Plant-based proteins have emerged as a popular alternative to traditional animal-based proteins.

With over 300 varieties now available in supermarkets, the demand for these meat substitutes is undeniable.

But the question remains: are these meat alternatives actually healthier than the real thing?

Research suggests that more plants in our diet can have many health benefits, including longevity, lower body weight, and a reduced risk of chronic diseases like type 2 diabetes.

Given that it's recommended to consume no more than 455g of cooked, lean red meat per week, there appears to be a case for cutting down on our meat intake. But, not all alternatives are carved equally.

Are plant-based meats better than real meat? Credit: Unsplash

Many modern plant-based proteins aim to imitate meat's taste, texture, and appearance. They're crafted from various sources—soy, vegetables, grains—with oils, starches, and thickeners, often supplemented by flavourings and colour additives.

Plant-based meat alternatives are typically lower in saturated fats compared to traditional meats. But many plant-based meats fall into an ‘ultra-processed’ food category.

Some options boast higher protein contents, thanks to soy or textured vegetable protein, yet they too can be laden with refined carbohydrates and vegetable oils to achieve a meat-like consistency.

When considering adding plant-based meat alternatives to your diet, you have to look into their nutritional profile.

Plant-based alternatives frequently offer protein portions—10-15g per serving as opposed to the 20-30g in a serving of animal protein, which also includes essential nutrients like B12, iron, and zinc, and little to no salt or carbohydrates.

It's this nutritional disparity that suggests plant-based meat alternatives shouldn't be swapped in as direct substitutes for animal proteins.

For those striving to reduce their red meat consumption or those adhering to a vegetarian or vegan diet, improvement isn't about picking any plant product off the shelf.

Opt for products where soy or vegetable proteins are on the ingredients list, reflecting a higher protein content.

A prime plant-based product should contain at least 10-15g of protein per serving, low fat (below 10 per cent), low saturated fat (under 3 per cent), no added sugars, and under 300mg of sodium.

Bonus points for those fortified with iron, zinc, and vitamin B12 to bridge the gap in these key nutrients.

The key health perks of a plant-centred diet stem from eating more plants.

So, it's better to stick to wholesome, natural options like veggies and legumes rather than highly processed meat substitutes when it comes to plant-based grub.

A few meat alternatives on store shelves may hold up pretty well in terms of nutrition. They pack protein and important nutrients, offering more meal choices for plant-based eaters.

Read the ingredients and nutrition facts carefully to ensure you're getting a good dose of protein and not just a bunch of added fat and carbohydrates pretending to be meat.

Speaking of red meat, a senior research fellow at Deakin University shared her insights about red meat.

Here, she mentioned the types, nutritional value, dietary guidelines, and health risks of red meat. You can read more about her study here.

Key Takeaways

• Plant-based diets are linked with increased lifespan, lower risk of lifestyle diseases, and reduced body weight, suggesting the potential health benefits of consuming less meat.
• While meat alternatives can be lower in saturated fat, many fall into the 'ultra-processed' food category with additives, oils, and fillers, making them nutritionally different from animal proteins.
• It is important to choose plant-based meat alternatives high in protein, low in saturated fat and sodium, and ideally, with added essential nutrients such as iron, zinc, and vitamin B12.
• Opting for whole, natural plant-based foods like vegetables and legumes is generally healthier than ultra-processed meat alternatives, although some well-formulated products can be good additions to a plant-based diet.

What's your take on this, members? Have you tried plant-based meats? Share your thoughts in the comments below!

 

[Bridgit]

No thank you - lab created poison - full of stuff we shouldn't put down our necks.
Do your research before touching this stuff.

 

[Jest]

we have a plant based not far from us and it is called a meatworks plant.

 

[Veggiepatch]

Last time I looked, I was an omnivore. Study the dental structure of the homo sapien.

 

[Ingot]

Follow the money. Who wants us to eat grass?
The red meat I like was raised on grass, so that's all I need to know.
The hi-tech disrupters are on a loser with this one.
Beef contains several essential nutrients.
You cannot get some of these essential vitamins from any other source.

Generaly, red meat includes protein, iron, zinc, selenium, riboflavin, niacin, vitamin B6, vitamin B12, phosphorus, pantothenate, magnesium, and potassium.
Try getting all of that from a veggie patty!

It's a NO from me.
We did try a veggie meal about 12 months ago, and though palatable, I was left to using salt and sauce to improve the experience.
Never again, thanks!