What are plant-based meats? Are they healthier? Are there more nutritional benefits?
Plant-based meats are meat alternatives made only from plant sources. They are vegetarian-friendly alternatives that aim to mimic meat products’ texture, taste, smell, and appearance. In today’s market, plant-based meats come in many forms, such as burgers, nuggets, beef, etc.
Ingredients used in plant-based meats vary from brand to brand; some are suitable for vegans, while others contain non-vegan ingredients like dairy or eggs. Manufacturers use various ingredients like soy protein, pea protein, or seitan predominantly for their high protein content and their ability to give their products a more authentic meat-like texture.
What are the nutritional differences between plant-based meat and beef?
| Per 100g | Plant-based ground beef | 90% lean ground beef |
| Protein (g) | 17.0 | 20.1 |
| Fat (g) | 14.0 | 10.8 |
| -Saturated Fat (g) | 7.0 | 3.9 |
| Sodium (mg) | 331 | 64 |
The comparison table shows that although plant-based meat has similar protein content as fresh beef, it contains a significantly higher fat, saturated fat, and sodium content.
Hence, here are some tips to optimise nutrient intake when choosing plant-based meat and natural protein sources:
- When shopping for plant-based meats, choose products lower in sodium and with no added sugar
- Control consumption of plant-based meats due to higher amount of fat
- Encourage natural whole food options such as tofu, tempeh, beans, lentils, nuts, and seeds as protein sources
Plant-based meats are a tasty alternative for those who avoid meat. However, they contain added flavourings and have higher sodium and saturated fat content compared to regular meat. Thus, it is encouraged to consume natural sources of protein to maximise health benefits without increasing risks of cardiovascular diseases and other metabolic conditions.
