Plant-Based Alternatives: Are They as Healthy as They Claim to Be?

Key Takeaways:

• While plant-based meat alternatives are rich in fiber, folate, and iron, they contain less protein, less zinc and vitamin B12 and a high amount of salt. However, they have less saturated fat when compared to traditional ground beef.
• The lead researcher suggests studying the Nutrition Facts label and selecting the plant-based alternative that aligns with your health and dietary needs. For example, for a low-sodium diet, select options that are not high in salt.
• Research was conducted using the University of Minnesota food and nutrient database data concerning 37 plant-based ground beef alternatives provided by nine food companies. More research is encouraged to improve the healthiness of such products.
• The World Health Organization has classified processed meats as potential carcinogens and red meat as likely carcinogens. However, consuming more plant-based foods and fewer animal products is seen to be beneficial for personal health and the environment.
• Emphasizing flexibility in choosing a plant-based diet, whole foods are usually the best but there’s room to include plant-based alternatives. Maintaining a balanced, predominantly plant-based diet should fulfill our daily nutritional requirements.

New research funded by the U.S. National Institutes of Health provides insight on the nutritional value of popular plant-based ‘fake meats’. According to the findings, although these meat substitutes are a rich source of fiber, folate, and iron, they contain less protein, less zinc and vitamin B12, and a substantial amount of salt. Nonetheless, when compared to traditional ground beef, they contain less saturated fat.

Making the Shift: From Ground Beef to Plant-Based Alternatives

“One can indeed consider shifting from regular ground beef to a plant-based alternative as a healthy choice according to certain nutritional aspects,” stated lead researcher Lisa Harnack, who is associated with the University of Minnesota’s School of Public Health.

She urges care in making an informed decision. The key is to study the Nutrition Facts label and select an alternative that aligns best with your health and nutritional objectives.

By way of example, those who are attempting to maintain a low-sodium diet to manage high blood pressure should avoid meat alternatives that are high in salt.

Harnack furthermore advises, “For those who are closely monitoring their saturated fat intake for cardiovascular health, it’s critical to read the labels to ensure you are selecting a product that is low in saturated fat. Beware, a number of these products have as much or nearly as saturated fat as traditional ground beef.”

Analysis of Plant-Based Ground Beef Alternatives

The team, led by Harnack, utilized a University of Minnesota food and nutrient database that contains data on 37 plant-based ground beef alternative products from nine food companies for this research.

While these options can be healthier than traditional beef, Harnack looks forward to seeing them become even healthier with minimal salt content. “Food manufacturers need to strive towards refining the nutritional qualities of their products, specifically with regards to the amount of salt and other sodium-related ingredients used in the creation of veggie burgers and similar products”, stated Harnack.

Processed Meats, Cancer, and Plant Alternatives

Samantha Heller, a notable clinical nutritionist at NYU Langone Health, highlighted that the World Health Organization has labeled processed meats as potential carcinogens and red meat as likely carcinogens due to their processing, meat compounds, and cooking techniques.

However, she pointed out that the sodium content in some plant-based meats can be moderate to high, though this should not be an issue if most consumed foods are less processed.

“In the grand scheme of things, consuming more plant-based foods and fewer animal products is beneficial to both personal health and the environment,” stated Heller.

Yet, Heller remarked that the term “meat alternative” might not be ideal as it sets a standard of taste. According to her, “While some plant-based ‘meats’ come very close to the taste and texture of real meat, these should be viewed as a different protein choice rather than an exact substitute for meats or other animal products.”

Options for Plant-Based Diets

Emphasizing the flexibility in choosing a plant-based diet, Heller shared, “Whole foods are undoubtedly the best, but there’s ample space to include plant-based meat, dairy, poultry, and egg alternatives. If we maintain a balanced, predominantly plant-based diet every day, we should be fulfilling our nutritional requirements.”

The study’s findings are published in the Journal of the Academy of Nutrition and Dietetics.

Further Reading and Resources

For additional information on plant-based diets, please visit the Physicians Committee for Responsible Medicine.