What is Vegan Meat Made of? Pros and Cons of Vegan meat

Author : Amal Rahiman

Veganism has been increasing in popularity, with everything from food products, cosmetics to apparel having a vegan alternative. With the rise in popularism came the birth of vegan meat.

Vegan meat is a mix of certain vegan ingredients, such as soy, peas, beans, and mushroom, mashed together to replicate different meat textures and tastes. Yeast is added as a taste enhancer to give it a more “meatier’ taste. A few plant oils such as sunflower or canola oil are also added to make the patty seem juicier. Food colourings may be added to give the reddish hue of meat.

Here are the most important ingredients you will find in a vegan patty:

Soy:

One of the most apparentingredient of most vegan meat is soy. It has a neutral flavour and mimics the texture of chicken very easily.

TSP (Textured soy protein), which is usually the star of most plant-based meat, is made by taking soy flour – a byproduct of extracting soy oil from soy beans, and defatting using solvents. It is rich in protein, fiber,vitamins and minerals, and is packed with all the essential amino acids needed by our body.

Wheat/Seitan: 

Wheat gluten or wheat protein is also a very common ingredient, and it too has a meatier texture and is dense, chewy and mildly flavoured. It is a great choice of protein and is fairly low in calories and fats.

This mock meat can also be made at home by using these 2 key ingredients: wheat gluten and water / vegetable oil, along with flavouring agents. Knead the ingredients into a dough, slice it and cook it!

Peas:

Pea protein is another example of a complete protein – it has all the amino acids our body needs. Pea protein is made by extracting protein from peas (typically from yellow peas), which is then dried and ground to a fine flour. Alternatively, peas are mashed together and added as is in plant-based meat patties and are at times considered to be a healthier alternative to soy as it requires little to no processing.

Starches: 

Starches such as potato starch, or corn starch are used to bind vegan meat together and function as a water absorbent, which helps in stabilising the emulsion of fat and protein, and in retaining moisture during processing of the product and also at the time of storage.

Oils:

When meat is put on a grill, it sizzles due to the layer of fat in it. For plant-based meat, this is imitated using vegetable oils with a high saturated fat content – such as canola oil and sunflower oil. Even with the addition of saturated fats, plant-based meat is still a healthier alternative to an actual meat patty.

Beans and Mushrooms:

While all mushrooms are known to have a meaty and juicy texture, portobello mushrooms are particularly known to excel with these qualities. Using these in vegetarian patties is a healthier option, without the cons of eating meat.

Yeast Extract:

Yeast extract is a highly versatile ingredient, and has an umami flavour and a subtle aroma which when cooked builds smoked, roasted or grilled notes. It is used like wheat gluten, to give the taste and texture of poultry and/or white meat. It is also full of vitamin B12 and other important nutrients.

Quinoa:

Quinoa is a good substitute for minced meat or ground meat. It can be used in making vegan chili as well. The taste is somewhat bland which is perfect as it takes on the flavours that it is cooked in.

Quinoa, being gluten-free, non-GMO and rich in protein and all 9 essential amino acids, makes it the healthiest meatalternative there is.

The Pros and Cons of Vegan Meat:

Vegan meat is processed food and there is no denying that processed food comes with its own set of cons, which are absent when the food is freshly prepared. That doesn’t mean it has to be avoided, just that the ingredient list must be checked out before you make any purchase.

Pros:

1. Health Benefits: We all know that increased meat consumption leads to a higher possibility of heart disease and cancer. Vegan meat does not come with that problem. Alternatively, plant-based meats are high in fiber, and improve cardiovascular health, and blood sugar levels.
2. No animal suffering: You can be rest assured that no living being had to be tortured for you to get your meal with plant-based meats. Plant-based meats don’t contain animal derivatives and are completely cruelty-free.
3. Environmentally friendly: Deforestation, greenhouse gases, water scarcity – all have been linked to animal farming. None of this is the case for plant-based meats, provided the crops are evenly distributed.
4. Reduces food scarcity: Speaking of crops being evenly distributed, if animals are not being reared for meat, then we do not need an acre’s worth of grain simply to feed the animals. These areas can instead be sown with food crops.
5. Increasing availability: Although slow, the speed of vegan popularity is rising, with more and more stores offering meat alternatives. Plant-based meats are no longer bland blocks of food, but they are wholly delicious and packed full of protein.

Cons:

1. High Sodium: Since most vegan meats are processed, there is a high probability of increased sodium than regular meat. This is so because salt is added as a taste enhancer, but if it goes too high, it could raise our blood pressure. Just be wary of the ingredients list when you purchase such meats.
2. High Cost: Plant-based meats are more expensive than regular meats, and this may deter many from fully converting to a plant-based diet. However, as demand increases, so would the supply, which may bring down the high cost.
3. Additives and colouring: Most processed plant-based meats have harmful additives or colourings added to make the texture look and feel like meat. This could be harmful to our bodies with prolonged exposure to these additives.

In this day and age, there are several alternatives to meat-based diets, most of which are natural and healthy. If you have chosen to go the meat-free way, then go ahead, but do read the nutritional information of whatever you eat, so that only the good enters your body and none of the bad!

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