What To Replace Meat With

If you decide to switch to a plant-based diet, it is important to add to the diet products that can replace meat without harming health , providing the body with a similar set of nutrients - high-quality protein , probiotics, fiber, antioxidants, vitamins and minerals.

Protein is vital for keeping the body healthy, for cell growth and repair, and for the production of important hormones and enzymes. Deficiency of protein in the diet is accompanied by obvious and hidden troubles - from skin peeling and edema to loss of muscle mass and weakening of the immune system. In addition, protein promotes weight loss by maintaining satiety, reducing calorie intake and ghrelin (a hormone that stimulates hunger), helping to maintain normal blood sugar levels, and improving brain function.

By the way, nature took care of the reserve bench for products of animal origin, creating a lot of food substitutes capable of replenishing the lack of nutrients, which are perfectly suitable for many vegan and vegetarian dishes. For your attention, protein products that can be used to replace meat without harming health .

tempe

Popular in Indonesia and Southeast Asian countries, pressed bricks made from whole fermented soybeans deserve a place of honor on the superfood list. Under strange circumstances, tempeh did not gain such wide popularity as tofu soy cheese, which is practically devoid of the probiotic properties that appear in tempeh during the fermentation process.

Tempeh has an unusual texture and a peculiar smell with a light ammonia accent: some people catch the aroma of nuts, others - mushrooms. This product has a pleasant taste and is versatile in preparation: tempeh can be marinated, crumbled, chopped, sliced, fried or baked. Among other benefits, tempeh is rich in calcium, antioxidants and cholesterol-lowering soy isoflavones, and claims to be a protein champion . 100 g of tempeh contains 18 g of protein , which makes it the undisputed leader among products that can be used to replace meat without harming health . For comparison: 100 g of tofu contains only 8 g of protein .

Lentil

Lentils are a legume, rich in protein , fiber and a whole set of trace elements such as folic acid, manganese and iron. Unlike the above-mentioned tempeh, you can buy it in any supermarket - packaged, canned or frozen. Just one portion of lentils per day (as a side dish, in soup or salad) will help control blood sugar levels, prevent constipation and keep weight under control.

Natto

Another protein -rich product made from fermented soybeans is rich in manganese, iron, copper, magnesium and can replace meat without harm to health . Natto is made by soaking whole beans, followed by steaming or boiling and adding beneficial bacteria for fermentation. Quality natto is characterized by a specific smell and taste, as well as a sticky, sticky consistency. In Japan, this product takes the 2nd place of honor after rice and is usually served with it as a traditional breakfast dish.

Mushrooms

Thanks to their nutritional and healing properties, mushrooms have been part of the human menu for thousands of years. Modern scientists have proven that this low-calorie source of protein has outstanding antioxidant and antimicrobial properties, which gives mushrooms a place among superfoods. Mushrooms perfectly cope with the role of meat substitutes in roasts, soups, salads, burgers, casseroles and pasta, increasing the nutritional value of dishes and giving them an appetizing and rich aroma.