Living in Los Angeles, I’ve noticed how easy it has become to embrace a vegan lifestyle. The city offers an array of restaurants serving plant-based options, and my social media is flooded with tips on swapping meat for vegan alternatives. Personally, I consider myself a ‘part-time’ vegan—focusing on plant-based, minimally processed foods, while occasionally consuming small amounts of dairy. I believe cruelty-free eating is essential, not just for animal welfare but also for the health of our planet.
About a year ago, I made a shift from regular milk to nut milk for my shakes. I even bought a nutmilk maker to make nutmilk at home.
I’ve also started using oil instead of butter and replacing eggs with chia and flax seeds in recipes. These simple changes feel healthy and sustainable, allowing me to reduce my reliance on animal products.
The rise of innovative plant-based products like meatless chicken, dairy-free cheese, and Beyond Meat patties has made it easier to cut down on animal products without sacrificing flavor. From lab-created shrimp to vegan sausages and bacon, the options are expanding rapidly.
This trend reflects our growing awareness of what we put into our bodies. We know red meat isn’t the healthiest choice, so these plant-based alternatives become appealing. According to the Good Food Institute, the plant-based meat industry was valued at $939 million in 2020, with sales growing 18% in the past year alone.
But as these products become more popular, I find myself questioning their impact: Are these plant-based foods truly healthy, or are they just better for the environment?
The Good
Plant-based meats are indeed a win for the environment. They generate significantly less greenhouse gas emissions, require less energy, and use minimal water and land compared to traditional beef production. Additionally, they eliminate the risks associated with E. Coli and antibiotic resistance, common issues in the meat industry.
The Bad
However, when it comes to health, the picture is more complicated. While plant-based burgers like Impossible or Beyond may have less saturated fat and no cholesterol compared to beef, they are often high in sodium—up to 370 milligrams in a 4-ounce patty, compared to just 75 milligrams in a beef patty.
Another concern is the use of 'heme,' an iron-containing molecule that gives plant-based burgers their meaty flavor and appearance. Derived from soy plants and fermented in genetically engineered yeast, heme has been linked to an increased risk of Type 2 diabetes. Though Beyond Meat uses a different method to mimic meat flavors, the potential health risks are still worth noting.
Moreover, while a beef patty has one ingredient—beef—a plant-based patty can have up to 18, many of which are unfamiliar and highly processed. To match beef's nutritional profile, additional nutrients must be fortified into the mix, making these patties far from natural.
The Ugly
Processing is another major issue. The production of plant-based meat often involves high-temperature extrusion technology or other methods that expose proteins to thermal and mechanical stress, which can degrade the nutrients in the food.
Conclusion
So, is going vegan a good thing? Absolutely, especially if it’s for social and environmental reasons. Avoiding dairy with alternatives like chia seeds and oil is easy and worthwhile. But when it comes to plant-based meat, I’m not convinced. Despite their environmental benefits, these products are highly processed and may not be as healthy as they appear.
As Mark Bittman, a New York Times best-selling author, wisely puts it: “The truly healthy alternative to a processed chip is not a fake chip, it’s a carrot. Likewise, the alternative to sausage is not vegan sausage; it’s less sausage.”
After my research, I’m recalibrating my approach—opting to make my own burger patties from whole foods like grains, legumes, seeds, and nuts. My recommendation? Don’t stop eating meat if you enjoy it, but do so in moderation. Be discerning when choosing vegan products: check the labels, count the ingredients, and watch the sodium content.
Remember, just because it’s vegan doesn’t mean it’s healthy. Real food is always the better choice.
