To what extent are vegan products that imitate the texture and flavor of sausage, cheese, meat… healthy and nutritious? Isn’t it better to get protein from natural foods (legumes, nuts…)?
Nuria
— reader of elDiario.es
The number of people who declare themselves vegan or vegetarian has grown in recent years. In Spain, they went from 2.2% in 2021 to 2.4% in 2023, according to the Spanish Vegetarian Union. Along with the increase in its practitioners, there has also been an increase in the number of products aimed at satisfying the stomachs of those who wish to limit or eliminate animal products from their diet.
Among these products are those that precisely imitate them, including ‘chicken’ meat, sausages, hamburgers or sausages; all of them made with products of plant origin, and which can be found more and more easily in supermarkets. But, in addition to the irony of its presentation in the market as “meatless meat”, questions also arise about its impact on health and its nutritional quality.
Vegetable products, but ultra-processed
On a nutritional level, plant-based alternatives to meat vary widely in quality and composition. Many of these alternatives seek to emulate not only the flavor, but also the texture and nutritional content of meat, something that is not always easy. To achieve this, manufacturers use plant proteins, such as those derived from soy, peas or wheat, which are processed to obtain the desired consistency.
“A healthy diet requires that foods be as little processed as possible,” says dietitian-nutritionist María del Mar Silva Rivera, specialized in vegetarian nutrition. For Silva, the most important thing when consuming vegetable meat substitutes is to read the label: “These foods are based on legumes and sometimes they add pseudocereals such as quinoa, as well as vegetables to make them more pleasant to eat. If we read the composition of the food and a good percentage is legumes, that means it is fine.”
Additionally, ‘vegan meats’ often include additional ingredients such as oils, starches, and additives. It is precisely these that have the greatest implications for health. “These prepared foods are more convenient than making something similar at home, but when large amounts of salt, sugar and refined fats are added, these foods go from processed to ultra-processed,” explains Silva.
A healthy diet requires foods to be as little processed as possible.
Maria del Mar Silva Rivera
— dietitian-nutritionist
Generally speaking, high consumption of ultra-processed foods has been linked to a variety of health problems, including obesity, cardiovascular disease and type 2 diabetes. These products often include added fats, mostly from refined oils such as coconut or coconut oil. palm, which can increase the saturated fat content. Although saturated fats are not inherently harmful, consuming them in excess can alter the balance of the diet to the detriment of healthy unsaturated fats such as olive oil, avocado and nuts.
Additionally, some meat substitutes contain high levels of sodium. This responds both to the need to give them flavor and to extend their expiration date. Food additives are another battleground. Texturizing, coloring and flavoring agents are often used in vegan products to imitate meat. Although many of these ingredients are approved for human consumption, some, such as certain emulsifiers and thickeners, have been shown in experimental studies to negatively affect the gut microbiota. A study on animal models showed that the consumption of some emulsifiers can alter the microbiota and promote inflammation, something related to irritable bowel syndrome, among other ailments.
Another recent analysis of these substitutes for animal products has found that, because of the way they are industrially processed, they can be as harmful or more harmful to the environment than their animal equivalents. Furthermore, when these foods are low in protein and contain large amounts of sugar, flour, fats and salt, they have negative effects on health.
Proteins and other essential nutrients
Unsupervised vegetarian and vegan diets may increase the risk of deficiencies in certain essential nutrients, such as protein, vitamin B12, iron, calcium, zinc, and omega-3 fatty acids, because these nutrients are found primarily in animal foods. . For example, deficiency of vitamin B12, crucial for neurological health and red blood cell formation, is more common among vegetarians and vegans, who often must resort to adequate supplementation.
Furthermore, different studies suggest that, although plant proteins can meet daily requirements, their lower content of essential amino acids and bioavailability makes it necessary to consume more protein-rich plant foods, something that is not always met. In the case of older people, who need a greater intake of protein in their diet, especially the amino acid leucine, to avoid sarcopenia, vegetarian and vegan diets may fall short.
“Vegan or vegetarian people have to learn to balance their diet,” explains Silva. “When they decide to switch to a vegetarian or vegan diet, there is a tendency to replace protein with carbohydrates and eat, instead of chicken, for example, a large amount of pasta or pastries.”
Reducing the protein content in the diet, increasing carbohydrates and fats, has a negative effect on metabolic health, as confirmed by a review of 54 controlled studies. The highest protein diets analyzed had favorable effects on weight loss, body fat loss, blood pressure, cholesterol and insulin levels, compared to the lowest protein diets.
Not all vegan meat-imitating products are created equal. There are brands that have begun to use more natural ingredients and reduce the content of sodium, fats and additives.
Legumes, nuts and whole grains have relatively high protein content compared to other plant foods, but still in a much lower proportion than an animal source. For example, to obtain the same proteins contained in 150 grams of chicken breast it would be necessary to consume more than half a kilo of cooked lentils, or almost a quarter of a kilo of almonds.
“They are still legumes, we must take into account that they contain carbohydrates and that we must eat a larger amount to obtain the necessary protein intake,” explains María del Mar Silva. “Foods like textured soybeans or Heura [una marca comercial de proteína vegetal] They have more protein density because it is concentrated,” he adds.
In the case of meat substitutes, proteins from plant products can vary in their essential amino acid content, which means that they are sometimes fortified with an additional plant protein supplement, such as concentrated soy or pea protein.
However, not all vegan meat imitation products are created equal. There are brands that have begun to use more natural ingredients and reduce the content of sodium, fats and additives. Some have chosen to incorporate healthier ingredients, such as oils rich in unsaturated fatty acids, including olive or avocado oil, instead of coconut or palm oil. Although these alternatives can be a healthier option within the processed products market, it is important to read labels and be aware of the ingredients.
For María del Mar Silva, ultra-processed vegetable substitutes should receive the same treatment as their animal equivalents. “The nuggets, sausages or sausages should not be consumed regularly,” he concludes.
*Darío Pescador is editor and director of the Quo magazine and author of the book your best self Posted by Oberon.
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