Plant-Based Meat Alternatives Offer Surprising Heart Health Benefits

If you follow diet trends or feel yourself getting paleo-influenced, it’s easy to assume that your vegan burger alternative and ‘chick’n’ strips are junk food. However, recent research suggests that plant-based meat alternatives (PBMAs) might be a healthier option compared to real meat. A study published in the Canadian Journal of Cardiology challenges the notion that all ultra-processed foods are equal, highlighting the potential heart health benefits of PBMAs.

Researchers conducted an extensive review, analyzing results from numerous nutrition and health studies released between 1970 and 2023. The goal was to evaluate and synthesize the impact of PBMAs on health compared to traditional meat. The findings revealed that PBMAs generally have better nutritional profiles, and replacing meat with these alternatives can significantly reduce certain risk factors for cardiovascular disease.

The review found that plant-based meat alternatives are typically lower in saturated fat and cholesterol than commonly consumed animal meats. Additionally, some PBMAs are lower in calories, making them a preferable option for those looking to manage their weight. While PBMAs vary in their ingredients, the consistent trend across studies shows a healthier nutritional profile compared to traditional meat products.

Clinical trials assessed in the study showed that individuals who replaced meat with PBMAs experienced lower total cholesterol and reduced levels of LDL, often referred to as 'bad' cholesterol. Some participants also reported weight loss and decreased waist circumference after adopting plant-based alternatives. Importantly, the review did not find any negative health effects associated with replacing meat with PBMAs.

Certain protein sources within PBMAs offer additional health benefits. For example, soy consumption is linked to a 17% reduction in heart disease risk and an 18% decrease in stroke risk, along with lowered cancer risk. Pea protein, another common ingredient, also contributes to reduced heart disease risk, though to a lesser extent than soy. Mycoprotein, derived from fungi, may provide metabolic and muscle-building benefits over traditional meat proteins.

While PBMAs offer several health benefits, it's important to choose products wisely. Some alternatives made with canola or olive oil are healthier than those made with coconut or palm oils. Additionally, many plant-based meats contain high levels of sodium, which can raise blood pressure and increase the risk of heart disease. Consumers should also aim to include a variety of real vegetables in their diet to ensure balanced nutrition.

Overall, plant-based meat alternatives appear to be a heart-healthy option compared to traditional animal meats, especially when selecting products with healthier ingredients. They offer nutritional benefits like lower saturated fat and cholesterol, which can help reduce the risk of cardiovascular diseases. However, it's important to be mindful of sodium content and incorporate a variety of vegetables into your diet. As research continues, PBMAs are proving to be a valuable component of a balanced and health-conscious lifestyle.