As more people try plant-based eating, we need to look at alternative options carefully. Just because a food is labeled plant-based does not mean it is better for you than its traditional counterpart. Meat and dairy alternative categories are growing. Many are excellent choices, others may not be. It is up to you to check the nutrition facts panel to make the best food swap.
If you are eating more plant-based foods, you might assume that you are eating less saturated (animal) fat. But not always. In reality, many meat alternatives, especially hamburger imitators have the same amount of saturated fat as the meat they are replacing. A 4-ounce Beyond Burger has 6 grams of saturated fat, but so does a 4-ounce lean ground beef burger made from meat that has 15% fat and 85% lean meat.
Sodium may vary a great deal brand to brand. This is a nutrient worth noting when you buy a plant-based food for the first time. A 4-ounce ground turkey burger averages about 80 milligrams of sodium, but a black bean burger may have 190 milligrams or more and a Beyond Burger has 390 milligrams. If you need to watch sodium, read labels carefully.
When it come to protein, not all plant alternatives are created equally, especially milk alternatives. Soymilk has 7 grams of protein, similar to dairy lowfat milk with 9 grams. But almond milk only has 1 gram and other grain-based milks may be equally low. Many plant-based milks are also low in calcium, unless they are fortified.
