If not meat, then what?

The role of meat in the human diet has evolved throughout the ages and has often placed it on the pages of history as a determinant of luxury and social status. Over the years, Polish cuisine, under the pressure of high meat prices, based its foundations on Jewish, vegetarian customs . Our ancestors ate meat only on special occasions . The frequency of eating meat varied depending on the historical stage, but in the last century it was not the main element of every meal. ¹ . 

In the 1960s, global meat production was 70 million tons. However, by 2017 this number had increased fivefold - to 330 million tons of meat per year ² ! The population increased only 2.5 times during this time. Researchers emphasize that the increase in meat consumption was associated with an increase in prosperity , especially in developing countries, e.g. China or Brazil.

Over the years, however, fewer and fewer people associate meat with a product "for the rich". We have become more aware of the impact of meat on our health and the environment. Today, we increasingly raise the argument that industrial animal farming is unethical and leads to animal suffering on a mass scale. It is also a source of huge amounts of greenhouse gases that cause climate change on our planet. The quality of industrially farmed meat also leaves much to be desired . It often contains antibiotics and hormones . All these and many other reasons encourage people to partially or completely abandon meat in favor of a vegan, vegetarian or flexitarian diet ( you can read about it here ). This solution is also praised by WHO ³ , recommending that we base our menu on plant products if we want to lead a healthy lifestyle.

How to replace meat in your diet?

Giving up or limiting meat consumption should not result in any harm to your health or your plate. It's up to us how we diversify our diet, and the best way to do this is to look for and taste new things. Let's not be afraid of it and let's have fun in the kitchen at every possible opportunity! Meat does not have to be the main part of every meal. And even people who are used to the taste of traditional pork chops or cutlets can replace them with plant equivalents.

Tofu.

If we limit meat, it is necessary to find products of plant origin that are responsible for supplementing the protein level ⁴ . The basic and most famous product of this type is tofu , rich in protein-building amino acids, as well as manganese, calcium, selenium and vitamin A. This "cheese" made from soybeans is an ideal foundation for many dishes, and thanks to its neutral taste, the final effect always depends on the spices added to it. Despite its many nutritional values, tofu maintains a relatively low glycemic index, which means it is low in calories - 100g of tofu is 144 kcal. ^5.6 .

We can marinate tofu in our favorite marinades - Asian ones, made from soy sauce, fish sauce and tamarind or gojuchang paste. By coating the marinated tofu in egg and then in breadcrumbs, we will get a completely vegan, delicious "pork chop" . And by crushing tofu with your fingers, you will create the perfect substitute for minced meat . To obtain the ground taste, all we need is: grated onion, garlic, mild ground pepper, ground smoked paprika, salt, pepper and a bit of marjoram. However, people with hypothyroidism should be careful with tofu , as soy may hinder the absorption of medications.

Legumes.

Legumes are also the main source of protein . This group mainly includes: lentils, chickpeas, beans and peas . Legumes have an endless range of culinary possibilities, and in addition to protein, they also provide our body with fiber. ⁷ . Fiber is responsible for regulating metabolism in our body, improves digestion and ensures satiety for a long time. ⁸ .

The most popular dish made from chickpeas is falafel. It was he who became the first and most famous meat substitute in street food. Mix the soaked, raw chickpeas in a blender with the spices: onion, garlic, coriander, cumin, salt and ground paprika. Fry the formed balls in hot oil for 3 minutes on each side.

Red beans, in turn, are perfect as an addition to goulash, salads, and as a basis for baking a rich cocoa brownie! With the addition of honey, maple syrup, bananas and dates, it will create a perfect and healthy dessert, without the need to add animal fats or eggs.

Seitan.

In the field of meat substitutes, seitan, a high-protein product obtained from wheat protein, has also recently gained popularity . In this case, it is worth mentioning the very high content of protein - gluten ( you can read about who should avoid gluten in this article ). Seitan owes its origin to Far Eastern cuisine and has a fibrous and slightly spongy structure , similar to that of poultry. It is perfect for vegan nuggets or crumbled as a filling for dumplings.

Groats and vegetables.

A mix of your favorite groats with root vegetables is also a tasty solution . Millet mixed with beetroot, egg and flour will create a base for meatballs, and buckwheat combined with boiled carrots, parsley and potatoes will be an excellent stuffing for meatless cabbage rolls in homemade tomato sauce.

Dietary sources of iron.

An important element of eliminating meat from your diet is also supplementing your iron levels . This microelement determines the proper transport of oxygen and strengthens the efficiency of the entire body ⁹ . The presence of iron in the blood allows the production of a protein - myoglobin, which is responsible for storing oxygen in the muscles. Iron deficiency leads to general weakness of the body, problems with concentration, as well as dizziness and general fatigue. Insufficient iron levels during pregnancy may cause future problems with learning and acquiring new skills in the child ¹⁰ . Products of plant origin that contain large amounts of this element include: pumpkin seeds, almonds, lentils, bitter cocoa, millet and the above-mentioned tofu .

Bibliography:

1. “The art of meat from the nobility. The Untold History of Meat", M. Kasprzyk-Chevriaux, Wydawnictwo Czarne, 2021.
2. “Report: greater prosperity and greater meat consumption in the world”, sciencewpolsce.pl.
3. Mozaffarian D, Fahimi S, Singh GM, Micha R, Khatibzadeh S, Engell RE et al. Global sodium consumption and death from cardiovascular causes. N Engl J Med. 2014; 371(7):624–34.
4. Ute Alexy, Mathilde Kersting, Vegetarian and Plant-Based Diets in Health and Disease Prevention, 2017.
5. "Tofu, raw, firm, prepared with calcium sulfate", US Department of Agriculture, fdc.nal.usda.gov.
6. "Tofu, hard, prepared with nigari", US Department of Agriculture, fdc.nal.usda.gov.
7. “Lentils, mature seeds, cooked, boiled, without salt,” US Department of Agriculture, fdc.nal.usda.gov.
8. “Fiber”, The Nutrition Source, School of Public Health, Harvard TH Chan, hsph.harvard.edu.
9. Wessling-Resnick, M. (2017). Iron: Basic Nutritional Aspects. In: J. F. Collins (ed.), Molecular, Genetic, and Nutritional Aspects of Major and Trace Minerals (161-171) Elsevier Inc.
10. Beard, J. (2008). Why Iron Deficiency Is Important in Infant Development. American Society for Nutrition.
11. Hurrell, R., & Egli, I. (2010). Iron bioavailability and dietary reference values. American Society for Nutrition, 91:1461S–7S.
12. Cancer: Carcinogenicity of the consumption of red meat and processed meat, 26 October 2015, Q&A, WHO, who.int.
13. Global strategy on diet, physical activity and health. Geneva: World Health Organization; 2004.