Are plant-based meats healthier? New study reveals surprising results

VANCOUVER, British Columbia — In recent years, plant-based meat alternatives (PBMAs) have become a popular choice for health-conscious individuals looking to reduce their meat intake. But are these alternatives truly healthier for our hearts? A recent review published in the Canadian Journal of Cardiology is clearing up this debate, finding that PBMAs really are better for your heart health than regular meat.

The surge in popularity of PBMAs is undeniable. From burgers made of pea protein to sausages crafted from soy, these meat alternatives are becoming staples in many households. The most fascinating takeaway from the recent review is that PBMAs, despite being ultra-processed, generally align with dietary recommendations for cardiovascular health.

They often contain less saturated fat and more dietary fiber than their meat counterparts, potentially offering a cardioprotective effect. However, questions remain about the long-term health implications of these products, particularly given their high sodium content and the public health recommendation to reduce ultra-processed food consumption.

Methodology

The review, conducted by researchers from the University of British Columbia, evaluated the available literature on PBMAs and cardiovascular disease (CVD). The researchers focused on the nutritional profile of PBMAs and their impact on CVD risk factors. They analyzed peer-reviewed literature from 1970 to 2023, using search terms related to plant-based meat, cardiovascular health, and nutritional components such as soy protein, pea protein, and dietary fats.

The study prioritized randomized controlled trials (RCTs) and prospective cohort studies that compared PBMAs to traditional meat products. This approach ensured a robust analysis of how PBMAs affect key cardiovascular markers such as total cholesterol, low-density lipoprotein (LDL) cholesterol, and body weight.

“While the plant-based meat market has experienced significant growth in recent years and more and more Canadians are enjoying plant-based burgers, surprisingly little is known about how these meat alternatives may impact health and in particular cardiovascular disease risk. Thus, we sought to review the available literature on the topic to identify what is currently known and to provide direction for future research,” says lead author Matthew Nagra in a media release.

Results: Promising Signs for Heart Health

The nutritional profiles of PBMAs varied significantly, but overall, they were found to be lower in saturated fat and higher in polyunsaturated fat and dietary fiber compared to meat. This is crucial because high saturated fat intake is linked to increased LDL levels, which is also known as bad cholesterol and is a known risk factor for CVD. In contrast, polyunsaturated fats can help reduce LDL cholesterol levels and dietary fiber is known to improve cholesterol levels and support overall heart health.

Several dietary trials included in the review reported positive outcomes when meat was replaced with PBMAs. These trials showed improvements in total cholesterol, LDL, apolipoprotein B-100, and body weight. For instance, a study involving the replacement of meat with PBMAs for eight weeks resulted in significant reductions in LDL and body weight. Another trial found that consuming PBMAs led to lower levels of trimethylamine-N-oxide (TMAO), a compound associated with increased CVD risk.

“For those looking to reduce their meat intake, especially if it’s red meat, replacing that with PBMAs is likely a heart-healthy choice. For those who already limit their meat intake, PBMAs can be incorporated into a healthy dietary pattern as an excellent protein source; however, it may be beneficial to choose options that are lower in saturated fat and sodium if consuming them regularly,” says senior author Ehud Ur, MB, FRCPC, a professor in the Division of Endocrinology & Metabolism at the University of British Columbia.

Discussion & Takeaways

Despite the promising findings, the review highlighted several concerns and gaps in the current research. One of the main issues is the high sodium content in many PBMAs, which could potentially negate some of their cardiovascular benefits. High sodium intake is linked to increased blood pressure, a major risk factor for heart disease. However, the review noted that the benefits of lower saturated fat and higher fiber intake from PBMAs might outweigh the risks posed by their sodium content.

In conclusion, replacing meat with plant-based alternatives appears to offer several cardiovascular benefits, but it is not without its challenges. The key is to continue researching and refining these products to maximize their health benefits while minimizing any potential risks. As the market for PBMAs continues to grow, informed choices and ongoing research will be crucial in shaping a healthier future for all.