Are plant-based meats healthy? By John Conte, MD, vice chair of the Geisinger Heart Institute and chair of Cardiothoracic Surgery at Geisinger, and Kimarie Segiel, registered dietitian nutritionist at Geisinger.
Plant-based meats offer an alternative to eating meat. But are they better for you?
These days, plant-based meat products are more popular than ever. They’re cropping up on grocery shelves, fast food menus and in restaurants around the country — and they’re changing the way people eat.
Whether you’re new to the plant-based scene or a longtime vegan or vegetarian, here’s what you should know.
Popular with both meat and non-meat eaters, plant-based meat (also called “fake meat”) is exactly what it sounds like — meat made from plants. These meat substitutes can be made from a variety of plant-based proteins, including:
• Soy
• Peas
• Beans
• Lentils
• Wheat gluten
These alternative protein sources look, taste and cook like “regular” meat. Many even have a similar appearance and texture.
Some “fake meats” are surprisingly similar to animal meats. Several go so far as to appear to even “bleed” like traditional meat does when touched.
Besides looking (and tasting) the part, you can find meatless meat almost everywhere.
There are meatless selections to suit every palate, in numerous tasty forms, such as:
• Ground “meat”
• “Sausage” links
• “Chicken” nuggets
• “Fish” filets
• Fake “bacon”
• And countless other options
With so many meatless options widely available, it’s easier than ever to enjoy the occasional vegetarian or vegan meal or to adopt a plant-based diet.
Many meat substitutes offer a wide range of nutritional benefits, like protein, iron and fiber. Some even have no cholesterol.
But not all plant meats are created equal. That’s why it’s important to do your research.
If you’re interested in trying a plant-based protein, look at the food label to get a better understanding of its ingredients. A rule of thumb? The shorter the ingredient list, the healthier it often is.
If you’re watching your sodium, you may want to avoid frozen or pre-packaged plant-based meats or, when you do eat them, pair them with a low-sodium side dish, such as salad, brown rice or steamed vegetables.
To be sure you’re eating as healthy as possible, you can also start with fresh ingredients and prepare meatless dishes at home.
Browse the internet to find some healthy meal ideas, like lentil burgers or plant-based beef with broccoli. Pick up fresh ingredients at your local grocery store, then head to the kitchen.
Freeze any leftovers or use them for lunches during the week. If you’re feeling creative, repurpose leftovers by putting them over greens or your favorite pasta or turning them into soup.
And if you do enjoy the occasional processed meal, don’t stress about it.
It’s all about balance. If you eat lower sodium meals throughout the day, then it’s OK to occasionally work in something with higher sodium, like a plant-based burger or frozen meal.