As plant-based ideologies and veganism is on the rise, so is the production of plant-based alternatives to meat products. From burgers, meatballs and mince to imitations of chicken and pork, these alternatives provide a route for many people to enjoy the flavours they love in plant-based meals.
But many of these foods are also ultra-processed and can have negative health impacts if people consume them often. While ultra-processed foods certainly aren’t limited to vegan alternatives, it’s important to understand what they are before eating them on a regular basis.
What are Meat Substitutes?
Known by a variety of names including vegan meat, plant-based meat and synthetic meat, fake meats are foods that are made to look and taste as similar to real meat as possible without actually using any meat—although some fake meats are made using other animal products like egg and dairy. They’re typically made by extracting the protein from plants like pea, soy and mushrooms. To make them taste and look like meat they also tend to include a lot of additives like colouring agents and chemically refined coconut oil. This makes them ultra-processed. Lab-grown meat, which is made by growing an individual animal cell into a piece of meat, is also being explored but isn’t yet available to consumers.
Plant-Based Meat Substitutes: How Are They Made
Plant-based meat substitutes go through quite a process to resemble the texture, flavor, and appearance of traditional meat. These products typically start with a protein source like soy, peas, or wheat gluten, which is isolated and processed. This protein base is then mixed with ingredients like oils, flavorings, and coloring agents to mimic the taste and look of real meat. Texturing processes, such as extrusion, help give the substitutes a “meaty” bite, and in some cases, added fat is included to imitate the juiciness of animal products.
While innovative and impressive, it’s the extent of processing that gives many of these substitutes their ultra-processed status. For those looking to reduce consumption of processed foods, this level of modification might be worth considering when making dietary choices.
Are Plant-Based Meat Substitutes Ultra-Processed Foods?
Most fake meat options available are ultra-processed, but what does this mean? This is a little complicated but, at its simplest, ultra-processed means that a food has been significantly changed from its natural state. Unprocessed, or minimally processed, foods may have slight alterations like boiling, freezing or cutting so they’re able to be stored and are safe to eat. These would include things like apples or raw, unsalted nuts. These become processed when a few other substances are added like salt or oil. What makes something ultra-processed, however, when there are lots of additional ingredients like salt, fat and preservatives. They’re often made by extracting substances from foods, such as fats and starches, and combining these with additives like preservatives.
Ultra-processed foods include frozen meals, fast food, soft drinks, and many fake meats. Importantly, a 2011-12 study found that Australian’s get 42% of their energy intake from ultra-processed foods. If you’re vegan or rely on lots of vegan alternatives to animal products, this percentage may be even higher.
Are Meat Substitutes Healthier than Real Meat?
When planned well it’s been found that plant-based diets come with a range of health benefits, but this doesn’t necessarily mean that plant-based meats are healthier than real meat. This also depends on the particular brand of fake meat that you’re eating, but there are some things that can be considered. For example, plant-based meat substitutes found in Australian supermarkets generally had lower kilojoules and saturated fat, and higher levels of carbohydrates, sugars and fibre than meat.
When it comes to nutrition, though, high sodium levels were a concerning trend and, interestingly, less than a quarter of fake meats had added B12, something that is often lacking in vegan diets.
On top of this, it’s important to consider the health implications of ultra-processed foods. Research has indicated that consumption of ultra-processed foods can lead to weight gain, ‘obesity, cancer, cardiovascular disease, type 2 diabetes, and cardiometabolic risks.’ However, there is little research into how this may differ in the context of a vegan diet.
Best Plant-Based Substitutes for Meat: Healthier Alternatives
While the rise of plant-based alternatives have made it much easier for people to adopt plant-based and vegan diets, the consensus seems to be that our intake of ultra-processed foods, and therefore alternative meats, should be significantly reduced.
Considering ultra-processed foods dominate the available meat alternatives (and even the rest of our food choices), this would be understandably difficult for many. But the advice stands that while completely removing it from one’s diet is unrealistic, it’s a good idea to swap it out for more fresh and low-processed options wherever possible.
Plant-Based Alternatives
So, if the health advice is to choose fresh, low-processed foods over ultra-processed options, what can you do to replace that meat craving without opting for the real thing or an ultra-processed imitation? While they might not be exactly the same, there are many options that, when cooked the right way, can be a great meat replacement. Let’s take a look at some of our favourites:
- Tofu – Outside the plant-based community tofu gets a bad rap, but that’s just because many people don’t know how to cook it. With the right flavours and cooking techniques, it can absolutely satisfy that meat craving.
- Jackfruit – When cooked, the texture of jackfruit is similar to pulled pork, making it excellent in sandwiches and tacos.
- Mushrooms – There are many different types of mushrooms and, while delicious in their own right, some, like shiitake mushrooms and chicken of the woods, have naturally meaty flavours. But even normal mushrooms can replace meat with some creative cooking techniques.
So, when it comes down to it, more research is needed to identify if plant-based meats are healthier than their real counterparts. However, if you’re wanting to avoid meat for ethical or environmental reasons, plant-based alternatives can be a good way to curb those cravings. Where possible, though, opt for less processed options like tofu, jackfruit and mushrooms.
We also advise experimenting wherever possible. Plant-based foods are incredibly varied and there are plenty of different dishes, flavours and ingredients to try. If you’re struggling to think of meal ideas or don’t have the time to shop, vegan meal kits like VegMeUp can be a good solution. We have a wide range of easy, tasty plant-based meals made using lots of healthy, natural ingredients.
Ethical and Environmental Reasons to Choose Meat Substitutes
Beyond health, many people choose plant-based meat substitutes for ethical and environmental reasons. Industrial meat production has long been linked to significant animal suffering and environmental degradation. By switching to plant-based options, consumers reduce their demand for factory-farmed meat, which can help lower the overall impact on animal welfare. Environmentally, plant-based substitutes generally require fewer resources—such as land, water, and energy—to produce compared to meat.
Additionally, they contribute to lower greenhouse gas emissions, which helps combat climate change. For those motivated by the planet and animal welfare, meat alternatives offer a more sustainable and compassionate option.
Conclusion: Making the Right Choice Between Meat and Meat Alternatives
The choice between meat and meat alternatives ultimately comes down to personal preferences, health priorities, and ethical considerations. While plant-based meats can help reduce the environmental and ethical impact of traditional meat, it’s important to be mindful of how processed they are. For a well-rounded, health-conscious approach, incorporating a variety of whole foods like tofu, mushrooms, and jackfruit is a great way to avoid too much reliance on ultra-processed options. Whichever path you choose, remember that moderation is key, and exploring different plant-based alternatives can lead to a healthier lifestyle that’s kinder to animals and the planet.
FAQ’s About Meat and Plant-Based Alternatives
Are Plant-Based Meat Substitutes Good for Your Health?
Plant-based meat substitutes can be a good addition to your diet, especially if you’re transitioning from eating animal products. They provide a convenient and familiar way to reduce meat consumption, which can be beneficial for both ethical and environmental reasons.
However, it’s important to recognize that many of these substitutes are ultra-processed and may contain high levels of sodium, preservatives, and additives. While they may be healthier than certain highly processed meats, they aren’t necessarily a “health food” when consumed in large quantities. As with any processed food, moderation is key, and it’s always a good idea to balance your diet with whole, unprocessed plant foods whenever possible.
What are the Healthiest Substitutes for Meat?
The healthiest substitutes for meat are whole, minimally processed plant foods that are rich in nutrients and offer a variety of health benefits. Some of the top options include:
- Tofu: A high-protein, low-fat source that absorbs flavors well and is incredibly versatile.
- Tempeh: A fermented soy product that’s rich in probiotics and protein, making it both nutritious and gut-friendly.
- Lentils and beans: Packed with protein, fiber, and essential vitamins, these legumes are great for heart health and digestion.
- Mushrooms: Certain varieties, like portobello and shiitake, have a naturally “meaty” texture and are rich in antioxidants and B-vitamins.
- Jackfruit: While not high in protein, jackfruit’s texture makes it a fantastic substitute for pulled meats, and it’s packed with fiber and vitamins.
Opt for these whole food options as a healthier alternative to processed fake meats whenever possible.
Can I replace Meat Entirely with a Plant-Based Diet?
Yes! You can absolutely replace meat entirely with a plant-based diet, and many people thrive on this lifestyle. A well-balanced plant-based diet can provide all the essential nutrients your body needs, including protein, iron, calcium, and even omega-3 fatty acids. It’s important to focus on eating a variety of plant-based foods to ensure you’re getting all the necessary vitamins and minerals. Whole grains, legumes, nuts, seeds, fruits, and vegetables should make up the foundation of your diet.
Overall, with proper planning, a plant-based diet can be nutritionally complete and highly beneficial for your health, the environment, and animal welfare.
With Love,
Jimmy