Unlike tofu, seitan is not a popularly-known vegan food item, unless you’re going plant-based and were looking up meat substitutes. The virtues of seitan have now captured the imagination of people who are considering taking up veganism. Although not many vegetarian foods can mimic the taste and mouth-feel of meat, seitan comes close. Seitan can be used as a meat substitute for any recipe that calls for shredded chicken or pork, and boom! You have a vegan protein-rich alternative to that dish. Let’s learn more about this vegan meat.
What is Seitan?
Seitan, pronounced as “say-tan” or “say-tawn”, is a vegan meat substitute made from vital wheat gluten. Another name for seitan is ‘wheat meat’.
The word seitan is derived from Japanese and was coined in 1961 by George Ohsawa, a proponent of the macrobiotic diet. Seitan is a wheat gluten product created by Ohsawa's student Kiyoshi Mokutani.
Seitan has long existed as a plant-based meat substitute for vegans and vegetarians. It is preferred for its texture and chewiness, which can be comparable to real meat. So, if you want to switch to veganism or vegetarianism, seitan will be your best pal, helping you navigate through your meat cravings.
Since the 6th century, wheat gluten has been used in China, where it was widely consumed by Buddhists as a substitute for meat.
To prepare seitan, the wheat dough is washed several times until all the starch is washed out, leaving only the sticky insoluble gluten as an elastic mass, which is then cooked before being eaten.
Seitan nutrition
100 grams of Seitan contain the following nutrients-
| Nutrients | Measure |
| Calories | 370 |
| Protein | 75 g |
| Total Fat | 1.9 g |
| Total Carbohydrate | 14 g |
| Sodium | 29 mg |
| Potassium | 100 mg |
| Iron | 28% |
| Magnesium | 6% |
| Calcium | 14% |
Seitan health benefits
Seitan has a plethora of health benefits that make it especially appealing. Since gluten is the main protein-storage fraction of wheat, seitan provides all nine essential amino acids.
Seitan also contains trace minerals like iron, phosphorus, selenium and calcium. Impressively, it also offers almost the same amount of proteins as beef does.
Since the starches are practically washed off from the wheat, seitan is very low in carbs and contains very little fat. It also makes for great weight-loss food.
Following are some health benefits of Seitan-
- Is completely plant-based
- May aid weight loss
- Rich in proteins
- Contains minerals
Could aid weight loss: Since seitan has little to no starch content, it is extremely low in calories. Pure wheat gluten is a repository of protein, which can boost satiety and keep hunger pangs at bay. It is also quite low in fats, making it an ideal addition to a lean diet.
Is a good source of protein: Seitan is wheat with its starch washed off. What's left behind is a chewy, protein-rich mass called gluten, which gives wheat its springy texture. Since gluten is the main protein-storing part of wheat, seitan offers a good amount of protein and almost all the nine essential amino acids.
References:
1. Medawar, E., Huhn, S., Villringer, A., & Veronica Witte, A. (2019). The effects of plant-based diets on the body and the brain: a systematic review. Translational psychiatry, 9(1), 226. https://doi.org/10.1038/s41398-019-0552-0
2. Shewry P. (2019). What Is Gluten-Why Is It Special?. Frontiers in nutrition, 6, 101. https://doi.org/10.3389/fnut.2019.00101
3. US Department of Agriculture
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