Many individuals feel that eating more plant-based foods would improve their health as well as the environment. Plant-based meat has the potential to be a long-term solution to global environmental issues. Some individuals, however, may be sceptical that it delivers the same nutrients as meat.
People refer to
meals that resemble meat but are produced entirely of plants as
"plant-based meat." Vegetarian-friendly alternatives to the following
types and forms of meat and fish can be found in these products:
●
sausages
●
ground meat
●
prawns
●
burgers
●
tuna
●
salmon
●
chicken
●
scampi
Vitamins,
minerals, and antioxidants are all found in plant-based substances, and they
all offer health advantages. In addition, studies shows that plant-based diets
can help with weight loss, diabetes, and the microbiota. It also implies that
they may aid in the prevention of a variety of health problems, including
hypertension and cardiovascular disease.
Furthermore,
official bodies such as the World Health Organization (WHO) are concerned about
carcinogens found in red and processed meats, which may raise the risk of
cancer. Eating more plant protein instead of meat, according to the American
Heart Association (AHA), may enhance heart health.
Some plant-based
goods, on the other hand, may include fillers and salt, as well as saturated
fats. Furthermore, while some producers include vitamin B12 — a necessary
nutrient for the human body — in their goods, others do not, making plant-based
meats inferior in this aspect. Plant-based meats may also be deficient in zinc
and other micronutrients compared to conventional meat.
Researchers in a
small 2020 study requested 36 participants to eat animal products as part of
their regular diet for 8 weeks, then switch to plant-based foods for another 8
weeks while keeping the rest of their diet as close as possible.
The researchers
found improvements in numerous cardiovascular disease risk variables among the
patients at the conclusion of the trial, including lower low-density
lipoprotein cholesterol. Participants ingested less saturated fat and more
fibre during the plant-based stage than they did during the meat stage, while
their salt intake remained consistent throughout the research.
Sodium
levels in plant-based meats may be greater.
Plant-based goods
were nutritionally evaluated and compared to their animal equivalents in a 2019
research. The study took conducted in Australia, where participants tried 50
burgers, 10 mince goods, 29 sausages, 24 chicken products, nine fish items, and
15 other meat alternatives from shops.
Only 4% of the
plant-based foods had lower salt levels than their animal counterparts. The
salt level of plant-based foods was usually under 500 milligrammes per 100
grammes (mg/100 g). This, however, varied significantly, with some goods
containing as much as 1,200 mg/100 g, or 3 g, of salt.
The salt level
varied based on the product type, according to the study. The salt level of
plant-based mince was almost six times higher than that of meat-based mince.
Meat sausages, on the other hand, had 66 percent higher salt than plant-based
sausages.
How
to Choose Plant-Based Meats That Are Healthier
People may pick
healthier plant-based meats by glancing at the ingredients or nutrition labels
while shopping or eating out. Some things to keep an eye out for are:
●
Entire foods including beans,
legumes, vegetables, grains, nuts, and seeds are included in the nutrient-dense
ingredient list.
●
Saturated fat that account for less
than 10% of total calories.
●
Lower salt intake, since the
government recommends no more than 2,300 mg each day.
●
Vitamins and minerals, such as
vitamin B12 and vitamin D, have been added.
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