Meat alternatives
If you’re cutting back on meat, bravo! It’s good for both you and the environment. But not all meat replacements
are healthy, says dietitian Melissa Meier.
You might’ve heard that cutting back on meat and eating more plant-based foods such as tofu and chickpeas is oh-so good for you – and, indeed, this is true. Research has shown that people whose diets are based on plants (vegetables, beans, wholegrains) are healthier and have a lower risk of things like heart disease and diabetes. Touted as a more sustainable way of eating, plant-based diets are good for the environment, too. This popularity has seen the vegan department grow at supermarkets.
But here’s a harsh reality check: reaping the benefits of a plant-based diet isn’t as simple as subbing your usual chicken thighs for faux chicken pieces. Some meat alternatives are more stealth than health and are made from highly processed ingredients that offer little nutritional benefit. Plus, they could spike your intake of harmful saturated fat and sodium. In fact, a recent survey of meat-free products on the Australian market found alarmingly high levels of salt in products like meat-free bacon, falafels and sausages.
Easy dinner
Coles Nature’s Kitchen Sweet Potato & Black Bean Burgers
Burger night just got a whole lot healthier with these tasty vegie patties that have no artificial colours or flavours. Pair them with a wholemeal bun and salad for a well-balanced meal.
957kJ (229 cal), 8.9g protein, <1g sat fat, 41.3g carbs, 7.4g fibre, 163mg sodium
Per 125g serve:
Peanut power Made from peanuts, this product not only offers protein, but heart-healthy fats, too. It also comes with the added goodness of energising iron and vitamin B12 for tip-top blood. Great for casseroles and sandwiches.
1270kJ (304 cal), 36.4g protein, 1.5g sat fat, 2.9g carbs, 4.7g fibre, 426mg sodium
Vegie Delights Nutmeat
Per 138g serve:
To help you make healthier choices on your meat-free endeavour, here’s what to look for on the back of packs:
SIMPLE INGREDIENTS LIST
Avoid long lists of numbers and words you don’t recognise. Tofu, chickpeas, beans, lentils and nuts are the wholefoods you want to see, rather than wheat gluten and soy protein isolate.
SOURCE OF PROTEIN
You want about 20 grams of protein per main meal. If a meatfree product doesn’t quite hit the mark with this muscle-building nutrient, add extra protein to your plate with cheese, nuts, chickpeas, beans, lentils or seeds.
IN SODIUM AND SAT FAT
Look for less than 400 milligrams of sodium per 100 grams, and no more than 5 grams of saturated fat per serve. That’ll help to keep your heart in good stead.