Everything You Need to Know About Plant-Based “Meat”

Food trends come and go, but one in particular seems here to stay: plant-based meat substitutes. These innovative alternative meat options are the latest attempts by food scientists to simultaneously improve our diets and protect our planet. They aim to help self-proclaimed meat lovers adopt a more plant-based diet without feeling deprived and to reduce our reliance on mass-farmed livestock, which burdens land, depletes our water supply, increases carbon emissions, and more.

Sounds pretty magical, right?

Here’s everything you need to know about the enigma of plant-based meat and plant-based fish—how they're made, their nutritional value, and the impact they could have on our future food culture and environmental footprint.

What Exactly Are Plant-Based Meat & Plant-Based Fish?

Plant-based meat and plant-based fish products replace common animal proteins like cow, pig, and tuna with proprietary blends of plant-based proteins, fats, flavorings, and binders. Food engineers have experimented with the quantities of each ingredient to create products that mimic the look, texture, and taste of classic burgers, meatballs, taco meat, sausages, and packaged tuna. Many of these products also remain gluten-free and non-GMO, catering to people with various food sensitivities, preferences, or dietary restrictions.

How Are Plant-Based Meat & Plant-Based Fish Products Made?

The manufacturing process varies by manufacturer, as each brand uses a unique recipe. The plant-based proteins in these products can include any combination of pea protein, rice protein, mung bean protein, soy protein, wheat protein, potato protein, lentil protein, faba protein, mycoprotein, chickpea flour, and navy bean flour. Typical fat sources include combinations of coconut oil, sunflower oil, olive oil, canola oil, and cocoa butter.

To mimic a meaty or fishy flavor, some brands use fermented yeast or yeast extract. Paired with the appropriate seasonings such as garlic powder, onion powder, chives, lemon juice, vinegar, salt, and other spices, the flavor of plant-based meat and fish can be quite convincing. Finally, food engineers use binding agents like methylcellulose (a culinary binder commonly found in ice cream, sauces, and jams) and potato starch to hold everything together. Many red meat alternatives also include beet or pomegranate powder to create the juicy burger effect that many consumers desire.

Is It Healthier Than the Real Thing?

Many dietitians commend people for consciously reducing their reliance on animal meat—especially red meat, which is linked to various health issues when consumed frequently—and they view plant-based meat and fish as a step in the right direction. However, these should not be considered "health food."

Many plant-based burger options on the market today contain levels of saturated fat and sodium comparable to traditional beef burgers. Moreover, the "plant-based" terminology used in marketing these products often creates a "health halo" effect, which can lead to overconsumption as people assume these alternatives are healthier than they are.

Why It Matters

While many plant-based meat and fish products aren't paragons of nutrition, their existence is crucial as food scientists explore more sustainable protein sources. Although these products should be consumed in moderation to maintain optimal health, choosing a plant-based product over an animal-derived option has positive implications beyond just personal health.

Livestock rearing and processing drive more than half of our global greenhouse gas emissions, and approximately 45% of our global surface area is used for livestock systems. Thus, increasing your consumption of plant-based foods can significantly reduce your environmental footprint.

Remember, a plant-based diet ideally involves a high intake of whole foods. You can have the same positive impact on the planet and fare even better health-wise by opting for fresh fruits and vegetables, whole grains, legumes, nuts, and seeds at every meal. It’s fine to satisfy meat cravings with plant-based alternatives occasionally, but they shouldn’t dominate your diet.

If you found this article helpful, you might also enjoy Eating Healthy on a Budget: 12 Tips to Keep You & Your Wallet Fit and 4 Must-Try Protein Powder Recipes Made with Real Food Protein. Also, be sure to sign up for BubbForest Health Emails to get expert wellness advice and our best promotions in your inbox.

About Lindsey Toth, MS, RD
Registered Dietitian, BubbForest Health Products

Lindsey is a nationally-recognized registered dietitian and nutritionist with a soft spot for pie. She empowers people to take charge of their health by finding the balance between pleasure and nourishment in food.

Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition and, ultimately, led her to BubbForest Health Products.

Sources

¹ Has Fake Meat Reached a Tipping Point? All of a Sudden, Plant-Based Meat Alternatives Are Everywhere. Inc. https://www.inc.com/peter-economy/has-fake-meat-reached-a-tipping-point-all-of-a-sudden-plant-based-meat-alternatives-are-everywhere.html

² Clean Meat vs. Plant-Based Meat: What You Need to Know About Sustainable Burgers. Food & Wine. https://www.foodandwine.com/news/clean-lab-grown-meat-plant-based-burger

³ Impossible Foods. https://impossiblefoods.com/food/

⁴ Beyond Meat. https://www.beyondmeat.com/products/

⁵ Plant-Based Burger. LightLife. https://lightlife.com/product/plant-based-burger/

⁶ Plant Based Tuna. Good Catch. https://goodcatchfoods.com/product-cat/plant-based-tuna/

⁷ Are Beyond Meat’s plant-based burgers healthier than red meat? Dietitians say no. CNBC.https://www.cnbc.com/2019/07/03/are-beyond-meats-burgers-healthier-than-red-meat-dietitians-say-no.html

⁸ Beyond Meat, Impossible Foods, and the plant-based burger of the summer. Here are the diet facts you need to know. CNBC. https://www.cnbc.com/2019/07/04/beyond-meat-impossible-foods-and-the-diet-truth-of-the-summer-burger.html

⁹ Why Build Meat Directly From Plants? Beyond Meat. https://www.beyondmeat.com/about/

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.