different variations of plant-based meats

How to choose healthier plant-based meat?

As plant-based diets become increasingly popular, more and more consumers are turning to plant-based meat options as a healthier alternative to traditional meat products. However, not all plant-based meats are created equal, and making the wrong choices can undermine your health goals.

To ensure that you’re choosing the best plant-based meats for your diet, look for products that are low in sodium, fat, and calories, and avoid those that contain high levels of additives and preservatives. Focusing on whole-food, plant-based options can help you get the nutrients your body needs while minimizing the risks associated with heavily processed products. By following these simple tips, you can maintain a balanced and healthy diet while enjoying the benefits of plant-based meat products.

Some things to look for:

  • Nutrient-Dense Ingredients
    A nutrient-dense ingredient list is a crucial factor in choosing healthier plant-based meats. Look for products that contain whole foods, such as beans, legumes, vegetables, grains, nuts, and seeds. These ingredients provide a range of essential vitamins, minerals, and fibres necessary for overall health and well-being.
  • Low Saturated Fat
    Saturated fat should contribute less than 10% of the calories in a plant-based meat product. High levels of saturated fat can increase your risk of heart disease and other health issues. Look for products that use healthy fats, such as olive oil or avocado oil, instead of saturated or trans fats.
  • Low Sodium
    The government advises consuming less than 2,300 mg of sodium per day, so choosing plant-based meats that are lower in sodium is essential. High sodium levels can increase blood pressure and lead to other health problems. Opt for products that are lower in sodium or choose products that have no added salt.
  • Added Vitamins and Minerals
    Some meat substitutes contain added vitamins and minerals, such as vitamin B12 or vitamin D. These nutrients can be challenging to get enough of in a plant-based diet. Choosing products with added vitamins and minerals can help you get all the necessary nutrients.
  • Protein-Rich Ingredients
    Many plant-based meat products contain protein-rich ingredients, such as pea protein. These ingredients help you achieve your recommended daily protein intake and maintain healthy muscles and bones.

What to avoid:

While many plant-based meat products are healthy, there are also some characteristics you may wish to avoid

  • Artificial Ingredients
    Some plant-based meats may contain long lists of artificial ingredients, fillers, or additives. While there is no evidence to suggest that these additives are harmful, some people may prefer to avoid them.
  • Added Sugars
    Some plant-based meat products may contain added sugars like fructose or glucose. While excluding these ingredients altogether is unnecessary, it’s essential to moderate your intake.
  • Higher Calories
    Some plant-based meats may be higher in calories, which can be problematic if you’re trying to lose weight. Be sure to read the nutrition labels and choose products that fit within your daily calorie goals.
  • Gluten
    If you have celiac disease or are intolerant to gluten, choose plant-based meat products that do not contain seitan or vital wheat gluten.
  • Buns, Sauces, and Condiments
    Finally, be aware that if you eat buns, sauces, and condiments alongside plant-based meats, you will add calories, sugar, and fat to your daily intake. Choose healthier options or consume these items in moderation.

💟 In conclusion, choosing healthier plant-based meat requires careful consideration of the ingredients and nutrition labels. By opting for products containing whole foods, healthy fats, lower sodium, and added vitamins and minerals, you can ensure you get the nutrients you need to maintain optimal health. Avoiding artificial ingredients, added sugars, higher calories, and gluten can also help you make the best choices for your diet.


Maria Vorobeva

My name is Maria Vorobeva. I am a student at the Lucerne School of Business majoring in Online Business and Marketing. I am passionate about online marketing and have always been interested in the latest trends and tools. Along with it, I'm also a foodie and love to try new food, experiment with recipes, and taste new dishes. In my blog, I am talking about plant-based foods, nutrition, a healthy lifestyle, and Planted. Stay tuned!

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18 thoughts on “How to choose healthier plant-based meat?

  1. Dear Maria, helpful and important post.
    It’s great to learn about such crucial topics that can assist us in sustaining a healthier lifestyle.
    I’m looking forward to hearing more about this topic! 😊

  2. Thank you so much for sharing this valuable information! It is extremely useful for me, as I am trying to follow a balanced diet.

    1. You’re welcome! I’m glad that the information was helpful to you. If you have any further questions or need additional guidance on your diet, please don’t hesitate to ask.

    1. Thank you! Stay tuned for more interesting content on this topic in the near future!

  3. Really liked the tips!
    One of my goals this year is to start eating healthier and this was very helpful. 🙂

  4. Fascinating post. As a longtime vegetarian, I know the difficulties of meeting one’s protein needs, as well as healthy AND delicious options. 🙂 Very difficult. Maybe there are tasty and healthy protein sources out there. Maby you can make a taste test review with Omnivores and Vegetarians :D….

    1. Thank you Katja for the idea of taste tasting! Stay tuned, I hope you’ll find more interesting information in the next posts 🙂

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