In This ArticleView AllIn This ArticleWhat Is Plant-Based Meat?Health Benefits of Eating Plant-Based ProteinsAre Plant-Based Meat Products Healthy?
In This ArticleView All
View All
In This Article
What Is Plant-Based Meat?
Health Benefits of Eating Plant-Based Proteins
Are Plant-Based Meat Products Healthy?
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But is plant-based meat healthy? Or is it simply a food trend thatsoundshealthy when, in reality, it isn’t genuinely benefiting our overall health?
Meat products, like beef, bacon and sausage, come from animal sources, like pigs (pork), cows (beef) and chickens. Plant-based meat, on the other hand, may look and taste like your favorite meats, but it is made from a variety of meat-free ingredients, like soy, pea, wheat gluten, pulses or evenjackfruit.
Plant-based meat can also include added salt, artificial colors, flavors and processing aids to generate a “meat-like” sensory appeal, per a 2021 article published inNutrients. So,plant-based bacon, meatballs and other plant-based meats will give you a similar flavor, texture and appearance as the traditional meat version but without any animal-product content.
According to a 2022 article inNutrients, a large percentage of people choose to eat plant-based meats for animal welfare or environmental reasons. Others, however, choose these protein sources because they believe it is healthier thaneating a piece of chicken, steak or other meat. Regardless of a person’s motivation to eat these meat alternatives, it is clear that this trend is not going away any time soon, as plant-based-meat markets have experienced substantial growth.
If you have been advised to limit your intake of processed meats, red meat or any animal-based product, plant-based meats appear to be a natural solution that allows people to enjoy their favorite foods while complying with their health recommendations. However, according to some experts, leaning on plant-based bacon, sausage and other heavily processed meat alternatives may be too good to be true and may not be the health solution we’ve been craving.
Lean meat can be a healthy part of an overall diet. And according to the2020-2025 Dietary Guidelines for Americans, adults who follow a 2,000-calorie diet should aim for 26-ounce equivalents of this food group (meat, poultry, eggs) every week if they are not following a vegetarian or vegan diet. While eating the recommended amounts of meat can help people avoid nutritional gaps and fuel their bodies with bioavailable protein, overeating meat on a consistent basis can set a person up for developing certain chronic diseases, including cardiovascular disease and type 2 diabetes, per a 2024 article published inPreventive Nutrition and Food Science.
While it might seem that eating ultra-processed plant-based meat products would offer the same benefits when they replace meat products, some data suggests that this is not always the case.
There is nothing quite like biting into a freshly made BLT sandwich or a juicy hot dog at a summertime cookout. But since eating too much meat, especiallyprocessed meat, is linked to unsavory health outcomes, it makes sense why people may want to find alternative foods that can provide them with the same satisfaction of eating these classic foods but without the risks.
Because of this, plant-based bacon, sausages, hamburgers, hot dogs, meatballs and a slew of other meat-based favorites made in plant-based form have been created. And because the term “plant-based” is included in these items, many people assume that they are healthy choices, with some experts saying that animal welfare claims are interpreted as health-supporting, per a 2020 review inFoods.
According to a study published in 2021 inNutrients, before plant-based meat alternatives were available, those who chose to eat less meat and opt for more plant-based protein choices leaned on single-ingredientfoods like tofu, lentils and nuts, and the resulting dishes prepared were made with minimal oil and salt. In contrast, plant-based sausages, burgers and nuggets are more frequently fried, made with salt and “filler ingredients” that don’t offer a nutritional benefit and are often consumed with low-nutrient sides and condiments. Data from the article shows that regularly consuming these ultra-processed plant-based meats could potentially lead to higher calorie, fat and salt intake.
In fact, according to results of the 2021 study that compared the nutrient intake of those who followed a traditional omnivore (meat-eating) diet, flexitarian/vegetarian diets that include traditional plant-based proteins like beans and nuts, andflexitarian/vegetarian dietsthat include plant-based meat alternatives like meatless bacon, researchers found significant differences among those who included these plant-based meat items.
Specifically, they found that those who consumed plant-based meats fell below the daily requirements for calcium, potassium, magnesium, zinc and vitamin B12. Plus, those eating these foods exceeded the reference values for sugar, saturated fat and sugar. This group did consume more fiber than the meat-eaters.
Unlike those following a diet replacing meat with plant-based meats, those who replaced meat withplant-based protein sources like legumes, nuts and soy beans met all daily micronutrient requirements.
So, while the protein intakes were similar among all diet groups, intakes of other nutrients varied, and the results didn’t ultimately show that those who opted for plant-based meats saw a major health advantage.
Though there are known health benefits from reducing meat intake and eating more plant-based proteins, at this point, it is unknown whether these benefits carry over when people opt for plant-based meat alternatives.
Many newer plant-based meat products are similar in calories and protein to animal-based protein sources. But they could potentially be lower in calcium, potassium, magnesium, zinc and vitamin B12 and higher in sodium and fat after being prepared. This means these foods are not always a healthier alternative in the long run. If habitually consumed, relying on these foods could create nutrition shortfalls for consumers.
If you enjoy plant-based meat alternatives and want to continue including them in your diet, here are some tips to consider:
The Bottom Line
Plant-based meatscan be a healthy part of a balanced diet if you enjoy them in the right way. Consuming plant-based meats in moderation along with fruits, veggies and other nutrient-dense foods can profoundly support your health. But only eating plant-based bacon, sausage and hot dogs as your protein source and avoiding choices like legumes, seeds, nuts and whole grains is not a path that will support the health outcomes you want to see.
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