With new scientific studies being published almost daily, it’s only natural to find conflicting views on various topics, sometimes even within the same year. Especially when it comes to nutrition, it can be confusing. Social media is a perfect example of this influence, which has recently led to a huge divide between meat lovers and those who choose a vegan lifestyle.
One new trend that has been gaining attention recently is plant-based meat alternatives, such as vegan burgers. Thankfully, we had the chance to speak with the lead researcher of a large study looking into the health impacts of plant-based meat alternatives.
review
Published in Canadian Journal of CardiologyThe review, conducted by Dr Matthew Nagra, looked at the cardiovascular health effects of plant-based meat alternatives compared to animal-based meat.
When we asked Dr. Nagra about the motivation behind this narrative review, he said: “This study is important because the market for plant-based meat has experienced tremendous growth over the past decade, and in tandem with recommendations to reduce meat intake, especially red meat, we need to know how these products affect our health.”
“If we choose a plant-based burger over a beef burger, does it lower our risk of cardiovascular disease? Does it increase our risk or remain relatively neutral? These are important questions to answer,” says Dr Nagra. Not only are we being advised to reduce our intake of red meat, but also our intake of “ultra-processed foods.”
The narrative review notes that this also raises the need to investigate the long-term health effects of plant-based meat alternatives.
result
Courtesy of the Canadian Journal of Cardiology
After evaluating the available literature, it was found that when compared to meat, plant-based meat alternatives are:
- Usually low in saturated fat
- High in polyunsaturated fats
- High in dietary fiber
These are all nutrients that can support cardiovascular health. The review also found that several dietary trials that replaced meat with plant-based alternatives reported improvements in multiple cardiovascular disease risk factors, including cholesterol and weight loss.
The review also found that there is no available evidence to suggest that concerning aspects of plant-based meat alternatives, such as their food processing or sodium content, negate any potential cardiovascular benefits.
The researchers concluded that replacing meat with plant-based alternatives may have cardioprotective effects, but more research is needed.
“The reality is, not many people would choose a bowl of lentils over a steak,” says Dr. Nagra, “but if these plant-based alternatives that mimic the taste, texture and even appearance of meat can also lower the risk of cardiovascular disease, we could encourage them to be part of a larger population that might not otherwise choose plant-based options.”
Should we be worried about ultra-processed foods?
“While research has shown that people who consume the most ultra-processed foods are at higher risk of cardiovascular disease, type 2 diabetes and other chronic diseases, recent studies have demonstrated that ultra-processed foods are not actually the whole culprit,” says Dr Nagra.
“Ultra-processed foods is a very broad category — hot dogs, Coca-Cola, whole wheat bread, breakfast cereals, protein powders — and these foods can affect our health in very different ways. For example, sugary drinks like soda and processed meats like sausages have consistently been associated with a higher risk of many chronic diseases. Whole wheat bread, on the other hand, actually appears to lower risk and be better for health. So it’s not clear where plant-based meat alternatives fit on that spectrum. And that’s part of what we’re trying to determine.”
Dr. Nagra also pointed out that adding nutrients to foods can also contribute to the food being classified as a “processed food.” For example, plant-based milks often have added calcium, vitamin B12, and vitamin D. Plant-based meats also often have added vitamin B12, along with other nutrients. So in these cases, the added ingredients actually make the product better and more nutritious, and aren’t necessarily something to avoid.
Could this research spur measures to remedy climate change?
According to Dr Nagra, “Numerous analyses, including the largest study of its kind by the University of Oxford, which included data from over 38,000 farms, suggest that choosing plant protein sources over animal foods can reduce our environmental impact. Red meat is one of the worst foods in terms of greenhouse gas emissions and land use, so replacing red meat with plant-based alternatives is definitely a step in the right direction for the environment.”
Kate is a fitness writer. Men’s Health UK There she contributes regular workouts, training tips, and nutrition guides. She has a Postgraduate Diploma in Sports Performance Nutrition and prior to joining Men’s Health, she spent over 5,000 hours on the gym floor as a nutritionist, fitness writer, and personal trainer. Kate has a strong interest in volunteering at animal shelters, and when she’s not lifting weights in the yard, she can be found walking rescue dogs.
