As more people adopt a plant-based diet, ready-made or frozen meat substitutes, also known as meat substitutes, are becoming increasingly popular.
While these options can be a convenient, protein-rich alternative to traditional meat, some are highly processed and contain additives, artificial colors, and preservatives, raising questions about the healthiness of plant-based meats.
Examples of plant-based meats
Plant-based meats can be a delicious alternative to traditional meats, with similar flavors, mouthfeel, and textures. These products can include tofu, beans, or tempeh, and mimic a variety of meats, including chicken, turkey, beef, pork, and fish.
Popular brands
Nutrients in these meat substitutes
Meat substitutes are made by processing vegetable proteins, such as soy, peas and legumes, until they mimic the texture of regular meat. They are a source of fiber, protein and phytochemicals and, depending on the brand, can be low in calories and cholesterol.
Meat substitutes can be fortified with iron, zinc and vitamin B12, but high levels of phytate, tannins and other antinutrients can bind to these minerals, reducing their absorption.
Meat substitutes are also often a significant source of sodium: some brands even contain 17% of the daily amount (RDA). Diets high in salt have been linked to:
Ingredients
The nutritional value of plant-based meats varies from product to product, depending on the ingredients. Some commercial plant-based meats can contain up to 20 ingredients to mimic the texture and taste of animal meat.
While the exact ingredients of meat substitutes vary by brand, they generally contain:
- Water: 50% to 80%
- Structured vegetable protein: 10% to 25%
- Non-textured proteins (soy, rice, pea, wheat protein concentrates and isolates): 4% to 20%
- Flavorings (herbs, salt and/or hydrolyzed soy protein): 3% to 15%
- Fat (coconut, soy, rapeseed, sunflower oil): 0% to 15%
- Binders (wheat gluten, xanthan gumand/or carrageenan): 1% to 5%
- Colorants (beetroot juice, soy leghemoglobin): 0% to 0.5%
Plant-based meats are mostly water, which helps keep costs down and improves juiciness. The water also helps ingredients blend more easily.
The textured and non-textured proteins increase the protein content, creating a stringy texture similar to animal proteins. Salt is added to improve the color, shelf life, and flavor of plant-based meats. Fats from tropical oils such as coconut oil are also added to improve flavor and texture, but they can increase the saturated fat content.
The binders improve the stability and consistency of plant-based meats. Although no significant health risks have been found, their effects on human health are questioned. Natural or artificial colorings are added to plant-based meats to make them look more attractive.
Whole Foods vs. Ultra-Processed Foods
By eating more plant proteins instead of meat and ultra-processed foods, you can reduce the risk of:
In theory, plant-based meat substitutes seem healthier, but they may not offer the same benefits as the whole foods they're derived from. These substitutes are highly processed and require additives and fillers to achieve a similar taste and texture to real meat, which can alter their nutritional value and health benefits.
Diets high in ultra-processed meat substitutes lack important nutrients, including calcium, potassium, magnesium, zinc, and vitamin B12. Traditional plant proteins, however, meet daily requirements for these nutrients.
Comparison of plant-based vs. regular meat
Salt additives can increase the sodium content of plant-based meats by up to three times that of lean beef. In addition, the amount of saturated fat in plant-based meats can be equal to or even higher than that of conventional meat products.
However, plant-based meats contain more dietary fiber, which can improve digestion, satiety, and blood sugar levels.
Protein content
Plant-based meat provides 20 grams of protein per 4-ounce serving, while regular beef provides 33 grams of protein for the same serving size.
Studies suggest that despite being lower in protein than animal options, plant-based meats generally provide enough protein to meet daily needs. However, they can lack essential nutrients and contain unwanted additives, so they should not be used entirely as a protein source.
Environmental impact
Many people choose a plant-based diet for environmental reasons. Compared to animal-based foods, plant-based diets have a smaller carbon footprint. Studies show that they can reduce diet-related land use by 76% and diet-related greenhouse gas emissions by 49%.
Plant-based diets also reduce global green (21%) and blue water (14%) use and improve water quality by reducing harmful emissions. eutrophication (an overgrowth of plants and algae in water bodies) by 49%.
However, research shows that extensive processing and the addition of spices, preservatives and other additives to meat substitutes can increase the demand for raw materials by as much as 26%, reducing the environmental benefits.
Meat substitutes are generally more expensive than whole plant and animal proteins. Data suggests that plant-based meats are about twice as expensive as beef, more than four times as expensive as chicken, and more than three times as expensive as pork per pound.
Alternatives to fake meat
While plant-based meat substitutes can be a convenient replacement for animal protein, it's a good idea to prioritize minimally processed, plant-based protein sources, including:
Replace meat with plant-based alternatives in stir-fries, salads, soups and veggie burgers to increase your protein and other essential nutrients.
For heart health
One study found that replacing at least two servings of animal meat per day with plant-based alternatives for eight weeks led to significant improvements in several heart disease risk factors, including trimethylamine N-oxide (TMAO) and low-density lipoprotein (LDL) or "bad" cholesterol.
However, other research found that there was no significant difference in health outcomes when participants replaced most of their daily intake of protein-rich foods with animal-based meat or plant-based meat substitutes.
More research is needed to fully understand the potential long-term health effects of regularly eating plant-based meat substitutes, especially when compared to lean cuts of meat.
Plant-based meats are a good source of protein, although they are often highly processed and high in sodium and saturated fat. If you're going to enjoy plant-based meats, it's important to do so in moderation and balance them with fruits, vegetables, and whole grains to ensure you're getting a variety of nutrients for optimal health.
Reading the nutrition label and choosing plant-based meat substitutes with less sodium and saturated fat can also help you make a healthier choice.