Vegetarian diets that include meat substitutes are becoming more popular.
Researchers are still working to understand the benefits and drawbacks of incorporating meat substitutes into the diet.
A recent study looked at the value of certain nutrients in meat substitutes. The study results suggest that meat substitutes might not be good sources of iron or zinc.
Many people are moving toward plant-based diets for health and environmental reasons. Some of these diets include meat substitutes that mimic the textures and tastes of traditional meat products.
A recent study published in Nutrients looked at multiple aspects of the nutritional value of popular meat substitutes. The researchers found that meat substitutes are likely a poor source of iron and that many offer inadequate amounts of zinc.
Protein is a nutrient that is essential to the human diet, but there are many options when it comes to protein sources. Animal protein sources such as chicken, fish, or beef are available. People who do not eat meat may get protein from sources like beans, seeds, and lentils to meet their protein needs.
These plant-based diets may have multiple benefits including health improvements and being more environmentally friendly. To appeal to this market, producers have worked on developing meat substitutes. These options taste similar to meat, but they come from plant-based sources. Examples of meat substitutes include tofu, tempeh, and seitan.
As certain meat substitutes become more popular, researchers continue to study their benefits and overall nutritional value. While meat substitutes may contain iron and zinc, the body cannot always use them because of a compound called phytate. Phytate interferes with the body’s ability to absorb iron and zinc and is in many meat substitutes.
Wide variations in nutritional value
Researchers found wide variations in nutritional value between products. Regarding the nutrient zinc, most meat substitutes did not contain enough of it to be considered an adequate source.
The main exceptions were mycoprotein products, which are derived from fungi. The findings of this study suggest that mycoprotein products may be a good source of zinc.
In terms of iron, all the meat substitutes studied were not sources of adequate iron. The main exception was tempeh, which came close to “the level of a nutrition claim.”
The study indicates the need for greater precision in understanding the nutritional value of meat substitutes. It indicates the need for honesty of producers when it comes to the nutrients like iron supposedly found in meat substitutes.
People who want to shift towards plant-based diets can work with their doctors and other nutrition specialists to ensure their diet covers their nutritional needs.
Results of the study indicate that people eating plant-based diets need to consume iron from sources other than meat substitutes.
Kristen Carli, RD, continues: “It’s possible and even expected that these nutrients would be found in other foods. Additionally, many vegetarians do not eat meat substitutes but instead seek out other forms of plant-based protein, such as beans or quinoa,” she noted.”
“If you are transitioning to a plant-based diet, you do not have to rely so heavily on meat substitutes to provide all of your nutrition needs.”
“This study implies that ‘meat substitutes’ are not as nutritious as meat. However, one clinical implication that this study overlooks is that people, regardless of diet, do not get all of their nutrition from just meat/ meat substitute sources. Omnivores eat meat but they also eat a variety of other foods containing iron, zinc, and protein. Same goes for vegetarians.”
– Kristen Carli, registered dietitian and owner of Camelback Nutrition & Wellnes
