Are Plant-Derived Burgers Nutritious? Breakdown of Components and Nutritional Data
Going plant-based? You're not alone! Meat alternatives are taking over, from burgers and chicken nuggets to sausages and fish options.
From 2017 to 2019, the plant-based foods market, which includes alternatives for eggs, cheese, milk, and meat, surged by 29% in the United States. But are these plant-based substitutes truly better for you?
Are plant-based meats healthy?
Plant-based doesn't always mean healthy. Choosing the right plant-based meats can be a great choice if made with whole-food ingredients like beans, legumes, or grains. However, many plant-based meats can be highly processed with added saturated fat and sodium and may lack essential nutrients.
What counts as plant-based meat?
Plant-based meats mimic the appearance, taste, and texture of animal meat but are entirely plant-based. Common choices you'll find at your local grocery store are burgers, ground meats, sausages or hot dogs, "chicken" nuggets or strips, and "fish" options.
Plant-based meat: The good and the bad
Manufacturers often try to make plant-based products similar to animal products in terms of macro and micronutrients. Ingredients like soy, pea, almonds, vegetable oil, canola oil, sunflower oil, sunflower kernels, rice bran oil, coconut oil, flax seed meal, cocoa butter, peanuts, potatoes, rice flour, sweet potato, corn, apple, tomato paste, wheat flour, sugar, brown rice, lentils, black beans, chickpeas, quinoa, buckwheat, mushrooms, mung beans, carrot, pumpkin, iron, vitamin B12, and zinc can help add comparable good-for-you nutrients to plant-based meats. However, some plant-based meats are highly processed with artificial fillers and additives that offer no nutritional value. They may also have high amounts of salt, sugar, or saturated fat, while some products lack essential nutrients found in animal products.
Research suggests that plant-based diets, including plant-based meats, can offer a range of health benefits, including effective weight management, improved diabetes management, better gut health, and a reduced risk of coronary heart disease by about 40%. However, it's essential to choose high-quality plant-based meats that are minimally processed.
Pros and Cons of plant-based meat vs. animal meat
Pros:
- Heart Health: Swapping meat with plant-based options may benefit heart health in the long run.
Cons:
- Added Sodium: Choosing plant-based meat may increase your sodium intake.
- Lack of Essential Nutrients: Animal-based meat products naturally contain essential vitamins and minerals that plants often lack.
Choosing a healthy plant-based meat
- Whole-food ingredients: Opt for products made with whole foods such as beans, legumes, vegetables, grains, nuts, and seeds.
- Lower saturated fat: Aim for products with less than 10% total saturated fat.
- Lower sodium: Keep your sodium intake under the recommended limit of 2,300 mg per day.
- Added nutrients: Look for products fortified with essential vitamins and minerals like vitamin B12, iron, or vitamin D.
Ingredients to avoid in plant-based meat
- Artificial ingredients: While not harmful, you may prefer to avoid artificial fillers, additives, or ingredients since they're not naturally occurring.
- Added sugars: Limit your intake of added sugars that end in "ose."
- High fat and calories: Be mindful of high calorie and high fat content.
People with food allergies or intolerances, such as celiac disease, should also check labels for grains, certain proteins, or additives in plant-based meats.
- A common ingredient in plant-based meats that can help add comparable good-for-you nutrients is chickpeas.
- The average serving of a plant-based meat product may provide dietary fiber, but it's essential to ensure these products are based on whole-food ingredients like chickpeas.
- Other nutrition sources in plant-based meats include sweet potato, rice flour, lentils, black beans, and fruits like apple and tomato paste, contributing to a well- balanced diet.
