Heart Health: Are plant-based meats more beneficial than regular meat?

Plant-based meat alternatives, designed to mimic the taste and texture of animal meat, have surged in popularity. These products are typically made from high-protein ingredients like pea, soy, and wheat. While they appear to be a healthier option, recent studies have presented mixed findings about their impact on heart health. Let’s delve into whether plant-based meats are good for your heart.

What is a plant-based meat?

Plant-based meats are created to resemble animal meat but are entirely plant-derived. They consist of proteins, fats, vitamins, minerals, and other components sourced from plants such as soy, peas, beans, lentils, and grains. These products aim to provide a similar culinary experience to eating animal meat without involving animal products.

What do studies on plant-base meat reveal? 

A June 2024 study published in The Lancet indicated that consuming ultra-processed plant-based foods might increase the risk of heart disease and early death. The researchers suggested that replacing just 10 per cent of ultra-processed foods with minimally processed plant foods could lower this risk.

Conversely, another study from the Canadian Journal of Cardiology in June 2024 found that plant-based meat alternatives might benefit cardiovascular health. Participants consuming plant-based meats showed improvements in cardiovascular risk factors, including reduced total cholesterol and body weight. These alternatives were noted for having more protein, less sodium, and less saturated fat compared to red meat.

Are some plant-based meats healthier than the rest?

Not all plant-based meats are created equal. They fall into two categories: those made with whole-food ingredients and those heavily processed with artificial additives.

Whole-food ingredient plant-based meats

These are made from minimally processed ingredients like beans, lentils, vegetables, grains, nuts, and seeds. They are typically higher in fiber, vitamins, and minerals due to their use of whole ingredients.

Heavily processed plant-based meats

These contain isolated plant proteins such as soy protein isolate and pea protein isolate, along with artificial flavors, colors, and preservatives. They often have high sodium and saturated fat content and may lack essential nutrients compared to whole-food options.

What to look for purchasing plant-based meat?

To choose healthier plant-based meat options, consider the following:

Opt for products with simple, whole-food ingredients.

Check for lower sodium and saturated fat content.

Select products with protein sources like beans, lentils, or peas.

Potential side-effects

While plant-based meats can be part of a healthy diet, consuming them excessively may lead to issues such as:

Digestive problems: High fiber content or ingredients like soy may cause bloating or gas.

Allergic reactions: Those containing soy, gluten, or other allergens may trigger reactions in sensitive individuals.

Nutrient deficiencies: Relying too heavily on plant-based meats without a balanced diet could lead to deficiencies in certain nutrients.