Many people worldwide are becoming increasingly concerned about their health and cautious of what they consume. People are moving away from animal meats to plant-based meats in their quest to stay healthy. Some people consume plant-based meats for ethical, religious, and health reasons, while others consume them purely by choice.
Recent research has underscored the potential health risks associated with red and processed meats, linking them to an elevated risk of various cancers. This has led to plant-based meats emerging as a viable and popular alternative.
Understanding plant-based meats
Plant-based meats are crafted to replicate the taste, texture, and nutritional benefits of animal meats, utilizing various plant-derived ingredients. These alternatives aim to offer the same culinary experience as traditional meats while aligning with health, ethical, and environmental values.
What they are made from
The most commonly used ingredients include seitan, tofu, soy, potato starch, pea protein, legumes, nuts, and vegetable oils. Different spices, condiments, and preservatives are added to enhance the taste and texture and increase their shelf life.
These products contain fats, minerals, protein, water, and vitamins. They are made to look and taste like real meat.
Are plant-based meats healthy?
While plant-based meats are designed to encapsulate the nutritional essence of meat — boasting an array of vitamins, minerals, and proteins — they also bring unique health benefits. Rich in antioxidants and fiber, they present a lower-calorie option that may support weight management and cardiovascular health. However, consumers are advised to consider their overall dietary intake to avoid potential deficiencies in nutrients traditionally sourced from animal products.
Echoing this sentiment, Dr. Daisy Coyle, a dietitian with George Institute, emphasizes the importance of cautious selection when choosing plant-based meats over animal meat.
“But it isn’t as simple as a straight swap—solely relying on meat alternatives as a direct replacement for meat could lead to iron, zinc, and B12 deficiencies over time if you are not boosting your intake of these essential nutrients from other sources or taking supplements. To guard against this, make sure you are consuming other animal proteins such as eggs, cheese, milk, yogurt, and rich plant-based sources of iron, including dark leafy vegetables such as spinach and broccoli, as well as tofu, nuts and seeds, and beans and legumes.” (The George Institute)
Balancing the benefits and drawbacks
Pros
Plant-based meats offer a promising alternative for those looking to reduce their meat consumption without sacrificing taste or nutritional value. They contain phytochemicals, antioxidants, vitamins, and fiber, which you may not get from animal meat. Given their lower saturated fat content, they are particularly beneficial for individuals managing conditions like hypertension or diabetes.
Cons
On the other hand, plant-based meats contain high amounts of sodium, preservatives, and spices meant to make them taste and look like real meat. A 2019 study compared the amount of sodium in both plant-based and animal meats. The study found that most plant-based meats contained between 500 milligrams and 1200 milligrams of sodium per 100 grams of product.
Plant-based meats also lack vitamin B12, which can be found in regular beef, though some manufacturers fortify their products with these vitamins. They also contain gluten because most are made from seitan (wheat flour). If you are gluten intolerant, it is essential to carefully read the ingredients to ensure that you are buying and consuming the right product. Also, some plant-based meats may contain nuts and other legumes, making them off-limits for those with nut allergies.
Making informed choices
While shopping for healthy plant-based meats, always read the ingredients and ensure you buy those made with whole grains such as beans, nuts, and seeds. They should also contain less than 10 percent saturated fats.
Good plant-based meats should also contain protein-rich ingredients so you can reach your daily recommended protein intake. They should also be fortified with vitamins B12 and D, but watch out for high sodium levels.
Take away
Plant-based meats are a testament to innovation in pursuing health, ethical, and environmental well-being. They offer a rich source of nutrients and a viable alternative for those looking to diversify their protein sources or reduce their ecological footprint. As with any dietary choice, balance and variety are crucial to ensuring a well-rounded and nutritious diet.
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