Meat-free More Often: Alternate Protein Sources Promote Health

Tuesday, May 11, 2010

ROCHESTER, Minn. — Sure, a healthy diet can include an occasional steak or chop. But people who eat mainly plant-based diets generally have lower blood cholesterol and blood pressure levels and a reduced risk of heart disease, obesity and type 2 diabetes.

The May issue of Mayo Clinic Women's HealthSource offers these options to expand the repertoire of meatless meals:

• Beans and legumes: Peas, beans, lentils and peanuts can be used in many types of dishes, from pasta with cut-up vegetables and beans to soups, stews, burritos and tacos.
• Tofu: Made from pressed curd of soybean milk, tofu can replace the meat in stir-fry dishes and casseroles. Tofu can be marinated in advance, or frozen, thawed and crumbled for a texture similar to ground beef.
• Tempeh (TEM-pay): This fermented soybean paste comes in cake form and has a chewy texture. It can be fried, baked or steamed, sliced for grilled sandwiches or chopped in small or large pieces for kebabs, casseroles or stews.
• Textured vegetable protein: Made from processed and dried soy flour, textured vegetable protein (TVP) is mixed with water or broth for use in recipes.
• Seitan (SAY-tan): Derived from wheat gluten, seitan is processed to look like meat and sometimes is called mock duck or mock chicken. It can be made at home from scratch, from mixes or purchased ready to eat. Seitan can be added to stews, stroganoff or barbecue.
• Quinoa (KEEN-wah): This grain is a source of high-quality protein, meaning it contains all the essential amino acids. Quinoa can be used much like rice in salads or casseroles.
• Nuts and seeds: Though high in calories, nuts and seeds add protein to salads, sauces and other dishes. Nut butters can replace meat in sandwiches.

Cutting back on meat doesn't mean worries about adequate protein. It's not difficult to reach a woman's daily recommendation for protein — about 45 grams — by eating a variety of vegetables, beans, legumes, grains and nuts. Eggs and dairy products are good sources of protein, too.

Mayo Clinic Women's HealthSource is published monthly to help women enjoy healthier, more productive lives. Revenue from subscriptions is used to support medical research at Mayo Clinic. To subscribe, please call 800-876-8633, extension 9751, (toll-free) or visit Mayo Clinic's Online Bookstore.

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