Have you noticed plant-based meats popping up on menus and in grocery stores? From Burger King to Cheesecake Factory and Kroger to Walmart, more places are offering these meat alternatives.
You don’t have to be vegan or vegetarian to enjoy them. Today, 95% of plant-based buyers also purchase traditional meat.
But what exactly is plant-based meat and is it better for you than other protein options like chicken and beef? We spoke with Amanda Spina, a registered dietitian with Banner Health, to learn more.
What is plant-based meat?
Plant-based meats are just that — plants. They are processed to resemble meat products like burger patties, sausages, steaks, chicken nuggets, seafood and more.
“Plant-based meats are typically made from soy, peas, beans, grains, vegetables or a combination of different plant proteins,” Spina said. “These plants are then combined with other ingredients designed to create a look, taste and texture similar to traditional meat products.”
Companies like Beyond Meat and Impossible Foods have led the way in creating these innovative products and now many grocery stores, fast food chains and restaurants offer plant-based options.
What are the benefits of plant-based meats?
Plant-based alternatives have many health and environmental benefits that make them worth giving a try.
Health benefits
“Plant-based meats are typically higher in fiber and lower in fat, especially saturated fats, which can make them a heart-healthy choice,” Spina said. “Most Americans fall very short of the recommended daily intake for plant food and these plant-based alternatives offer an easy way to incorporate more.”
Many studies have shown the benefits of a plant-based diet, including lowering the risk of diseases like heart disease and diabetes.
Better for the environment
Producing plant-based meats uses fewer resources, such as water, land and energy, than raising animals. It also emits fewer greenhouse gases, making it a more sustainable choice.
Animal welfare
Plant-based meats avoid issues like overcrowding, inhumane treatment and stress animals often face in factory farms. This shift could lead to a reduction in the number of animals bred and raised for food.
Convenience and variety
Plant-based meats are versatile and can be used in any recipe. For example, you can use jackfruit in your next barbeque brisket or vegan salmon in your poke bowl.
The drawbacks of plant-based meats
While there are some plusses, there are a few other things to consider as well.
Processed ingredients
“Plant-based meats require quite a bit of processing and additional ingredients to become the taste and texture of meat,” Spina said.
This means they may contain preservatives, food colorings and additives. It’s important to read labels carefully, especially if you have food allergies or sensitivities.
Nutritional differences
Some plant-based meats can be similar in protein content to animal meats, but plant proteins are less bioavailable.
“Our bodies don’t absorb or utilize plant protein quite as effectively as animal proteins,” Spina said. “One study found that it took two plant-based burger patties to get the same level of protein synthesis in the body as one beef patty.”
But she added that most adult Americans eat plenty of protein to meet their needs either way. Those who could benefit from more animal proteins are children, pregnant people, older adults and people with malnutrition.
Animal proteins like red meat and seafood also have more bioavailable micronutrients like iron, B vitamins, vitamin D and omega-3 fatty acids. “Some plant-based meat brands fortify their products with vitamins and minerals, but more research is needed to determine the effectiveness,” Spina said.
Higher carbs and sodium
Plant-based meats are generally higher in carbohydrates and sodium than animal meats, which is something to consider if you have diabetes or are watching your carbohydrate or sodium intake.
Cost
Plant-based meats can be more expensive and may not always taste or look exactly like traditional meat.
Tips for adding plant-based meat to your diet
Spina shared some tips to help incorporate plant-based meats into your diet.
- Start small: Try swapping plant-based meat into one meal a week to get used to the taste and texture. Try different brands to find a few that you like.
- Check labels: Look for products with fewer additives and reasonable amounts of protein and fiber. Be mindful of sodium content.
- Eat in moderation: Plant-based meats can be a great alternative to traditional animal-based products, but they should be eaten in moderation. “Keep in mind that plant-based meat products aren’t designed to be health foods,” Spina said. “They are designed to mimic products made of animal protein.”
- Pair with whole foods: Plant-based meats should be part of a balanced diet that includes whole foods like fruits, vegetables, whole grains and legumes. To complement a plant-based meat dish, add roasted, grilled or sauteed veggies as sides or toppings.
- Experiment with recipes and cooking methods: Explore plant-based meat recipes online or in cookbooks to find new ways to prepare and enjoy them. Cook using different methods, such as grilled, baked or sauteed, to find the best texture and taste.
Three easy recipes with plant-based meats
- Plant-based tacos: Fill tacos with plant-based ground meat and add your favorite toppings, such as lettuce, tomatoes and avocado, for a quick and healthy meal.
- Vegetarian stir-fry: Add plant-based chicken strips into a vegetable stir-fry. Serve with brown rice or quinoa for a balanced and satisfying meal.
- Grilled plant-based burgers: Grill plant-based burger patties and serve them on whole-grain buns. Top with lettuce, tomato, onion and a slice of your favorite cheese.
Takeaway
Plant-based meat offers many benefits, but like most things eat it in moderation. It’s important to eat most of your plants — vegetables and fruits — in their natural form. Pay attention to labels and aim for a balanced diet.
If you’re considering major dietary changes, talk to your health care provider, registered dietitian or Banner Health specialist for personalized advice.
