Is Plant-Based Meat Healthy, or Full of Chemicals?

As more people move towards plant-based diets, the popularity of pre-made or frozen meat options, also known as meat analogues, has increased.

While these options can offer a convenient high-protein alternative to traditional meat, some are highly processed and contain additives, artificial coloring, and preservatives that may raise concerns about whether plant-based meat is healthy.

Plant Based Meat Examples

Plant-based meats can be a tasty alternative to traditional meats, offering similar flavors, mouthfeel and textures. These products may contain tofu, beans, or tempeh and imitate various types of meat, including chicken, turkey, beef, pork, and fish.

Nutrients in These Meat Options

Meat alternatives are made by processing plant proteins, such as soy, peas, and legumes until they mimic the texture of regular meat. They are a source of fiber, protein and phytochemicals, and depending on the brand, can be low in calories and cholesterol.

Meat alternatives can be fortified with iron, zinc, and vitamin B12, but high levels of phytates, tannins, and other anti-nutrients can bind to these minerals, reducing their absorption.

Also, meat substitutes are often a significant source of sodium, with some brands having as much as 17% of the daily value (DV). High-salt diets are linked to:

Ingredients

The nutritional content of plant-based meats varies from one product to another, depending on the ingredients. Some commercial plant-based meats may contain up to 20 ingredients to replicate the texture and taste of animal-based meats.

While the exact ingredients in meat options differ by brand, they generally include:

• Water: 50% to 80%
• Textured vegetable protein: 10% to 25%
• Non-textural proteins (soy, rice, pea, wheat protein concentrates and isolates): 4% to 20%
• Condiments (spices, salt, and/or hydrolyzed soy protein): 3% to 15%
• Fat (coconut, soybean, canola, sunflower oil): 0% to 15%
• Binding agents (wheat gluten, xanthan gumand/or carrageenan): 1% to 5%
• Coloring agents (beet juice, soy leghemoglobin): 0% to 0.5%

Plant-based meats are primarily water, which helps keep costs low and improves juiciness. The water also helps to mix ingredients more easily.

The textured and non-textured proteins boost the protein content, creating a firm texture similar to animal-based proteins. Salt is added to improve the color, shelf life and flavor of plant-based meats. Fats from tropical oils such as coconut oil are also added to improve flavor and texture, but can raise saturated fat levels.

The binding agents improve stability and consistency in plant-based meats. Although no significant health risks have been found, their effects on human health have been questioned. Natural or artificial colors are added to plant-based meats to make them more attractive.

Whole Foods vs. Ultra-Processed Foods

Eating more complete plant-based proteins instead of meat and ultra-processed foods can reduce the risk of:

In theory, plant-based meat alternatives may seem healthier but may not have the same benefits as the whole foods from which they are derived. These substitutes are highly processed and require additives and fillers to achieve a taste and texture similar to real meat, which can alter their nutritional content and health benefits.

Diets high in ultra-processed meat substitutes lack vital nutrients, including calcium, potassium, magnesium, zinc and vitamin B12. However, traditional plant-based proteins meet the daily requirements for these nutrients.

Comparing Plant-Based Meats vs

Additives containing salt can increase the sodium content of plant-based meats by up to three times that of lean beef. In addition, the amount of saturated fat in plant-based meat can be similar to or even higher than that in conventional meat products.

However, plant-based meats contain more dietary fiber, which can improve digestion, satiety and blood sugar control.

Protein content

Plant-based meats provide 20 grams of protein per 4-ounce serving, while regular beef provides 33 grams of protein for the same serving size.

Studies suggest that despite having less protein than animal-based options, plant-based meat products generally provide enough protein to meet daily needs. However, they may lack essential nutrients and contain undesirable additives, so they should not be relied upon entirely as a source of protein.

Environmental Impact

Many people choose a plant-based diet for environmental reasons. Compared to animal-based foods, plant-based diets have a smaller ecological footprint. Studies show that they can reduce diet-related land use by 76% and reduce diet-related greenhouse gas emissions by 49%.

Plant-based diets also reduce global use of green (21%) and blue water (14%) and improve water quality by lowering eutrophication (overgrowth of plants and algae in a body of water) by 49%.

However, research shows that the extensive processing and addition of spices, preservatives, and other additives to meat substitutes can increase resource demand by up to 26%, reducing their environmental benefits.

Price

Meat substitutes are generally more expensive than plant and whole animal proteins. Data indicates that plant-based meat is about twice as expensive as beef, more than four times as expensive as chicken, and more than three times as expensive as pork per pound.

Alternatives to Fake Meat

Although plant-based meat substitutes can be a convenient substitute for animal proteins, it’s a good idea to prioritize plant-based protein sources that are minimally processed, including:

Try swapping out meat for these plant-based options in stir-fries, salads, soups, and veggie burgers for a boost of protein and other essential nutrients.

For Heart Health

​One study found that swapping at least two servings of animal meat each day for plant-based alternatives, including N-oxide, significantly improved several heart disease risk factors trimethylamine (TMAO) and low-density lipoprotein (LDL) or “bad” cholesterol. .

However, other research found no significant difference in health outcomes when participants replaced most of their daily intake of protein-rich foods with animal-based meat or plant-based meat analogs.

More studies are needed to fully understand the potential long-term health effects of regularly consuming plant-based meat substitutes, especially compared to leaner cuts of meat.

Summary

Plant-based meats are a good source of protein, although they are often highly processed and contain high amounts of sodium and saturated fat. If you want to enjoy plant-based meats, it’s important to do so in moderation and balance them with fruits, vegetables and whole grains to ensure you get a variety of nutrients for optimal health.

Also, reading the nutrition label and choosing plant-based meat options that are lower in sodium and saturated fat can help you make a healthier choice.