Decoding Plant-Based Meat: Unveiling the Key Ingredients
Plant-based meat is a type of food that mimics the taste, texture, and appearance of animal meat, but is made from plant ingredients. Plant-based meat products are becoming more popular as consumers seek healthier, more ethical, and more environmentally friendly options. But what exactly is plant-based meat, how does it compare to animal meat, and what are the benefits and drawbacks of consuming it?
In this article, you will learn about:
Table of Contents
- What is plant-based meat?
- Can plant-based meat replace animal meat?
- What are the health benefits of consuming plant-based meat?
- 2 Traps: Watch out for sodium content and saturated fat
- Frequently Asked Questions
- References
What is plant-based meat?
Despite the seemingly contradictory name, “plant-based meat” refers to “simulated meat products made from plant-based ingredients.” It utilizes ingredients such as peas, wheat, and chickpeas as primary sources of protein, combined with plant oils and beets to create meat-like color and texture.
Plant-based meat: It replaces animal protein sources in conventional meat with plant proteins like peas, wheat, and brown rice, and incorporates coconut oil and potato starch. In terms of ingredients, plant-based meat is similar to low-fat or medium-fat plant-based protein sources like beans, fish, eggs, and meat. It also contains ample dietary fiber, providing an alternative for vegetarians. It’s essential to note that not all plant-based meat is necessarily “fully vegan.” If a plant-based meat product claims to be vegetarian, it should specify the type, such as vegan, ovo-vegetarian, lacto-vegetarian, lacto-ovo vegetarian, or plant-based excluding five pungent vegetables. Consumers should pay attention to these labels when making purchases to find products that meet their specific dietary preferences and needs.
Why choose plant-based meat? There are many reasons why people may opt for plant-based meat over animal meat, such as environmental, ethical, health, or personal reasons. According to a report by the United Nations, animal agriculture is responsible for 18% of greenhouse gas emissions, more than the combined exhaust from all transportation. Animal farming also consumes large amounts of water, land, and energy, and contributes to deforestation, biodiversity loss, and animal suffering. By choosing plant-based meat, consumers can reduce their environmental impact and support animal welfare.
Can plant-based meat replace animal meat?
Plant-based meat mimics the taste and appearance of meat using plant ingredients, but can it truly replace the protein amino acids of meat nutritionally? There are nine essential amino acids that the human body cannot synthesize on its own, known as “essential amino acids.” If these are insufficiently consumed, it can lead to nutritional imbalances.
While soybeans and peas contain essential amino acids, some, such as methionine, are present in lower quantities. Supplementing with other foods is necessary to avoid potential deficiencies. Fortunately, cereal proteins are rich in amino acids lacking in peas, making plant-based meat suitable for those who regularly consume rice and wheat. Additionally, when purchasing plant-based meat, selecting items with added cereal proteins like rice protein or wheat protein is an effective way to ensure adequate intake of essential amino acids.
Another concern is the bioavailability of plant proteins, which refers to how well the body can absorb and utilize them. Animal proteins generally have higher bioavailability than plant proteins, meaning that more protein is available for the body to use. However, this does not mean that plant proteins are inferior or inadequate. A study by the University of Massachusetts found that plant-based meat had similar bioavailability to animal meat, and both were higher than tofu. This suggests that plant-based meat can provide comparable protein quality to animal meat, as long as the quantity and variety of plant proteins are sufficient.
What are the health benefits of consuming plant-based meat?
Plant-based meat is not only a delicious alternative to animal meat, but also a nutritious and beneficial choice for your health. Here are four major health benefits of consuming plant-based meat:
Lowers blood lipids and cholesterol:
Most plant-based meats include plant oils, such as coconut, sunflower, or canola oil, which are rich in unsaturated fatty acids. These fats can help lower the levels of low-density lipoprotein (LDL) cholesterol and triglycerides in your blood, reducing the risk of cardiovascular diseases. Plant-based meats also contain less saturated fat and cholesterol than animal meats, making them suitable for individuals with high blood lipids or cholesterol. According to a recent study by Stanford University, participants who ate plant-based meat for eight weeks had lower LDL cholesterol levels than those who ate animal meat.
Reduces the risk of colon cancer:
Consuming excessive processed and red meats may increase the risk of colon cancer, as they contain high amounts of heme iron, nitrites, and polycyclic aromatic hydrocarbons (PAHs), which can damage the DNA of the colon cells and promote tumor growth. Replacing them with plant-based meat can decrease the intake of these carcinogens and increase the intake of dietary fiber, which can protect the colon from inflammation and oxidative stress. A meta-analysis of 29 studies found that high intake of dietary fiber was associated with a lower risk of colorectal cancer.
Decreases inflammation, improves skin:
Plant-based meat lacks the inflammatory factors present in red and processed meats, such as heme iron, arachidonic acid, and endotoxins, which can trigger the production of pro-inflammatory cytokines and cause chronic inflammation in the body. Chronic inflammation can lead to various health problems, such as skin inflammation, eczema, allergies, acne, and premature aging. Consuming plant-based meat can help alleviate these issues by providing anti-inflammatory phytochemicals, such as polyphenols, flavonoids, and carotenoids, which can modulate the immune system and reduce oxidative stress. Additionally, some plant-based meats use beets as a natural coloring agent, which are rich in antioxidants, such as betalains and betaine, that can scavenge free radicals and promote skin health.
Aids in weight loss:
Opting for low-fat, low-calorie plant-based meat can contribute to weight loss by reducing the energy density of your diet and increasing your satiety. Plant-based meat can also provide more protein than some animal meats, such as pork or chicken, which can boost your metabolism and preserve your muscle mass. Protein is essential for weight loss, as it can increase the thermic effect of food (TEF), which is the amount of calories burned during digestion, absorption, and metabolism of food. A study by the University of Copenhagen showed that a high-protein diet increased the TEF by 15%, compared to a low-protein diet, which increased it by 10%.
2 Traps: Watch out for sodium content and saturated fat
Plant-based meat can be a delicious and nutritious alternative to animal meat, but it is not without its drawbacks. One of the main challenges is to balance the flavor and texture of plant-based meat with its health impact. To achieve this, some plant-based meat products may contain high amounts of sodium and saturated fat, which can pose health risks if consumed excessively.
Sodium is an essential mineral that regulates blood pressure and fluid balance, but too much of it can lead to hypertension, stroke, and kidney disease. The World Health Organization (WHO) recommends limiting sodium intake to less than 2,000 mg per day. However, some plant-based meat products may contain more than half of this amount in a single serving. For example, a commercially available plant-based meat spaghetti contains approximately 1,263 mg of sodium, while a regular meat spaghetti contains about 800 mg. This is because plant-based meat products often rely on salt and other seasonings to enhance their flavor and mimic the savory taste of animal meat.
Saturated fat is another nutrient that should be consumed in moderation, as it can raise the level of low-density lipoprotein (LDL) cholesterol in the blood, which can increase the risk of heart disease and stroke. The American Heart Association (AHA) recommends limiting saturated fat intake to less than 13 grams per day for a 2,000-calorie diet. Although plant-based meats generally have lower saturated fat content than animal meats, some products may still contain significant amounts. For instance, the saturated fat content per 100 grams in commercially available plant-based burgers ranges from 0.7 to 7.1 grams, while pork mince ranges from 5.4 to 9.3 grams. This is because some plant-based meat products use coconut oil or palm oil as sources of fat, which are high in saturated fat.
Therefore, whether for the general public or those with cardiovascular diseases and hypertension, it is advisable to carefully scrutinize ingredient lists and nutritional labels, considering intake levels when purchasing plant-based meat products. Moreover, it is important to consume plant-based meat as part of a balanced diet that includes plenty of fruits, vegetables, whole grains, nuts, seeds, and legumes, which can provide fiber, antioxidants, vitamins, minerals, and other beneficial nutrients.
Frequently Asked Questions
Is plant-based meat safe for people with allergies?
Plant-based meat may contain allergens, and individuals with allergies should carefully check ingredient lists before consuming them. Common allergens include soy, wheat, and nuts, which are often used as sources of protein, gluten, and fat in plant-based meat products. Some plant-based meat products may also contain traces of other allergens due to cross-contamination during processing or packaging. Therefore, people with allergies should always read the labels and look for allergen warnings on plant-based meat products. If in doubt, it is best to consult a doctor or a dietitian before trying plant-based meat.
Is plant-based meat expensive?
The cost of plant-based meat varies, but it can be relatively more expensive than conventional meat products. Factors such as brand, ingredients, and processing methods contribute to the price difference. Plant-based meat products often use novel or patented technologies to create realistic meat-like textures and flavors, which can increase the production cost and the market value. Moreover, some plant-based meat products use organic or non-GMO ingredients, which can also raise the price. However, as the demand and supply of plant-based meat increase, the cost may decrease over time. Additionally, some studies suggest that plant-based meat may have lower environmental and social costs than animal meat, as it can reduce greenhouse gas emissions, land use, water use, and animal suffering. Therefore, the cost of plant-based meat should be considered in a broader perspective that includes not only the monetary value but also the ethical and ecological value.
References
- [1] Impossible Foods. (2020). How is the Impossible Burger made? Retrieved from https://impossiblefoods.com/faq/#how-is-the-impossible-burger-made
- [2] Beyond Meat. (2020). Beyond Burger. Retrieved from https://www.beyondmeat.com/products/the-beyond-burger/
- [3] Lee, H. Y., Woo, J., Chen, Z. Y., Leung, S. F., & Peng, X. H. (2010). Serum fatty acid, lipid profile and dietary intake of Hong Kong Chinese omnivores and vegetarians. European journal of clinical nutrition, 64(10), 1095-1101.
- [4] Tuso, P. J., Ismail, M. H., Ha, B. P., & Bartolotto, C. (2013). Nutritional update for physicians: plant-based diets. The Permanente Journal, 17(2), 61.
- [5] Huang, R. Y., Huang, C. C., Hu, F. B., & Chavarro, J. E. (2016). Vegetarian diets and weight reduction: a meta-analysis of randomized controlled trials. Journal of general internal medicine, 31(1), 109-116.
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