How To Choose A Good Plant-Based Meat Substitute
18 Plant Based Protein Sources
…And a list of entrees to make with them
Do WHAT now? That was my response when I realized that I'd need to make my own meat.
I know it sounds silly, but honestly when I decided to go vegan a few years ago, I didn't really think through the plant-protein part. Obviously I know that protein is important, but I didn't really think too hard about it, as I know that certain veggies pack a punch when it comes to protein, and there are tons of meat substitutes on the market.
What I didn't realize, just like all food, it's always good to recognize all of the ingredients, which sometimes isn't always the case with store-bought, often processed plant-based meat substitutes. Just because something is meatless, doesn't mean that it's automatically good for you. Do you wonder if those plant-based meat substitutes that you're eating are healthy for you?
Here's a few ways to determine if it's all good, or not:
Do you recognize the ingredients? Whole food sources of protein should be easy to recognize. Ingredients like peas, beans, lentils, and nuts are good. If you see stuff like: methylcellulose or carrageenan, those are synthetic thickeners. Soy leghemoglobin is a GMO protein. Soy protein isolate is also processed.
Check out the saturated fat content: According to Cleveland Clinic, 10% of your daily calories should come from saturated fat. This means that your meat substitute should only have a couple of grams of saturated fat.
Look at the sodium: Meat substitutes should have less than 575 mg of sodium per serving. Most folks aim for no more than 2,300 mg/day of sodium.
Is the protein there? While it's suggested that most women get about 46 grams of protein daily, the true daily amount is actually based on your lifestyle. 10-15 grams of protein per serving is good when thinking about meat substitutes.
When you eat clean meat substitutes, you'll get a good mix of protein, healthy fats, carbs, fiber and even some probiotics.
If you're starting your plant-based journey and not sure where to get that extra plant protein from, check out our gallery below for a few tips and meat substitute ideas.
*(Click on each image to magnify the view)
Thanks for reading! For more resources for busy moms who want to lead healthier, plant-based lives: Follow me @getmommafied on Instagram, and subscribe to my bimonthly Mommafied Note.
Source: Cleveland Clinic