University of São Paulo Experts Advise Against Excessive Consumption of Plant-Based Meat
Plant-based . This term may not be very well-known yet, but you can find many examples of it in supermarkets. Its literal translation is “plant-based” and its goal is to replace animal protein in the diet. “Plant-based meats” — or as nutritionist and master in Nutrition from the School of Public Health at USP and partner of Sustentarea (Sustainable Food Extension Center, based at the same school) Natália Utikava prefers to put it: meat analogues — seek to be on par with proteins of animal origin.
“We are referring to any preparation that is intended to replace animal meat, whether in terms of nutrients, such as proteins, iron, vitamin B12, or simply in culinary terms, with some preparation that resembles the flavor, color or texture of meat, but does not necessarily have a similar nutritional content,” says the nutritionist. There are several studies that show that the consumption of red meat, for example, is bad for your health. It would be intuitive to think that, because it is of plant origin, these “vegetable meats” would be healthier.
However, it is important to remember that, as Natália comments, “many of these products are considered ultra-processed because they are made from concentrated vegetable protein blends, such as soy or pea protein. They also have added vegetable fats, as well as additives such as colorings, flavorings and monosodium glutamate to improve appearance and flavor.”
An alternative to ultra-processed foods
A topic that is often discussed in the food sector, ultra-processed foods “are not actually foods, but rather formulations of substances. These include sugar, oils and fats for domestic use, but also protein isolates or concentrates, interesterified oils, hydrogenated fat, modified starches and various substances for exclusively industrial use”, according to the New Classification .
The nutritionist explains that these plant-based foods go through several industrial processes until they become the final product. As an alternative — to maintain a healthy, sustainable diet and reduce the consumption of animal protein — she emphasizes the importance of natural foods . “It is not necessary to replace meat on the plate with some similar industrialized product. We just need to include other plant-based sources of protein at various times of the day.” Natália uses the famous rice and beans as an example. It offers a good protein content, or variations of the same groups — such as corn and peas in a salad, oats on chopped fruit for breakfast, a mix of nuts for an afternoon snack — count on the scale to meet the daily protein requirement. “Of course, the amounts can vary from person to person, depending on individual needs, physical activity practice, and stage of life. Therefore, whenever possible, it is worth consulting a nutritionist for more individualized guidance,” she adds.