People are becoming increasingly aware that consuming a high meat based diet is having serious impacts on not only the long term health of the planet but also on the risk of diabetes, heart disease and several other diseases. With a significant number of the world’s population consuming more milk and meat than not only necessary but than is healthy it is important to consider other sustainable, healthy alternatives such as vegan options. Say hello to plants!
Often an initial misconception about the vegan diet is that it is inefficient in providing the necessary intake of protein. However consuming a high animal based diet is no longer considered necessary, with many of these products being high in saturated fats and cholesterol. There are several plant based food products that are packed with healthy protein that are also vegan friendly which can be consumed as healthy alternatives.
Many struggle with knowing what products are available that can replace the meat on their plate, without leaving them feeling disappointed and hungry. Here are 5 vegan plant based swaps you can make with your normal meaty, dairy options.
1. TOFU
Tofu, made from soya beans and water, is known for its nutritional value and is considered a highly popular protein alternative for animal derived products such as meat, eggs and dairy. The versatile texture of tofu and its ability to absorb any flavour means it can replace almost any type of food you are looking for.
Not only does it contain over 10 grams of protein per half-cup serving but it also high in calcium and low in both calories and fat.
The health benefits of tofu are also numerous, with it being said to lower bad cholesterol, improve various menopausal symptoms and even lower the risk of cancer!
2. MILK
The days of only getting milk from cows and goats are gone. With veganism becoming a particularly popular lifestyle trend in today’s century the possibility for milk alternatives are endless. Substituting cow’s milk proves less of an issue with the options of soy milk, hemp milk and a ton of nut milks available in almost every store.
The most commonly consumed alternative is almond milk which is low in fat but high in energy, proteins, lipids and fibre. Regardless of its sweet, creamy taste it is also a great option for those looking to loose a few lbs with it containing only 30 calories per serving.
From a nutritional perspective soy milk is also widely consumed as a healthy, cheap and easy alternative that also provides the essential protein source. Lower in sugar content than cow’s milk and providing an extra dose of fibre, soy milk can also act to promote weight loss and keep you feeling fuller for longer.
For more information on the different types of milk and their health benefits check out our blog post ‘The Health Benefits of Milk’
3. CHEESE
For many vegans nutritional yeast is the secret ingredient for any dishes that are crying out for that cheesy flavour. This flaky yellow powder is not only high in protein and minerals but is a good source of vitamin B12, a nutrient that many vegans miss out on. Nutritional yeast as a healthier substitute to cheese can be an addition to anyone’s diet, including those who are gluten free!
4. WHOLE GRAINS/ QUINOA
Whole grains can act as an important source of protein with quinoa being centre stage for its nutritional content. Containing all nine essential amino acids that help with our bodies’ growth and repair, quinoa is seen as a ‘complete protein’ just like meat.
Through increasing metabolism and significantly reducing appetite quinoa can actually facilitate weight loss, really living up to its title as a SUPER food. With quinoa also being highly versatile, it can be incorporated into breakfast, lunch OR dinner, so there’s really no excuse not to try and make this swap.
5. BEANS
All beans, lentils and peas are excellent vegan sources of protein. Black beans, kidney beans, split peas, chickpeas the options are everlasting and all are packed full of fibre, antioxidants, vitamins and minerals. The benefits don’t stop there, another bonus is that most beans are a bargain if you’re on a budget, so really it’s a win win!
Beans can be used as a swap for meat in an array of different meals such as stir fry, burgers, bolognese and loads more! Your all time favourite meals don’t have to be abandoned if you’re looking to include more vegan meals, so why not give this swap a go!
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