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Seitan: nutritional properties, calories and how to make it at home. All information on the nutritional values made with seitan.
Before continuing with inutritional values of seitanlet's clarify what this food is made of!
What is Seitan?
Theseitanit's a typical onevegetable meat realized starting fromgluten.
The seitan, a valid substitute for meat in vegetarian and vegan cuisine, contains very important nutrients for our body. It is obtained from whole wheat flour; by working the flour appropriately, the starchy part is separated from the glutinous part. The latter, once cooked, takes the name of seitan. Although of plant origin, seitan is very rich in plant-based proteins. Its high protein content is accompanied by the total absence of cholesterol.
The amount of protein is similar to that of lean meat, the only drawback is that it does not contain all the essential amino acids, but it is a deficiency that we can make up for by including some high-protein ingredients in the diet such as tofu, soy milk, nuts, seeds, legumes, eggs and dairy products.
Seitan properties, contraindications
A rich, balanced and above all diversified diet is the key to our well-being. A diet based exclusively on seitanwould present a large number ofcontraindications! More than contraindications, in this paragraph we will focus on those who are theweaknessesof the seitan.
Seitan has the same calories as meat, but has the advantage of being cholesterol free! Although it is a food that is almost cholesterol-free, seitan has numerous weaknesses from a nutritional point of view. According to the new protein quality index released by the World Health Organization (WHO), theseitanit is not a food "noble", is deficient in lysine and scored low in the index ofProtein Digestibility Corrected Amino Acid Score, a heater that assigns a value to the amino acid composition of each protein, correlating it with digestibility. Here are all the weak points (disadvantages) of seitan.
- Amino Acids:
it does not contain all the essential amino acids, in particular lysine is missing.
carbohydrates have a high glycemic index of 111, therefore they tend to cause blood sugar to rise sharply after ingestion.
proteins do not have a high biological value, ie they are deficient in some amino acids.
- Vitamins and minerals:
it lacks several vitamins such as B12 and some key minerals such as iron.
Theseitanit absolutely cannot be considered acomplete foodas well as many other foods when taken individually. To make up for its shortcomingsnutritionalit should be combined with other foods of high biological value such as, for example, legumes. Since seitan is mainly obtained from the processing of soft wheat gluten, its consumption is therefore contraindicated for people with celiac disease.
Theseitanhas contraindications for those suffering from celiac disease or diabetes. People with diabetes should avoid seitan due to its high glycemic index.
Vegetable meat and alternatives to seitan
There are alternatives to seitan with very interesting nutritional properties, such as mopur and wheat muscle. On the page entitled "mopur and wheat muscle "let's compare the nutritional properties of seitan with those of wheat muscle and mopur, two vegetable meats born in Italy.
Theseitanit is not the only vegetable meat available for the preparation of sandwiches or dishes with flavorethical, in addition to wheat muscle and mopur, it is possible to make godsvegetable burgerbased on vegetables. For the recipes: homemade vegetable burger.
Seitan property e recipes in the kitchen
The seitan it can be cooked following your traditional recipes that you use for meat. The only thing to remember is that the seitan it has much shorter cooking times: it is also more convenient for those with reduced times due to numerous commitments.
The seitan can be cooked on the plate, roasted or even on the grill, on the grill pan. It can also be used in other types of diets, such as in the Mediterranean diet, if you want to limit the intake of fats. Since it is a high protein food it can also be used in the dukan diet and in the zone diet. If you are interested in recipes to prepare fried, boiled, broth or scallops seitan, you can read the page entitledSeitan, what it is and how to cook it.
Seitan, nutritional properties
We report thenutritional valuesmade with 100 grams of seitan prepared with wheat gluten.
With seitan we are able to make about 20% of the proteins necessary to satisfy our daily nutritional needs. The nutritional composition of seitan sees, per 100 grams of product:
- 75 grams of vegetable protein
- 14 grams of Carbohydrates
- 1.9 grams of fat
- Water and micronutrients
Of fats:saturated fatty acids 0.3 g. Polyunsaturated fatty acids 0.8 grams and monounsaturated fatty acids equal to 0.2 grams.While of the carbohydrates, only 0.6 grams come from dietary fiber.
The calories made with 100 grams of product amount to 370 kcal.
Seitan is rich in potassium, a 100-gram serving can provide 100 mg of potassium. Thanks to its calcium content and its micronutrients, it is recommended for postmenopausal women (contains 142 mg of calcium). It provides 25 mg of magnesium while it is free of Vitamin A, Vitamin C, Vitamin B6, Vitamin D, Vitamin B12 ... Inutritional valuesof theseitanas well as yoursproperty, vary according to the origin of the gluten. The dough ofseitanit can be obtained from soft wheat gluten, soft wheat that tends to be hard such as Khorasan wheat (Kamut wheat) or spelled.
If you read the nutritional information shown on the label of products based onseitanpre-cooked or ready-made, you will notice a small amount of iron. 100 grams of seitan contain less than 5 mg of iron but this is less absorbable by the body than the iron found in meat of animal origin.
To make seitan at home, you can use recipes based on spelled, korasan wheat or flour. Among the various options we recommend the recipe for seitan with wholemeal flour, the entire procedure is described on the page: homemade seitan.
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