For instance, the high sodium content and refined ingredients in many plant-based meat products could potentially affect insulin sensitivity or alter gut hormone responses in ways that differ from eating a plate of beans or a tofu stir-fry.
It’s a good reminder that not all plant-based diets are created equal; a diet centered on whole veggies, fruits, and legumes is very different from a diet heavy in vegan nuggets and plant-based hot dogs.
Making Smart Choices
By now it’s clear that plant-based meat products have pros and cons. So how do you include them in your diet in the healthiest way? Here are some tips:
Read the Labels Carefully
Not all plant-based meats are created equal, so it pays to be a label detective at the grocery store. Look for products with:
Reasonable sodium content
Aim for brands that keep it around 150–250 mg of sodium per 100 g (many exceed this). Too much salt can undermine the healthfulness of the product.
Minimal saturated fat
Check how much coconut or palm oil is in the product. Some plant-based burgers can have almost as much saturated fat as a regular beef patty if they’re loaded with coconut oil. Opt for products with lower saturated fat.
Added B12 and iron
See if the product is fortified with key nutrients like vitamin B12, iron, and zinc. This can help make up for what you might miss by skipping meat.
A shorter, recognizable ingredient list
In general, fewer additives and more whole-food ingredients (like bean powder, mushroom extract, etc.) mean a better nutritional profile. If the ingredients read like a science experiment, it’s probably ultra-processed.
In short, check the nutritional composition and ingredient list just as you would for any packaged food. A little comparison shopping can help you find plant-based meat alternatives that align better with your health goals.