Diet tips: 5 common misconceptions and the truth behind plant-based meats

Plant-based meat products: While animal meats are complete proteins, some plant-based options like soy provide all essential amino acids (Image: Canva)

Plant-based products offer several health and environmental benefits. They contain lower levels of saturated fat compared to animal-based meats, which can help reduce LDL cholesterol levels and lower the risk of cardiovascular diseases, according to the National Institutes of Health (NIH). Additionally, plant-based products are rich in dietary fibre, which aids digestion, helps regulate bowel movements, and may lower the risk of type 2 diabetes and heart disease.

Also, plant-based diets are linked to a reduced risk of chronic diseases, including heart disease and certain cancers, due to their high content of antioxidants and phytochemicals. They are also associated with better weight management, as they are often lower in calories and fat.
Plant-based products are gaining attention for their digestibility, nutritional value, and environmental impact, according to Dr Navneet Deora, PhD, Food Technology, Blue Tribe Foods, a plant based protein brand. “However, several myths and misconceptions about plant-based products persist,” he adds.

Dr Deora addresses 5 common myths about plant-based products:

Myth #1: All plant-based meat is ultraprocessed

It’s a common belief that plant-based meats, such as burgers and nuggets, are heavily processed. However,

• Ingredients: Many plant-based products use soy or pea, which are natural plant ingredients.
• Processing: Some products use high temperatures and pressures, but newer methods involve lower temperatures, similar to cooking practices.
• Flavours: Natural or nature-identical flavours can be used to replicate meat tastes.

Also read | Is eating a plant-based diet better for you? Try these 7 vegan alternatives full of protein, iron, calcium and vitamins

Myth #2: Plant-based meats are expensive

Historically, plant-based meats were more costly due to production challenges and high marketing expenses. Advances in product development have since reduced these costs, making plant-based options more competitive.

Myth #3: Plant-based meats are a Western fad

Though the term “plant-based meat” originated in the West, India has long used various meat substitutes like soya chaap, jackfruit, and lentil cakes. These alternatives have been part of Indian cuisine for decades.

Also read | Plant-based diet plan: How to get enough protein, calcium, other nutrients from this diet plan

Myth #4: Plant-based meats lack sufficient protein

While animal meats are complete proteins, some plant-based options like soy provide all essential amino acids. For example, a 100-gram serving of plant-based "chicken" tikka offers a comparable protein content to chicken.

Myth #5: Consuming “too much” soya can cause problems

Concerns about soya affecting hormones are largely unfounded. Studies have disproved these claims, and in India, non-GMO soya is commonly used. As with any food, moderation is key.