What are the Best Meat Substitutes?

There is an ever-increasing array of vegan, plant-based meat substitutes and alternatives available in supermarkets today. But which are the best ones? I’m answering your top questions on you how can make the best choices when it comes to meat alternatives.

I get so, so many questions about faux meats, also known as plant-based “meats”, veggie-meats, meat alternatives, meat substitutes, and meat analogues. Which ones are the healthiest? Which are the least processed? Are they actually good for you, and why? Are these fake meats really better for the environment? That’s why I’m sitting down to share my top advise on how you can make the best choices in the meat alternative aisle in my blog today.

Question: Which plant-based ingredients are best in meat alternatives?

Answer:

There are so many wonderful vegan meat substitutes on supermarket shelves these days. I really love the meat alternatives that are more whole-food oriented. These are items, such as burgers or sausages, with real whole plant food ingredients, such as beans, lentils, peas, nuts, seeds, and grains (i.e., Hillarys, Morningstar Farm, Dr. Praeger’s). However, I also am a fan of the really tasty, “meaty” alternatives (i.e., Beyond Meat, Grillers, Impossible Burger) that can help people make the switch to a more plant-based diet. These are often richer in protein too. This is really important, as I recommend that meat alternatives provide at least 7 gram of protein per serving. I like products that are a bit lower in sodium and saturated fat too.

Some of the ingredients you’ll see in meat substitutes include the following:

• Mushrooms. I love this ingredient, but it’s not a protein alternative. You’d still need to add protein to your diet if you are turning to a portabella mushroom as a meat alternative. I mix mushrooms with tofu or beans to push up the protein. Mushrooms add umami to the plant-based diet too.
• Tempeh. This is a great protein alternative, because it is rich in protein and other essential nutrients, and it’s a traditional, fermented food. It’s also really delicious.
• Tofu. This is another great protein alternative, which is protein- and nutrient-rich and a traditional food. It’s also very versatile.
• Seitan. This meat alternative is very rich in protein, and is a traditional food. But seitan has gluten in it, so if you are gluten sensitive it may be a concern. However, there is no benefit from eliminating gluten from the diet without medical necessity.
• Beets. This is a delicious plant food with a fabulous texture and color, but again—it is a vegetable, so it’s not really high in protein. If you use it as your meat alternative, you’d need to make sure you get a protein source in your meal.

Question: How can you choose the best branded meat alternatives?

Answer:

Many of these products are nutrient-rich, and contain various types of plant proteins. Although some are quite low in protein, so I recommend turning over the label and looking for products that contain at least 7 grams of protein per serving. Many of these products are more processed, so I like to recommend using these as an addition to your plant-based diet. Try to fill your diet with mostly whole plant proteins, such as beans, lentils, tofu, tempeh, seitan, whole grains, nuts, and seeds! I also think it’s important to look at the nutrient lineup and think about how much sodium and saturated fat is in the product; try to keep those lower. Consider these products as an addition to your diet.

Question: What is your bottom line recommendation for including alternatives for meat in a healthy diet?

Answer:

You will always find a variety of my favorite plant-based meat alternatives in my freezer for different occasions, from a quick and easy go-to meal or BBQ, to a filling for sandwiches. I think it’s easier to cook those products that can be microwaved, but some products need to be crunchy to taste good, so I turn to my toaster oven so I’m not heating up the entire oven. Try making your own veggie burgers! They are so easy and delicious—you can make them ahead of time and freeze them. You can also switch up the ingredients, trying different pulses and grains. Here is my classic recipe for my Farro and White Bean Veggie Burgers.

For more information on eating a plant-based diet, check out these blogs:

My 5 Tips for Eating a Plant-Based Diet
Eating a Plant-Based Diet Doesn’t Have to Break the Bank

Check out other nutrition questions Sharon is answering at The Plant-Powered Dietitian:

Is Coconut Oil Healthy?
Should I Try a Keto Diet?
Do Turmeric and Hemp Prevent Cancer?
How Can I Make the Switch to a Vegan Lifestyle?

About Ask Sharon

As part of my program “Ask Sharon”, I am answering the top question of the month submitted through my blog, Facebook, Twitter or Instagram to answer here. You can even win a prize! Don’t forget to submit your burning nutrition question this month via my blog, or other social media.

Image: Vegan BLTA Sandwich, Sharon Palmer, RDN