Plant-based meat has grown in popularity in recent times. It became popular for its rising health consciousness, environmental concerns and concerns over animal welfare. These innovative food products are changing the way and offer new options for vegetarians, vegans and others. Plant based meat products are designed to look, taste, and cook like conventional meat, but are made with plant-based ingredients.
In this blog, let us understand what a plant-based meat alternative is and if it has any benefit on weight loss.
What is plant-based meat?
Plant-derived products made to replace animal meat which includes poultry, eggs, and seafood. These are also called as meat substitutes or meat alternatives. The plant-based meat mimics the taste, texture, and appearance of traditional meat. Just like any animal meat, plant-based meat has protein, fat, vitamins, minerals and water.
What is in plant-based meat and how is it made?
Plant-based meat is made using soy, peas, beans, milk, corn, wheat, lentils, rice, potatoes, plant protein isolates, and textured vegetable protein.
Mixture of other nutrients like fats, carbohydrates, and fibre to the final product. Mixture of all these ingredients is converted into a plant-based meat product, it undergoes processing in an extruder or forming machine. Flavouring agents and other additional formulations are added to enhance the plant-based meat.
Manufacturing processes of plant-based meat include stretching, kneading, shear-cell processing, press forming, folding, layering and extrusion. Unique forms and textures of plant-based meat are produced by each one of these manufacturing methods.
One manufacturing challenge faced by plant-based meat is identifying the optimal methods for combining protein and other ingredients to make sure it is scalable and it is not compromised nutritionally.
Popular types of plant-based meat alternatives
- Burgers
- Ground meat
- Sausages
- Chicken alternatives
- Deli slices
Why choose plant-based meat?
Choosing plant-based meat can be for various reasons. It can be due to:
1. For its health benefits
These plant-based meat are low in saturated fat, less cholesterol, and high in fibre. They are also lower in calories, less monounsaturated and higher polyunsaturated and are fortified with nutrients like vitamin B12, iron and calcium.
2. Environmental impact
Production of plant-based meats requires less water usage compared to livestock. They require less than animal farming, this can lead to reduced deforestation and destruction. Many plant-based producers employ sustainable farming.
3. Animal welfare
Choosing plant-based meat helps reduce the slaughtering of animals, on demand factory farming of animals.
4. Efficiency in food production and food security
Production of plant-based meat is more efficient in terms of converting plant protein into consumable food. It can be a viable solution to meet the rising demand of food for the growing population. This can help address the food security issues.
5. Culinary benefits
Plant-based industry has grown and many wide ranges of products have been introduced. This helps in formulating new recipes and also reduces preparation time.
Traditional meat vs plant-based meat
Let us compare both the meat to understand the nutrient profile.
The amino acid content can vary. We all know proteins are made up of amino acids and are divided into essential and non-essential amino acids. By the type of amino acid present proteins vary.
Animal protein contains all the 9 essential amino acids and is considered a complete protein. They are an excellent source of nutrients like iron, zinc, B vitamins, and vitamin D. Levels of saturated fat and cholesterol may vary, it also depends on the type of meat used.
Plant-based meat is produced to meet the standards same as the animal meat. They are majorly prepared by protein based products like soy, peas, and other legumes. They are fortified with vitamins and minerals including B12, iron, and calcium although the bioavailability of these can be low compared to animal meat. Plant-based meats are low in saturated fat and cholesterol-free. Fats used in plant based meat can be from sources like coconut oil or vegetable oil.
Is the quality of protein the same as animal meat?
The quality of protein in plant-based meat differs from animal protein. The animal protein is easily digested in the body when compared to plan-protein. Animal protein contains all the 9 essential amino acids whereas the plant-based meat protein does not contain all essential amino acids and needs to be combined or mis-matched with other sources.
Is plant-based meat ultra-processed?
Yes, plant-based meat is ultra-processed but it does not mean they are unhealthy. They are designed to mimic the taste, texture, and appearance same as the animal meat by using all plant-based ingredients.
Although it is prepared using plant-based ingredients, it is important to read the ingredients because it can have allergen ingredients like soy protein. Consuming without the knowledge can lead to serious conditions.
Manufacturing methods include protein extraction, flavouring, texturising, binding, colouring and preservation. Many flavouring agents, preservatives, colouring agents, binding agents are added for stability and to mimic the animal meat.
Long term research shows that alternative meats can affect the risk of developing a myocardial infarction or stroke.
It is best to read through the label to understand the ingredients used before consuming as they contain high amounts of sodium, added food additives. This can cause adverse side effects like developing risk of hypertension and cardiovascular disease.
Is plant-based meat healthy for weight loss?
Although plant-based meat has many potential benefits for human health, there is no sufficient record to suggest that it can be a sustainable diet due to its high sodium content. Plant-based meat has several nutritional advantages like:
1. Low in calorie and fat
Compared to meat, plant-based meat products are low in calories and saturated fat. This helps in overall calorie reduction.
2. Higher in fibre
Plant-based meat alternative is made of pulses, legumes and other plant based ingredients, they are typically rich in fibre. Fibre-rich food products help you feel satiated and full for a longer time. Plant based meat alternatives helps you feel full for longer and reduce snacking in between meals.
3. Nutrient-dense
Many plant-based meat alternatives are fortified with nutrients like iron, vitamin B12, and calcium. Fortified meat alternatives ensure you get all the necessary nutrients. They are a good source of protein when combined with a balanced diet, it helps you achieve a healthy body.
Plant-based meat is high in fibre and other nutrients. Overeating plant-based meat that is high in sodium and other additives can increase your weight. They are also highly-processed which can counteract some health benefits if consumed in large quantities.
Combining plant-based meat along with a balanced meal which includes vegetables, whole grains, fruits, beans and legumes will be beneficial for overall health. It is also very important to read the labels before choosing. Opting for low sodium levels and additives is advisable.
Drawbacks of plant-based meat alternatives
Although plant-based alternative is very popular and its demand growing, it does have some drawbacks, like
- They are highly processed.
- It is more expensive.
- The taste and texture is different to animal meat and not all may prefer it.
- Many can have allergic reactions to the products present in plant-based meat.
Conclusion
Plant-based meat is increasingly seen in plates around the world. It can be a healthy and effective component of a weight loss plan when combined with lower calorie, healthy fats and added fibre. It has made a significant shift in the food industry and offers a wide variety of protein sources.
It is best to choose the one that is minimally processed. Maintain a balanced diet to achieve best results. By mindful choices, plant-based meat can contribute to successful and sustainable weight loss.
Kripa N
Senior Clinical Dietitian, Simplyweight
