Find Out How Fake Meat Stacks Up to Traditional Meat
The market for plant-based meats in recent years has gotten meatier. Plant-based “chicken patties,” “hamburgers,” “sausages” and the like are popping up on grocery store shelves, fast-food menus and in restaurants across the country.
The diverse range and adaptability of plant-based meats, a.k.a. fake meats, have made them an appealing choice for anyone looking to explore a healthy, tasty alternative to traditional meat.
Meat substitutes are changing the way we eat, but are they actually healthier for us?
“The short answer is yes — but in moderation,” says Emily Black, a registered dietitian nutritionist at Geisinger. “And plant-based meats aren’t created equal, so it’s a good idea to compare the ingredient list to choose the best options.”
Whether you’re new to the plant-based scene or a longtime vegan, she breaks down their nutritional benefits — and drawbacks — and how plant-based meats can be part of a healthy, balanced diet.
What is Plant-Based Meat?
Popular with both meat and non-meat eaters, plant-based meat is exactly what it sounds like — meat made from plants. They can be made from a variety of plant-based proteins including:
- Soy
- Peas
- Beans
- Lentils
- Wheat gluten
These alternative protein sources look, taste and cook like “regular” meat. Many even have a similar texture.
“Some fake meats are surprisingly similar to animal meats,” explains Ms. Black. “Some even appear to ‘bleed’ like traditional meat does when touched.”
Besides looking (and tasting) the part, you can find meatless meat almost everywhere. You’ll find a variety of meatless selections to suit every palate, in numerous tasty forms, such as:
- Ground “meat”
- “Sausage” links
- “Chicken” nuggets
- “Fish” filets
- Fake “bacon”
“With so many meatless options widely available, it’s easier than ever to enjoy the occasional vegetarian or vegan meal or to adopt a plant-based diet,” Ms. Black says. “Not to mention, it’s a more environmentally friendly option.”
Nutritional Benefits of Fake Meat
Many meat substitutes offer a wide range of nutritional benefits like protein, iron and fiber. And they are often lower in saturated fats and calories — some even have no cholesterol.
“Many fake meats, especially those made from soy, are an excellent source of complete protein and make a great stand-in for traditional meat,” says Ms. Black. “A complete protein contains all the same essential building blocks of protein that your body needs but can’t create on its own.”
Plus, many fake meats are enriched with essential vitamins and minerals like B vitamins, zinc and omega-3 fatty acids that are naturally found in animal-derived meat and dairy, making them a valuable addition to a balanced diet.
Nutritional Drawbacks of Fake Meat
Not all fake meats are created equal, though. That’s why it’s important to do your research.
If you’re interested in trying a plant-based protein, look at the food label to get a better understanding of its ingredients. A good rule of thumb? The lower in sodium and saturated fat, the better.
“Some plant-based products that market themselves as healthy are anything but,” says Ms. Black. “You might think it’s a healthier choice because it’s made from plants, but how nutritious it is depends on the ingredients and how it’s made.”
Many plant-based alternatives are highly processed and, therefore, lack essential nutrients found in whole foods.
“Fake meats can be high in sodium, especially if they’re processed,” Ms. Black says. “They also can be high in sugar, carbs and fat from sources like coconut oil to better mimic the texture and juiciness of real meat.”
If you’re watching your sodium, you may want to avoid frozen or pre-packaged plant-based meats or, when you do eat them, pair them with a low-sodium side dish, such as salad, brown rice or steamed vegetables.
Tips to Incorporate Plant-Based Meat into a Balanced Diet
“Like anything, it’s good to enjoy these plant-based meats in moderation,” says Ms. Black. “While they offer some benefits, it’s important to eat most of your plants — fruits and vegetables — in their natural form, as whole foods for optimal nutrition.”
To maintain a balanced and healthy diet, consider pairing plant-based meats with a variety of whole foods and fresh ingredients. You can have fun with it and try diverse flavors. Their ability to absorb herbs and spices makes them suitable for Mediterranean, Asian, Mexican or classic American dishes.
Try adding plant-based sausage to an Italian pasta dish with grilled veggies or mixing plant-based ground meat into a taco filling topped with fresh, crisp cabbage slaw for a Mexican-inspired meal. A stir-fry featuring plant-based chicken, colorful vegetables and brown rice can provide a balanced dish, too.
“Ultimately, enjoying plant-based meats in a healthy diet involves creativity and balance,” says Ms. Black. “The healthiest diet is a well-rounded one, so enjoy fake meats paired with other food groups like fruits, vegetables, whole grains and legumes for a balanced meal.”
