Plant-based meats are a protein powerhouse and are designed to nourish just like food from animals. Since their proliferation in the past decade, products that taste like meat have expanded wildly: burgers, ground meat, meatballs, sausages -- even steak, corndogs and chicken.
Plant-based meats are lower in saturated fat and cholesterol than animal products — dietary cholesterol comes only from animals — which is good for heart health. But some of these products are high in sodium, and all are by definition more highly processed than animal meat.
Plants on their own are not a complete protein, meaning they don’t provide all of the essential amino acids you need to build muscle, tissue and organs. For that, they must be paired with other things, which is why many plant-based meats include more than one protein source, such as soy and pea protein, whole grains, corn or wheat. Many brands of plant-based meat create blends to give as complete a protein as possible from plants.
Meeting Your Needs
You absolutely can meet protein and other dietary needs with a plant-based diet that includes fortified foods or supplements — after all, vegans and vegetarians have been around a long, long time — but there are better and worse choices. The best way to understand what you’re getting with any plant-based meat: read the nutritional label on its packaging. If there are ingredients you can’t pronounce and don’t recognize, that might not be the best choice.
Eating from a variety of sources also is important. Humans don’t eat “nutrients” or “amino acids” — we choose fuel that tastes good. Eating foods with differing nutritional profiles gives us necessary variety and, in the case of plant-based foods, helps to make our diet more complete. Remember that even with a plant-based diet, it’s still important to get enough fat and carbs to sustain your body throughout the day; the label will help you tell whether the product you’re selecting will do that for you.
Where To Begin
One easy way to start experimenting with plant-based meats is at a restaurant. (Bonus: This can also help curb the overload of saturated fat and cholesterol that often accompanies dining out.) While plant-based foods can be higher in carbs than animal meat, these are generally good-quality carbs, high in fiber — good for digestive health and your microbiome — and can help control blood sugar. Smaller or local restaurants may not offer as much information as a nutritional label, so pay attention to how you feel after you’ve eaten — were you full and satisfied?
Another way to experiment with plant-based meats is to mix them with animal meat — it’s doesn’t have to be all or nothing. Bowls that mix your choice of proteins, carbs and veggies are increasingly available as entrees these days and are easy to make at home. Choose a mix that’s half animal protein and half plant-based and see what you think. How was the texture? Especially if this is new to you, a mixed bowl is a way to start small, with things you already know you like.
How Do I Cook This?
When it comes to the kitchen, plant-based meats play by different rules. Remember that you’re cooking for flavor, not fighting bacteria. You’re basically reheating — it’s not necessary or desirable to reach E. coli- or salmonella-killing temperatures. The best advice is also the easiest: Follow the instructions on the label.
On the other hand, for food storage and safety, the rules are pretty much the same. Don’t leave it on the counter, and use leftovers within two to three days. If frozen, thaw in the refrigerator.
And What About That Processing?
Let’s remember, even baby carrots are processed. (No, they don’t grow that way. Sorry.) But not all processing is bad — once again, read the label. Some plant-based meats include things like refined coconut oil or fancy nut oils — delicious, for sure, but one tablespoon of coconut oil contains over half a day’s worth of saturated fat. Is that “bad”? Not necessarily. But it’s something to be aware of, depending on your individual dietary goals and health status.
The Bottom Line
Adding plant-based meats to your diet need not be about sacrifice — instead make it a journey of discovery, a way to explore new tastes and flavors with less saturated fat and cholesterol, and to introduce more variety and more plants to your diet. But it’s not a free-for-all: Be aware of all the ingredients in what you are choosing. (Portion sizes still count, too.)
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