Ready-to-eat meat substitutes: how healthy are they?
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On average, we have to eat more plant-based foods, says the Health Council, for example. The reason is clear: plant foods, for example, contain more fiber, more phytonutrients and less saturated fat. So a steak less every now and then can't hurt!
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But what do you eat? Many people opt for ready-to-eat meat substitutes when they do a day without meat. But how healthy is that exactly, and what should you pay attention to when making that choice? We'll discuss it in this article!
What are meat substitutes?
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To start with, the basics: what exactly do we mean by meat substitutes? That question seems simple enough; after all, most supermarkets have devoted a whole shelf to this category. Still, it's a bit more complicated than most people think.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
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Officially, meat substitutes are only products that can really be a good substitute for meat. That means they must contain the substances that we usually get from meat. The most important of these are proteins, iron, vitamin B1 and vitamin B12. And you won't find that in all ready-to-eat meat substitutes!
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Vegetable-based products in particular do not always contain the nutrients that you would expect from a meat substitute. For example, think of vegetable balls or mushroom burgers. It is therefore always useful to check the label for this.
Healthy ready-to-eat meat substitutes
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What would you like to find on that label? In any case, the following must be contained in ready-to-eat meat substitutes:
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
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In addition, there are a few substances that you would rather not have too much in your meat substitutes. Pay particular attention to the following points:
Meat substitutes have been modified
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That last list immediately indicates the main problem with ready-to-eat meat substitutes. They are often still heavily processed products, with all the consequences that entails. They often contain way too much salt - up to 2 grams, one third of your daily intake! But other unnecessary ingredients are also often included in the list.
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For a healthy diet it is recommended to eat as few processed products as possible. This way you get as many useful nutrients as possible, and as few substances as possible that can be harmful. From that point of view, ready-to-eat meat substitutes are not the ideal choice!
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
 € ˜Naturalâ € ™ meat substitutes
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So what is the alternative? You can go a long way in your diet with fewer processed protein sources instead of meat. Think of legumes, whole grains, nuts and soy products such as tofu and tempeh. They all contain quite a few minerals and B vitamins.
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You have to take into account that this contains no vitamin B12. This is only found in animal products, and it is added artificially to ready-to-eat meat substitutes. If you still eat meat regularly, then you don't have to worry about a shortage. As a vegetarian you get B12 from dairy and eggs, for example; as a vegan you can choose a supplement.
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
So: eat ready-to-eat meat substitutes?
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In short: are ready-to-eat meat substitutes healthy or not? Assuming you choose quality products, they certainly have their advantages. This makes them an accessible choice for people who are not used to vegetarian food and who want to eat meat now and then, for example because it is better for the environment.
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On the other hand, it may not be such a healthy choice for every day. If you are going for a completely vegetarian diet, it is better not to be completely dependent on these types of meat substitutes. In that case you better alternate with the other options mentioned!