Are Plant-Based Alternatives Harmful To Our Health?

Do Plant-Based Alternatives Pose Risks to Our Health?

March 19, 2024 TruthUSA

Researchers have revealed the nutritional impact of certain plant-based foods, shedding light on what consumers should be aware of.

In today’s health-conscious world, the popularity of plant-based diets has significantly increased. But what is the actual nutritional content of these foods, and are they truly healthy?

In February 2024, Deakin University researchers Laura Marchese and Katherine Livingstone published their findings in the Journal of Food Composition and Analysis after examining 700 plant-based foods available in Australian supermarkets.

The researchers visited two stores from each of the four major supermarket retailers across Melbourne in 2022, scrutinizing and recording the nutritional labels of a wide range of plant-based foods from alternative meats to non-dairy products.

Nutritional Riches and Gaps

What they discovered revealed a spectrum of nutritional richness among the 700 plant-based foods analyzed. While many foods were abundant in essential nutrients like fiber, vitamins, and minerals, others lacked in certain areas.

Of particular concern was the varying sodium content across products. For example, tofu had as little as one milligram per 100 grams, while plant-based mince products reached as high as 2,000 milligrams per 100 grams.

Another study from October 2022, published in the International Journal of Food Science and Nutrition, looked into changes in processed plant-based products available in Australia from 2014 to 2021, revealing variations in sodium levels from 316mg to 640mg per 100g.

Subsequent research in 2019, involving an audit of 137 products, showed a wider range of up to 1,200mg per 100g.

Calcium Sources in Plant-Based Diets

Regarding calcium, over 70 percent of plant-based milk products audited in the study were fortified with calcium, crucial for bone health and nerve function.

However, not all plant-based milk options were adequately fortified.

In another audit from 2019-2020, which examined 115 plant-based milks across Melbourne and Sydney, it was found that only 43 percent of these products had calcium fortification. Among the fortified milk products surveyed, 73 percent met the recommended calcium content of at least 100 milligrams per 100 milliliters.

In the Deakin University audit, the researchers also looked into the saturated fat content of various plant-based milks. Coconut-based milk stood out with an average saturated fat content up to six times higher than almond, oat, or soy milk.

These findings align with previous audits, consistently identifying coconut-based milk as significantly higher in saturated fat compared to other milk types. Therefore, it is essential not to rely solely on them to meet calcium requirements.

Plant-based Cheeses and Non-Dairy Yoghurt

The audit also assessed cheese and yogurt alternatives available in Australian supermarkets, concluding that calcium content was specified on just one-third of plant-based yogurts, with only 20 percent of these options meeting the recommended threshold of 100 milligrams of calcium per 100 grams.

When it comes to plant-based cheeses, 92 percent lacked calcium fortification. Their sodium content ranged from 390 milligrams to 1,400 milligrams per 100 grams, while saturated fat levels varied between 0 grams and 28 grams per 100 grams.

How to Ensure a Balanced Diet

Pick Your Vegetables and Legumes Wisely

To ensure a balanced plant-based diet, an article in The National Library of Medicine outlined that legumes like chickpeas, lentils, and black beans are sources of dietary fiber, nutrients, and minerals that also help keep you fuller for longer.

Dark green and leafy vegetables, such as cabbage, broccoli, and kale, are vital sources of bone-strengthening calcium, although some greens like spinach hinder calcium absorption due to oxalates, so it’s best to consume them separately from calcium-rich foods.

Let’s now delve into two of the lower-saturated plant-based milk options:

Soy milk has been a staple for thousands of years, with the earliest written mention dating back to 14th century China.

Soybeans are naturally rich in plant proteins, making soy milk low in saturated fat and higher in protein than any other plant-based milk, equal to dairy milk.

Most soy milks contain as much fortified calcium as other plant-based options. Australia’s Vitasoy Calci-Plus brand of soy milk contains 400 milligrams of fortified calcium and 8 grams of protein per its recommended serving size of 250 milliliters. This brand is also enriched with other nutrients like vitamin D, phosphorus, and magnesium.

According to dietitian Lizzie Streit, cashew milk also contains healthy fats and a variety of vitamins and minerals like potassium, calcium, and vitamin D.

However, while lower in saturated fat, store-bought cashew milk may contain added sugar and preservatives compared to homemade versions.

Embrace Variety and Flavor

Incorporating a diverse range of plant foods maximizes nutrient intake and reduces the risk of deficiencies.

For example, tofu is an excellent protein source and offers various ways to be cooked and used in dishes.

Opting for plain tofu instead of flavored varieties and adding herbs and spices helps keep the sodium and sugar content in check.

Read Labels

When selecting alternative protein products, carefully examine labels for additives and prioritize minimally processed options. The ‘nutritional facts’ label on the back of products is crucial for making informed decisions based on your dietary needs.

Interestingly, researchers from Michigan State University suggest that labels like vegan, plant-based, or animal-free are often considered trend or marketing labels, as they may not always reflect the product’s health or safety.

In the complex realm of food choices, a critical eye on labels and a commitment to understanding nutritional information empower us to make the healthiest choices for our diets and overall well-being.

Source link