Analysis: consumers are embracing plant-based meats like never before, but are these pseudo-meats really better for our health and the climate?
Consumers are embracing plant-based meats like never before. Veggie imitations of everything from burgers to sausages are now mainstream features of fast-food menus and supermarket shelves. Driving this demand are growing concerns over the health and environmental impact of conventional meats.
Around a third (36%) of Irish consumers now say they're cutting back on animal products, according to a recent survey by Bord Bia. This figure is even higher among younger generations. To aid this transition, many are switching to plant-based alternatives. But are these pseudo-meats really better for our health and the climate?
Are plant-based meats healthy?
In short, it depends. The health effects of any food hinge on three factors: their nutrient composition, what they replace in the diet, and most importantly, what else you eat. Therefore, the healthiness of any plant-based meat must be considered within the context of your entire diet. A recent analysis by Safefood revealed plant-based meats differ considerably in their nutrient composition. In many cases, these veggie doppelgängers outperform regular processed meats, like beef burgers or pork sausages, boasting fewer calories, total fat, and saturated fat. However, pit these faux meats against chicken breasts or lean beef mince and these nutritional advantages begin to diminish.
One upside to plant-based meat is they usual contain fibre – a nutrient absent from traditional meats and one most of us struggle to eat enough of. But these nutritional gains must be weighed against their shortfalls. For instance, the protein content of pseudo-meats is highly variable, and generally falls short of their animal equivalents. In fact, only around half of the plant-based meats surveyed by Safefood were high in protein, and one in four weren't even an adequate source. Another concern with many plant-based meats is their elevated levels of salt. Although processed meats often contain comparable amounts, fresh meats have next to none.
Plant-based and regular meats also diverge in their micronutrient content. Animal meats are rich in Iron, zinc and vitamin B12 – nutrients less abundant and less easily absorbed from plant sources. This means many veggie meats are inadequate sources of these essential nutrients. Although some manufacturers address these short falls through fortification, this practices is far from widespread.
Plant-based meats are not like-for-like replacements for real meat – at least from a nutritional stand-point. But these nutrient differences don’t render all plant-based meats inherently unhealthy. In reality, if you eat a mixed diet, rich in beans, lentils and whole grains, alongside plenty of fruits and vegetables, replacing some meat with a plant-based substitute may be little cause for concern.
Are plant-based meats sustainable?
In general, the production of plant-based foods has a lower environmental impact than animal sourced foods. No, you don't need to go vegan to eat a sustainable diet. But most scientists agree that eating less meat – especially red meat – would reduce the environmental impact of our food choices.
The sustainability of plant-based meats, much like their nutrient composition, depends on the ingredients they’re made from. Although the exact footprint of many faux meats remains unclear, most research suggests plant-based meat substitutes have a smaller carbon footprint and require less land and water than traditional meats, especially beef and lamb.
If reducing your dietary footprint is your primary goal, swapping a beef burger for plant-based alternatives is a step in the right direction. Of course, this singular focus has its limitations. Ultimately, the decision to forgo meat comes with trade-offs between ones personal preferences, nutrient needs, and ethical and environmental considerations.
Critics of plant-based meats
Critics of plant-based meats say these foods are unhealthy because they're processed. Others argue we should eat whole foods like beans, peas, or lentils, instead. While these arguments have some merit, they’re overly simplistic. The amount of processing, or the number of ingredients a food contains, is a crude – and often unhelpful – marker of its healthiness. Yes, many highly processed foods aren’t the best for our health, but branding all processed foods as unhealthy is unfounded.
This goes for plant-based meats too. A plant-based burger that is high in saturated fat and salt is no more nutritious than its meaty cousin. But some faux meats offer more balanced nutrient profiles. Sure, eating only whole foods would be beneficial, but not everyone has the time or the desire to cook every meal from scratch. Plant-based meats offer a convenient, accessible, and palatable substitute for those looking to eat less meat.
Read more: 5 things to know about plant-based diets
Eating meat is deeply rooted in Irish society. It serves as a vital source of nutrition, sustains many livelihoods, and is central to Irish cuisine and food culture. But climate change brings many challenges we must adopt to – and reducing our intake of meat is one of them.
Dietary change alone will not solve the climate crisis, and plant-based meats are by no means a silver bullet for our health or the planet. But these alternatives may offer a more palatable way to reduce our dietary footprint, which is one small step to a more eco-friendly future. If you do choose to eat plant-based meats, opt for products that are high in protein and low in saturated fat and salt.
The views expressed here are those of the author and do not represent or reflect the views of RTÉ
