In recent years, meat substitute products have taken the food market by storm. For ecological, ethical, or health reasons, more and more people are turning to vegetarian or vegan diets. Many vegans and vegetarians use supermarket-bought meat substitutes as part of their regular meals. These products can be quite polarizing: some people claim meat substitutes are unhealthy, while others see them as a sensible alternative to traditional meat.
Despite their popularity, an important question remains: are meat substitutes healthy? In this article, we will examine that question in more detail by looking at the ingredients, manufacturing processes, and potential health effects of meat substitutes.
The Growing Popularity of Meat Substitutes
Twenty years ago, it would have been much more difficult for vegans to find suitable products in grocery stores. Vegan meat substitute products or vegan restaurants were far less common. These days, you may often hear that these vegan substitutes are unhealthy and that real meat is significantly better for you.
At the same time, many people are exploring a vegan diet, while others simply aim to reduce their consumption of animal products. As a result, they increasingly turn to vegan meat substitutes. But now, are meat substitutes healthy or unhealthy?
What Are Vegan Meat Substitutes?
Meat substitutes are plant-based foods designed to mimic the aroma, taste, texture, and appearance of meat products. Some believe that all meat substitutes are automatically unhealthy because they supposedly lack sufficient nutrients and are often industrially processed. The food industry, however, produces these items in line with vegetarian and vegan guidelines, offering a wide array of creative and diverse options.
Often made from plant proteins such as soy, peas, or grains, these substitutes aim to resemble meat in both taste and texture. They come in forms ranging from patties and sausages to ground “meat,” frequently consumed by vegetarians and vegans to meet protein requirements. These items can be an important source of plant-based protein and help people transition from a meat-heavy diet to a meat-free one by replicating the satisfying mouthfeel of meat.
Nevertheless, some argue that meat substitutes are unhealthy and not a solid replacement for conventional meat. They point to the ingredients and production methods as the main issues.
How Meat Substitutes Are Made and Their Composition
Meat substitutes can be derived from various base ingredients, particularly soy, grains, lupins, or mycoprotein (fungal-based). The manufacturing and composition of these products can vary widely. In soy-based substitutes, for example, soybeans are soaked and milled, with fibers and husks removed. Then the protein is coagulated and pressed into blocks.
Lupin-based substitutes begin with lupin flour, which is mixed with water and filtered until only the protein remains. These proteins typically form the base material for both healthy and less-healthy meat substitutes.
Meat substitutes made mainly from lupins, mushrooms, soy, or peas are especially recommended. Products based largely on wheat protein (gluten) tend to be less healthy, containing preservatives and flavor enhancers. Although they can be eaten occasionally without major concerns, they are not truly nutritious. Whether a meat or dairy substitute is somewhat unhealthy or not depends on its specific composition; most vegan meat substitute products can be safely consumed often, provided they are not your only source of protein.[1]
5 Key Facts About Meat Substitutes
- They are good plant-based protein sources and a healthy alternative to meat.
- They can help reduce animal-based food consumption and thereby lower environmental impact.
- They come in many forms, such as ground beef, sausages, burger patties, etc.
- They can be used in diverse recipes, making a vegan diet more varied and flavorful.
- When shopping for meat substitutes, pay attention to high-quality ingredients and minimal additives.
Why Some Meat Substitutes Are Unhealthy
Certain meat substitutes contain mostly gluten, artificial flavorings, and binders. These are undoubtedly less healthy and should not be consumed too often. However, there are also far healthier options. You can often recognize good substitutes by their limited reliance on wheat gluten as both the protein source and binding agent, and by having fewer preservatives and flavor enhancers. High concentrations of gluten can be problematic, and many people do not tolerate it well.
Almond, rice, oat, coconut, or soy-based products can be good replacements for milk and yogurt. Coconut- and almond-based items often contain beneficial fats and high-quality proteins. Be mindful to choose varieties with minimal added sugar.
Emulsifiers and Additives
Unhealthy meat substitutes may contain various emulsifiers that help maintain texture and shelf life. Unfortunately, emulsifiers can negatively affect gut flora and the intestinal lining. Similar to the protective lining in the stomach, the intestinal lining wards off pathogens and absorbs nutrients. Emulsifiers can prompt inflammatory bacteria or transform existing bacteria into more harmful strains, potentially damaging or degrading the intestinal lining, thereby raising the risk of inflammatory bowel diseases and possibly contributing to diabetes. A study from 2014, published in the journal Gastroenterology, supports these findings.
Natural and Synthetic Phosphates
Phosphates are also often found in processed foods, including processed meats and certain meat substitutes. There are essentially two forms: natural phosphates and synthetic phosphates. Synthetic phosphates are commonly used in less healthy meat substitutes.
Natural phosphates occur in legumes, nuts, meat, fruits, vegetables, and grains. Phosphorus is crucial for our health—our bodies need a considerable amount of it for metabolic processes and bone strength.[2]
Naturally occurring phosphates are absorbed until the body’s requirement is met, with any excess excreted by the kidneys. The challenge with synthetic phosphates is that the body can’t regulate their absorption the same way, because they are water-soluble and taken up without limit. This can overburden the kidneys, and phosphates may contribute to high blood pressure. Emulsifiers and phosphates, hallmarks of less healthy substitutes, should be avoided if possible.[3]
Conclusion: Are Meat Substitutes Healthy or Unhealthy?
There are definitely some less healthy meat substitutes on the market, but there are also plenty of tasty, nutritious products that can be enjoyed with confidence. Meat substitutes offer significant protein and healthy fats; soy, lupins, and peas are particularly good bases. So, are meat substitutes good for you? They can be—if you choose substitutes with minimal additives, moderate processing, and high-quality ingredients.
In summary, many meat substitutes can be excellent and healthy alternatives to conventional meat. It’s important to pay attention to the specific product: less healthy versions often rely heavily on additives and preservatives, while healthier ones are less processed. You can comfortably integrate these plant-based products into a vegan meal planwhether your goal is muscle building or weight loss.
References
- [1] Michaela Schlich and Frauke, “Food for Future – Meat Substitute Products Under Scrutiny,” ARF 14.06.2021, SCHLICH M & ARF F
- [2] Chassaing B. et al., “Intestinal Epithelial Cell Toll-like Receptor 5 Regulates the Intestinal Microbiota to Prevent Low-Grade Inflammation and Metabolic Syndrome in Mice,” Gastroenterology, 2014; 147(6): 1363
- [3] Reto Krapf, Jaber Mohammad et al., “A Controlled Increase in Dietary Phosphate Elevates BP in Healthy Human Subjects,” Journal of the American Society of Nephrology, 2018
- Stefan M. Berger, “More Health Through Optimized Nutrition, Immune System, Metabolism, Regeneration,” 2021, pp. 74-77