Curious about what's actually in your veggie burger? These seven common misconceptions about plant-based meats could shed some light. Image credit: Depositphotos

Plant-based meats offer a healthier way to savor your favorite dishes. However, are these alternatives truly as nutritious and eco-friendly as they appear, or are widespread misconceptions distorting our understanding? Here are seven myths regarding plant-based meats, revealing the facts behind your veggie burger just in time for Veganuary.

The increasing popularity of plant-based eating habits

An increasing number of individuals are becoming acquainted with veganism and vegetarianism, as these lifestyles gain traction in mainstream media. Fast food restaurants are responding to this trend by introducing plant-based choices for their patrons, such as KFC's Beyond Chicken and Burger King's Impossible Burger. Initiatives like Veganuary, which encourages participants to adopt a vegan diet for the month of January, are inspiring more people to delve into veganism. Additionally, cutting-edge plant-based meat alternatives are capturing the interest of even the staunchest meat lovers.

A February 2024 study by Statista indicated a growing interest in plant-based diets with approximately 4% of the United States population, equating to 13.4 million people, identifying as vegan. This significant rise has led to an increase in products designed to mimic the look, flavor and texture of meat, offering consumers more choices than before. But everything about this lifestyle may not be as perfect as it seems, and knowing the truth behind plant-based meats might make you rethink before taking another bite of that veggie burger.

Plant-based meats offer a healthier alternative.

Medical News Today states that plant-based meats provide vitamins, minerals and antioxidants necessary to support health. They can aid with weight management, diabetes and gut health, and may reduce the risks of heart disease, hypertension and cardiovascular issues.

The drawback? A lot of plant-based meat alternatives have elevated sodium content, which can elevate the risk of hypertension. Additionally, they often miss out on vital nutrients such as vitamin B12 and zinc. Certain plant-based items may include unhealthy artificial additives, fillers, and an overload of fats, making it crucial to examine nutritional labels and select options that feature whole-food ingredients.

Aren't plant-based meats merely unhealthy processed foods?

While some plant-based meats undergo processing to achieve meat-like qualities, BBC contends that many are made from whole food ingredients like peas, beans, lentils and grains. Plant-based meats are not inherently junk foods as many are crafted to offer valuable nutrients over traditional meat like lower saturated fats and added fiber.

It's essential to examine the ingredients list of whole foods when shopping at the grocery store. Advances in food technology have produced items that mimic the texture and flavor of meat with minimal processing, allowing you to prepare your beloved meatballs without any guilt.

Plant-based meats do not provide adequate protein levels.

According to ScienceDirect, many plant-based meat products are designed to deliver similar or even higher amounts of protein than their animal-based counterparts, depending on the ingredients used. Healthline further supports plant-based proteins, stating that they can contribute to a healthier diet to avoid health risks linked to high consumption of red and processed meats, like diabetes, cardiovascular disease and certain cancers.

Do plant-based meats harm the environment?

A study sponsored by Elsevier revealed that plant-based meat substitutes generally have lower greenhouse gas emissions than animal-derived meats. They also require less land, with studies showing land use for plant-based burger patties is up to 14 times lower than beef. The study further supports that plant-based meat has a significantly smaller water footprint and demands less non-renewable energy.

But The New York Times argues otherwise, saying that many plant-based companies fail to disclose emissions from crops, livestock or deforestation due to soy which is usually the key ingredient in several plant-based products. While plant-based meats represent a more sustainable choice, their environmental impact is not free from concern.

Do they have a flavor similar to actual meat?

Advances in food science have led to plant-based meats that closely mimic the taste and texture of animal meat. According to ScienceDirect, completed processes, including the Maillard reaction that causes food to brown and develop flavor, and using specific chemicals, like cysteine and ribose, are employed to mimic the savory flavors of meat during cooking.

Plant-based meat alternatives are rich in protein, utilizing ingredients like soy, lentils, and mushrooms to provide the satisfying juiciness and texture that meat enthusiasts desire. What’s behind this innovation? A combination of smart additives, including flavor boosters and binding substances, which work together to mimic the experience of eating meat. Although there are still some texture issues to address, these products are quickly advancing, presenting nutritious choices that could easily make you forget you’re not consuming actual meat.

Plant-based meat alternatives contain a high amount of genetically modified organisms (GMOs).

Not all plant-based meats contain genetically modified organisms or GMOs. PR Newswire reported in 2022 that 52% of plant-based food sales are Non-GMO Project Verified, indicating a strong consumer preference for non-GMO options.

Many brands offer non-GMO choices, like Beyond Meat which uses simple plant-based, non-GMO ingredients in their products. They derive their proteins, fats, minerals, flavors, colors and carbohydrates from sources like peas, beans, potatoes and brown rice which all do well in soups, stews and more. Because of these factors, you get all the benefits you like without the cholesterol, hormones and GMOs. As they say: It’s meat, upgraded.

Plant-based meats can be enjoyed by everyone, not just vegans and vegetarians.

The increasing appeal of plant-based meats can mainly be linked to flexitarians—individuals who haven’t fully eliminated meat from their diets but are reducing their intake for health or environmental considerations. It's akin to striving for a healthier lifestyle while still enjoying a burger accompanied by fries.

A ProVeg International research shows that 70% of Beyond Meat consumers are flexitarians and that 9 out of 10 U.S. shoppers who purchased plant-based milk also buy dairy milk. Plant-based options are stepping up to the plate, offering flexibility and flavor so you can feel good while indulging in the occasional cheat meal. And even if you’re not flexitarian, why not join the movement?

Now, pick up that vegetable burger.

Plant-based meats provide a tasty and sustainable option for all kinds of eaters – not just vegans and vegetarians. While plenty of myths surround their benefits, they offer a flavorful, guilt-free alternative to enjoy your favorite dishes. So, next time you reach for that veggie burger, you’re not only making a good choice for your health but for the planet as well.

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