Plant-based meat is a staple of alternative proteins that offer enormous health benefits and are used by most people around the world. While meat substitutes such as tofu and tempeh have been around for ages, it’s only recently that the plant-based meat category has taken the healthy eating world by storm, with some products being nearly indistinguishable from traditional meat.
Yes, these products were once a category of rubbery, soy-based sausages, but now they’re offering impressive tasting foods.
Take this 2-minute read to learn whether plant-based meat is healthy. Or is it just another dietary trend and how does it affect your overall health?
What are plant-based meat alternatives?
Plant-based meat alternatives are food ingredients that are specifically designed to mimic the taste, aroma, texture, and most importantly, nutritional value of traditional meat using plant-based substances. These products offer a sustainable, ethical and healthy option for people who want to reduce or avoid meat consumption. Plant-based meat alternatives are made from soy, peas, lentils and other plant-based proteins and are used in a variety of forms such as burgers, sausages, nuggets, curries and stir-fries.
Top 5 Plant-Based Meat Alternatives
Tofu and Tempeh
Tofu and tempeh are made from soybeans. Soybeans are a great source of plant-based protein and are great for boosting protein levels in vegan and vegetarian diets. Soybeans also contain essential amino acids, fiber, vitamins, and minerals such as calcium and iron.
Tempeh has more protein and fiber than tofu and the fermentation process makes it easier to digest and absorb.
Ways to Add to Diet:
- Tofu: Add it to soups, stir-fries, or as a substitute for scrambled eggs.
- Tempeh: Can be marinated and grilled, added to tacos, or sliced and put on sandwiches.
Side Effects:
Some people may have an allergic reaction to soy. Excessive consumption may cause bloating and discomfort in some people.
Seitan (Wheat Gluten)
Seitan is a low-fat, cholesterol-free, protein-rich plant-based alternative that is an excellent meat replacement for heart disease sufferers. It provides more protein per serving than most other options. It also contains iron, selenium and vitamins that improve overall physical health and well-being. It replicates the chewy texture of meat, making it an excellent alternative to animal meat products.
Ways to Add to Diet:
- Stir-fry: Stir-fry with vegetables and sauces.
- Sandwiches: Use instead of sausages or as a filling in wraps.
- Baking or Grilling: Cook as you would chicken or beef.
Side Effects:
Since it is derived from wheat, it may not be suitable for people suffering from celiac disease or gluten intolerance. It may also cause bloating and gas in sensitive individuals.
Pea Protein Products
Pea protein is a protein found in peas that contains all nine essential amino acids that the body cannot produce. This protein source is best known for improving the nutritional value of your diet. Additionally, it is free of common allergens like soy and gluten and is gut friendly.
How to Add It to Your Diet:
- Burgers: Use pea protein based patties as a meatless burger option.
- Smoothies: Add pea protein powder to smoothies for an extra protein boost.
- Meatballs: Try this recipe for vegetarian meatballs.
Side Effects:
Mild digestive problems may occur in some people.
Lentils
Lentils are a plant-based protein source that’s rich in fiber, protein, iron and other important nutrients. The fiber content helps lower cholesterol and improve heart health. Lentils are a versatile protein that can be incorporated into a variety of dishes.
Ways to Add Them to Your Diet:
- Soups and Stews: Add them to soups for a hearty, protein-packed meal.
- Salads: Toss cooked lentils into salads for added texture and nutrition.
- Roasted Lentils: Use as a base for vegetarian meatloaf.
Side Effects:
High fiber content may cause gas and bloating. If prepared improperly, anti-nutritional compounds may interfere with nutrient absorption.
Jackfruit
Jackfruit is one of the most popular meat alternatives. It is rich in Vitamin C, Vitamin A, potassium, fiber, and other nutrients. Some studies suggest that bioactive compounds in the pulp and seeds may help prevent cardiovascular disease and reduce inflammation.
Ways to Add to Diet:
- Tacos: Use chopped jackfruit as a taco filling.
- Sandwiches: Replace pulled pork in sandwiches.
- Curries: It can be added to curries to create a meat-like consistency.
Side Effects:
Some people may have allergic reactions to jackfruit.
It is high in dietary fiber, which may cause digestive issues if consumed in excess.
Bottom Line
Plant-based meat alternatives offer a variety of benefits, from optimizing overall health to reducing environmental impact. Incorporating these alternatives into your diet allows you to enjoy your favorite foods in a delicious and nutritious way, without the use of animal products. However, be aware of possible side effects and choose an option that suits your dietary needs and preferences.