Healthy or harmful: Taking a look at plant-based meats
The market for plant-based meat substitutes is booming, but how healthy are plant-based meats compared to traditional meat?
The market for plant-based meat substitutes is booming, but how healthy are plant-based meats compared to traditional meat?
The market for plant-based meat substitutes is booming, but how healthy are plant-based meats compared to traditional meat?
Plant-based meats are gaining popularity. They’re tasty, versatile and can be a more sustainable choice when compared to animal meat. Many consumers opt for meat alternatives because they believe it’s better for their health, but is that true? Let’s take a look at the pros and cons of this in-demand product.
What is plant-based meat?
Plant-based meats are alternatives to traditional meat, typically made up of soy, pea, wheat or gluten. They mimic the juicy and springy texture of meat.
Maya Feller, a registered dietitian and nutritionist, says plant-based meats can be part of a healthy diet in moderation. “This is a once-in-a-while activity, and so treat it the same way that you would treat a burger,” says Feller.
Although plant-based meats are lower in calories, total fat and saturated fat while containing zero cholesterol, they often have higher sodium content than traditional meat — something Feller notes people often consume too much of.
“The average person living in this country has about 3500 milligrams of sodium per day, which is way over the recommended amount of 2300 milligrams,” Feller said.
Plant-based meats are regarded as ultra-processed. The sodium intake and amount of processing in meat alternatives vary depending on the brand you purchase. Some health experts argue that traditional meat can be just as high in sodium once you factor in seasoning, so consider your sodium intake regardless of whether you eat a plant-based diet or not.
How to incorporate plant-based meats into your diet
Plant-based meats are still relatively healthy and can be great when eaten in moderation. They offer loads of fiber and can be a nutritious addition to any meal. When shopping for plant-based meats, pay attention to these five labels:
- Serving size
- Salt
- Saturated fat
- Fiber
- Protein
In addition, Feller emphasizes the importance of a balanced diet.
“Variety is key," she said, "variety for your proteins, your fats, your carbohydrates, your vitamins and minerals.”
There are plenty of natural and minimally processed plant-based protein sources that could be incorporated into everyday meals. Consider eating tofu, beans, grains, nuts and seeds. These provide alternate protein sources and are readily available in many grocery stores.
