Dr. Khaw Hun Wei
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There are so many reasons to go plant-based. It reduces carbon footprint, reduces animal cruelty, lowers your cholesterol and is generally good for your health.
Meat substitutes can be very helpful for those who are transitioning to a plant-based diet and may help to satisfy meat cravings.


Jackfruit is full of vitamins, minerals, antioxidants, and fibre. It has a meaty texture. You can use it as an alternative for shredded meat or pulled pork recipes.


High in fibre but not as much protein as other choices. It has a meaty texture and tastes savoury when grilled. Mushroom stalks are stringy, meaty and chewy and can be used to mimic meat dishes.


Tofu is high in protein, cholesterol free and low in saturated fat. It is versatile and can soak up any flavour. Therefore it can be used in any cuisine and dish.


Made from fermented soybeans, tempeh has even more protein than tofu. Marinate tempeh before cooking to give it flavour.


Also as known as wheat gluten. If you’re gluten intolerant, seitan is not suitable for you.


For a filling protein/ fibre meal, beans are an excellent choice. You can easily substitute beans for ground meat in similar dishes.


Chickpeas are high in protein and fibre, low in fat, have no cholesterol, and plenty of vitamins and minerals.

Textured Vegetable Protein

TVP is a high-fibre high protein meat substitute made from soy flour. It has no fat or cholesterol. TVP is available in a variety of flavoured and unflavoured varieties, as well as different sizes—from large chunks to small flakes.

Plant-based Meat/ Mock Meat

They are a combination of soy protein, wheat protein, and plant protein foods that mimic meat products. They are often highly processed and high in sodium, so read labels carefully.

Which is Healthier?
In general, it is best to go for whole foods like beans over processed foods. Mock meat products tend to be very high in sodium, saturated fats, and added ingredients.

Tags: healthydiet

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