Are Vegan Meat Substitutes Healthier or Harmful?

From evrimagaci.org

New research explores the complex health implications of plant-based ultra-processed foods, debunking some recent sensationalist claims

The rise of plant-based meats was initially celebrated as a revolutionary solution for human health, environmental concerns, and animal welfare. Products like the Beyond Burger and Impossible Meat quickly gained popularity, riding a wave of optimistic media coverage and consumer excitement. However, by 2021, the narrative took a sharp turn. Suddenly, plant-based meats were not only under scrutiny but also labelled as 'unhealthy', 'ultra-processed', and harmful.

Recent research has added fuel to this debate, suggesting that plant-based ultra-processed foods, including these meat alternatives, are linked to a higher risk of cardiovascular diseases. But are these claims grounded in sound science, or are they part of a larger agenda driven by industry influence?

A study published in The Lancet Regional Health – Europe reported that consumption of plant-based ultra-processed foods is associated with an increased risk of cardiovascular diseases and mortality. This study examined data from more than 100,000 adults in the UK Biobank, following their dietary habits and health outcomes. However, it's crucial to understand that the term 'plant-based ultra-processed' in this research included a wide range of foods. This category didn’t just feature meat alternatives like tofu and tempeh, but also items such as chocolate-covered biscuits, frozen pizzas, and sugary sodas.

Dr. Fernanda Rauber, the lead author of the study and a nutritional epidemiologist at the University of São Paulo, emphasized that the health effects of foods depend not just on their nutrient content, but on how they are processed and consumed. 'The way foods are combined, prepared, and consumed as meals plays a crucial role in their health impacts,' she noted. This complexity highlights why interpreting nutrition studies can be challenging and often leads to oversimplified and misleading headlines.

Critics argue that the sensationalised media coverage misleads the public by suggesting that plant-based meats alone are responsible for negative health outcomes. Vancouver-based naturopathic doctor and researcher, Dr. Matthew Nagra, criticised such interpretations. He pointed out that plant-based meats constituted a very small portion of the diets analysed in these studies. In fact, plant-based meats made up only about 0.2% of participants' total calorie intake. Yet, the broader category of ultra-processed foods, which includes items like pastries and sodas, contributed significantly more to the participants' diets.

The debate around ultra-processed foods is not new. A pivotal framework in nutrition research, the NOVA classification system, categorizes foods based on the extent of processing. Most people agree that unprocessed foods like fresh fruits and vegetables are healthful, while heavily processed items like instant noodles and packaged cookies should be eaten sparingly. However, not all ultraprocessed foods are created equal. For example, beer and wine are not considered ultraprocessed, although they undergo significant alteration from their original forms.

Dr. Nagra and his colleagues, in their review published in the Canadian Journal of Cardiology, compared plant-based and animal-based meats and found that, overall, plant-based options tend to have a heart-healthier nutritional profile. 'Simply because something is called an ultraprocessed food doesn’t mean that it’s necessarily harmful,' Dr. Nagra stated. He noted that items like protein powders and fortified plant milks, though ultraprocessed, can offer nutritional benefits.

Interestingly, another recent review highlighted that vegetarians and vegans often consume more ultraprocessed foods than meat-eaters. However, this review did not delve into the long-term health impacts of such dietary patterns. What is clear is that not all ultraprocessed foods have the same health effects. For instance, ultraprocessed meats like sausages and salami are linked to higher mortality rates, particularly from colon cancer.

So, does this mean that plant-based meats are off the hook? Not entirely. While they generally contain lower saturated fats and higher amounts of dietary fiber compared to animal-based meats, the issue of processing still raises questions. Some plant-based meat products have been reformulated to reduce unhealthy ingredients. For example, Beyond Meat has recently introduced versions of their products using avocado oil to lower the saturated fat content.

Dr. Rauber cautions that while current evidence indicates that ultra-processed foods might have negative health impacts, isolating one type of food as the culprit is nearly impossible. 'We cannot draw specific conclusions related to this particular type of food,' she says in response to how her paper has been misinterpreted in the media.

Exploring broader perspectives, Dr. Nagra points out that while the consumption of ultra-processed foods is associated with higher risks of various diseases, it’s essential to differentiate between types of ultra-processed foods. 'Whole wheat bread, for example, lowers our risk while sugary beverages raise it,' he explained. The question remains regarding where plant-based meat alternatives fit on this spectrum, a question that is crucial for informing public health recommendations.

The implications extend beyond just health. Choosing plant-based proteins over animal sources could significantly reduce one’s environmental footprint. Research from Oxford University found that foods like red meat have a much larger impact on greenhouse gas emissions and land use compared to plant-based options. Thus, incorporating plant-based meats in the diet might not only benefit personal health but also contribute to broader environmental sustainability goals.

In the end, the narrative around plant-based meats is complex and multifaceted. It’s about balancing the benefits and drawbacks and making informed choices that suit individual health needs and ethical considerations. As more research emerges, both the public and policymakers will have better tools to navigate these dietary choices. 'If these plant-based alternatives that mimic the taste, texture, and look of meat can also lower our cardiovascular risk, we can recommend that swap to people who otherwise wouldn’t choose the plant-based option,' Dr. Nagra concluded.

This ongoing discussion underscores the importance of looking beyond headlines and understanding the nuances of scientific studies. It also highlights the broader implications of our daily food choices, not just for our health, but for the planet.

https://evrimagaci.org/tpg/are-vegan-meat-substitutes-healthier-or-harmful-295