It’s the long-standing debate between vegetarians and meat eaters: Are plant-based alternatives to meat really better for you, even if they’re processed? New research says yes.
A review of studies comparing plant-based and animal meats, recently published in the Canadian Journal of Cardiology, found that these highly processed plant-based meat alternatives (or PBMAs) have more heart-healthy nutritional profiles. These plant-based products include items made with protein sources such as vital wheat gluten (also known as seitan), soy protein, pea protein, and mycoproteinand with fat sources such as coconut oil, olive oil and vegetable oil.
Although these PBMAs are often high in sodium, researchers who analyzed relevant studies from 1970 to 2023 found that they did not raise blood pressure as might be expected from salt-laden foods and actually improved cholesterol levels in a number of randomized clinical trials. . It’s important to note, however, that there is limited research on how these food products may impact your risk of heart attack or stroke.
So – should you be adding more highly processed plant foods to your diet? Here’s what the experts say.
Why experts are still cautious about some processed plant-based foods
Dr., an oncologist at City of Hope Orange County in Irvine, California, told Yahoo Life that “plant-based meats tend to be better for us than meat, but that doesn’t necessarily mean they’re healthy.” He points to the high sodium content in these foods, which could send a person over the edge. recommended intake limit of 2,300 mg per day for most adults. In addition to causing high blood pressure (which this study did not link these foods to), excess sodium in the diet can also increase the risk of heart disease and stroke.
Registered nutritionist Michelle Routhenstein told Yahoo Life that while plant-based meat alternatives can help reduce red meat consumption, “we must look at the details of what exactly is in the product.” While some plant-based meat alternatives, such as tempeh, tofu, or bean-based products, may be low in saturated fat and minimally processed, as well as “abundant in cardioprotective properties such as fiber, folic acid, isoflavones, vitamin K, potassium, and magnesium,” others can be ultra-processed and high in saturated fat, she notes.
Karimi agrees that plant-based meats have benefits and are typically good sources of protein — although it varies considerably based on the type of plant-based meat you consume. He notes that these products typically have less saturated fat than meat and have the added benefit of fiber, which is “good for the gut and digestion.”
The biggest advantage of eating vegetarian meats may be that it stops you from eating processed meats in general. The disadvantages of processed meats, which refer to any meat preserved by salting, curing or smoking, are well documented: the World Health Organization even lists processed meats as carcinogens based on your association with a increased risk of colorectal cancer. “As a medical oncologist, I recommend avoiding or significantly limiting your consumption of processed meats,” says Karimi.
So what should you eat?
Research consistently shows that whole foods (like vegetables, fruits, nuts, and legumes) are great for heart health and are important components of the cardiologist-lauded Mediterranean diet (which also relies heavily on fish and seafood). While plant-based meat substitutes may be better than, say, pepperoni, items like beans, seeds, and legumes are rich sources of protein that can support your overall health.
