Despite the fact that red meat is having higher amounts of definite nutrients such as protein, zinc, B-vitamins and phosphorous, similarly, it encompasses cholesterol and saturated fat — which can upsurge your risks of heart disease once consumed in excess amounts. According to a study, it has been found that consumption of red meat is linked with an advanced body mass index, the chance of obesity and circumference of the waist. A number of vegetarian foods have higher amounts of protein, minerals, and vitamins, such as red meat, creating these plant-derived foods outstanding alternatives when you need to evade meat.
Seitan as an alternative to red meat:
Seitan has been prepared from wheat gluten.
It is as good as the amount of protein present in red meat. A portion of 3-ounce of 93% lean minced beef comprises of approximately 25 grams of protein, in addition to this, a 1/3-beaker helping of seitan is responsible for protein nearly 21 grams.
- Phosphorous and iron
Just as red meat, seitan is likewise a decent source of phosphorous and iron.You can always add flavors to it to make it taste like meat.
Lentils, beans, and peas:
Even though legumes, for example, black beans, lentils, and pinto beans, don’t taste as does red meat, they encompass a lot of the similar nutrients.
- Source of protein:
Lentils, beans, and peas are a vegan source of protein.
Lentils, Beans, and Peas
Lentils, beans, and peas have higher amounts of iron, phosphorous and zinc, such as red meat.
- Source of carbohydrates:
In addition, Lentils, beans, and peas are too a source of carbohydrates, together with heart-healthy fiber — which aids in the reduction of your risk for heart disease and high cholesterol.
Complement legumes to soups, burritos, salads, and egg-white omelets.
Saleable Veggie Burgers
A lot of saleable veggie burgers taste analogous to hamburgers, however being deprived of the saturated fat and cholesterol.
- Nutrient content:
These burgers may comprise of soy protein, rice protein, pea protein, cheese, egg whites, mycoprotein (proteins extracted from molds), wheat gluten, legumes, or mixtures of these high protein vegetarian foods.
- See the ingredient list first:
If you’re next to a vegan diet and spending for veggie burgers, see the list of ingredients to make certain your burger is having no amount of milk products and eggs.
Tempeh made with fermented soy beans:
Tempeh is a high protein substitute for meat prepared from fermented soybeans, plus is an outstanding substitute for vegetarian for red meat.
- Nutrient content:
Tempeh is a decent source of protein, zinc, iron, B vitamins and phosphorous, similar to meat. For the reason that tempeh is prepared from soy beans, it’s correspondingly high in fiber and hearty fats, which is inclusive of omega-3 fatty acid also known as alpha-linolenic acid (ALA).
- Tips to use it:
i. Season tempeh like you would red meat.
ii. Layer salads with shreds of tempeh.
iii. Use it in a stir fry.
Prepare Reuben sandwiches with tempeh as a replacement for of beef.
Try the alternatives of red meat mentioned above and get the nutrients found in red meat from these alternatives.