An essential nutrient, protein is an indispensable part of a healthy diet. However, consuming large quantities of animal proteins, long a staple of our diets, is linked to an increased risk of certain health problems. Moreover, thanks to a growing awareness that animal-based food products take a serious toll on the environment, many people are cutting back on meats and becoming more open to trying alternative proteins. In addition to familiar protein staples like soy, beans, peas, tofu and seeds, many of these alternatives are gaining a great deal of attention from consumers in Thailand. From plant-based proteins to algae-based, fungi-based and insect-based proteins, these alternative sources not only have high nutritional value but also require fewer environmental resources to produce, holding the key to a more sustainable protein source for the future.
Here are some of the most talked-about alternatives in the country.
Wolffia globose
Regularly referred to as watermeal or Asian duckweed, Wolffia globose has both nutritional and ecological values. This round, tiny, green aquatic plant that resembles fish roe in appearance, is known locally as ‘khai-phum’, and is a key ingredient used in many dishes in Northeastern Thailand.
Nutritionally, Wolffia globose contains all nine essential amino acids, making it a promising plant-based protein source for the future. Loaded with vitamins like B12, A and C as well as minerals like calcium, iron and zinc, the plant provides key nutrients that help maintain optimal health. It’s also a good source of dietary fibre, which helps promote digestive health and a sense of fullness.
Cultivation of Wolffia globose has an incredibly low environmental impact due to minimum water and land requirements. This rootless plant generally thrives in surface water, meaning that it helps prevent soil degradation and can even absorb excess carbon dioxide and nutrients.
When it comes to cooking, Wolffia Globose is highly adaptable. With its neutral flavour, you can add it to omelettes, stir it into soups and sprinkle it over salads. You can also blend it into smoothies and other beverages to make it more nutritious.
Tempeh
An Indonesian favourite, tempeh is another nutrient-dense plant-based ingredient. Known for its nutty flavour and firm texture, it’s made from ‘whole’ soy beans, meaning that it provides more nutritional value like protein, dietary fibre and vitamins compared to popular plant-based protein tofu.
Tempeh is particularly protein-rich. According to an Australian digital health platform FatSecret, a 100gm serving of tempeh contains 18g of protein, 12g of fat and 10g of carbs.
The amount of protein found in 100g of tempeh (18g) is considerably more than that found in firm tofu (7g) and a boiled egg (6.2g).
Undergoing a fermentation process which breaks down complex protein, making it probiotic-rich, tempeh can help support a healthy gut. It also contains prebiotics, which are types of fibre that promote the growth of beneficial bacteria in the gut.
From an environmental perspective, the production of tempeh utilises less land and water and gives off fewer greenhouse gases compared to animal-protein sources.
With a chewy texture and nutty taste, tempeh can be cooked or eaten raw. You can pan-fry and even air-fry it. You can also use fried tempeh as a topping for fresh salad or dip it into peanut sauce, making it a delicious and wholesome snack. Baked tempeh is perfectly paired with whole grains.
Mycoprotein
A fermented protein source made from a naturally occurring fungus, mycoprotein provides high-quality protein that contains essential amino acids. Roughly, a 100g of this fungus-based protein source gives between 11g to 15g of protein, depending on brands and product preparation.
When compared with the equivalent amount of animal meat, it’s lower in saturated fat and often rich in dietary fibre. By going through a fermentation process, mycoprotein acts as a prebiotic, which helps promote the growth of good gut bacteria that aids digestion and boosts immunity.
Production of mycoprotein-based products typically has a smaller environmental footprint compared to animal-based food products. It needs fewer resources and emits less carbon, making it a more sustainable product.
As the fungal-based products are new to many consumers in Thailand, experts recommend sampling a small amount at first try to avoid possible adverse reactions.
Consumers who are looking for vegan products should read the labels carefully when shopping for mycoprotein-based products as not all of them are vegan. Some add egg or milk to improve the texture.
Most mycoprotein-based products – from mince, nuggets, fillets, burgers – are available in Thailand at high-end supermarkets.
Sea lettuce
This thin, flat, green seaweed is super nutritious. In addition to being a great source of vegetable protein, sea lettuce contains a variety of vitamins including A, C, K and B12, which is very important in vegetarian diets. It’s an excellent plant-based source of iron, calcium, magnesium and potassium, all of which contribute to overall health.
Packed with dietary fibre while low in calories and fat, sea lettuce can help promote healthy digestion and assist weight management by increasing feelings of fullness.
Cultivation of sea lettuce has a very low carbon footprint. Seaweed farming requires very little land and freshwater. The aquatic plant can be grown in tanks or at sea. Cultivation doesn’t need pesticides or chemical fertilisers, thus avoiding harmful impacts on the ecosystem. In fact, the plant can thrive on natural fish waste, an incredibly nutrient-rich resource which acts as a potent natural fertiliser.
Sea lettuce is a versatile ingredient. Whether eaten raw, dried or roasted in a refreshing salad or in a sizzling burger and a sandwich, it’s incredibly tasty. The seaweed can also be added to soups, stews and broths. It can also be used as raw material in the production of health food products, including rice chips and instant noodles.
Insects
According to the Food and Agriculture Organisation of the United Nations, more than 1,900 species of edible insects are consumed worldwide, with nearly 200 species eaten in Thailand where eating insects is a cultural practice, particularly in the country’s northern and northeastern regions. Typically deep-fried, salted and seasoned, they are commonly enjoyed as protein-rich snacks. You can buy them from street vendors at local markets. Farm-raised insects particularly crickets, mealworms and locusts can be processed into protein-rich flour and snack products including chips and crackers, thanks to food innovation technology.
Edible insects are nutrient-packed. Crickets and mealworms, for instance, are great sources of protein and provide essential amino acids. They are rich in high-quality protein, good fatty acids, dietary fibre, vitamins and minerals, making them a promising source of nutrients for the future.
Locusts and grasshoppers, particularly, have high protein content. Every 100g of the locusts contains 39.8g of protein and 20.6g of protein in grasshoppers. The amount of protein found in 100g of crickets, meanwhile, is 15.7 g, which is higher than plant protein source soybean curd (12.8g).
Insect farming is environmentally sustainable. Compared to traditional livestock farming, raising insects, which is mostly practised in Thailand’s northeastern region for sale to increase income, requires significantly less space and water as well as animal feed, making it an increasingly popular method for sustainable protein production worldwide. Raising crickets, in particular, places minimum requirements on feed as they can be raised on local agricultural by-products and food waste, contributing to a zero-waste, circular food system.
