Newcomers to veganism usually approach seitan for its protein content and its ease of preparing second dishes.
What is seitan and what ingredients does it have?
Seitan is a food from wheat whose protein content is similar (in terms of quantity) to that of meat. «It is a preparation from the extraction of wheat glutenwhich is the protein part of that cereal,» defines Susana Menal Puey, professor at the Department of Animal Production and Food Science at the University of Zaragoza. Despite its high protein content, «it is still a very widespread food in the kitchen. vegetarian, as a substitute for meat, but not widespread among omnivores».
Until a few years ago I could only be found in stores specializing in vegetarian and vegan food. But the growth of the ‘veggie’ trend in recent years – people who admit to following a diet with a predominance of foods of plant origin – has not stopped growing and this circumstance has led general supermarkets to incorporate it into their shelves.
At the same time, this offer of innovative products makes people who would never have tried it because they did not feel especially attracted to diets. plant basedAdd it to your shopping list.
How is seitan obtained?
It can be made at home, although its preparation is tedious and it is usually preferred to purchase it already prepared. “If we want to obtain it at home, we must make a dough of wheat flour that is washed in water so that the starch dissolves. «This way, only the gluten will remain,» says the expert. To speed up the process, the seitan dough can be prepared directly from wheat gluten that can be purchased in specialized stores, thus avoiding the washing phase.
The ball from this process “must be cooked for an hour in a vegetable broth to which soy sauce or other ingredients can be added to enhance its flavor. The seitan is then cut into fillets, diced or minced to adapt it to different recipes,” he concludes.
Main nutritional values of seitan
proteins
Although the protein proportion of seitan is very similar to that of meat, the type of protein it provides is not the same. Seitan comes from wheat, which, as with other cereals, has some limiting amino acids (scientific term for lacking certain amino acids naturally). Therefore, although seitan is spoken of as ‘vegetable meat’, in reality, there are differences with animal meat. “Meat protein is of higher quality, since it contains all the essential amino acids,” the expert clarifies.
This lack of amino acids does not represent any nutritional problem. You can easily get around «eating a varied diet of plant foods, since the limiting amino acids in grains are found in other plant foods, such as legumes«he remarks.
Furthermore, it is currently known that It is not necessary to take all the amino acids in the same meal. Simply eat them throughout the different meals of the day. In other words, you don’t necessarily have to combine legumes and cereals in the same dish or in the same meal. We can eat lentils and have toast for breakfast, or have hummus for dinner and have had a chicken salad with rice.
Carbohydrates and fats
Seitan does not contain carbohydrates or fats. This makes it the ideal complement to combine with «foods rich in carbohydrates, such as tubers or cereals (rice, pasta…), accompanied by a vegetable.»
Difference between seitan and tofu
Another of the best-known sources of vegetable protein, in addition to legumes, is, without a doubt, tofu. “Both come from different raw materials. While seitan comes from wheat, the origin of tofu is soy, specifically soy drink. Tofu is made by coagulating the soy drink and subsequently pressing it to separate the liquid part from the solid part. The process is similar to that of fresh cheese, but, in this case, it is based on a vegetable drink instead of milk,» describes the expert.
The appearance of both products is also different. “Seitan is a rubbery dough that is filleted, chopped and prepared like meat. Tofu, on the other hand, may be more like fresh cheese, due to its soft texture, mild flavor and white color.
Regarding their nutritional composition, «both are mainly protein foods. However, the protein content of seitan per 100 grams is higher than that of tofu, which has a protein content similar to that of fresh cheese,» he points out.
In the following table you can consult the macronutrient content of 100 grams of tofu and seitan, comparing them with meats and fresh cheese:
| Per 100 grams | Carbohydrates (grams) | Protein (grams) | Lipids (grams) |
| Seitan | 1.5 | twenty | 2 |
| Lean meat group | 0.05-0.2 | 21.5 | <6 |
| tofu | 3.3 | 11.5 | 6.6 |
| fresh cheese | 2.5 | 12 | fifteen |
Health benefits of seitan
Taking into account that we are talking about a product in which the proportion of proteins is similar to that provided by meat, which does not provide cholesterol and which also contains very little fat (in addition, with a healthy profile), it could be considered a more alternative. . healthier than meat, as well as more sustainable.
«A diet in which foods like seitan are chosen can be very healthy. Not because it is a food with almost no fat, but also because its consumption can displace the intake of other less beneficial foods, such as processed meats. This means a double benefit for the consumer,» says the expert. Although in the context of the current diet, the greatest benefit could be attributed to the reduction in meat consumption in general, and red and processed meats in particular.
Seitan in pregnancy
As it has almost no fat or fiber, it is easily digested and does not produce heaviness. An especially attractive property to be included in the diet of pregnant women, «given that pregnant women have increased protein needs, and seitan, in addition to providing them, is easily digestible than legumes, for example, with that the heavy digestion that is already associated with pregnancy is avoided».
Suitable for athletes
It is also an interesting food for athletes, because it is «a protein concentrate, with almost no carbohydrates, fiber, or fats… It is a great help for the formation of muscle mass,» he points out.
Does seitan make you fat?
Regarding its suitability in a weight control diet, the expert considers that it is a good option for those people who want to lose weight. “It offers a high protein content with hardly any fat. In addition, it has a high satiating power, which also helps control appetite.»
Contraindications of seitan
Incorporating it into the usual diet of the healthy general population is a healthy dietary decision, as long as the consumption of legumes is also maintained. Not so for people with celiac disease. “Not for people who have a gluten allergy or those diagnosed with gluten sensitivity, since this food is obtained from the protein part of wheat (gluten),” warns the expert.
Practical tips for consuming seitan
If not made at home, seitan can be purchased at the supermarket, refrigerated and vacuum packed. “Here you have to be careful with the salt it contains, since it could be high. It is essential to check it beforehand on the nutritional information labeling,» he warns.
Once at home, it should be stored in the refrigerator and consumed before the expiration date. «Once opened, if we have any left over, it can be stored again in the refrigerator, taking into account that it is a fresh product and that it should be consumed in about three days.» If we freeze it, it is better to cut it into portions to defrost only what is gone. to consume.
Menal emphasizes that one thing is seitan, which is healthy, and quite another is those processed foods that include it as an ingredient, for example, vegetable burgers. “My suggestion is to always read the label to check the proportion of protein it contains. Comparing different commercial brands of these processed products, the percentage of seitan can vary between 42% and 80%.”
The entry Seitan, the other vegetable protein was first published in Nutriiendo.
