Should you give up your plant-based meat? Here's what the research says and how to choose the best plant meat for your health.

A recent headline read, "Plant-Based Meats No Better Than Animal Meat for Heart Health, Study Finds" while another headline stated, "Plant-based meat substitutes may be healthier for the heart than real meat."

With contradicting information, no wonder there is always confusion around nutrition. So, which is correct?

If you don't look beyond the first headline, you may think that's the end of the story and meat is the winner. But before that conclusion is drawn, it's important to understand the study to which they're referring, how to choose healthier options of plant-based meat alternatives, and why plant-based meats still come out on top when considering your health and the impact on the planet.

In this article, we will dive into what the research says about plant-based meat and what that means for you. We'll talk about how to choose the healthiest plant-based meat alternatives that benefit you, your family, and the planet.

What are meat alternatives?

Meat alternatives are meat substitutes using ingredients that try to mimic traditional meat taste and texture. Meat alternatives are also called meat analogs, meat substitutes, mock meat, and imitation meat. Many meat alternatives aim to look, taste, and feel like an individual is eating meat, while other meat alternatives aim to provide a nutritional profile similar to meat. You may have tried Impossible Burger, which is meant to replicate the taste and texture of meat, while also providing equivalent protein.

Bean burgers are a good example of a meat alternative that may not have the exact texture of meat, but they provide similar nutrition to meat since they offer excellent sources of protein and iron.

The good news for those trying to eat less meat and more plants is that plant-based meat alternatives are now available everywhere. Find veggie meat crumbles in the frozen section of your grocery store, plant-based bacon in the refrigerated area, and even freeze dried taco filling on the shelves.

Whether you want to replicate the meaty texture of meat or you'd like to ensure you're still getting plenty of protein when you swap out meat with plants, the options are plentiful.

Whole Food Meat Substitutes

photo credit: Nadine Primeau

Whole plant-based foods that are not altered from their original state make excellent meat substitutes because they offer boatloads of nutrition, like fiber, vitamins, minerals, and antioxidants.

Certain plant-based foods can naturally imitate the experience of eating meat because of their chewy texture and umami flavor. Mushrooms naturally have an umami flavor and become a meat-like texture when you cook them over medium heat for an extended period (Wicked Kitchen has perfected this process!). Plus, they're loaded with fiber, B vitamins, and phytonutrients that have been shown to support gut, brain, and immune health.

Some plants also resemble the appearance of meat, like jackfruit, which looks and has a texture similar to pulled chicken or pork when it's harvested before fully becoming ripe. (Slather your favorite BBQ sauce on it and you have a fiber and nutrient-rich BBQ sandwich that tastes like the real thing!). This Jackfruit Carnitas Pizza is one of my personal favorites. Jackfruit is packed with gut-loving fiber.

Other plants that can be grilled like a steak include eggplant, butternut squash, and cauliflower. While the texture and flavors may not exactly replicate steak, the grilling process and seasonings can be the same, making them festive and tasty alternatives to traditional meat. They offer lots of nutrition, including fiber, vitamins, minerals, and antioxidants. Some, however, may not have the same protein content as meat.

Whole or minimally processed plant-based foods that have the ability to replicate meat include:

• Mushrooms

• Eggplant

• Jackfruit

• Beets

• Cauliflower

• Butternut squash

• Plantain

• Beans*

• Lentils*

• Chickpeas*

• Nuts*

• Seeds*

*Denotes an excellent source of protein

5 plant-powered recipes offering a steak-like experience

Chipotle Rubbed Butternut Squash "Steaks"

Grilled Mediterranean Eggplant "Steaks"

Cauliflower "Steak" with Peanut Sauce

Portobello Mushroom "Steak" Sandwich

Mushroom Lentil Chorizo Taco Bowl

Minimally Processed Plant-Based Meat Alternatives

photo credit: Charles Deluvio

There are numerous delicious bean, grain, or lentil burgers in the frozen section of the supermarket that are crafted from whole plant-based ingredients. Some popular options include NoBull Burgers, Actual Veggies, and Dr. Praeger's. These burgers may contain ingredients such as lentils, beans, sweet potato, quinoa, chia seeds, carrots, onions, chickpea flour, and spices – all of which are nutritious choices!

These types of frozen veggie burgers are considered minimally processed. For example the chickpea flour in the NoBull burgers is whole dried chickpeas ground into a flour. Because the original state of the chickpea is altered into a flour, it’s considered processed, albeit minimally and maintaining much of its nutrition. See our article on processed versus unprocessed foods here if you’d like to learn more. 

For the most flavorful and satisfying experience, consider adding all of your traditional preferred toppings, like pickles, onion, tomato, lettuce, and a yummy plant-based sauce.  

Other minimally processed choices that are highly recommended due to their stellar nutrition content and ability to support your health, especially when used in place of meat, include:

• Tofu

• Tempeh

• Bean burgers

• Whole grain burgers

• Veggie burgers

• Mushroom-based meats*

*Meati provides "chicken cutlets" and "carne asada steaks" crafted with mushrooms to mimic the authentic texture and taste of traditional chicken and steak. The resemblance to the genuine products is so striking that I found myself checking the ingredient list five times when I initially prepared them!

5 Nutrient-Dense Minimally Processed Meat-Like Recipes

Jamaican Jerk Tofu with Pineapple Salsa

BBQ Tempeh with Cabbage Kale Slaw

Lentil Quinoa "Meatballs"

Better Than Your Frozen Black Bean Burgers

Tofu Banh Mí

Ultra Processed Plant-Based Meat Alternatives

Plant-based burgers that are highly processed typically contain only the protein part of the whole food ingredient, along with added oil and excessive salt. For instance, the Beyond Meat Burger includes pea protein and avocado oil. Pea protein undergoes processing that isolates the protein from the pea, removing a significant portion of the fiber, phytonutrients, vitamins, and minerals. Many plant-based oils may also be highly processed unless they are virgin or cold-pressed. Other examples of highly processed plant-based options are Gardein and Impossible Burger, both utilizing soy protein or soy protein isolate.

Soy presents an excellent meat-free alternative due to its rich protein content. Organic tofu, tempeh, soybeans, edamame, or soy milk are healthier choices as they retain most of the nutrients present in whole soybeans, such as fiber, protein, calcium, iron, and phytonutrients. The health benefits of soy are derived from the synergy of all its components, rather than solely from soy protein isolate.

What research is saying about plant meat alternatives

Let's look deeper into the research.

The first article, "Plant-Based Meats No Better Than Animal Meat for Heart Health, Study Finds," found no significant difference between animal meat and plant meat and slightly higher blood pressure in the plant meat group. This wasn't a surprise given the plant meat group’s sodium was over 3300 mg/day compared to the animal meat group which was just over 2300 mg/day. It's clear they were using an ultra processed product considering that high sodium content. The study also stated that participants ate "high amounts" of these ultra processed meat alternatives. Consuming these foods on occasion may be okay, but consuming them daily and often is not something I would recommend, as a plant-based dietitian, due to the high sodium and ultra-processed nature.

Contrary to this study, the SWAP Meat Study, resulted in lower LDL cholesterol, lower TMAO (a risk factor for heart disease) and improved microbiome (better gut health) when Beyond Meat was swapped in place of beef. Looking further at the nutrition content, the plant meat group consumed slightly less saturated fat and double the amount of fiber, which could potentially offer cholesterol and microbiome benefits long term. Many individuals struggle with inadequate fiber intake, which plays a crucial role in promoting good health. Therefore, incorporating plant-based meat alternatives that are rich in fiber could be advantageous.

Another study, titled "Plant-based meat substitutes may be healthier for the heart than real meat," referenced a systematic review of 12 research studies. The review highlighted a wide variation in nutritional value among plant-based meats, particularly in terms of sodium and saturated fat content. The researchers concluded that replacing animal meat with plant-based alternatives could enhance cardiovascular health and reduce risk factors for heart disease, including LDL cholesterol and body weight.

It is important to note that the research discussed above focuses on comparing minimally or ultra processed plant-based meat alternatives with animal meat. Studies comparing whole plant-based foods, such as beans, lentils, or tofu, with animal-based products have consistently shown significant improvements in cardiovascular outcomes, overall health, and longevity.

How to choose the healthiest plant-based meat alternative

Before making a purchase, it's important to check the ingredients because the nutritional content and ingredients can vary between brands.

Start by examining the ingredient list for whole foods such as black beans, chickpeas, lentils, quinoa, vegetables, mushrooms, and spices. Products that include these ingredients are ideal choices for frozen or refrigerated plant-based meat alternatives as they provide essential nutrients like fiber, protein, vitamins, and minerals.

Additionally, pay attention to the fiber content. A good source of fiber is 3 grams per serving, while an excellent source contains over 5 grams per serving.

Monitor the levels of saturated fat and sodium as well. The recommended daily intake for saturated fat is less than 10% of total calories or under 22 grams on a 2,000 calorie diet. The American Heart Association suggests limiting saturated fat to less than 6% of calories or less than 13 grams per day. If a vegan option contains high levels of saturated fat, factor it into your daily intake.

For sodium, the national guidelines advise consuming less than 2,300 mg per day, while the American Heart Association recommends less than 1,500 mg daily. Check the sodium content per serving on the packaging and incorporate it into your daily sodium intake.

If you prefer not to closely track these numbers, aim to consume whole plant-based foods 85–90% of the time and reserve ultra processed foods to 10–15% of your diet. Emphasize foods like beans, lentils, peas, tofu, tempeh, whole grains, nuts, and seeds for plant-based protein, and ensure you include a variety of fruits and vegetables.

Should You Give Up Your Plant-Based Meat Alternative?

In my opinion, plant-based meat alternatives provide choices for those who are not quite ready to completely replace beef with beans or for those who are exclusively plant-based and occasionally want to include them. If plant-based brands could reduce the sodium and saturated fat content while maintaining the fiber in their products, we could observe significant cardio-metabolic differences between plant-based meat alternatives and animal-based meat. This is achievable! For instance, Beyond Meat has started using avocado oil instead of coconut oil, resulting in a decrease in saturated fat in their burger patties from 5 grams to 2 grams, without compromising flavor or texture.

Opting for a plant-based meat alternative can help decrease the consumption of industrialized meat and potentially offer more fiber and phytonutrients, as well as less fat, depending on the brand.

Meat production has negative environmental impacts like deforestation, pollution, and forest fires. Much of the land is used to grow GMO soy for animal feed, requiring a significant amount of pesticides, further damaging ecosystems, emitting high levels of greenhouse gases, and wasting water.

Plant-based products result in lower greenhouse gas emissions compared to the animal products they replace, require less agricultural land, consume less water, and cause less pollution than animal farming.

We are aware that plant-based alternatives are more environmentally friendly (and obviously more animal-friendly!). Opting for the most whole and minimally processed plant-based meat alternatives can absolutely lead to better health outcomes.

What are your thoughts? Do you enjoy plant-based meat alternatives, or do you find satisfaction and happiness with a lentil burger?