Plant-Based Diets: Meat In Moderation?

A plant-based diet is often associated with vegetarianism or veganism, but it does not necessarily mean giving up meat or animal products altogether. Plant-based eating patterns focus on foods derived from plants, such as fruits, vegetables, legumes, nuts, seeds, grains, and beans. This can be visualised using the USDA's MyPlate, which recommends filling half your plate with fruits and vegetables, a quarter with whole grains, and the remaining quarter with protein-rich foods, which can include both plant and animal sources.

While a vegetarian diet excludes meat, and a vegan diet excludes all animal products and by-products, a plant-based diet can include meat in moderation. This more flexible approach is sometimes referred to as a flexitarian diet.

There are several health benefits associated with reducing meat consumption and increasing plant-based foods in your diet. Research has linked plant-based diets to lower rates of heart disease, type 2 diabetes, and some cancers when compared to diets high in meat and other animal products. Plant-based diets are also often higher in folate, manganese, thiamin, potassium, and vitamin E.

However, plant-based diets can carry a risk of inadequate protein, vitamin, and mineral intake. For example, vitamins A, B12, D, and K2, as well as minerals such as iron and zinc, are more readily or exclusively obtained from animal sources. Plant-based meat alternatives may also be highly processed and can contain high levels of salt.

Ultimately, the decision to include meat in your diet, and the amount you choose to consume, depends on your individual preferences and health requirements.

Plant-based diets are linked to lower rates of heart disease, type 2 diabetes, and some cancers

A review of studies from 1970 to 2023 found that plant-based meat alternatives were better for heart health than real meat. Plant-based meat typically contains less saturated fat, more fibre, and fewer compounds that increase levels of TMAO in the blood, all of which are factors that help lower the risk of heart disease. People eating plant-based meat were found to have improved cholesterol levels, body weight, and waist circumference.

In addition to heart health, plant-based diets have also been associated with a reduced risk of type 2 diabetes. A meta-analysis of 37 studies found that replacing one daily egg with nuts was correlated with lower cardiovascular disease mortality, and switching 50 grams of processed meat with 28 grams of nuts daily was associated with a lower incidence of coronary heart disease.

Furthermore, plant-based diets have also been linked to a reduced risk of certain types of cancer. A study that followed a community-based cohort of middle-aged adults over 25 years found that diets higher in plant foods and lower in animal foods were associated with a lower risk of cardiovascular disease, cardiovascular disease mortality, and all-cause mortality.

The evidence suggests that increasing the consumption of plant-based foods and reducing the intake of animal-based foods can have significant health benefits.

Plant-based meat alternatives are often highly processed

Plant-based meat alternatives are highly processed food products designed to replicate the taste, texture, and appearance of meat. They are typically made from plant-based sources such as soy, peas, nuts, wheat, oats, or fungus like mycoprotein. While these alternatives can be a good source of protein and fibre, many are considered ultra-processed due to the industrial processes and additives used to mimic meat.

Processing Techniques

Plant-based meat alternatives undergo various processing techniques to transform plant proteins into a fibrous structure that mimics muscle tissue. Common methods include extrusion, flow-induced structuring, 3D printing, and electrospinning. Extrusion, the most widely used technique, involves hydrating and applying thermal and mechanical stress to the plant material before cooling it to room temperature. This process results in a fibrous structure similar to ground beef or chicken breast.

Additives

Plant-based meat alternatives often contain additives such as flavour enhancers, emulsifiers, and chemical additives to enhance taste and texture. Common additives include monosodium glutamate, soy or sunflower lecithin, colourings, preservatives, and thickeners.

Health Considerations

While plant-based meat alternatives offer certain health benefits, such as improved cholesterol levels and reduced risk of heart disease, they are not always a healthier option. Some products are high in salt and saturated fat, and their ultra-processed nature has been linked to increased health risks in some studies. However, other studies suggest that the specific type of processing and the nutritional content of the product are more important factors than the level of processing.

Nutritional Considerations

The nutritional value of plant-based meat alternatives varies significantly. Some products are fortified with vitamins and minerals like vitamin B12, iron, zinc, and iodine, which are naturally found in meat and dairy. However, they may also contain high levels of sugar, salt, and saturated fat.

Comparison to Conventional Meat

Plant-based meat alternatives are often compared to conventional meat, which is also considered ultra-processed. Research suggests that processed conventional meat is a key driver of adverse health outcomes, and replacing it with plant-based alternatives may offer health benefits. However, the specific impact depends on the type of processing and the nutritional content of the alternative.

Plant-based diets can be high in sodium

Plant-based diets are becoming increasingly popular in the US, with many people choosing to adopt them for health reasons. However, it is important to note that these diets can still contain unhealthy levels of sodium. While a whole food plant-based diet is naturally lower in sodium, many processed meat substitutes and plant-based products are loaded with salt.

Salt is made up of sodium and chloride, and it is the sodium that raises blood pressure and increases the risk of heart disease, stroke, and other health issues. Processed and packaged foods often contain high levels of salt, which is added for flavour or used as a preservative. This includes many plant-based products such as meat-free bacon and burgers, as well as packaged vegetables and condiments.

To reduce sodium intake, it is recommended to use herbs and spices instead of salt, avoid processed and packaged foods, choose fresh produce and whole grains, cook at home, and read labels to monitor condiment and seasoning usage. By making these choices, individuals can take advantage of the benefits of a plant-based diet while also maintaining a healthy sodium intake.

Tips for Reducing Sodium in Plant-Based Diets

• Use herbs and spices: Instead of reaching for the salt shaker, try using herbs and spices like oregano, rosemary, paprika, pepper, and garlic to add flavour to your food.
• Avoid processed and packaged foods: Processed foods are a significant contributor to high sodium intake. Choose fresh produce, frozen vegetables, and canned foods with no added salt whenever possible.
• Choose fresh produce and whole grains: Opt for fresh fruits and vegetables, which only contain naturally occurring sodium. Whole grains such as brown rice, whole-grain bread, oatmeal, couscous, quinoa, or farro are also a healthy choice.
• Cook at home and read labels: Cooking at home allows you to control the amount of sodium in your food. Be sure to read the labels and nutrition facts of food products to compare the sodium content and make healthier choices.
• Monitor condiment and seasoning usage: Pre-mixed seasonings and condiments like ketchup and soy sauce can be high in sodium. Try to use lower-sodium alternatives or fresh herbs and spices instead.

The Benefits of Plant-Based Diets

Despite the potential for high sodium content, plant-based diets offer a range of health benefits. A review of studies from 1970 to 2023 found that plant-based meat was better for heart health than real meat. Plant-based diets are typically lower in saturated fat and higher in fibre, which can help lower the risk of heart disease. Additionally, plant-based diets can provide important nutrients such as fibre, vitamin B12, iron, and zinc.

Including Meat in a Plant-Based Diet

It is important to note that a plant-based diet does not necessarily mean giving up meat entirely. Plant-based eating patterns focus on proportionally choosing foods to meet dietary guideline recommendations. This includes filling half your plate with fruits and vegetables, a quarter with whole grains, and a quarter with protein-rich foods, which can include both plant and animal sources. Including lean beef, for example, can help close nutritional gaps and provide essential nutrients such as protein, iron, zinc, and selenium.

In conclusion, while plant-based diets can be high in sodium, individuals can take steps to reduce their sodium intake and still enjoy the benefits of a plant-based diet. By choosing whole foods, reading labels, and incorporating a variety of fresh and plant-based options, individuals can maintain a healthy and balanced diet.

Plant-based diets may be deficient in some nutrients

Plant-based diets are often associated with multiple health benefits and a lower risk of excess weight, heart disease, and even some types of cancer. However, they may be deficient in some nutrients that are either difficult or impossible to obtain in adequate amounts from plant-based foods alone. Here are some of the nutrients that may be lacking in plant-based diets:

• Vitamin B12 is essential for developing red blood cells and maintaining nerves and normal brain function. It is almost exclusively found in animal-sourced foods such as fish, meat, dairy, and eggs. Vegans are at a higher risk of vitamin B12 deficiency compared to vegetarians, and both groups may need to take supplements or consume fortified foods to meet their daily requirements.
• Creatine is a molecule found in animal foods that plays an important role in muscle and brain function. While it can be produced by the liver, studies have shown that vegetarians tend to have lower creatine levels. Creatine supplements are available for those following a plant-based diet.
• Carnosine is an antioxidant concentrated in the muscles and brain, and it is important for muscle function. It is only found in animal-based foods, but it is considered non-essential as the body can form it from other amino acids. Beta-alanine supplements can increase carnosine levels in muscles.
• Vitamin D3 is essential for several bodily functions, and it can be obtained by exposure to sunlight or consumed through animal-based foods like fatty fish and egg yolks. Vegetarians and vegans may be at a higher risk of vitamin D3 deficiency, especially during winters or if they live far from the equator. Vegan vitamin D3 supplements made from lichen are available.
• Docosahexaenoic acid (DHA) is an essential omega-3 fatty acid important for normal brain development and function. It is mainly found in fatty fish, fish oil, and certain types of microalgae. Vegetarians and vegans often have lower DHA levels, but they can get it through supplements in the form of algal oil.
• Heme iron is a type of iron found in meat, especially red meat, and it is more easily absorbed by the body than non-heme iron found in plant foods. Vegetarians and vegans are more prone to anemia due to the lower absorption rate of non-heme iron. However, a well-planned vegan diet with plenty of non-heme iron sources can help avoid iron deficiency.
• Taurine is a sulfur compound found in various body tissues, and it may play a role in muscle function and antioxidant defenses. It is naturally found in animal-sourced foods, and studies have shown that vegans have lower taurine levels. Synthetic taurine supplements are widely available and suitable for vegetarians and vegans.

While plant-based diets offer many health benefits, it is important to be aware of these potential nutrient deficiencies and consider supplementation or dietary adjustments to ensure adequate intake of these essential nutrients.

Plant-based diets can be supplemented with animal products

A plant-based diet does not necessarily mean following a vegetarian or vegan diet, but rather, proportionally choosing foods to meet dietary guideline recommendations. This can include animal products in moderation.

Research has shown that plant-based diets are linked to lower rates of heart disease, type 2 diabetes, and some cancers when compared to diets high in meat and other animal products. However, plant-based diets also carry some risk of inadequate protein, vitamin, and mineral intake.

Some nutrients are more readily obtained from animal sources as opposed to plant sources. These include vitamins A, B12, D, and K2, as well as minerals such as iron and zinc, and long-chain polyunsaturated fatty acids.

On the other hand, plant-based diets are often higher in folate, manganese, thiamin, potassium, and vitamin E. Plant foods also provide a wide array of phytochemicals that have important regulatory roles in human health.

Therefore, a flexitarian approach that includes both plant-based and animal-based foods can help ensure adequate nutrient intake and promote overall health.

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