Many people are afraid to switch to a vegan diet because they don’t know what to substitute for meat. Fortunately, you can find plenty of high-quality, plant-based meat substitutes on store shelves. Here’s an overview of the most popular choices.
Lentils are a legume and come in several different varieties. You can choose from red, black and green lentils, among others. This plant contains about 30 percent of easily digestible protein. The carbohydrate content here is about 60 percent and the fat content is 2 percent. Lentils are rich in B vitamins, phosphorus, magnesium, potassium, calcium and fiber. This legume is characterized by a delicate taste. Properly cooked tastes similar to meat and gives a feeling of satiety. Lentils can be prepared in many different ways. On its basis you can prepare such a soup or salad.
Beans are a plant that comes in about 400 different varieties. It grows in a variety of climates and is easy to grow. Beans contain about 22 percent protein, which is alkaline-forming. This means that it supports the alkaline-acid balance in our body. Beans are an excellent source of B vitamins, calcium, potassium and phosphorus. Its advantages include also high content of fiber, which supports the natural physiological flora of the intestines, cleanses the body and protects against colon cancer. In beans you can also find lysine, which is used to produce carnitine, which supports the vascular system.
Soybeans are classified as legumes, which belong to the bean family. It is an annual plant native to Southeast Asia. Soybean contains both high amounts of protein and amino acids. It effectively prevents the development of osteoporosis and cancer, which is associated with the presence of isoflavones. On the basis of soy is produced extremely popular among vegans product – tofu, which is made by coagulation of soy milk. This cottage cheese comes in many different varieties. It is rich in protein, and has a high concentration of tofu. It is rich in protein, unsaturated fatty acids, phosphorus, iron, potassium and sodium salts, as well as B vitamins. Tofu can be prepared in various ways. It can be the basis of chops, stuffings or casseroles.
They contain about 12% protein and are also rich in unsaturated fatty acids, arginine, vitamin E, B vitamins, calcium, copper, magnesium and manganese. They effectively support the immune and nervous systems. Their valuable properties also include regulating glycemia by reducing glucose absorption in the intestines.
Sesame contains a similar amount of protein as chicken protein. It is also an excellent source of unsaturated fatty acids, amino acids, calcium, potassium, phosphorus and magnesium. Sesame has diuretic and slightly laxative properties. It can be used as a base for making sesame or challah, among other things.
It is a source of complete protein, phosphorus, potassium, iron, magnesium and B vitamins. The benefits of quinoa include that it has a low glycemic index and is a gluten-free product.
This grain surpasses even wheat in terms of nutrients. Amaranth is a gluten-free product. It is high in protein, B vitamins, vitamins A, C and E, digestible fiber, unsaturated fatty acids and tocotrienols. Amaranth also effectively reduces cholesterol levels. It contains as much as 2 times more fiber than oat bran.