Fake meat is ultra-processed

“Meat is natural, just one ingredient. So why would I eat fake ultra-processed stuff with like 100 unnatural ingredients?”

This ain’t wrong. A lot of fake meat is ultra-processed. Delicious (most of them) but still not like whole foods.

But exactly how bad are they compared to the meat they replace?

How the sausage is made

I’ve definitely been guilty of buying those chicken salami rolls (you know the ones in their bright red plastic packaging) knowing they’re probably not great for me, but enjoying that over-processed salty mix of god knows what bits of chicken anyway.

It’s most definitely processed meat and apparently this stuff is a Group 1 carcinogen according to the WHO, the same group as tobacco! Not because it’s as dangerous as smoking, but because the evidence that it causes cancer is just as strong. They estimate that eating 50g of processed meat daily increases the risk of colon cancer by around 18%. So that includes things like any types of bacon, salami, and sausages (even the halal or kosher ones). News to me!

Plants vs Zom-Meats

According to some research (and more research needs to be done!) substituting plant-based meat for animal meat could have the following benefits:

• Lower LDL (“bad”) cholesterol, and so a lower risk of heart disease, which is the leading cause of death in Europe
• Reduced risk of colon cancer compared to processed meat, the second leading cause of cancer death in Europe
• Improved gut health
• Help maintain a healthy weight

They may even be more nutritious, as many are fortified with nutrients like B12 and iron.

However, meat substitutes still fall under the category of ultra-processed foods (UPF), meaning they do have a high level of processing and may contain additives that are not found in whole foods. Of course, like any other UPF, plant-based or not, additives are not inherently bad, but it’s good to be aware of them.

A lot of UPFs also vary in their nutrient quality so it’s good to ask questions about the nutrient content and ingredients before purchasing any.

hippopotomonstrosesquippedaliophobia

There may be a lot of long-named ingredients used in these fake meats, but it’s the same with other conventional processed foods that I would have had before being vegan. In the UK, food regulation is tight so all those ingredients have been pretty thoroughly tested. GFI Europe does a good job of breaking down what the common uncommon ingredients are, which usually fall into categories like emulsifiers, sweeteners, and preservatives.

If you think it’s still unnatural, you can check out why natural doesn’t mean much these days.

You are what you eat

There’s truth behind the argument that fake processed meats are not healthy. But the truth is that they’re not meant to be something that you eat all the time as a complete replacement for whole foods. Just like any other processed food or even red meat, moderation is key.

What I know for sure is that I should aim for my diet to be predominantly whole foods, which has been shown to lower the risk of chronic diseases and support overall health.