Where's the Beef?

There are new ground “meats” on the market which are becoming available, even at popular fast-food restaurants. Companies are targeting people who love meat and still demand to have the same texture and flavor of beef. With the advent of newer, meatless products which are infused with substances to make them taste like actual meat from animals, the marketplace is flooded with meatless options.

Wow, that is amazing, awesome, scary and concerning.

When I told my eight-year-old son this new food trend, he queried, “Mommy, is that even healthy?”

The honest answer I gave him was, “I’m not sure, even as a dietitian with 12 years of practice and the experience of reviewing foods and diets.”

Truthfully, there isn’t a lot of long-term research on the benefit or even the safety of these products. It depends on why you want to eat this new “meat,” which is designed to have the taste, texture, smell, and appearance of red meat.

It’s easy to understand why one may be confused about which choices to make for their health.

Do I eat whole plant-based foods for protein? Should I eat meat substitutes? How do I experiment with these new ‘meat’ products?

The answer, unfortunately, is not that simple, nor is it straightforward. It all depends on why you want to make this personal choice. Have you been told by a doctor or loved one to consider a better alternative to lower the risk of heart disease, stroke, diabetes and cancer?

Here’s some food for thought: Americans consume more than 500 percent of the levels of red meat which are considered both healthful and sustainable. You may be concerned about sustainable agriculture and/or the humane treatment of animals.

Less commonly known sources of protein are whole grains, including brown and wild rice, whole grain bread and pasta. What, you say? Those are carbs, which you may think are ‘bad’ for you, especially with fad diets focused on animal-sourced protein like meat (i.e. Atkins, keto).

While it is widely thought that we need more protein, the actuality is Americans almost always get plenty of protein. This can cause problems. Too much protein can crowd out other macronutrients and may lead to constipation, possible increased heart disease, stroke, and poor gut health, among other things.

In my opinion, fiber is the more often overlooked nutrient. Fiber is important for regulation of blood sugar, feeling full, decreasing blood cholesterol levels, maintaining weight, and bowel regularity. We need roughly 25-35 grams of fiber per day to achieve the above benefits.

On the flip side, plant-based meat substitutes can often lack vitamin B12 and may be more expensive, contain higher sodium content, and even saturated fat. Yes, you heard that right—saturated fat, known only to animal foods, right?

No. Some meat-alternative manufacturers use tropical oils such as coconut and palm oil, which are also high in saturated fat, to give their products the texture and feel of beef. While some meat substitutes are whole-food based and are minimally processed, others are highly processed with flavorings and additives.

Whether the reason to subscribe to a plant-based diet is a cultural concern for sustainability, or to manage food intolerances and allergies, it’s important to know that meat substitutes may contain top food allergens such as wheat, soy, dairy, and tree nuts. They may be cross-contaminated with food allergens.

To achieve a healthy and balanced diet one should eat as many whole foods as much as possible. Fill your plate at least half with fruits and vegetables. Aim to incorporate more plant-based foods into your repertoire, and to be a vigilant consumer by reading labels and doing your research. Use common sense, practice food safety, and have fun with variety.

Make recipes without meat (e.g. tacos with beans and veggies, or soy-based meat substitutes). Get online and peruse cookbooks to search for healthful plant-based recipes and aim for variety in meals which are healthy, satisfying, and flavorful. Finally, network with family, friends, and co-workers.

Be safe and have fun this summer!

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Tarah Boerner, RD, LD graduated from the University of Idaho in 2007. She worked as a dietitian at Kootenai Health for 10 years and is currently employed at Heritage Health and Hospice of North Idaho. Tarah enjoys reading, hiking, swimming, hanging out with her husband, two sons, and dog. She also enjoys traveling vicariously through others and writes travel blogs since she was a globetrotter, pre-kids.