What is the best substitute for meat?

Protein rich plant foods Some whole foods, such as beans, lentils, chickpeas, and mushrooms , contain protein or have a meaty texture and can work well as meat substitutes. Food manufacturers often include these types of food in their vegetarian and vegan products.

Are meat alternatives really healthy?

But they could potentially be lower in calcium, potassium, magnesium, zinc and vitamin B12 and higher in sodium and fat after being prepared. This means these foods are not always a healthier alternative in the long run . If habitually consumed, relying on these foods could create nutrition shortfalls for consumers.

Are meat substitutes really better for the environment than meat?

Fake Meat Versus Real Meat: Environmental Impacts Their specific carbon footprint depends on which plant-based protein and how they are processed, but the bottom line is greenhouse gas emissions from plant-based meats are between 30 and 90 percent lower than their animal meat competitors .

Can beans and rice replace meat?

Brown rice with beans, or bread with hummus or nut butter, can give you as much protein as a piece of meat .

What is the healthiest meat option?

Healthiest: Skinless Turkey Meat An excellent source of niacin and vitamin B6, skinless turkey, is one of the best lean proteins to add to your meals. The nutrients found in skinless turkey meat can help support heart health, energy levels, brain function, digestion, and other bodily processes.

Does jackfruit really taste like meat?

What Does Jackfruit Taste Like? Ripe yellow jackfruit has a subtly sweet flavor, often described as a combination of banana, apple, and mango. Young green jackfruit, on the other hand, has a neutral flavor and texture similar to shredded meat , making it a popular meat substitute in savory dishes.

What are the disadvantages of plant-based meat?

As some plant-based meat and mock meat products are created to replicate animal meat, they may undergo more processing. This leads to a high content of saturated fat, sodium, and added sugar .

Should I stop eating meat for the environment?

The meat industry takes a serious toll on the environment in a number of ways — cheap and abundant protein has fed many humans but also left our planet in significantly worse shape. To begin with, meat is one of the biggest drivers of deforestation, or the clearing of forested land.

Which vegetable is high in protein?

Some vegetables that have high amounts of protein include Brussels sprouts, green beans, yellow sweet corn, asparagus, broccoli, and potatoes .

What can I substitute for meat craving?

Meat eaters often miss the texture of animal-proteins, but you can easily capture the mouthfeel of meat with only plant-based ingredients. Foods like mushrooms, jackfruit, and eggplant, as well as plant-based proteins such as tempeh, seitan, and tofu are all great substitutes.

How do you make meat taste without meat?

If you're not actually vegetarian, things like worcestershire, fish sauce, or beef stock can add a lot of that flavor you're looking for without adding meat directly. For actual vegan options: mushrooms, miso, fermented black bean, smoked salt, nutritional yeast, kombu, marmite.

Meat Substitutes (2024)

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Medically Reviewed by Zilpah Sheikh,MD on September 28, 2023

Written by Rachel Reiff Ellis

Tofu

1/10

Tofu is a plant-based choice that packs a protein punch -- half a cup has over 11 grams. Tofu is made of soybean curds pressed into blocks, and it's free of cholesterol and low in saturated fat. Because it takes on the flavor of whatever you cook it with, you can make tofu taste like you want it to for almost any dish.

Tempeh

2/10

Made from fermented soybeans, tempeh has even more protein than tofu. Half a cup has over 16 grams. You can marinate tempeh before cooking to give it flavor, and sauté it for a crispy outside.

Seitan

3/10

With about8 grams of protein per each half cup, seitan is another good non-meat protein source that takes on the flavor of any seasonings you add. But if you’re gluten intolerant, seitan isn’t for you. It’s made from cooked wheat gluten.

Jackfruit

4/10

Yep, this fruit can take the place of meat. Jackfruit is full of vitamins, minerals, antioxidants, and fiber. Plus, with 2.6 grams per cup, it has much more protein than most other fruits. You can use it as an alternative for shredded meat in barbecue or pulled pork recipes. But be aware: While it has more protein than fruit, it has much less than meat. So its benefits are more in terms of texture and taste than nutrition.

Mushrooms

5/10

Grilled portobellos are savory, “meaty,” and can fill a hamburger bun nicely. But if you’re looking for protein and other nutrients you get from meat, mushrooms aren’t the way to go. They have only 3 grams of protein for every 1 cup and lack the iron, B12, and zinc meat brings to the table.

Beans

6/10

For a filling protein/fiber combo, beans are an ideal pick. One cup of lentils comes with almost 18 grams of protein and a whopping 15.6 grams of fiber -- around half your daily recommended value. You can easily sub them for ground beef in tacos, chili, and other similar dishes.

Textured Vegetable Protein

7/10

Textured vegetable protein, or TVP, is a meat replacement made of soy flour with the fat removed. Half a cup has 17.5 grams of protein, but is higher in carbohydrates than other meat substitutes at 11.5 grams. You can use it to give a meat texture to dishes, or you can also find it shaped as meat products, like chicken nuggets.

Chickpeas

8/10

Chickpeas, also known as garbanzo beans, are the protein (and fiber) powerhouses that make up hummus. But you can also use them to make baked falafel, which is solid enough to serve as a meat-free patty. Half a cup of chickpeas offer over 7 grams of protein and 6 grams of fiber, with low fat, no cholesterol, and plenty of vitamins and minerals.

Blends

9/10

There’s an almost endless supply of pinch-hitters for meat made of a combination of soy protein products, wheat protein products, and plant proteins. Common brands include Beyond Meat, Impossible Foods, MorningStar Farms, Boca, Gardein, and Tofurky. Although many of these choices can deliver protein, they’re also often highly processed and high in sodium, so read labels carefully.

Which Is Healthiest?

10/10

Your personal health needs will help decide which meat sub is best for you. But in general, it’s good to go for whole foods like beans over processed foods like blends. Impostor meat products tend to overload on sodium, saturated fats, and added ingredients. Talk to your doctor if you’re on the fence about the right meat alternative.