So how do you separate the genuinely nutritious choices from clever marketing?
The healthiest choices don’t usually look like meat
If you’re looking for an everyday meat alternative, the best options are often the simplest.
“The nutritional profile of these foods varies considerably,” registered dietitian Ashley Wilson says.
“Foods such as tofu, tempeh and legumes tend to provide a good source of protein and, in many cases, dietary fibre, while also containing relatively few added ingredients. These foods can make a meaningful contribution to a healthy eating pattern.”
Edamame beans, lentils and chickpeas also fall into this category, providing protein and fibre while containing relatively few ingredients.
Another strong performer is mycoprotein, found in products such as Quorn.
When shoppers are comparing products, Wilson says ingredients matter just as much as the protein number on the nutrition panel.
“Products made from soy, legumes or mycoprotein generally provide higher quality protein than some other plant-based alternatives.”
These foods are also versatile. Rather than relying on heavily seasoned products, shoppers can build flavour themselves.
“Minimally processed options such as legumes, plain tofu, tempeh and mycoprotein products are a good choice because you can add your own herbs, spices and flavourings during cooking. Flavoured products often contain more ingredients and higher levels of sodium (salt).”
Burgers and sausages aren’t off the menu
That doesn’t mean supermarket meat alternatives designed to mimic meat should be avoided altogether.
Instead, Henderson says: “Plant-based burgers, sausages, nuggets and other highly processed meat alternatives are generally best viewed as occasional convenience foods.
“They can be a useful option when you’re short on time or transitioning towards a more plant-focused diet, but ideally meals should be built around whole foods such as vegetables, legumes, whole grains and minimally processed protein sources.”
Beans, peas and lentils are cheap, nutritious, and highly recommended by health experts. Photo / 123RF
Many meat alternatives also contain useful amounts of protein and some are fortified with nutrients such as vitamin B12, iron and zinc.
However, Wilson says shoppers shouldn’t assume products within the category are nutritionally equivalent.
“Protein content and quality can vary considerably between products and while some are fortified, fortification levels differ between brands.”
Some products are also substantially higher in sodium than others.
Flip the packet
With terms such as “plant-based”, “natural”, “organic” and “vegan” appearing prominently on packaging, it’s easy to assume the healthiest-looking product is automatically the healthiest option.
Instead, Henderson recommends turning straight to the nutrition information panel.
“It is important to compare sodium levels, as there can be large differences between brands and even between products. Choose products with the lowest sodium content per 100g where possible.”
Once sodium has been checked, she says protein should be the next priority.
“Once you have identified products with a good protein content, look at the ingredient list to understand what the protein is coming from.”
The ingredient list can also reveal how heavily processed a product is.
“Generally, shorter ingredient lists with recognisable ingredients indicate less processing.”
Are ultra-processed meat alternatives unhealthy?
Few food categories have become as closely associated with ultra-processing as plant-based meat.
Wilson believes the conversation has been useful, but only up to a point.
The Impossible Burger – a burger patty made from plant-based ingredients but looks and tastes like meat – made a splash when it arrived on the scene. Picture / Supplied
“The ultra-processed food discussion can be useful to some extent as it encourages consumers to look beyond front-of-pack marketing claims and consider the level of processing and overall nutritional quality of a product.”
However, she says processing alone doesn’t tell the whole story.
Instead, shoppers should consider the overall nutritional picture, including protein, fibre, sodium and micronutrient content.
“For most people, highly processed plant-based meat alternatives are best approached as occasional convenience foods rather than dietary staples. What matters most is how any individual food fits within the overall dietary pattern.”
You don’t necessarily have to give up meat
Henderson believes you don’t need to eliminate meat from your diet entirely.
“Many people find a flexible approach that includes both animal and plant protein foods to be practical, affordable and sustainable.”
A simple strategy is to stretch meat dishes by replacing part of the mince in meals such as bolognese, tacos or chilli with lentils, beans or vegetables.
“This allows you to retain the nutritional benefits of meat while increasing plant food intake and reducing overall costs.”
Ultimately, Wilson says there is no single perfect substitute.
“There is no single ‘best’ meat alternative. Foods such as legumes, tofu, tempeh and mycoprotein products can all play a role, as can some packaged meat alternatives. The right choice will depend on individual preferences, nutritional needs, budget and lifestyle.”
Rather than chasing the latest plant-based product, Henderson says shoppers will get further by focusing on the fundamentals.
“Try not to be swayed solely by front-of-pack claims such as ‘plant-based’, ‘vegan’ or ‘natural’. Instead, take a moment to compare products using the nutrition information panel and ingredient list, paying particular attention to protein, fibre and sodium content.”
For most people, that’s likely to lead them back to some of the oldest meat alternatives in the supermarket rather than the newest.
Herald contributor Nikki Birrell has worked in food and travel publishing for nearly 20 years.