Study Reveals That Plant-Based Meat and Dairy Alternatives Have Higher Fiber and Lower Saturated Fat

Researchers from the London School of Hygiene and Tropical Medicine (LSHTM) have conducted a comprehensive review shedding light on the nutritional benefits of plant-based meat and dairy alternatives. Their findings suggest that these alternatives offer not only lower levels of saturated fats and higher fiber but also substantially lower environmental impacts compared to their animal-derived counterparts.

Analyzing over 90 studies and reports spanning from 2016 to 2022, the researchers emphasize that plant-based alternatives could serve as a “useful steppingstone” toward a healthier and more sustainable diet. However, they caution that the nutritional content of these alternatives can vary significantly depending on factors such as primary ingredients, processing techniques, and brands.

While acknowledging that plant-based alternatives technically fall under the category of ultra-processed foods (UPFs), the researchers note that some products align with dietary recommendations by being high in fiber and low in saturated fats. They advocate for a clear distinction between less-processed and ultra-processed products to better assess their short and long-term health impacts.

Sarah Najera Espinosa, a research student at LSHTM and the first author of the study, highlights that while whole foods remain the “gold standard” for healthy and environmentally friendly diets, certain plant-based foods show promising environmental and health outcomes. Legume and vegetable-based drinks, as well as legume- and mycoprotein-based meats, are identified as potential stepping stones in the transformation of food systems and diets.

The review also suggests positive health benefits associated with switching to plant-based meats and dairy alternatives, supported by limited evidence indicating a shift could be beneficial. However, the results for plant-based drinks are mixed, with some links to micronutrient deficiencies.

On average, both meat and drink alternatives exhibit comparable salt levels to animal-based products, although meat alternatives tend to contain more sugar, and some plant-based cheese alternatives have been found to contain 50% higher saturated fat than dairy cheese.

It’s worth noting that the study excluded tofu, tempeh, and seitan, considering their long-standing presence in traditional Asian diets and evidence supporting their healthfulness as alternatives.

Related Content:

• Study Links Plant-Based Diet With Fewer Medication Needs in Older Adults
• Plant-Based Beef is Significantly More Sustainable Than Animal-Based Beef, Study Finds
• Plant-Based Diet Linked to Lower Risk of Sleep Apnea, Study Finds
• Could This Plant-Based Drug Be the Key to Quitting Smoking? New Study Says Yes!
• Study Shows Plant-Based Diet Helps Prevent Low Gestational Weight

Easy Ways to Help the Planet:

• Eat Less Meat: Download Food Monster, the largest plant-based Recipe app on the App Store, to help reduce your environmental footprint, save animals and get healthy. You can also buy a hard or soft copy of our favorite vegan cookbooks.
• Reduce Your Fast Fashion Footprint: Take initiative by standing up against fast fashion Pollution and supporting sustainable and circular brands like Tiny Rescue that raise awareness around important issues through recycled zero-waste clothing designed to be returned and remade over and over again.
• Support Independent Media: Being publicly funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!
• Sign a Petition: Your voice matters! Help turn petitions into victories by signing the latest list of must-sign petitions to help people, animals, and the planet.
• Stay Informed: Keep up with the latest news and important stories involving animals, the environment, sustainable living, food, health, and human interest topics by subscribing to our newsletter!
• Do What You Can: Reduce waste, plant trees, eat local, travel responsibly, reuse stuff, say no to single-use plastics, recycle, vote smart, switch to cold water laundry, divest from fossil fuels, save water, shop wisely, Donate if you can, grow your food, volunteer, conserve energy, compost, and don’t forget about the microplastics and microbeads lurking in common household and personal care products!