My favorite proteins to grill are chicken thighs and sliders. Some people wonder if meatless options would be a better choice. You may be surprised to learn that there are some compelling reasons to stick with meat, unless you are avoiding it for religious or moral reasons.
I am not opposed to all veggie burgers; it is more nuanced than that. There are some good veggie burgers on the market, but they can be hard to find. Reading the ingredient label will let you know whether it is something you want to put in your body or not.
If you have reservations about eating animal products for moral or religious reasons, feel free to go straight to the “plant-based” section below. You will find information about optimizing a vegetarian and vegan diet from a physical health perspective.
Let’s evaluate meatless products, so you can make informed choices about what you put in your body.
The Basics
Let’s first define what we mean by a vegetarian or vegan diet. Most people know that being vegetarian means that you don’t eat meat, while vegans don’t eat any animal products at all (no honey, eggs, milk, cheese, etc.).
It is important to note that not all vegetarian or vegan food is healthy. Remember that soft drinks, Oreos, potato chips, and some types of candy are vegan. Though they are free from animal products, most of us would not consider them healthy.
Meat Alternatives
Since vegan and vegetarian diets exclude meat, there is a big market for alternatives that mimic traditional diets. Companies offering plant-based options became a $3.3 billion industry in 2018. You can find chicken strips, hamburgers, bacon, and sausage alternatives in stores today.
Unfortunately, these products contain questionable ingredients. According to Sarah Keough (LDN), “Today’s popular plant-based meats barely support the word ‘plant.’ They are instead composed of protein isolates, synthesized nutrients, processed oils, and a host of other additives connected with various health issues.”
Marketing can make unhealthy food look healthy. Reading the ingredient label is the only way to really know what you are putting in your body.
Questionable Ingredients
Meat alternatives often contain canola or sunflower seed oils. They are high in omega-6 fatty acids, which cause inflammation in the body. Inflammation is a huge factor in most diseases, so we must question the wisdom of consuming these products.
Another ingredient that may cause harm is the GMO soy leghemoglobin. It is what gives meat alternatives the meaty flavor and appearance. It is found in small amounts in nature, but is manufactured in a lab for these products. It is fairly new for humans to consume it in these amounts.
I believe it is better to eat food when the ingredients are similar to the way they are found in nature, without being modified. The healthiest foods consist of simple, natural food ingredients.
Safety Research
The Impossible Foods brand is a popular brand for meatless options. However, they were initially denied a “GRAS” (generally recognized as safe) certification by the Food and Drug Administration (FDA). The results of company-run studies raised concerns, but eventually, the FDA granted them GRAS status. This is especially disturbing because the negative findings were based on limited studies done by researchers already biased towards good results.
If you are eating meat alternatives, it may be beneficial to research the many questionable ingredients in these products. Reading articles like “Artificial Animals: Rancid Fats, Harmful Additives, & Controversial Plant Blood” can help you make an informed decision about eating these products.
Plant-based vs. Vegetarian
If you want to avoid meat, consider adopting a plant-based diet. According to Dr. Livia Dickson Chen, plant-based diets “prioritize the consumption of ‘natural foods, focusing on vegetables with good nutritional quality.’” Since plant-based diets are low in processed foods, vegetarian junk food is not included.
Fruit, vegetables, whole grains, healthy fats, and natural protein make up the foundation of plant-based diets. A plant-based diet is a good option for those with moral objections. Mark Hyman, M.D., created a great vegetarian and vegan guide for those trying to eat a nutrient-dense diet.
Each body is different. I need protein from animal products to feel good, but I also value the nutrients in produce. I feel best when eating a "plant-rich diet," which includes quality animal products and an abundance of natural plant-based foods.
Consider sticking with meat and adding your veggies on the side. My favorite ones to grill are eggplant, carrots, and zucchini. If you do have a veggie burger, check the ingredients. Sometimes you can find good quality ones at the farmer's market.
Dr. Jamie