Protein is frequently the first nutrient brought to mind when meat is mentioned. Meat’s considerable protein content has long made it a dietary staple. But, the rising unease over ecological impact and wellness has spurred advances in plant-based doppelgangers that mimic meat’s nutritional merits without the ethical issues. As people become more discerning in creating diets that benefit both the planet and their health, these meat alternatives present a convincing choice.

What is plant-based meat?

Plant-based meats are food products that try to mimic the texture, nutritional value, and taste of natural meat. It is projected that the dietary needs of nearly 10 billion people will be met by 2050 through the consumption of plant-based food products. A major stepping stone would be the decreased consumption of non-vegetarian foods, especially in Western countries. Thus, vegan meat is really the alternative that can facilitate the achievement of this target.

What is plant-based meat made of?

Vegan food companies use a variety of ingredients to resemble natural meat to the highest degree. While the exact ingredients would differ depending on the maker, below is a generalized list of ingredients along with their roles and nutritional value.

• Wheat Gluten: In vegan meat, gluten acts as a binding agent and is responsible for giving the product a distinctive texture and structural integrity. Since gluten naturally possesses viscoelastic properties, it’s the ideal ingredient for mimicking the chewy texture of natural meats like lamb and beef. Gluten is also a source of protein.

• Soy and Tofu: Tofu is an excellent vegetarian replacement for natural meat. It is made from condensed soy milk and is rich in protein. Sometimes, it is also fortified with additional nutrients and vitamins like iron, calcium, and vitamin B12. Tofu lacks its distinct flavor, instead taking on the flavors of ingredients it is cooked with. When someone marinates tofu in sauces and seasonings typically used to marinate meats, the tofu absorbs these flavors. This process results in a dish that mimics the taste and texture of meat.

• Potato Starch: Potato starch mainly acts as a filler, allowing the vegan meat to look voluminous. Another functionality of starch is its ability to modify water holding capacity in the product. When more water is retained in vegan meat, it resembles the juicy feel that is naturally found in natural meat. Additionally, starch is an excellent source of carbohydrates, which enriches the calorific value of vegan meat. Thus, plant-based meat that is rich in starch is a good alternative for those trying to gain weight.

• Lentils: Lentils are a good substitute for beef since they’re rich in proteins, fiber, and nutrients like iron, zinc, folate, calcium, and magnesium. Notably, when cooked, green and brown lentils resemble the texture of crumbled ground beef. Some lentils can even interfere with the taste of the dish being cooked, making them an ideal ingredient when it comes to mimicking the taste of natural meat.

• Pea Protein: Pea protein is often the main protein source in plant-based meat. It provides nine essential amino acids that the human body can’t produce on its own. Pea protein also serves as a substitute ingredient in vegan meat for people with soy allergies. It has no specific flavor, which allows it to adapt to the flavor of other ingredients it’s being cooked with.

• Coconut Oil: Natural meat contains oil; thus, refined coconut oil is often the substitute used to add stickiness to plant-based meat. Coconut oil contains a considerable amount of saturated fats that are believed to be beneficial for health compared to other types of saturated fats. Specifically, coconut oil is abundant in medium-chain triglycerides, a form of saturated fats associated with positive impacts on heart health, cholesterol levels, and blood sugar regulation. Research studies have shown coconut oil to confer greater health advantages, particularly for cardiovascular and metabolic function, relative to many other widely used cooking oils.

Beyond its undeniable impact on the taste buds, plant-based meat brings a multitude of nutritional benefits to the table. The exact nutritional and calorific value will vary depending on the brand of vegan meat. It’s advisable to thoroughly check the ingredients list to ensure that the plant-based alternative is going to provide all the essential nutrients that the body requires. Additionally, people with dietary restrictions must be careful while choosing plant-based meat, as some ingredients may trigger an allergic reaction.