Benefits of Seitan (Wheat Meat) for Your Plant-Based Meals

If you’ve ever researched plant-based protein options, then you’ve probably heard of seitan. It’s preferred for its chewy, satisfying texture and ability to feel like meat to even the most hardcore non-veg eaters.

For anyone replacing their meat intake, seitan could be a good option with high-protein food and low-fat content. Plus, it can be flavoured and cooked simply by grilling, frying, or simmering in your favourite sauce.

But before we dive in, let’s learn what makes seitan so special and why it has become a staple in the plant-based menu.

What is Seitan? ^[1]

Seitan (say-tan), also known as “wheat meat,” “wheat gluten,” or “wheat protein,” is a vegan protein made from the gluten of wheat. But what does that even mean in practical terms?

• The starches of wheat dough are washed away with water, and all that remains is a stretchy, glue-like material: pure gluten.
• This is what naturally creates a nice firm texture on seitan, as you use in flour.
• Its firm texture might set it apart, which makes it ideal for anyone seeking to substitute cuts of meat in recipes without the actual animal byproducts.

Seitan makes excellent plant-based protein, but you need to ensure that your diet is rich in other healthier nutrients, specifically fibre. Inadequate dietary fibre intake might cause gastrointestinal disorders and decrease nutrient absorption.

That is where Aashirvaad’s My Meal Plan Test comes in. It helps you identify your daily fibre intake and gives you an individual meal plan to balance the nutrients of different aspects of a healthy lifestyle.

Seitan Nutritional Value

Seitan is a highly versatile food, and it has many eating options. You can buy a ready-made version from the store or make it yourself at home.

There are some nutritional differences between brands of prepackaged seitan, and it’s generally low in calories but may well be high in sodium. Many common store-bought varieties have additives and flavourings, thereby increasing overall calorie and sodium content.

Hence, making seitan at home means you have full control over the ingredients. There is no need to add unnecessary additives, and you can even set the sodium content to your liking.

Here, we’ll take a look into the nutritional value of wheat gluten, the main ingredient in seitan[1] .

What are the Benefits of Seitan?

1. Protein-rich Diet

• Seitan has an adequate protein content and could help with your dietary protein needs while following a vegan or vegetarian diet.
• Eating more protein may help protect against osteoporosis, and people who consume more protein are less likely to get bone problems than those who eat less protein. This means that a good way to strengthen your bones might be to eat more protein ^[3].
• Seitan may contain the essential amino acids in adequate quantity, with only a small amount of lysine, which you may substitute with other foods like quinoa or lentils ^[4].

2. Weight Management

• Seitan is high in protein and very low in calories, so it could help you feel full for a long time.
• High-protein meals also give a feeling of satiety by lowering the ghrelin levels ^[5].
• Also, according to one study, adolescents who consume more plant protein have lower body fat and normal BMI & body weight compared to those who eat more animal protein ^[6].
• Healthy body composition may be associated with higher protein intake. Therefore, choosing plant protein may be a good approach for adolescents who are vegetarians or ovo-vegetarians to assist in managing their weight, as well as for gaining enough overall protein for growth and development. But overall, this suggested that eating more protein in meals might help manage hunger and possibly help with weight management.

But it’s not just about protein; gut health may have a role in weight and metabolism as a whole.

Aashirvaad’s Digestive Quotient Test lets you find out how healthy your gut is and just how well your digestive system works. After all, if your digestive system is working properly, it might facilitate better nutrient absorption and energy regulation, helping to maintain your healthy weight and well-being.

3. Heart and Metabolic Health ^[7]

• Plant protein may be good for heart and metabolic health. A review study from 2017, looking at many trials, found that people eating more plant protein had better heart health markers (normal cholesterol).
• According to research studies, plant protein also helps maintain blood glucose levels, lowering the risk of type 2 diabetes.
• Overall, eating more plant proteins, such as seitan, might correlate with a healthy heart, though more research is needed to determine better their whole impact on heart health and how different types of plant proteins impact heart health.

4. Soy-free Alternative

• Soy is a common allergen for many people ^[8]. Hence, seitan is an excellent plant-based substitute for protein for people allergic to soy.
• One of the few meat substitutes, seitan, made from wheat gluten, doesn’t contain soy. That way, seitan leads the way to get protein without compromising dietary needs.
• Also, when purchasing ready-made seitan, be certain to select organic and minimally processed products to avoid unnecessary additives.

How to Cook Seitan?

Seitan is one super versatile ingredient that can be used in so many Indian dishes. Being meaty and fibrous, its texture allows it to soak up the taste of any combination of seasonings or sauces. Here are some popular ways to cook with seitan:

• You can toss seitan into a stir-fry with your favourite vegetables, such as bell peppers, carrots, and beans, with some soy sauce or spices of your choice.
• You may add seitan to dishes like paneer gravy or chana masala for an extra protein boost. It soaks up the spices’ flavours, making your curry even tastier.
• Try using seitan in kathi rolls. Season it well with Indian spices and pair it with onions and chutney for a tasty snack.

If you love barbecues, marinate seitan in spices and grill it for that smoky flavour. It’s perfect for seitan tikka or skewers.

Dietary Considerations for Seitan: Who Should Avoid It?

Despite its rich nutritional profile, seitan contains many health benefits, making it a popular plant-based protein of choice for many. However, not everyone will be suited to it, particularly if you have any particular health concerns.

You need to understand this in order to make the most considerate of your dietary choices.

Gluten Intolerance

One of the most well-known gluten sources is seitan, a plant-based protein made entirely from the main wheat protein. But, this also makes it non-friendly for celiac or gluten-sensitive persons ^[9]:

• Due to the composition of vital wheat gluten, a person with celiac disease or other serious forms of gluten sensitivity should avoid seitan, as it may trigger symptoms like inflammation and digestive problems.
• Eating seitan may result in bloating, diarrhoea, constipation, fatigue, and stomach pain.
• Other than gluten sensitivity, people with wheat allergies should refrain from seitan, as it may trigger allergies.

For all those who need to avoid gluten, Aashirvaad Gluten-Free Flour provides a nutritious alternative. This flour is made using millet grains like jowar and ragi, which are high in dietary fibre, protein, iron, and magnesium and don’t contain gluten.

Kidney Conditions ^[10]

• People with kidney problems or only one kidney should avoid high-protein diets in general.
• Too much protein can place a high demand on the kidneys, thus forcing them to perform glomerular hyperfiltration. In this case, the kidneys work stronger than usual to filter blood so that excess amounts are excreted in urine.
• As seitan is a good source of sodium it is necessary to consume in moderation if the individual has any kidney ailment.
• Plant proteins might be gentler on the kidneys and could help fill nutritional needs without piling on to them.
• Along with keeping protein intake under monitored levels, eat as much dietary fibre as you can and keep sodium levels as low as possible to help with kidney health. Therefore, it is advisable to consult a nutrition expert before you pack any plant-based foods into your diet.
• Eating the right kind and amount of protein, particularly plant-based options, could help guard kidney functions and boost long-term health and overall well-being.

Conclusion

Seitan, a cereal-based protein, is a nutritious and environmentally friendly alternative to the ever-increasing demand for sustainable food.

Even in less ideal growing conditions, global wheat consumption continues to grow, and thus, wheat-based foods such as seitan are becoming increasingly prevalent.

Wheat also contains protein, B vitamins, dietary fibre, and beneficial phytochemicals.

Although the amount of these nutrients differs according to wheat variety and environmental conditions, dietary fibre ranks high in the potential to assist in managing health conditions such as heart health and Type 2 diabetes  ^[11].

Seitan is a great source of high protein, but it should be eaten as part of a balanced diet. Pairing it with carbohydrates, lentils, or sprouts makes sure you’re getting a good mix of nutrients.

But remember, there is no single food item or group that can do it alone; each is most effective when part of a diverse, balanced diet.

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