Good Monday, fellow nerds! ā Itās a typical February day here in the Northeast as we welcome another round of snow (and sleet, and freezing rain). But while itās cold outside, the discussion around plant-based eating remains hot! š„
ā¦Yes, that was the best I could come up with. š¤£
More seriously, there is part of the plant-based debate that Iāve touched on but havenāt delved too deeply into yet here at The Modern Health Nerd: the difference between a whole-food plant-based diet and whatās being popularized by the plant-based movement as more alt protein companies appear on the scene. šš„
Prompted by a conversation on LinkedIn last week, Iām digging a little more into the issue of what it means to be plant-based, how current trends in the plant-based movement may be skewing that meaning and the implications it has for consumersā understanding of healthy diets.
Letās take a look, starting with the big question: Are plant-based āmeatsā healthy? š
Whether youāre operating a brand in the plant-based space or are simply interested in the movement, itās hard to miss the debate over whether or not alternative proteins are āhealthy.ā
Supporters say plant-based meat, dairy and egg analogs are essential for moving the general public away from animal products and toward a more sustainable (and ostensibly healthier) way of eating. Opponents counter that these products are highly processed and often contain a lot of fat, saturated fat and sodium. Add to that the stripped-down, isolated nature of the proteinsāwhich prompts criticism who insist this removes the best parts of the plantsāand you have the recipe for a heated conversation. š£
The debate directly affects how plant-based companies approach product development. Consumers, on the quest to get rid of anything fake or artificial from their diets, are beginning to demand cleaner labels. This puts pressure on brands, which in turn puts pressure on ingredient producers, thus moving the clamor for ācleanā further up the supply chain.
At the same time, thereās an ongoing quest for novel plant protein products to hit the magical āon par with animal protein in taste and nutritionā š sweet spot. This often clashes with the quest for clean label, given that plant products are not, in fact, animal products. (A fact that, as science continues to show, gives them their superior health benefits in the first place.šæ)
But the myth of animal protein superiority persists, despite the fact that most consumers have no real concept of meatās protein content or overall nutritional profile.
Moreover, as Plantible foods co-founder Tony Martens has pointed out, mass-produced animal products only appear to be āclean label.ā Labels on factory-farmed meat donāt list all the inputs necessary to pump out the vast amounts of fast-growing, cheap meat people eat every day. So, when a consumer looks at a packet of chicken, all they see is chicken. š Thereās no mention of antibiotics, hormones, animal feed composition or additives used to make the meat look more appealing.
Thereās also no mention of the generally appalling nature of factory farming.
This leads to a rather conflicting prevailing message. Plant-based, consumers reason, is healthier. But processed food isnāt. Therefore, the logical conclusion appears to be that processed plant-based food must not be as healthy as animal products, which appear to contain fewer ingredients.
This fuels a new debate: What if, as Dr. Michael Greger likes to say, this idea got put to the test?
Beyond Meat did exactly that in a study released in November 2020. Dubbed the Study With Appetizing PlantfoodāMeat Eating Alternatives Trial (SWAP-MEAT š¤£š¤£), this randomized crossover trial had two groups of 18 participants each consume either a diet consisting of at least two servings of meat per day, emphasizing mostly red meat and chicken, or a diet containing at least two servings of plant-based meat per day. After eight weeks, the groups switched dietary patterns.
The results, published in the American Journal of Clinical Nutrition, were small but statistically significant:
The most interesting outcome stems from this last point. TMAOāoften associated with inflammation, arterial plaque buildup and excessive platelet aggregationāis produced when gut bacteria metabolize animal foods. So, it makes sense that levels increase when more meat is eaten. It would also make sense that these levels would subsequently increase when shifting for a plant-based diet to diet containing meat.
But thatās not what happened. When the plant meat group switched over to animal meat, TMAO levels didnāt jump back up. This could suggest a protective benefit from choosing alternative protein over animal products, but since research into TMAO and heart disease is still ongoing and this was just one very small study, itās impossible to tell just yet exactly what they benefit might be. š¤
After all, healthier doesnāt always equate to the best choice.
Research on dietary patterns consistently shows that eating more whole plant foods (vegetables, fruits, nuts, seeds, whole grains and legumes šæ) leads to improvements in numerous areas, including weight control, heart disease risk and diabetes risk. The prevailing pattern in scientific findings suggests that, the closer people move toward whole-food plant-based diets, the more benefits they get.
So, while switching to plant-based meat in place of some (or all) meat may have some benefits, eating actual plants gives the most noticeable resultsāand thereās a significant body of research spanning decades to back this up.š¬
On the other hand, studies on processed plant proteins and novel proteins like some of the fermented and cell-based meat analogs š§Ŗ currently inching their way into the mass market are lacking. There simply hasnāt been enough time to study the effects of these products long-term.
Photo by Tioroshi Lazaro from Pexels
Until research exists to show whether plant-based alternativesāparticularly those created to mimic actual animal proteinsāoffer protective effects, alt protein brands need to be careful with their messaging. It would be very difficult to change course if science determined plant meat is not, as some prevailing narratives suggest, the saving grace for climate, food equity and health. š
Rather than suggesting consumers can keep their current dietary patterns and just replace animal proteins with plant-based products, brands may do better to tout their alternatives as part of the journey to a diet centered around whole plant foods. š„Creating a trajectory for consumers to follow offers time and space for them to learn the whys and hows of plant-based eatingāand offers plant-based brands the opportunity to become sources of guidance in a world of confusion.
Itās a new frontier for both consumers and brands, and how the narrative unfolds will be integral to the future of the plant-based movement.
Do you see alternative protein as a solution in itself or a stepping stone to better health? šš»šš»