Seitan is becoming increasingly popular in today’s cuisine. It’s no longer only vegans and vegetarians who are eating it. Its resemblance to meat paired with its high palatability makes it an appealing choice to almost everybody. Brown in color and chewy in texture (but not weird chewy), seitan easily absorbs flavors and seasonings.
I try it in several different recipes, and there’s no denying that it tastes pretty good, especially if cooked right.
However, the fact that it’s basically 100% made of gluten puzzled me a bit. So I asked myself: is it healthy to eat seitan?
I did some research, and here’s what I discovered.
What exactly is seitan?
Seitan, also known as wheat gluten, wheat meat or gluten meat, is a food made from gluten, the main protein of wheat.
It is produced by washing wheat flour dough with water until all the starch dissolves, leaving insoluble gluten as an elastic mass, which is then cooked before being eaten.
In other words seitan is basically 100% gluten.
Nutritional profile
A serving of seitan (3.5 oz) has around 118 calories, 3 grams of carbs, 24 grams of protein and is almost completely fat and cholesterol free.
You would expect a product made from wheat to be higher in carbohydrates, but seitan is made by removing all of the starch from the wheat (the source of carbs) leaving only gluten, which is mainly protein.
Notwithstanding the high protein value, due to its low content of lysine (one of the essential amino acids), seitan is not generally considered a source of complete protein.
The good about seitan
“Supporters” of seitan, praise it for being nutritionally a powerhouse. In particular, for being an excellent source of plant-based proteins, with almost no fat and no cholesterol.
Another major feature of seitan is its versatility in the kitchen, as it can be quickly and easily prepared in a variety of ways.
The bad about seitan
The main concern about seitan it that it’s just plain and pure gluten.
In this respect some claim that the human body can easily become over-saturated with gluten, leading to gluten intolerance (aka celiac disease).
The fact is that the human body can process gluten, but if over-consumed it can prompt inflammation, and ultimately intolerance.
I’ve searched quite extensively and besides the danger of gluten oversaturation, I couldn’t find any other major health danger about seitan.
However, it should be noted that since gluten is found in many foods available on the market, one should be considerate when adding a food that is 100% gluten to his/her diet.
Considerations
I was kind of surprised about how little research has been conducted on seitan. Truth is, there’s no published study regarding seitan.
On the other side, there’s a lot of literature on gluten. This should come as no surprise at all, since the number of individuals suffering from celiac disease has increased exponentially in the last of decades.
All in all gluten is not unhealthy but I wouldn’t base my diet on it. I seldom eat it, and will likely continue to do so even in the future (being an omnivore I don’t really need meat substitutes).
However, if you’re vegan or vegetarian, I would recommend not to exceed with seitan consumption, just to avoid the potential development of gluten intolerance.
FAQs
Is Seitan Healthy? In many ways, yes, seitan is quite a healthy option. The seitan nutrition facts are hard to argue with: notable amounts of protein, iron, calcium, selenium, phosphorus, and B vitamins. This combination of macro- and micronutrients can result in some pretty impressive health benefits.
Is it okay to eat seitan everyday? ›
How Often to Eat Seitan. As Churchill pointed out, it's about finding the perfect balance when incorporating seitan into your diet. “Eat it sparingly,” he says. “It's not necessarily a once a day thing, and if you think you need a plant-based option I'd actually suggest tofu over seitan.”
What are the side effects of seitan protein? ›
People who are allergic to wheat or gluten should avoid seitan and other wheat-based products. Digestive Discomfort: Seitan is high in protein and can cause digestive discomfort in some people, especially if consumed in large quantities or if the digestive system is not used to high-protein foods.
Does seitan actually taste good? ›
Seitan has a savory taste, probably closest to bland chicken or a portobello mushroom. Seitan has a mild flavor on its own but can take on many more flavors from different recipes. It can be hot and spicy as in seitan "chicken wings " or savory in a succulent Indian or Thai massaman curry.
Who should avoid seitan? ›
While seitan is a versatile plant-based protein, people with celiac disease, non-celiac gluten sensitivity, or gluten allergy should avoid it. Premade seitan can also be high in sodium, so it's important to read the nutrition label if you monitor your sodium intake.
Is seitan a highly processed food? ›
2. An Ultra-Processed Food High in Sodium. Most people aren't making seitan at home, but instead are getting it pre-made from restaurants and grocery stores. These ultra-processed foods tend to be higher in sodium, which can contribute to high blood pressure and a host of other health problems.
What is healthier seitan or tofu? ›
However, while seitan is an excellent plant-based protein alternative, tofu is a complete protein (seitan lacks the amino acid lysine). Unseasoned tofu is typically lower in sodium than store-bought seitan, which can be processed with salt, sugar or other flavors added.
Does seitan increase cholesterol? ›
Contrary to popular belief, consuming red meat and white meat, such as poultry, has equally negative effects on blood cholesterol levels, according to a study published today in the American Journal of Clinical Nutrition.
What to eat with seitan to make complete protein? ›
So, seitan is not only a great protein source but also has a good amino acid profile. If you're wondering what else you can add to seitan to make up for its lack of lysine, it's easy – lentils, beans, tofu, tempeh, nuts and seeds.
Should I rinse seitan? ›
The more starch you wash out, the more chewy your seitan will become, so the end result is up to you. If you're going for the not that washed (NTW) method, you will only want to keep plenty of starch in and your water will still be very opaque, like somewhere between milky-buttermilky.
Tempeh's flavor is often compared to that of mushrooms. Its slightly nutty and savory flavor, making it ideal when adding to recipes like teriyaki bowls, salads and curry. Seitan's taste is a bit more savory, with a taste closer to a portobello mushroom or bland chicken.
Why is my seitan so rubbery? ›
Boiling seitan makes it have a brainy spongey texture, frying seitan (without first steaming it) makes it rubbery and spongey, baking it makes it dry and rubbery. Steaming seitan, on the other hand, will yield the perfect meaty, juicy, chewy, yet tender seitan every single time.
Can you lose weight eating seitan? ›
So seitan is the perfect ingredient for meals in a protein diet. If you're on a protein diet, you often lose a lot of weight in a short time. It's also important to be aware that, at the start, you'll lose quite a lot of fluids. So if you have problems with fluid retention, a protein diet would be great for you.
Is there a lot of gluten in seitan? ›
Seitan, another name for wheat gluten, is not gluten-free. Seitan (pronounced say-tann) is made by washing wheat flour dough until all the starch is removed and only the gluten protein remains. The protein is then cooked and served, often as a meat substitute in vegetarian and vegan dishes.
