Plant-based meat alternatives: Are they really the healthier option?

In recent years, plant-based meat alternatives have gained popularity as a healthy, sustainable, and ethical option for individuals seeking to reduce their meat consumption (1). Growing consumer demand for more plant-based diets is advancing the development, and quality of plant-based meat alternatives (PBMAs). However, increased consumption of PBMAs raises questions about their nutritional composition, additives, and the ultra-processing required to make them. This article looks into the existing research on plant-based meats and explores the potential health

benefits and considerations associated with using them as a replacement for animal meat.

Composition of meat-alternatives

Generally speaking, PBMAs have water (50 - 80%), non-textured based protein (4–20%, to increase the protein content), vegetable textured based proteins (10 - 25%, to give a certain texture, mouthfeel, and appearance), additives (3–10%), fats (up to 15%), colouring agents (up to 5%), and binding agents (1–15%) (2). Ultimately, the goal is to produce a final product that mimics the characteristics of real meat, while also ensuring its safety and nutritional value. 

Overall, it has been reported that PBMAs are lower in energy, with higher amounts of carbohydrates and dietary fibre compared to real meat. Their protein is variable, with some showing higher amounts than others. Their saturated fat content compared to their animal-based counterparts is generally lower. Ingredients such as soy, pea, and wheat are the primary protein sources in meat substitutes, and vegetable oils are their primary fat source. Methylcellulose, various gums, and flavourings are the most commonly used food additives. Meat substitutes predominantly have substantially higher concentrations of sodium compared to real meat (3)

It should be noted that in researching this article, I could not find any instance where government bodies have regulated what constitutes a “plant-based meat product”. With no specific regulations on these products, it means that pretty much anything goes in terms of the ingredients, which is reflected in the variability in the composition of the different products and brands. The products are only bound by local food information regulations.

Key differences between plant-based meat alternatives and real meat

The following will highlight key differences between PBMA and real meat based on the two studies I could find comparing different PBMA products (4,5). To satisfy my own curiosity, I also compared key areas of four different PBMA “ground beef” products, which I found here in Mexico, with lean ground beef. I was mainly interested in the key nutritional differences, and how they compared to the existing research findings.

Per 100g	Lean ground animal beef	Beyond beef plant-based ground	Gardein Plant-based ground be'f	Meat Out molida de plant-based	Lightlife Smart ground original	Not meat molida
Calories	230	204	138	235	127	202
Protein (g)_	28	19	20.7	17	20	21.2
Saturated fat (g)	4.7	1.8	0	8 (including trans-fat 6mg!!)	0	3.3
Sodium (mg)	87	274	414	425	328	368
Fibre (g)	0	1.8g	5.8	3	5.5	-
Iron (mg)	3.1	3.5	2.3	Not stated	3.6	4.6

Fibre

Many plant-based meat alternatives are rich in dietary fibre when compared to real meat which contains no fibre. The dietary fibre in PBMA is usually from ingredients such as legumes, grains, and vegetables. Evidence associates an increased dietary fibre intake with a healthy gut microbiome, favourable body weight and overall metabolic health, dietary fibre intake also associates with a reduced risk for the development of cardiovascular disease and mortality (6)

The products I compared were quite varied, ranging from 1.8g – 5.8g of fibre per 100g. This makes PBMAs potentially a good way of increasing one’s dietary fibre consumption, especially in Western diets, where fibre consumption is reduced.

Saturated fat

Saturated fat levels are considered one of the biggest problems of meat consumption (3). Plant-based meat alternatives are typically lower in saturated fat compared to real meat products. One of the studies examining PBMA found that five out of six had significantly lower saturated fat when compared to their real meat counterparts (4). The other study found that the highest saturated fat content in the PBMA examined was 1.65g/100g (3). These two studies indicate that PBMAs have lower amounts of saturated fat, making them a better option than real meat. 

The products I compared ranged from 0 – 8g of saturated fat per 100g with one of the options containing 6mg of trans fats, which has been associated with multiple negative health outcomes, and banned from food products in many countries. It should also be noted that many non-red animal meats have around 1-3g/100g of saturated fat which is very similar to PBMAs. Those wishing to reduce their saturated fat content do not necessarily need to eliminate animal meat from their diet to do so.

Salt

This was the biggest area of concern for all of the studies I read comparing PBMA with real meat. Many PBMAs have high levels of salt, and substantially more than real meat, which poses potential health risks. Diets high in dietary salt have been linked to various conditions, including high blood pressure, cardiovascular disease, osteoporosis, kidney disease, and stomach cancer (7,8,9). Therefore, it is imperative for manufacturers to consider reducing the salt levels in their PBMA products.

The products I compared ranged from 274 – 425mg of sodium per 100g with real meat containing around 87mg. The World Health Organization suggests a limit of 2,000 mg of sodium a day so if one was to consume 200g of PMBAs, in many cases that would constitute almost half of their daily allocation of salt.

Protein

The protein content of PBMAs depends on the ingredients used by the manufacturer and can vary considerably between products. PBMAs usually provide protein from plant sources, usually legumes, such as soy, peas, chickpeas, and beans (3). Plant proteins possess distinct amino acid profiles compared to meat proteins, and are often considered to have a lower nutritional quality than animal ones because of their lack of some essential amino acids and lower digestibility (10). However, if a wide variety of a diverse range of protein sources are consumed, usually adequate levels of all the essential amino acids are provided (1). Additionally, consuming plant-based proteins in place of animal proteins may also help reduce the risk of chronic diseases associated with excessive animal meat consumption.

The studies utilised in writing this article noted that in the vast majority of products, the protein content of PBMAs was significantly lower than their animal-based equivalents (3,4). Indeed, the products I compared had a protein content ranging from 17 - 21.2g per 100g which is far lower than the real meat equivalent.

For more information about protein and various protein sources see: https://www.healthfullymyself.com/post/spotlight-on-protein-and-are-you-really-getting-enough

Ultra-processed foods

Despite being viewed as a “healthier” option by many, most PBMAs fall into the category of ultra-processed foods. Ultra-processed foods as are defined by the NOVA system as:

“Industrial formulations typically with 5 or more and usually many ingredients. Besides salt, sugar, oils, and fats, ingredients of ultra-processed foods include food substances not commonly used in culinary preparations, such as hydrolysed protein, modified starches, and hydrogenated or interesterified oils, and additives whose purpose is to imitate sensorial qualities of unprocessed or minimally processed foods and their culinary preparations or to disguise undesirable qualities of the final product, such as colorants, flavourings, non-sugar sweeteners, emulsifiers, humectants, sequestrants, and firming, bulking, de-foaming, anticaking, and glazing agents” (11).

Generally, ultra-processed-foods (UPFs) are high in unhealthy types of fat, free sugars and salt, and refined starches, are energy-dense and are poor sources of dietary fibre, protein, and micronutrients and are often blamed for the modern health crises we have today (12). UPFs have been associated with several health problems, like overweight and obesity, as well as metabolic syndrome prevalence, LDL cholesterol, risk of hypertension, and higher risks of cardiovascular, coronary heart, and cerebrovascular diseases (13,14). Unfortunately, several studies have shown that reducing animal-based food is associated with the increased consumption of ultra-processed PBMAs, rather than healthier natural plant sources (15). Another study supports this, reporting that within vegetarian diets, vegans were the largest consumers of UPFs, followed by lacto-ovo vegetarians and pescatarians (16).

Being an ultra-processed-food means that the safety, nutritional, and health effects of PBMAs are potentially altered (17). This mostly stems from the ingredients and processing methods used which often involve, the addition of ingredients to modify the food’s properties (aka. food adulteration), high levels of food additives, mislabelling, alternations in the products’ vitamin or mineral content, and changes in macronutrient composition (1).

The following provides an overview of the stages of production and potential negative health impacts:

Protein isolation and functionalisation: Plant proteins are extracted and purified to produce flours, concentrates, or isolates and sometimes go through additional processing methods.

• The functionality of proteins may be compromised, as they can become denatured or aggregated during these processes (1).

Product formulation: The plant proteins are blended with a variety of other components, including carbohydrates, lipids, salts, flavours, and colours, to craft plant-based meat analogues that simulate the characteristics inherent in real meat products. Nutrients, like vitamins, minerals, dietary fibres, or nutraceuticals, may also be added to match or improve, the nutritional composition of real meat. 

• Concerns have been raised over the extensive use of additives in PMBAs including flavourings, colourings, binding agents, preservatives, and sweeteners. It should be noted that there is minimal evidence to suggest that this poses a significant health concern, with the exception of liquid smoke flavourings, which have been found to be potentially carcinogenic when consumed regularly in sufficient quantities (18).

• Several other concerns have been raised surrounding the potential presence of allergens, bacteria, mycotoxins, anti-nutrients, thermally induced carcinogens, and natural toxins (1). What is certain is that more research is required to provide answers to these concerns. 

Processing: The mixture of ingredients goes through a sequence of processing operations that promote the development of meat-like structures and properties. These operations often involve mixing, extrusion, shearing, moulding, and cutting.

• There are several chemical hazards that could potentially arise from the extrusion processing of PBMAs. Known carcinogens can be produced during the thermal processing of PBMAs (just as they are produced in real meat products too) (7).

• Sometimes during processing, trans-fatty acids are formed from vegetable oils (19). Research has proved the direct connection of trans fatty acids with cardiovascular diseases, breast cancer, shortening of pregnancy period, nervous system disorders, vision issues in infants, colon cancer, diabetes, obesity, and allergies (20). While many countries around the world have legislation in place to ban trans-fatty acids in food products, it is still advisable to check the nutrition label.

• Food processing may lead to the loss of certain beneficial nutrients, vitamins, minerals, and phytochemicals in plant-based foods, which can be destroyed or removed during the process (1)

Storage: The product, packaging materials, and environmental conditions must be carefully designed and controlled to ensure the safety and quality of PBMAs throughout storage, transportation, and distribution (1)

• Like real meat products, PBMA products should be stored under appropriate conditions (e.g., temperature, humidity, packaging) to reduce the growth of undesirable microbial contaminants (21). PBMAs are generally not strongly associated with concerns related to pathogenic diseases. However, they typically have a neutral pH, high moisture content, and a favourable nutrient profile, which makes them highly susceptible to microbial growth and spoilage (1).

Concluding remarks

Plant-based meat alternatives offer a solution for individuals seeking to reduce their meat consumption. In general, PBMAs have lower levels of saturated fat, and higher levels of fibre compared to real meat however, they often contain elevated levels of salt and lower protein levels. Additionally, the ultra-processing involved in PBMA production may alter their safety, nutritional quality, and health effects. However, this article highlights that the nutritional composition of each PBMA product can vary substantially, so it is essential that consumers read the nutritional labels of each product and prioritise options with minimal additives and a lower salt content.

Overall, it is important that PBMAs are not taken for granted as the healthier option, and while I believe in everything in moderation, I prefer for my clients to favour a minimally processed diet, rich in whole foods. However, when eliminating any food group from the diet, the risk of nutritional deficiencies is higher. Therefore, one must be more organised and pay more attention to what they are eating to ensure they are meeting their macro- and micro-nutrient needs. This is where a nutritionist can help tailor a diet that meets these needs and fits into your lifestyle.

For more information about nutrition consults with me or to book an appointment see:

https://www.healthfullymyself.com/about-3

*Disclaimer*

The information presented in this article is for educational purposes only and is based on our interpretation of the current research. No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

References

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