Is Plant Based Meat Healthy? Pros and Cons
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An increasing number of people in the United States are eating plant-based meats for health, ethical, or environmental reasons. However, brands of plant-based meat vary in their nutrient density and have different nutritional strengths and shortcomings. A person should always be mindful of their nutritional intake and how it may affect their health.
Many people believe that eating more plant-based food will benefitTrusted Source both their health and the environment. Plant-based meat could be a sustainable answer to global environmental concerns. However, some people may have doubts as to whether it provides the same nutrients as meat.
This article looks at different types of plant-based meats, what manufacturers use to make them, and their pros and cons. It also analyzes the nutritional content of plant-based mince compared with ground beef.
Finally, it gives tips on how to choose healthier plant-based meats and what to look for on packaging labels.
What is plant-based meat?
Plant-based meat is a term that people use to describe foods that mimic meat products but are made from plants. These products include vegetarian-friendly alternatives for the following types and forms of meat and fish:
burgers
ground meat
sausages
chicken
scampi
prawns
salmon
tuna
What might be in a plant-based meat product?
Manufacturers use a variety of products to make plant-based, or “fake,” meats. Some products are suitable for vegans, while others contain non-vegan ingredients, such as egg and milk. Ingredients that brands use in plant-based meat products can includeTrusted Source:
vital wheat gluten or seitan
soy and tofu
pea protein
potato starch
coconut oil
beans and lentils
nuts and seeds
vegetables
There is huge variety in the types of products that people can purchase in stores and restaurants. For example, a plant-based burger might be a simple patty consisting of mushrooms and beans, or it might contain pea protein, soy, or seitan to give it an authentic meat-like texture.
Are plant-based meats healthy?
Plant-based ingredients are a source of vitamins, minerals, and antioxidants, which all have health benefits. Furthermore, researchTrusted Source indicates that plant-based diets can be beneficial for weight management, diabetes, and the microbiome. It also suggests that they may help preventTrusted Source various health issues, such as hypertension and cardiovascular disease.
Additionally, official organizations, including the World Health Organization (WHO)Trusted Source, are concerned about carcinogens in red and processed meats that may increase cancer risk. The American Heart Association (AHA) advises that eating more plant protein instead of meat may improve heart health.
However, some plant-based products contain fillers and added sodium and may be high in saturated fats. In addition, although some manufacturers add vitamin B12 — which is essential for the body — to their products, others do not, which makes plant-based meats inferior in this regard. Plant-based meats may also have less zinc and other minerals than regular meat.
Main nutritional pros and cons
Plant-based meats do contain different nutrients than meat products, but they are not all healthy. The nutritional content of both meats and plant-based substitutes varies depending on the specific product a person chooses.
Comparing the two types reveals both pros and cons to plant-based meats.
Pro: Less red meat can mean a lower risk of heart disease
In a small 2020 studyTrusted Source, researchers asked 36 people to eat meat products as part of their usual diet for 8 weeks and then swap meat products for plant-based ones for 8 weeks while keeping the rest of their diet as similar to before as possible.
At the end of the study, the researchers noted improvements among the participants in several cardiovascular disease risk factors, including reduced low-density lipoprotein cholesterol. During the plant-based stage, the participants also consumed less saturated fat and more fiber than they did during the meat stage, although their sodium intake remained similar throughout the study.
Con: Plant-based meats may be higher in sodium
A 2019 studyTrusted Source nutritionally profiled plant-based products and compared them with their meat counterparts. The study took place in Australia and sampled plant-based products from supermarkets, including 50 burgers, 10 mince products, 29 sausages, 24 chicken products, nine seafood items, and 15 other meat substitutes.
Only 4% of the plant-based meats were lower in sodium than their meat equivalents. The mean sodium content in the plant-based products was mostly less than 500 milligrams per 100 grams (mg/100 g). However, this varied widely, and some products contained up to 1,200 mg/100 g, or 3 grams (g), of salt.
The researchers also noted that the sodium content varied depending on the product type. The sodium content in plant-based mince was about six times that of its meat-based equivalent. However, sausages containing meat had 66% more sodium than the plant-based sausages.
Calories and fat
The following tableTrusted Source shows the ranges of fat and calories per 100 g in a few types of meat and plant-based products:
Meat product Plant-based product
Burger Calories 120–243 130–222
Fat (g) 5.9–21.5 2.4–12
Sausages Calories 208–345 139–213
Fat (g) 13.7–30.5 4.1–11.7
Ground meat Calories 146–224 80–194
Fat (g) 9.4–13 0.2–10.6
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