The Pros and Cons of Fake Vegan Meat

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The rise of plant-based diets has led to an explosion of vegan alternatives flooding the market. One category that has gained a lot of attention is fake vegan meat. These faux meats mimic the taste, texture, and sometimes even the look of traditional animal-based meats.

Their popularity is evident not just on supermarket shelves but also on the menus of many fast-food restaurants. It’s now easier than ever to grab a vegan burger from a drive-thru or pick up a pack of plant-based sausages from the local grocery store.

These products provide an alternative for those looking to reduce or eliminate animal products from their diet, but is there a downside to this new wave of plant-based alternative meats? In this article, we’ll explore the advantages and drawbacks of consuming fake meat products.

The Diversity of Fake Meats

Venture into the aisles of any modern grocery store, and you’ll be greeted by an impressive variety of fake meat products. From the ever-popular plant-based burgers that sizzle and ooze just like their meaty counterparts to vegan sausages bursting with spices and flavor, the options are vast.

Shoppers can also find faux chicken nuggets, tenders, and patties that aim to replicate the taste and texture of poultry. The deli section isn’t left behind either, with vegan deli slices in flavors like smoked “turkey,” “roast beef,” and even “pepperoni.”

There’s also a range of vegan seafood alternatives, such as plant-based shrimp and fish fillets. This abundance of choice means that long-time vegans and curious newcomers can recreate their favorite dishes or discover new culinary delights without animal products.

Pros of Fake Vegan Meat Products

1. SMOOTH TRANSITION TO A PLANT-BASED DIET: One of the most significant challenges many people face when adopting a plant-based diet is missing the taste and texture of meat. Faux meat products can be an excellent bridge, helping to make the transition smoother. They allow newcomers to veganism to enjoy familiar dishes and flavors without compromising on their commitment.

2. HEALTH CONCERNS: Modern fake meats have come a long way, and many are now made with wholesome ingredients like soy, tempeh, seitan, jackfruit, mushrooms, whole grains, and legumes. These can be good sources of protein and other essential nutrients. For those very concerned about their health, opting for minimally processed faux meats can provide a nutritional boost without the downsides associated with red meat consumption, such as high saturated fats and increased risks of certain diseases.

These minimally processed alternatives are generally healthier and offer more nutrients than their highly processed counterparts, which may contain artificial additives, high levels of sodium, and excessive amounts of saturated fats. By opting for fake meats made from quality, whole-food ingredients, consumers can enjoy the benefits of a plant-based diet without compromising their health goals. (See a list of better meat alternatives below.)

3. ENVIRONMENTAL IMPACT: Producing plant-based meats generally requires less water, land, and energy compared to traditional meat production. This leads to a reduction in greenhouse gas emissions, making it a more eco-friendly choice.

4. ETHICAL BENEFITS: For those who choose veganism for ethical reasons, fake meats allow them to avoid contributing to animal suffering without giving up the culinary experiences they enjoy.

Cons of Fake Vegan Meat Products

1. UNHEALTHY INGREDIENTS: Not all faux meats are created equal. While some are made from wholesome ingredients, many others are highly processed and contain artificial additives, high levels of sodium, or excessive amounts of saturated fats. These ingredients might counteract the health benefits one hopes to achieve by switching to a plant-based diet.

2. NUTRITIONAL VARIANCE: While some vegan meat alternatives are rich in protein, others might not provide the same level of nutrition. It’s essential to read labels carefully and be aware of the nutritional content of each product.

3. COST: Vegan meat alternatives can sometimes be pricier than their animal-based counterparts, making it a more expensive option for some households.

4. TASTE AND TEXTURE DIFFERENCES: Although many people find the taste of faux meats satisfying, they are not an exact replica of traditional meats. Some individuals might need time to adjust or might never find them to their liking.

5. OVER-RELIANCE: Relying too heavily on fake meats might prevent individuals from exploring the vast and diverse world of whole plant-based foods. Consuming a varied diet filled with whole grains, vegetables, fruits, and legumes can offer a broader range of nutrients and flavors.

How Fake Meats Score According to EWG

Below, you’ll find just a few of the more popular vegan meat (and a few vegan seafood) substitutions on grocery shelves these days.

If you’d like to explore this topic further or find out how your favorite brands rate, be sure to check out the Environmental Working Group’s (EWG) list of tofu and meat alternatives. You’ll also find other categories there.

Their food scores cover three areas of concern: nutrition, ingredients, and processing. Each product is scored from 1 to 10, with 1 being the best. This link will take you to their scoring information.

What Does nutritionfacts.org say?

To get more insights into this topic, watch Are Beyond Meat and the Impossible Burger Healthy? from nutritionfacts.org. Dr. Greger. While emphasizing whole plant foods are preferred, he surmises that these substitutes not only address environmental concerns but also offer health benefits by significantly reducing the intake of harmful components like trans fats, saturated fat, sodium, and cholesterol, compared to their animal-based counterparts.

Despite their processed nature, which can lead to reduced fiber content compared to whole foods, plant-based meats are seen as a healthier option than meat for both the planet and individuals.

Be sure to scroll down this page from nutritionfacts.org to see a list of other videos in Dr. Greger’s series on plant-based meat substitutes.

Recognized Brands of Fake Meat

Vegan Meat:

Beyond Meat (e.g., Beyond Burger)
Impossible Foods (e.g., Impossible Burger)
Lightlife (e.g., Plant-Based Ground)
Gardein (e.g., Beefless Ground)
Tofurky (e.g., Plant-Based Ground Beef)
NoEvil (e.g., Italian Sausage)

Vegan Chicken:

Meati (e.g., Classic Chicken Cutlets)
MorningStar Farms (e.g., Chik’n Nuggets)
Quorn (e.g., Meatless Pieces, made from mycoprotein)
Gardein (e.g., Seven Grain Crispy Tenders)
Alpha Foods (e.g., Plant-Based Chik’n Patties)
Boca (e.g., Original Chik’n Vegan Patties)

Vegan Deli Meat:

Tofurky (e.g., Deli Slices in various flavors)
Lightlife (e.g., Deli Slices)
Field Roast (e.g., Deli Slices made from grains)
Yves Veggie Cuisine (e.g., Deli Slices)
Sweet Earth Foods (e.g., Deli Slices)

Vegan Turkey:

Tofurky (e.g., Plant-Based Roast)
Gardein (e.g., Stuffed Veggie Turk’y Roast)
Field Roast (e.g., Celebration Roast, which simulates a turkey and sausage meal)
Quorn (e.g., Meatless Turk’y Roast, made from mycoprotein)
Trader Joe’s (e.g., Breaded Stuffed Turkey-less Roast)

Vegan Seafood:

Gardein (e.g., Golden Fishless Fillet)
Good Catch (e.g., Plant-Based Tuna)
Sophie’s Kitchen (e.g., Vegan Shrimp)
Loma Linda (e.g., TUNO, a plant-based tuna)
New Wave Foods (e.g., Plant-Based Shrimp)

Note: The market is ever-evolving, with new brands emerging and current brands expanding their product lines. Always check the latest offerings in your local grocery or specialty store for the most up-to-date options.

In addition, some brands might have a product that is reminiscent of turkey, and they might not explicitly label it as “turkey.” Always read the product details and ingredient list to ensure it aligns with your dietary preferences.

Are There Any Fake Meats Suitable for a Whole Food, Plant-Based Diet?

Unfortunately, there aren’t many fake vegan meat products suitable for a whole food, plant-based diet. Here are the two I know about.

NoEvil Brand: Many of the products are made without oil, and some have a little. They have sausage, chicken, beef strips, “chorizo” crumbles, and pulled “pork.” They offer recipe suggestions on their website. Keep in mind that if oil is in a recipe, you most likely can leave it out.

Meati: Meati is a Boulder company (my hometown). Some of their products have no added oil, and some have a little. For example, the Meati Classic and the Classic Steak have no added oil. I suggest you look for a store that carries these products near you here. Their website offers lots of recipes, too.

Please let me know if you find others, and I’ll add them to the list.

Make Your Own Plant-Based “Meat” Recipes

If you’re ready to make you’re own oil-free, plant-based meat substitutes, here are a few of recipes to try:

What’s Coming for Fake Meat?

The next frontier of fake vegan products will be lab-grown or, as it’s also called, cultivated meat. While it will take away the cruelty that’s part of the current meat industry, it will, most likely, still contain saturated fat and unhealthy ingredients, so sticking with a whole food, plant-based diet is your best bet for a healthy life.

For an interesting look at what’s coming, check out the information on this page: What is Lab-Grown Meat?

In Conclusion

Fake vegan meat products can play a role in a balanced plant-based diet, especially for those transitioning. Most have more additives or oils than are necessary or healthy. A whole food, plant-based diet aims to eliminate overly processed foods and stick with what nature intended us to eat, which will ultimately be better for our health.

It’s important to make informed choices and understand these products’ benefits and potential pitfalls. As always, variety is the spice of life, and incorporating a range of whole plant-based foods and maybe an occasional faux meat treat can pave the way for optimal health and satisfaction.

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