A Complete Guide To Plant-Based Meats

The Global Impact

Source: zhihao / Getty

Climate change activists and scientists are getting behind the plant-based meat movement. It is one of the greatest things people can support in order to reverse climate change. According to Impossible Burger’s sustainability report, growing the items needed for faux meats offers these benefits for the planet:

Fewer greenhouse gasses. The production of plant-based meats produces 90% less greenhouse gases than the raising and processing of livestock for real meat.

Less water use. Switching to a plant-based diet can mean an improvement of the current water scarcity issue by up to 99%.

Less land use. Livestock need a tremendous amount of land to live on and roam. Plants do not. That’s why producing plant-based meats uses 93% less land than the raising and processing of real meat.

Less energy use. Plant-based meats need 46% less energy to create than real meat.

The Downfalls Of (Some) Plant-Based Meats

Source: Phillip Faraone / Getty

While MN has already covered the benefits of eating a more plant-based diet, there are some pitfalls to be aware of when it comes to faux meats. Read the nutritional labels thoroughly and try to find options that avoid these issues:

High in sodium. In order to give them flavor, many plant-based meat companies add a tremendous amount of sodium to their products.

High in saturated fats. Some forms of plant-based meats can be high in saturated fat and in total fat.

Highly processed. Many plant-based types of meat must go through extensive processing in order to mold into their chicken nugget or sausage form. Furthermore, they’re often loaded with preservatives to keep them fresh.

Generally speaking, the closer faux meat resembles real meat, the more likely it’s going to be high in sodium, saturated fats and preservatives. Looking for items that resemble their original main ingredient closely is the healthiest bet. For example, a black bean burger in which you can still see the whole beans, will likely be healthier than a faux burger that tastes and looks like ground beef. In order for plants to taste and look like meat, they need to contain binding agents, oil and other ingredients that give them their texture.

The Different Types Of Plant-Based Meats

Source: MEDITERRANEAN / Getty

Tempeh

Tempeh is a soy product made from fermented soybeans. However, it’s made in a unique way that makes it firmer than tofu and that gives it a nutty flavor and grainy texture. Tempeh is good for mimicking fish products, so consider battering and frying some for taco night.

Tempeh is one of the less processed options. And because it already has a firm consistency and shape, it can also be great for making faux chicken nuggets or chicken tenders.

Textured Soy or Pea Protein

This is what you’re going to find in most plant-based burger patties, sausages, ground beef and other products that really look, feel and taste like meat. It’s what you see in major brands today like Beyond Meat and Impossible Foods.

Beyond Meat uses pea protein, making it good for those with soy allergies. However, the Impossible Foods meat is made from soy protein.

Seitan

Seitan is made from pure wheat gluten. It was a popular main ingredient in many faux meat products until some companies like Beyond Burger, recognized the need for a wheat-free product for those with gluten allergies.

Seitan is good for mimicking marinated meat, so think pulled pork sandwiches or tri-tip tacos. It is often also found in plant-based meatloaf.

Tofurky

Tofurkey is, as its name suggests, made with tofu, but it’s created with binders that give it its firm, loaf-like consistency. You’ll find wheat gluten in most Tofurkey products as well. Tofurkey is commonly found in faux whole turkeys for Thanksgiving, turkey burgers and turkey sausages.

Walnut-Based Faux Beef

This variety of faux meat isn’t often found in stores, but home chefs have taken a liking to it. Making this type of burger typically involves a combination of ground up walnuts, rolled oats and beets, along with seasonings of your choice. Those three main ingredients form a crumbly, nutty texture that resembles ground beef, and the beet adds good moisture, plus a meat-like color. This is one of the least-processed options.