Are Plant-Based Meats A Healthy Alternative?

Healthy Alternative 

In recent years, the popularity of plant-based diets has surged, and along with it, the demand for plant-based meat alternatives. As concerns about health, environmental sustainability, and animal welfare continue to grow, many individuals are considering the switch to plant-based meats as a healthier and more ethical alternative to traditional animal-derived meats. However, with this rising trend comes the need for a thorough examination of the health implications of plant-based meats. Are these alternatives truly a healthier option? In this blog, we’ll delve into the topic and explore the benefits and potential drawbacks of incorporating plant-based meats into your diet.

Don’t get me wrong… I don’t always eat everything healthy. I do like to have junk food every once in a while. Who doesn’t? Don’t you? But…everything in moderation.  I had a discussion the other day with a friend about different foods we eat – what’s healthy, what’s not.

Our discussion started off with plant-based meats. I am a BIG fan of animal protein. I workout a lot and I always associate my best protein source coming from animals. Prior to researching plant-based meats, I never considered this as an alternative much less a healthy alternative!

The Rise of Plant-Based Meats: A Brief Overview

Plant-based meats are engineered to replicate the taste, texture, and appearance of animal-derived meats using plant-based ingredients such as soy, peas, wheat, and other plant sources. Companies like Beyond Meat and Impossible Foods have gained significant attention for their innovative approaches to creating meat alternatives that closely mimic the sensory experience of eating animal meat.

Let’s look at the ingredients

The first thing that comes to mind when talking about healthy food is what’s in it? I thought about animal based meats. What is in our animal meat?  That is my first stop. Well, it’s meat – protein. But that’s not all.

I found that there are antibiotics used in livestock “– primarily used as a tool to help them grow larger and bigger – and how 70% of all antibiotics used in the U.S. is for livestock use. But that’s only half the story of the drugging of livestock: antibiotics aren’t the only drugs given to livestock to help them grow faster. Each year, U.S. farmers raise some 36 million beef cattle. 99% of all beef cattle entering feedlots in the United States are given steroidal hormone implants to promote faster growth”.(1)

Granted, these are non-organic meats. The organic version does not contain all of these antibiotics or steroids, but they are also more expensive. I have eaten both. But now, with the meat shortage an ever looming topic, it’s time to see what the options are.

That led me to plant-based meats. I have talked about how to cook it, why I tried it now let’s see what’s in it.

“Water, Pea Protein Isolate, Expeller-Pressed Canola Oil, Refined Coconut Oil, Rice Protein, Natural Flavors, Cocoa Butter, Mung Bean Protein, Methylcellulose, Potato Starch, Apple Extract, Salt, Potassium Chloride, Vinegar, Lemon Juice Concentrate, Sunflower Lecithin, Pomegranate Fruit Powder, Beet Juice Extract (for color)” (2)

Does this make it a healthy alternative? Maybe. It does have fruits and vegetables in it so that is a plus.

What about the nutrition label?

Now, that had my attention. I try to keep my dietary fats healthy and within the healthy range. So with that said, the plant-based meats are a healthy alternative.

From here, I checked the cholesterol. In the Beyond Meat burger (and all of their plant-based meats for that matter)  have no cholesterol.  Animal meats contain cholesterol and that ground chuck burger we have been discussing – well, it contains a whopping 101 mg! 34% of the RDA.  Again, in this category, it seems that plant-based meats are the healthy alternative.

Finally, I want to compare the protein. Protein is high on my list. It helps to build and maintain muscle as I age.

Comparing the two same 4 ounce burgers side by side, I found that the Beyond Meat burger contains 20 grams of protein compared to 31 grams in the animal burger counterpart.  For me, the animal based burger wins on being the healthy alternative.

Here are the nutrition labels from both items that I have been discussing. First is the label from Beyond Meat burgers.

Now for the label from a 4 ounce ground chuck burger

Nutritional Profile: A Closer Look

One of the primary reasons people opt for plant-based meats is their perceived health benefits. Let’s break down the nutritional aspects of plant-based meats to understand their potential advantages:

1. Lower Saturated Fat and Cholesterol: Traditional meat products are often high in saturated fat and cholesterol, which are linked to heart disease. Plant-based meats, on the other hand, are generally lower in saturated fat and devoid of cholesterol. This makes them an attractive option for those seeking to reduce their cardiovascular risk.

2. Rich in Protein: Protein is essential for various bodily functions, including muscle building and repair. Plant-based meats are typically rich in protein, often comparable to or even exceeding the protein content of their animal-derived counterparts. This makes them a viable protein source for vegans and vegetarians.

3. Fiber and Nutrients: Many plant-based meats are formulated with ingredients that are rich in fiber, vitamins, and minerals. For instance, products made from legumes can provide a good dose of dietary fiber, iron, and B vitamins. These nutrients play crucial roles in digestion, energy production, and overall well-being.

Final Thoughts

Potential Concerns and Considerations

While plant-based meats offer several nutritional benefits, it’s essential to address potential concerns to provide a comprehensive view:

1. Processing and Additives: Some plant-based meats can be highly processed and may contain additives to enhance flavor, texture, and shelf life. While not all additives are harmful, it’s wise to read ingredient labels and choose products with minimal processing and recognizable ingredients.

2. Sodium Content: Certain plant-based meat products can be relatively high in sodium to enhance taste and preservation. High sodium intake is linked to hypertension and cardiovascular issues. As such, individuals should be cautious about their overall sodium consumption when incorporating plant-based meats into their diet.

3. Caloric Content: Plant-based meats can have a similar or even higher caloric content compared to traditional meats, depending on how they’re prepared and processed. Those watching their calorie intake should be mindful of portion sizes to avoid unintentional overconsumption.

4. Nutrient Variability: The nutritional content of plant-based meats can vary widely between brands and products. Some may be fortified with additional nutrients like B12, while others may lack certain essential nutrients. It’s important to choose products that align with your nutritional needs and preferences.

Balancing Health and Ethical Considerations

Beyond nutritional considerations, plant-based meats also raise ethical and environmental concerns. Many people opt for these alternatives not only for their health benefits but also to support animal welfare and reduce the environmental impact of livestock farming. Plant-based meats have a significantly lower carbon footprint and use fewer natural resources compared to conventional meat production.

Conclusion: A Step Towards Healthier Living

In the pursuit of a healthier lifestyle, the inclusion of plant-based meats can indeed be a positive step. Their lower saturated fat content, cholesterol-free nature, and rich protein profile make them a viable alternative to traditional meats. However, like any dietary choice, moderation, and informed decision-making are key. Opting for minimally processed plant-based meats and balancing their consumption with a variety of whole plant foods is crucial for reaping the health benefits.

Ultimately, the decision to incorporate plant-based meats into your diet depends on your personal health goals, ethical beliefs, and dietary preferences. By carefully considering the nutritional information, processing methods, and potential concerns, you can make an informed choice that aligns with your overall well-being and values. As plant-based meat technology continues to evolve, ongoing research will shed more light on their long-term health effects, allowing individuals to make even more informed decisions about their dietary choices.

With all of that being said, where do I stand? Well, to me, I don’t think I will ever give up animal based protein. To me, it is the best source of protein for me. But, what I feel is right for me does not make it right for you. You have to take all things into consideration.

Your health, your activity level, your dietary needs. I did read that there is an allergy precaution for plant based meats, particularly for people with peanut and tree nut allergies. So you need to take that into consideration as well.

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