Plant-based meat alternatives – good or bad?

Impossible Burger Patties Made From Plants

There is a saying that “The best diet is the one that you can stick to”.

And as many more people seek to reduce their consumption of animal products, there is a time and place for the plant-based alternatives. It is especially true for those who might be in the process of transitioning, learning how to cook (or cook plant-based, the philosophy is different than the standard meat-potato-veg plate) and at the same time developing a bit more sophisticated taste palette.

If it comes to processed foods, plant-based meat substitutes are considered UPF (Ultra Processed Foods).

Yes, they are considered foods with higher energy density but that’s why the question of what you are pairing it with, comes in handy.

If there’s one lonely Linda McCartney sausage on your plate next to ¾ of veg then surely that is a different story than eating it with a plate of chips and ketchup, right?

Remember, usually the problem is not the plant-based meat but the absence of fruit and veg!

For those who wish to live off plant-based meat alternatives simply substituting them for what they used to eat, there are a couple of things to consider.

• Plant-based meat alternatives are classified as ultra-processed foods and may contain ingredients like soy protein isolate, pea protein isolate and various additives. These processed ingredients may not be as healthy as compared to whole foods.

• They often are high in sodium, which can be a concern for people with high blood pressure or those trying to reduce their sodium intake.

• Consuming diets high in ultra-processed food can potentially causes excess caloric intake and weight gain.

• Ultra-processed foods can contain additives and preservatives to improve taste, texture, and shelf life. Some individuals might be sensitive to these additives.

• Some plant-based alternatives might lack certain nutrients, for example fish alternatives will lack omega-3 fatty acids. It's important to ensure these nutrients are adequately supplied through other dietary sources or supplementation.

Vegan Sausage Shakshuka

On the flip side:

1. Plant-based patties are lower in total and saturated fat compared to traditional meat patties and contain zero cholesterol (they are similar in calories and protein) which can be beneficial for heart health.

2. They have more fibre than meat and therefore might seem to be a healthier option with regards to gut / digestive health.

3. Some plant-based alternatives might be lower in caloric content which could be helpful for weight management.

Overall, it is not just the meat alternatives that we eat that matter but all the other foods that we consume in our diet.

Conclusion: if you were looking for a black or white answer then I’m sorry, I haven’t delivered. But if it comes to nutrition – it is never black and white.

Personally, I find meat substitutes quite heavy on my tummy and pretty expensive compared to other plant proteins, including tempeh or tofu. They do have a small place in my freezer for those emergency times when I run out of any other food including pasta (it never happens haha). And if that’s the only option on the menu that’s edible (meat-free) then I’ll have the overpriced Beyond Burger. And I might even enjoy it.

Thoughts? Questions? Let me know in the comments please.