Eating plant-based meat may be better for your heart than eating regular meat, new research finds. But before you start eating plant-based meat for your heart, you should make sure it’s not heavily processed.
Plant-based meat alternatives are foods that look, feel and taste a little like regular meat. But they contain no meat and are made from protein-rich ingredients like pea, soy and wheat. While meat alternatives sound healthy, two new findings about plant-based foods are causing confusion. A new study has found a link between ultra-processed plant-based foods and heart disease and premature death. But another study suggests that plant-based meat alternatives may actually help improve cardiovascular health. Read on to find out if plant-based meat is good for your heart.
What is plant-based meat?
Plant-based meat is a product designed to mimic the taste, texture and appearance of animal meat, but made entirely from plant sources. It’s made using plant-based proteins, fats, vitamins, minerals and other ingredients. According to nutritionist Abhilasha V, common sources include soybeans, peas, beans, lentils and grains.
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Research into heart-healthy plant-based meat
Consuming ultra-processed, plant-based foods may increase the risk of heart disease and early death, according to a study published in The Lancet in June 2024. Researchers also found that replacing 10 percent of ultra-processed, plant-based foods with minimally processed plants could help lower the risk of heart disease.
Another review published in the Canadian Journal of Cardiology in June 2024 suggested that plant-based meat alternatives may be beneficial for cardiovascular health. Researchers found that people who consumed plant-based meat had improved cardiovascular risk factors, such as total cholesterol and weight. Plant-based meat was found to have more protein and less sodium and saturated fat than red meat.
Plant-based meats are generally lower in saturated fat than animal meats, which can help reduce the risk of heart disease, says Abhilasha, as saturated fat increases low-density lipoprotein cholesterol (LDL), or “bad,” cholesterol, which, when spiked, can lead to clogged arteries.
Are some plant-based meats healthier than others?
Plant-based meats are either made from whole food ingredients or are highly processed and have artificial additives added.
1. Whole Food Plant-Based Meat
Because they’re made from minimally processed whole foods like beans, lentils, vegetables, grains, nuts, and seeds, they’re usually high in fiber, and because they’re made from whole foods, they’re also high in vitamins and minerals, says Abhilasha.
2. Highly processed plant-based meat
They’re made with isolated vegetable proteins (soy protein isolate, pea protein isolate), artificial flavors, colors and preservatives, are often high in sodium and saturated fat and may have fewer nutrients than whole ingredient options.
So, choosing plant-based meats made from whole food ingredients is high in fiber, which aids digestion and promotes gut health, and is cholesterol-free, which helps maintain healthier blood cholesterol levels.
However, consuming highly processed plant-based meats, which may contain high levels of sodium, can lead to potential health problems, such as high blood pressure. Certain plant-based meats are high in calories due to added fat and sugar, which can lead to weight gain if consumed in excess. They are also high in saturated fat, which is not good for your heart.
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What should you look out for when buying plant-based meat?
If you’re looking for healthier plant-based meat options, look for the following while you’re shopping.
- Look for products that use simple, whole food ingredients.
- Make sure it is low in sodium and saturated fat.
- Choose plant-based meats that include protein sources like beans, lentils, and peas.
- Choose products that have few or no artificial additives and preservatives.
- Consider options that are fortified with essential nutrients like B12, iron, and calcium.
What are the side effects of plant-based meat?
Don’t eat plant-based meat at every meal, as excessive consumption can cause side effects such as:
- Digestive problems: Some people may experience bloating or gas due to the high fiber content or certain ingredients, such as soy.
- Allergic reactionsPlant-based meats contain soy, gluten and other allergens, which can cause allergic reactions in sensitive individuals.
- MalnutritionRelying heavily on plant-based meats without eating a balanced diet can lead to deficiencies in certain nutrients.
Plant-based meats may benefit your heart health, but when you buy them, make sure they are made from whole food ingredients. Avoid eating highly processed plant-based meats, as they may have negative effects on your heart and overall health.
