrooms make for a great vegan meat alternative. Although not super high in protein content, their texture and versatility make them an excellent choice for vegan meat substitutes.
Mushrooms contain antioxidants and protect the body from cancer and heart diseases. They also contain essential nutrients such as copper that helps in red blood cell production. Thus, adding mushrooms to your diet can also aid in alleviating anemia.
Which of these five vegan meat alternatives do you prefer the most? Let us know in the comments below.
