Odds are, if you’re transitioning to a plant-based diet you’ve already taken a trip down the freezer section at your grocery store and checked out the meat alternative options that run the gamut from burgers to “chicken” tenders and even artificial ground “beef.” There’s no denying that these replacement meats make the jump from a carnivorous diet to plant-based much less daunting, but are these artificial options really any good for your health?
We spoke with Anna Rios, RDN who also happens to follow an animal product-free diet to determine the health qualifications of meat alternatives so you can stay aware of what you’re really putting in your body when it comes to your new vegetable based diet.
They’re Highly Processed
It can be significantly more difficult to get enough protein on a vegan or vegetarian diet, and faux meats provide a simple solution to combat this. That being said, unlike animal protein, these meat alternatives are often highly processed and packed with preservatives and a slew of other less than ideal ingredients to give them their flavor. “The reason why I recommend having these types of vegan meats in moderation is the amount of fat and other additives they contain,” explains Rios. “A lot of the time they will contain high amounts of saturated fats, preservatives, and sodium.”
While this may not be necessarily dangerous for your body, it certainly takes away from the health benefit for your meal, and there are other, more natural methods of meeting your daily protein intake goals without loading your body with preservatives and processed ingredients. “It’s better to include more whole-food, plant-based proteins in your diet such as beans, chickpeas, lentils, tempeh, homemade seitan, and nuts/seeds,” suggests Rios.
These ingredients certainly don’t taste like meat, but if you’re leaving your carnivorous diet behind you, foods don’t necessarily *have* to mimic that flavor in order to still be delicious. In fact, there are any number of satisfying and filling vegan recipes that are reliant on beans and veggies to provide flavor, and are actually much better for your body than some meats.
Many meat eaters question what it is exactly that makes up these plant-based meat products, and it’s not actually all that much of a mystery. “Meat substitutes are typically made with soy, pea protein isolate, or gluten,” explains Rios. “These are not harmful to your body unless you are allergic or have food sensitivities, but it’s best to consume vegan meat alternatives in moderation (about once a week or so).” On top of preservatives, meat substitutes are often also packed with sodium which can lead to bloating and discomfort which is never ideal when trying to move towards a healthier lifestyle.
A good rule of thumb that Rios suggests is to check the nutrition label: the less ingredients, the better. “Try to find meat alternatives with minimal ingredients, lower sodium levels and lower amounts of saturated fat. I typically recommend Dr. Praeger's as a “healthier” meat alternative,” she says.
If eating meat replacements helps you to transition into a plant-based diet, there’s no reason not to continue to include this food in your eating plan. That being said, in order to properly reap the benefits of a vegetarian or vegan diet, turning to natural sources of protein and other valuable nutrients such as beans, cruciferous vegetables, and whole grains will ultimately serve your body well, allowing you to feel your best.
Saving time with the occasional veggie burger will not cause any lasting damage to your body, but staying aware of the nutritional value of your foods is essential for creating an eating plan that will adequately fuel your day.
