- A recent study suggests that plant-based meats can benefit your heart by reducing cardiovascular risk factors.
- On the flip side, another study points out that ultra-processed plant-based foods might actually increase risk.
- The key difference seems to be whether these foods contain high levels of sodium, saturated fat, and sugar.
- It’s crucial to read labels on processed plant-based foods to avoid these unhealthy ingredients.
One study indicated that ultra-processed plant-based foods might elevate the risk of heart disease and early death.
However, a systematic review and meta-analysis of 12 controlled trials published in the Canadian Journal of Cardiology found that plant-based meat alternatives (PBMAs) could actually boost cardiovascular health.
The study showed that while the nutritional content of PBMAs varies, many of them possess heart-healthy qualities.
Researchers found that PBMAs might improve specific cardiovascular risk factors like total cholesterol, LDL cholesterol, apolipoprotein B-100 (a type of LDL linked to inherited high cholesterol), and body weight.
Despite these promising findings, the researchers emphasized the need for more studies to determine the long-term effects of PBMAs on heart health.
The Cardiovascular Benefits of Choosing Plant-Based Meat
John Higgins, MD, a sports cardiologist at UTHealth Houston, shares insights into why plant-based meat can be better for your heart.
He points out that plant-based meats typically contain less saturated fat and more fiber per serving compared to regular meat.
Saturated fat is crucial to monitor because it increases low-density lipoprotein cholesterol (LDL), commonly known as “bad” cholesterol.
Elevated LDL levels can lead to clogged arteries. In contrast, polyunsaturated fats help reduce LDL levels.
Fiber, particularly soluble fiber, plays a key role in heart health by binding with cholesterol and helping to remove it from the body.
Dr. Higgins also mentions that plant-based meat alternatives may lower levels of trimethylamine N-oxide (TMAO), a compound that could be a risk factor for heart disease.
“Traditional meat and egg yolks don’t just harm cardiovascular health due to their high cholesterol and saturated fats,” Dr. Higgins explains. “They also raise plasma levels of toxic metabolites from the intestinal microbiome, including TMAO.”
Nutritional Profile Comparison
1. Lower in Saturated Fat
Saturated fats are known to raise levels of LDL cholesterol in the blood, which can lead to an increased risk of heart disease and stroke.
Traditional meats, particularly red and processed meats, often contain high levels of saturated fats. For instance, a typical serving of ground beef can contain anywhere from 6 to 10 grams of saturated fat.
In contrast, most plant-based meat alternatives are formulated to be much lower in saturated fat.
For example, a serving of a popular plant-based burger might only contain 1 to 2 grams of saturated fat. This significant reduction can contribute to better heart health and lower cholesterol levels.
2. Cholesterol-Free
Real meat contains dietary cholesterol, which, when consumed in excess, can contribute to the buildup of plaque in the arteries, leading to cardiovascular diseases.
Animal products, especially those high in fat such as beef, pork, and lamb, can significantly increase cholesterol intake.
Plant-based meat alternatives, however, are naturally free of cholesterol. This is a significant advantage for those looking to maintain healthy cholesterol levels and reduce the risk of heart-related ailments.
By substituting plant-based meats for traditional meats, individuals can potentially lower their overall cholesterol intake, contributing to better long-term cardiovascular health.
Health Benefits
1. Heart Health
Lower levels of saturated fat and the absence of dietary cholesterol in plant-based meats translate to a healthier heart.
Studies have shown that plant-based diets are associated with a lower risk of heart disease.
For instance, a study published in the Journal of the American Heart Association found that people who followed plant-based diets had a 16% lower risk of cardiovascular disease and a 31% lower risk of dying from it.
2. Weight Management
Plant-based meats are often lower in calories compared to their animal-based counterparts.
For example, a typical beef patty might contain around 250 calories, while a plant-based burger patty could have around 200 calories.
Additionally, plant-based meats usually contain more fiber, which aids in digestion and helps maintain a feeling of fullness, potentially leading to lower calorie intake overall.
The fiber content in plant-based meats, derived from ingredients like legumes, whole grains, and vegetables, not only aids digestion but also helps in controlling blood sugar levels and reducing cravings, making it easier to maintain a healthy weight.
3. Reduced Risk of Chronic Diseases
Switching to plant-based meats can also reduce the risk of developing chronic diseases. Diets high in red and processed meats have been linked to an increased risk of type 2 diabetes, certain cancers, and other chronic conditions.
The high fiber content and lower saturated fat levels in plant-based diets can help mitigate these risks.
For instance, the consumption of plant-based proteins has been linked to a lower risk of type 2 diabetes.
Studies indicate that diets rich in plant-based foods can improve insulin sensitivity and reduce the risk of diabetes by up to 34%.
Similarly, plant-based diets have been associated with a reduced risk of certain cancers, such as colorectal cancer, which has been linked to high consumption of processed meats.
What to Consider When Buying Plant-Based Meats
McKinney emphasizes the importance of scrutinizing the ingredient list to select the most heart-healthy plant-based meat options.
“Choose products that use whole food ingredients and steer clear of those with added sugars,” he advises.
He also suggests opting for products with lower sodium levels to help manage blood pressure.
McKinney points out that some plant-based meats may contain high levels of saturated fat if they are made with coconut or palm oil.
He further recommends checking the fiber content, as fiber is beneficial for heart health.
Lastly, McKinney advises avoiding added sugars, noting that “these are unnecessary and unhealthy, often included in processed foods to enhance flavor.”
Higgins adds that a diet incorporating regular meat can also be heart-healthy if you choose leaner cuts.
“For example, the Mediterranean diet is renowned for its heart health benefits and includes occasional red meat along with more frequent lean chicken and fish,” he explains.
Higgins also suggests replacing meat with plant-based foods such as fruits, vegetables, whole grains, and nuts, which can help lower cholesterol and reduce the risk of heart disease.
Conclusion
Plant-based meat substitutes offer significant benefits for heart health compared to traditional meat options, primarily due to their lower levels of saturated fats and cholesterol.
Scientific studies suggest that a diet rich in plant-based foods can reduce the risk of heart disease and improve overall cardiovascular health.
However, it’s important to be mindful of potential downsides, such as high sodium content and the presence of processed ingredients in some plant-based products.
A balanced approach, incorporating a variety of whole plant foods alongside moderate consumption of meat, can be an effective strategy for maintaining a heart-healthy diet.
Ultimately, making informed choices and focusing on overall dietary patterns will contribute more to heart health than any single type of food.
References
Plant-based meat substitutes may be healthier for the heart than real meat https://www.nbcnews.com/news/amp/rcna158693
Are plant-based meats really better for us than the real thing?https://www.georgeinstitute.org/media-releases/are-plant-based-meats-really-better-for-us-than-the-real-thing
Why Most Plant-Based Meat Alternatives Are Healthier Than Real Meathttps://www.healthline.com/health-news/plant-based-meat-healthier
