VEGETARIANISM is deeply rooted in several religions. Many Hindus and Buddhists, for example, are complete vegetarians or they may opt to go meat-free on certain days of the week.
Religion aside, switching to a plant-based diet, even just once or twice a week, may offer many health benefits.
Global movements like Meatless Monday have also created new interest in a diet based on fruits, vegetables and plant-based protein; reducing animal-based food.
Plant-based diets are derived mainly from fruits, vegetables, wholegrains, legumes, nuts and seeds, with little or few animal products.
In Malaysia, the rise of the middle-class is driving the popularity of plant-based diets, says Ahmad Syafik Jaafar, co-founder of the start-up Ira Noah, which produces Nanka meat substitutes made of jackfruit.
YOUNG SUPPORTERS
The middle-class, millennials and Gen Z are increasingly inspired by movements in health, environmental consciousness and animal welfare, such as the United Nations' Sustainable Healthy Diet, Meatless Monday and Tofu Tuesday, Syafik explains.
The Global Data 2020 Market Pulse Consumer Survey reveals that more than 50 per cent of Malaysians are reducing, or at least attempting to reduce their meat intake, and this year is certainly seeing a continual rise of this trend.
The Covid-19 pandemic has also made consumers focused on health and well-being, with many reassessing what they eat and their impact on the planet.
There are many options for those who want to reduce meat consumption, including switching to a wide range of "mock meats".
But how healthy are these foods, which mimic real meat and aim to make it easier for consumers to reduce meat consumption?
FAKING IT
Syafik says these meat substitutes are made of grains and plant-based sources to have the same taste, texture, smell and appearance as real meat and fish.
Vegetarian burgers, minced "meat", sausages, nuggets and seafood are some substitutes available in grocery stores and on restaurant menus.
"They aim to redefine our understanding of meat and make it easy to shift to a meatless lifestyle," says Syafik.
However, they are often processed with various food additives, emulsifiers, colouring and leavening agents to enhance their flavour, texture and shelf life.
He says "extrusion" is the most common process used to transform vegetable protein into a layered fibrous structure that closely matches the appearance and texture of meat.
But extrusion technology is an ultra-imitation process that uses high amounts of sodium and chemicals to produce plant-based products.
To meet the rising demand for plant-based food, premium grocery stores have started targeting the middle-class with more products made using the extrusion process.
And sometimes, plant-based specialty foods like vegetarian burgers are even more expensive than their meat counterparts.
HEALTHY AND AFFORDABLE
Syafik started Ira Noah in 2013 together with his wife, Amirah Mohd Noh. They wanted to pursue a healthy lifestyle, and make delicious and affordable plant-based food for all to enjoy.
Their start-up develops and markets three types of burger patties made of jackfruit.
For the time being, locally sourced jackfruit forms the basis of their plant-based food range. They started off with burger patties, but are now developing other products such as nuggets, vegeballs, hotdogs and minced "meat".
Ira Noah aims to provide a better alternative to highly processed fast food in the market and foster a new approach in consuming ready-to-cook and ready-to-eat food.
"Healthy food need not be expensive and tasteless," stresses Syafik.
The company uses young jackfruit pulp as the main ingredient to produce its Nanka patties.
Jackfruit is a traditional ingredient in Indian and Malay cuisine, thanks to its similar characteristics to pulled chicken or meat.
Syafik says due to the high dietary fibre content in the fruit, in both soluble and insoluble form, it may help improve gut health and also promote a satiated feeling without overeating.
The brand uses a minimally processed approach to manufacture its patties so that they remain as natural as possible, and yet palatable.
Nanka patties also contain no preservatives, colouring or flavouring, and are non-GMO (genetically modified organism) and gluten-free.
MAKING THE SWITCH
A drastic lifestyle change is always a challenge. It's best to take a gradual approach when switching to a plant-based diet. Here are some tips:
Substitute meat with plant proteins
For a plate of chicken rice, we will be disappointed if we have to do away with the drumstick. But try substituting the meat with plant-based proteins like beans, peas, lentils, soya beans and tempeh.
Go totally meatless on selected days
For instance, support the Meatless Monday campaign by going completely vegetarian on Mondays.
Reduce meat consumption
If you are a meat lover, cutting it out entirely may sound impossible. If you still want to eat meat, at least try to eat a smaller portion.
Stick to familiar flavours and preparations
There is no need to reinvent the wheel. Sticking to familiar flavours and preparations can "trick" our taste buds in a pleasant way.
BENEFITS OF A PLANT-BASED DIET
• Helps maintain a healthy body weight and prevent diseases because it's high in fibre, vitamins and minerals, besides being low in saturated fat.
• Contains less fat and saturated fat, which may help reduce the risk of heart disease and stroke.
• High-fibre foods normally have a low glycaemic index (GI). Low GI foods provide a slow release of carbohydrate into the bloodstream, which helps in managing type 2 diabetes.
• Dietary fibre in plant-based foods plays an important role in maintaining a healthy digestive system.
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