A focus on eating more plant-based foods is certainly a good health practice. Since meat doesn’t offer health-boosting antioxidants or fibre, choosing to occasionally enjoy a meat substitute – like a meatless “burger” – is also a smart health move.
Plant-based meat substitutes can include burgers, sausages and bacon. They are usually made with legumes (beans) and grains like quinoa – both rich in protein as well as fibre. However, just because your meat substitute is plant-based, does not mean it is healthy. Many choices are highly processed, full of additives, colours, flavours and fillers.
Commercially-prepared meat substitutes can be high in added sodium and added saturated fats. This makes them much higher in sodium than fresh meats. And if coconut or palm oils are in the ingredients, they can be higher in saturated fat. Read labels to determine the fat content.
Many meatless burgers contain common food allergens like wheat, soy and tree nuts. Read labels carefully. They also may contain food additives like artificial colours, flavours, gums, added sugars or sugar substitutes.
Your plant-based choice will be minimally processed if it is made from mostly whole foods such as whole grains like quinoa, sweet potato, mushrooms, nuts and seeds, peas, black beans and other legumes, or legume-based foods like tempeh and tofu, and with only herbs and spices for flavour.
Dietitians warn that plant-based meats lack vitamin B12, which is only found in foods of animal origin. This can be a concern for those who avoid all animal protein, or the elderly who may have difficulty absorbing this vitamin. In this case, supplementation becomes essential as Vitamin B12 is necessary for proper functioning of the nervous system, as well as other vital functions of the body.
Commercially-prepared meat substitutes can also be higher in price. It’s cheaper – and healthier – to make your own, where you can control the ingredients. Meatless alternatives can be prepared in large amounts and frozen for later use. Surf the internet for healthful, creative recipes. Find one that appeals to you.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.