Plant-based meat alternatives are highly processed plant-based food products that typically replace meat in the diet. These foods may have a taste, texture, or appearance similar to meat but do not contain meat. In recent years, the demand for plant-based meat products has grown significantly, with many people who follow a vegetarian or vegan diet opting for these foods in their diet. However, little is known about how these meat alternatives may impact our health. Researchers including lead author Matthew Nagra, ND, Vancouver, BC, Canada, sought to review the available literature to better understand the relationship between heart health risk and consumption of plant-based meat alternatives.
The authors of the review article studied the research published from 1970 to 2023 on plant-based meat alternatives, their contents, nutritional profiles, and their impact on cardiovascular disease risk factors, such as cholesterol levels and blood pressure.
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Here Are Some Positive Results For Plant-Based Meat As Revealed By The Analysis:
- On average, plant-based meat alternatives tend to have a more heart-healthy nutritional profile than meat, although the high sodium content of some products may be of concern.
- Plant-based meat alternatives have been shown to improve some cardiovascular risk factors, including cholesterol levels, in several randomized controlled trials.
- Plant-based meat alternatives have not been shown to raise blood pressure, despite the high sodium content of some products.
Word Of Caution
While plant-based meat alternatives may have positive health outcomes, experts suggest “it may be beneficial to choose options that are lower in saturated fat and sodium if consuming them regularly.”
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Best Plant-Based Meat Substitutes
Looking for meat-like plant-based alternatives? Here are some foods you can try:
1. Tofu
Tofu, a favourite among vegetarians seeking meat alternatives, is made from condensed soy milk. Despite its mild taste, tofu’s texture is sponge-like, making it perfect for soaking seasonings and sauces. It is an ideal substitute for beef, pork, or chicken.
2. Mushrooms
Mushrooms boast an earthy, robust flavour and are rich in essential minerals and vitamins. With a texture similar to meat, this chewy vegetable can be transformed into a vegan “lamb” burger.
3. Jackfruit
Despite being a fruit, jackfruit can resemble meat when prepared correctly. Its subtly sweet profile makes it ideal for sandwiches, fries, biryani or any dish typically featuring chicken, pork, or beef.
4. Tempeh
Tempeh is a traditional Indonesian food item made from fermented soybeans. It has a long history of being used as a protein-rich meat substitute. Cooked tempeh crumbles easily and can be used in place of ground meat. It also absorbs sauces well like tofu.
5. Black Beans
Black bean burgers are a popular, nutritious alternative to meat-based counterparts. Robust in flavour and packed with protein, black beans offer a hearty texture and earthy taste, making them an excellent meat substitute.
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Do you prefer eating plant-based meat alternatives? Share with us in the comments section.
