Plant-based protein sources deserve a place on our plates. From an environmental perspective, the impact of plant-based protein sources is many times smaller than that of animal-based protein sources (for example, the carbon footprint of peas is 0.2 kg Co2e/kg raw material, while the corresponding figure for beef is 26). It has also been predicted that at the current rate of population growth, there will not be enough animal protein to feed the planet's population by mid-century. From a health perspective, a higher proportion of plant-based protein sources has been associated with several positive effects. For example, plant-based protein sources are low in saturated fatty acids and cholesterol and rich in fiber, vitamins and minerals, helping to prevent many of today's common lifestyle diseases such as cardiovascular disease, type 2 diabetes and various oncological diseases.
Versatile legumes.
Legumes offer a great way to enrich your menu with plant-based protein sources. The choice of legumes is rich, and we have previously written about what you should know about legumes. There are many alternatives – store shelves are stocked with a wide selection of different varieties of beans, lentils and peas that can be used in salads, stews, soups, shaped into cutlets and even added to baked goods. The possibilities end where your imagination takes you! You can also buy products made from legumes such as tofu, tempeh and various cutlets. In addition to their many uses, regular consumption of legumes has been found to have several health benefits. Namely, legumes are high in protein and fiber, rich in vitamins and minerals, and low in fat. Thanks to their high fiber content, carbohydrates are absorbed slowly by the body during digestion, maintaining a stable blood sugar level after a meal (in other words, they have a low glycemic index). Fiber is also good 'food' for the bacteria living in our intestines, supporting the balance and health of the microbiome. However, in the case of finished products, attention must be paid to the fiber content, because there are products that use the whole legume as well as those that use protein extracted from the legume, which may not have the benefits associated with a high fiber content.
There are also some drawbacks to consuming protein from legumes. Namely, legumes contain antinutrients called phytates, which prevent the absorption of protein from them. Legumes can also cause various digestive problems in many people, which is why they are discouraged from consuming them.
Fermentation – a way to get the most out of legumes.
To increase the effectiveness of legumes, it is smart to consume them fermented. An example of a fermented legume is tempeh – A food product made from soybeans originating in Indonesia, which is very similar to tofu in its versatile uses. Tempeh has also reached the shelves of our stores, and not only from soybeans, but also from our own peas manufactured and as a domestic product.
So what does fermentation do to legumes? Namely, during fermentation, the antinutrients contained in legumes are broken down, thanks to which the body can absorb more of them, among other things, the protein contained in them becomes more accessible. Fermentation also makes legumes more easily digestible, allowing them to be consumed by many who cannot tolerate legumes in other forms. As a bonus, the flavor and aroma nuances inherent in fermentation are created, which bring variety and excitement to the table.
Beans, lentils and peas have been a traditional food on the table of our ancestors. Souring and fermentation as a method of food preparation has also been honored from generation to generation. Therefore, it can be said that some working solutions may be rediscovered old ones, and sometimes it is worth looking with a fresh eye to see if some distant technology can be applied to our own raw materials to further enhance their value.
