TofuWhat it is:Where you’ll find it:Tastes like:Nutritional lowdown:Vegan for LifeConcerns:Best for: Whole soybeans that are soaked, turned into soymilk, curdled and pressed into blocks. Also known as bean curd. In just about every grocery store, sold in 14-ounce blocks. It’s also common on menus at Asian and vegetarian restaurants. Whatever you cook it with. The texture depends on the tofu’s firmness level: Silken tofu is slightly more solid than pudding, whereas extra-firm feels like a dense, waterlogged sponge. But no matter what variety you choose, it’ll soak up the flavors around it. Soy boasts all 9 essential amino acids, making it a complete protein. Tofu delivers about 9 g of that protein per serving. It’s also an excellent source of absorbable calcium if it’s made with a calcium salt, says Ginny Messina, RD, author of —look for “calcium sulfate” on the ingredients list. Tofu is low in fiber, though, even though whole soybeans boast 8 g per cup. Soy foods contain isoflavones, natural chemicals that exert estrogen-like effects on the body. Some research suggests that isoflavones can raise cancer risk in women with a history of estrogen-related cancers and men with low-testosterone levels. Other studies show that soy proteins have a protective effect against cancer. For now, research indicates that, for most people, soy in moderation is safe. But since most soy is genetically modified, look for GMO-free products if you avoid GMOs. Vegans and anyone else who wants to increase her intake of protein and calcium and doesn’t have a history of estrogen-related cancers or low T. MORE: 20 Things You Can Do With Tofu TempehWhat it is:Where you’ll find it:Tastes like:Nutritional lowdownConcerns:Best for: Whole soybeans that are partially cooked, fermented with mold (much like blue cheese is), and pressed into thick slabs. In most grocery stores, usually right next to the tofu. It’s also sold in strips as a bacon substitute, under brand names like Fakin’ Bacon. Earthy and nutty, with a tang from the fermentation process. Since the whole soybeans are still intact, it’s dense and toothsome—much more interesting to chew than tofu. : Three ounces of tempeh has 16 g of complete protein, along with 7 g of fiber. Fermentation may also increase the bioavailability of certain nutrients in soybeans, including iron and zinc. Because tempeh is made from soy, it has the same potential concerns as tofu. You’ll also need to choose organic tempeh if you’re steering clear of GMOs. People who want a high-quality protein and fiber all in the same package. MORE: The Steak Even Vegetarians Will Eat Soy protein isolate or concentrateWhat it is:Where you’ll find it:Nutritional lowdown:Concerns:Best for: Ground soybeans that have been dehulled, defatted, and turned into a powder. It’s composed of about 90% pure soy protein. Meat analogs like Gardein’s Teriyaki Chick’n Strips and Boca’s All-American Classic Veggie Burgers. It’s also frequently used for protein in energy bars, cereals, crackers, and lots of other packaged protein-fortified foods. Stats can vary from product to product, but most offer about 15 g of complete protein per 2- to 3-ounce serving, along with a decent amount of fiber (up to 6 g for the same serving). “The veggie meats made from isolated soy protein are fairly processed foods,” Messina says. “They tend to be high in sodium and low in fiber, so we don’t want to make those foods the center of our diets.” There’s also hexane, an air pollutant and neurotoxin that some companies use to extract oil from soybeans. There’s some disagreement as to whether the chemical actually makes it into food, but it’s not allowed in the production of organic soy, so avoid it by choosing organic. Those who are in a bind and need a high-protein packaged food, as long as they limit their consumption. Textured Vegetable ProteinWhat it is:Where you’ll find it:Tastes like:Nutritional lowdown:Concerns:Best for:Bob’s Red Mill Organic Textured Soy Protein Soy flour that’s been defatted, heated, and pressurized until it forms small, absorbent chunks, flakes, or granules. It’s composed of about 50% protein. Also known as soy chunks, soya meat, textured soy protein. Lots of brand-name frozen veggie burgers like Morningstar Farms Original Grillers. You can also buy TVP in bulk on its own—people use the ingredient for homemade dishes like chilis. TVP was designed to be neutral in flavor and pick up the seasonings of the product or recipe it’s being used in. Its chewy texture is also impressively meat-like. Like other soy products, TVP is a complete and well-absorbed protein. One-quarter cup has just 80 calories and packs 12 grams of protein plus 15% of your daily value for iron. But in packaged foods, TVP rarely acts alone: It’s usually accompanied by lots of preservatives, colorings, and artificial flavors. Because it’s another highly processed soy product (like soy protein isolate and concentrate), hexane is used in the production of TVP. Go organic to avoid it altogether. Those who want to cook the occasional meal with soy protein. But since the trademarked TVP, created in the 1960s, isn’t made with organic soy flour, choose a similar product that does have the USDA organic seal, like . And, as with soy protein isolate and concentrate, it’s best consumed in moderation. Pea Protein IsolateWhat it is:Where you’ll find it:Beyond Meat’sTastes like: Nutritional lowdown: Best for: Soluble protein that’s been extracted from yellow split peas. Some of frozen products, energy bars, protein powders, and tons of other protein-fortified packaged foods. The ground crumbles are dry and tasteless, but made flavorful with spicy seasonings. It’s low in 2 of the 9 essential amino acids, so it’s not a complete protein, but it does offer a huge boost for anyone struggling to meet daily protein needs using plant foods. Beyond Meat’s products have about 13 g of protein per ½ cup. Anyone with a sensitive stomach (it’s very easily digested) or those who avoid soy and wheat. MORE: 9 Vegan Recipes Even Meat Eaters Will Love SeitanWhat it is:Where you’ll find it: Tastes like:Nutritional lowdown:Concerns:Best for: Wheat that’s been rinsed to remove all starches, leaving only the high-protein gluten behind. Also known as wheat meat or vital wheat gluten. Sold packaged in grocery stores. It’s also on the menu at Asian restaurants as “mock duck” and it’s the main ingredient in Tofurky’s vegetarian deli slices. Salt with a hint of soy sauce. There’s also a tinge of a canned pasta taste, thanks to the high wheat concentration. The real marvel is the texture, though: Seitan is supernaturally bouncy and chewy. It’s not a complete protein, but 2 ounces of seitan packs 15 g of protein for only about 100 calories. Those with celiac disease or gluten intolerances should avoid this product. Anyone looking to avoid soy or who’s okay eating a meat substitute that tastes and feels nothing like meat. It’s also good for those who love wheat’s chewy texture but don’t want to overdo it on carbs (seitan has only about 7 g per two-ounce serving). MycoproteinWhat it is:Where you’ll find it:QuornTastes like:Nutritional lowdown:Concerns: continued campaignalleging that the products can cause dangerous allergic reactionsBest for: A fungus (Fusarium venenatum) that’s been fermented and combined with binding ingredients like egg whites. All products. Quorn really does taste like meat, though it lacks the fatty mouthfeel you’ll get with the real thing. Still, Quorn has nailed the texture of meat like no other product on the market. The stats are pretty impressive: One Quorn Quarter Pound burger has 13 g of complete protein for 160 calories—a feat that’s tough to accomplish without the help of soy. The Center for Science in Public Interest has led a against Quorn, . If you have allergies to any other molds or fungi, choose a different substitute. And steer clear of Quorn’s breaded, cheese-infused cutlets. Stick to the plain proteins for the shortest ingredients lists. Those who want a complete, plant-based protein but can’t or don’t eat soy and don’t have allergies to mold or fungi. More To Chew On
Many frozen or refrigerated meat substitutes are made from a combination of several proteins. Read packages thoroughly to make sure you know what you’re getting. Some meat substitutes are made out of veggies, legumes, and whole grains. Products like Neat and Hilary’s Eat Well provide up to 5 g of protein per 1.5-ounce serving Food companies are always developing new meat substitutes. Some products in the pipeline include hempeh (made like tempeh but with black beans and hemp seeds) and Impossible Foods’ plant-based burger that “bleeds” when you cut into it.
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