What is Seitan?
This term is very widely used in vegetarian.,vegan, whole food, macrobiotic food
circles for wheat gluten-based dishes. Wheat gluten is very often used by this name
SEITAN is a substitute for meat, and its popularity is only rising day by day
The word seitan has a Japanese origin, and by this name, was isintroduced in Japan
in 1962, latter it's introduced in the west in 1969, it's very popular in East Asian
countries and that too in Buddhist persons who do not like to eat meat,(1)
Its 100%, very high-quality protein
let's see
How it is Produced?
-in the first step wheat flour is hydrated to the dough
-in the second step this dough is kneaded under running water, to remove starch from
the dough
-in the third step, this leftover gluten is cut into pieces, which are dried, and sold as seitan
-in the fourth step these dried pieces are powdered to make powdered seitan
These cut pieces can be used after boiling, steaming, frying, to the main food items,(2)
let's see
Nutrition Facts of Seitan
Amounts,100-gram %DV
Calories 370
Fats 1.9-gram 2.0
Carbohydrates 14-gram 4.0
in these Fiber 0.6-gram 2.0
Protein 75-gram 150.0
Iron 28.0
Magnesium 6.0
Calcium 14.0
A one serving, 3-ounce, gives almost equivalent protein what we can get from one serving
of chicken or beef, so you can say its equivalent to the meat,(3)
let's see
Protein profile of Seitan
So, let's examine the protein profile, means amino acids, and their percentages
Essential Amino acids Found Needed
Phenylalanine+Tyrosine 7.2 3.0
Methionine+Cysteine 3.5 1.6
Threonine 2.8 2.3
valine 5.4 3.9
Isoleucine 4.1 3.0
Leucine 7.2 5.9
Histidine 1.7 1.5
Lysine 1.4 4.5
As you see it has more amino acids than what is needed for complete protein
but very much short in lysine, so we must take care and we must eat this
seitan,or seitan products with other food items which should be rich in lysine
and one such product is beans,(4)
What about Seitan Glycemic Index?
Glycemic index, is a marker for food that indicates that how much that food can raise
blood sugar levels, its very basic guidelines for diabetic patients, all foods are divided in
3-categories
-Low GI foods.................GI values less than 55
-Medium GI foods........ ..GI values between 55 and 69
-High GI foods......... GI values more than 70
just for an idea
Rice............. 78+-9
Potatoes........ 78+-4
and
Seitan......... 64, medium, much better than wheat
So you can see its really wonderful product for those who have blood sugar, apart from
GI as 64 it's very rich in very good quality of protein and just extraordinary
just to have an idea, GI, of
whole wheat bread............74
wheat flour bread..............75
white rice boiled.............. .83
Why seitan and seitan products are expensive?
As you have seen its processed product, so the cost of production comes and also
it's not subsidized like meat and meat products, these all factors make it more
expensive
What can be better in seitan and tofu?
First of all, tofu has more fats than seitan so it makes seitan more preferred
choice, but on the other hand tofu is complete protein while seitan in in-complete
protein means short of lysine, overall seitan is a very rich protein
What can be adverse points for Seitan?
-it's not natural but processed
-it's not a complete protein, it's short of lysine
-its very pure form of gluten and gluten problems are known, it can cause very intense
reaction to some people who are sensitive to gluten
-as it does not have fiber, it can have an adverse impact on gut
-some times pre-packed seitan preparations have more sodium, which can create trouble
Who should take this?
A class of people who do not eat meat at all, vegetarians, vegans, also those persons
who have an allergy to soya products
How best we can eat Seitan?
In a diet that is composed of, whole grains, fruits, vegetables, legumes, nuts, seeds can very
easily can be fortified with Seitan, without any kind worry or doubts, by this adding you
are going to have more protein, so the problems of protein shortage in diet can be taken care
How best we can cook, with Seitan?
So, now you have seitan what you can do with this, what best you can cook
some ideas, where you can use this
-just like meat you can cut, marinate, and bake
-you can replace, or substitute the ground beef in recipes
-sliced strips and stir-fries
-main dish by slathering in sauce
-grill along with vegetables
-steam along with vegetables
-boil with beans, lentils, legumes
So, where does it stands from, Plant Source of Proteins?
We have discussed an awesome, very rich packed protein, the best possible substitute for
meat, and it's very great hope for those who do not eat meat, particularly for vegetarians
and vegans, the only important point is that it must be eaten along with other food products
not to be taken alone, we very strongly recommend it for everyone who is looking for a plant
protein in their diet, without any kind of worry or any doubt you can involve this
wonderful material in your daily food
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