Beyond Meat: Exploring Alternative Protein Sources Pros and Cons
Before we dive in, we want to make clear we by no means promote alternative protein sources compared to animal-based protein. Animal products are superior in a number of ways: more bioavailable protein, more nutrient dense, less toxic burden and regenerative agriculture is better for the planet and superior for carbon sequestration.
Furthermore, scientific modelling of plans to slash meat and dairy consumption, proposed by the Climate Change Committee, has shown they would risk millions of people being put at risk of ill health due to mineral deficiencies. A report the UK government health experts on the Scientific Advisory Committee on Nutrition (SACN) said scientists had modelled 24 different scenarios for the proposals for people to eat 20% less meat and dairy by 2030, with calls for a reduction of 35% by 2050:
“Members were informed the findings of the modelling suggested that, for an average person living in Scotland, adopting the recommendations without careful consideration of replacement would exacerbate pre-existing insufficiencies in selenium and zinc intakes. Insufficiencies in calcium, iron, iodine, selenium, and zinc intakes would worsen in men and women aged 16 to 24 years.” It added: “Insufficiencies in intakes of iron and iodine in women aged up to 65 years would also be exacerbated.” In the US, almost 40 percent of US girls and young women have low iron levels.
Meat has been a primary food source for hominins and home sapiens for millions of years, anthropologists agree that marrow and meat was a key factor for our superior development over other animals. Meat is not only eaten, but revered in all tribal communities, the people eating closest to an evolutionary diet.
However, more consumers are seeking alternative proteins to meat for a variety of reasons. These include health concerns, environmental impact, and animal welfare. This shift in dietary preferences has led to the rise of alternative protein sources and meat substitutes that to meet our protein needs.
Meat analogues are popular to the point that the Food and Agriculture Organization (FAO) predicts a 73% increase in plant-based meat consumption by 2050. In this blog post, we will delve into the world of alternative proteins, exploring their nutritional value, potential benefits and downsides, and the various options available for those looking to reduce their meat consumption.
The Global Protein Transition
Before proceeding, let’s go over some concepts involved in exploring alternative protein sources. The global protein transition is the most common term you may encounter. This term describes the growing trend of individuals and communities embracing alternative protein sources in their diets. Several factors drive this shift.
Environmental Concerns
The livestock industry is a significant contributor to greenhouse gas emissions, deforestation, and water pollution. Albeit, there are many criticisms of these beliefs.
The water consumption is overblown as most of the water cows obtain are from plants - not groundwater. It is often one study out of only a few studies conducted that has inflated values.
Deforestation is real especially in the Amazon, please buy locally-raised, regenerative US meat instead. Meat is often grown in climates and soil not suitable for growing fruits or vegetables.
Methane may not warm the Earth quite as much as previously thought, as the gas absorbs both longwave and shortwave radiation, with competing effects on climate.
And lastly, a protein quality evaluation ‘halves’ environment impact of meat and dairy. Meaning these highly bioavailable protein-rich foods are so nutrient-dense that the average human would need to consume much more low-bioavailable plant protein sources to achieve the same protein benefit compared to meat and dairy. The scientists argue that the full nutritional value of foodstuffs needs to be fully considered when foods are being calculated for their the environmental impact. Under these calculations, the environmental impact of wheat bread, for instance, increased by almost 60%. Furthermore, meat, eggs and milk essential source of nutrients especially for most vulnerable groups.
Animal Welfare
Concerns about the treatment of animals in industrial farming have led many people to seek alternatives to conventionally produced meat and dairy products. While some people actively seek ethically sourced animals, others might opt to cut out animal products altogether. Knowing your rancher will help you understand their butchering methods and help you select the most humane processing possible.
Health Considerations
Exploring alternative protein sources can help individuals reduce their intake of saturated fats, however hundreds of studies do not corroborate the narrative that saturated fat causes heart disease. The emerging evidence is that inflammation and insulin resistance change LDL particles to oxidized subclass B, which are more likely to cause heart disease.
Food Security
As the global population continues to grow, there is a need for more sustainable and efficient protein sources. Alternative proteins, such as plant-based options, can help address food security challenges. Again, this is a fallacy that we need plant-based options for food security.
Types of Alternative Proteins to Meat
Alternative proteins encompass a wide range of options beyond traditional animal meat. These protein sources can be categorized into three groups:
Plant-based Proteins
People seeking an alternative protein source often look to plants. Here are common options:
Soy protein: Soy is one of the most well-known sources of plant proteins. It is available in various forms, including soy protein concentrate and soy protein isolate. Soy-based products, such as tofu and tempeh, are popular meat substitutes. Often a genetically modified organism if not organic. Any protein powder is considered an ultra-processed food. Also high in arsenic and other contaminants.
Pea protein: Pea protein has gained popularity as a plant-based protein source. It is rich in essential amino acids and is commonly found in plant-based meat alternatives. This is the best alternative to an animal-based protein source we would recommend.
Textured vegetable protein (TVP): TVP is a versatile plant-based protein made from soy flour or wheat gluten. It is often used to mimic the texture of meat in vegetarian and vegan dishes. Wheat gluten (seitan) causes microtearing in the digestive lining (intestinal permeability) and we highly suggest you avoid at all costs.
Hemp seeds: Hemp seeds are a complete protein source, containing all essential amino acids. They can be used in various dishes, including smoothies, salads, and protein bars. Hemp protein is also high in arsenic and contaminants.
Mung bean protein: Mung bean protein is a relatively new entrant to the plant-based protein market.
Potato protein: Potato protein is derived from potatoes and is allergen-free, making it suitable for individuals with food allergies. It is commonly used in processed foods.
Cultivated Meat
Also known as cell-cultured meat or lab-grown meat, this alternative protein source is when producers mimic meat in a laboratory setting. They take animal cells and replicate their nutritional composition. This way, they can eliminate raising and slaughtering animals. However, cultivated meat leads to significantly more emissions than beef production today: between 250 and 1,000 kilograms of carbon dioxide equivalent for every kilogram of beef.
Other Alternative Proteins
Researchers continue to look into alternative sources of proteins to meet human health needs. Given the multiple reasons consumers adopt these alternatives, they may look to some uncategorized proteins. Miscellaneous protein sources include:
Nutritional yeast: Nutritional yeast is a deactivated yeast commonly used in vegan and vegetarian cooking. It has a cheesy flavor and is a good source of protein and B vitamins.
Insect protein: Insects are a source of protein that many cultures worldwide already consume. According to the European Food Safety Authority (EFSA), several insect species are suited for human consumption. Edible insects include house crickets, litter beetles, and mealworms.
Unfortunately edible insects are an underestimated reservoir of human and animal parasites, as much as 80% of cricket insect farms contain parasites. Future research should focus on the need for constant monitoring of studied insect farms for pathogens, thus increasing food and feed safety.
Other issues with crickets include that most species do not contain the nine essential amino acids (low in tryptophan and lysine). They also contain Chitin which can cause allergic reactions, inflammation and changes to human epithilial cells and be carcinogenic. Also, vegans won't eat crickets.
Nutritional Composition of Alternative Proteins
Alternative proteins offer a diverse range of nutritional profiles, making them suitable for a variety of dietary preferences. Here's a closer look at the nutritional composition of some mentioned alternative protein sources:
Plant-based Proteins
Soy protein: Soy protein is a complete protein, meaning it contains all nine essential amino acids. It has non-heme iron and calcium.
Pea protein: Pea protein is also a complete protein and provides a good balance of essential amino acids. It is allergen-free and easily digestible.
Hemp seeds: Hemp seeds have omega-3 fatty acids, making them a valuable addition to a plant-based diet. They are also a good source of fiber.
Mung bean protein: Mung bean protein is high in essential amino acids and is a good source of folate and fiber.
Potato protein: Potato protein is free from common allergens.
Potential Challenges and Considerations
Although adopting alternative proteins can be beneficial, there are some potential challenges and considerations to keep in mind:
Food Allergies
Individuals with food allergies may need to exercise caution when exploring alternative proteins. Some plant-based proteins, such as soy and nuts, are common allergens. It's essential to read labels carefully and choose products that are safe for your dietary restrictions. Many reliable brands highlight the allergens contained in their products to make it easier.
Nutritional Balance
Maintaining a balanced diet when transitioning to alternative proteins is crucial and hard to do with a plant-based diet. Ensure that you continue to receive essential nutrients such as vitamin B12, iron, calcium, and omega-3 fatty acids by supplementing. Most alternative proteins may lack these nutrients. Consider speaking to a nutritionist to help you balance your specific needs.
Processing Methods
The level of processing can vary among alternative protein products. Many meat substitutes are highly processed like Nuggs, Alpha Foods, Daring, Beyond Meat, Just products, etc. Processed foods are not healthy and some people might be allergic or hypersensitive to the soy. GMOs, seed oils and gluten. Opt for minimally processed options when possible and prioritize whole food sources of alternative proteins.
Taste Preferences
The taste and texture of alternative proteins may differ from traditional meat. Experiment with different brands and preparations to find products that align with your taste preferences. You might grow accustomed to and even prefer the flavors of alternative proteins over time.
Cost Considerations
In some cases, alternative protein products can be more expensive than conventional meat. Consider your budget and explore cost-effective protein sources, such as legumes and grains, to balance your grocery expenses.
The Role of Alternative Proteins in Reducing Meat Consumption
One of the primary drivers behind the exploration of alternative proteins is the desire to reduce meat consumption. The excessive consumption of animal proteins, especially red and processed meats, has been linked to various health issues and environmental concerns.
The Connection Between Protein and Amino Acids
Proteins are essential macronutrients composed of amino acids. Amino acids are the building blocks of proteins. There are 20 different amino acids that can combine in various ways to form a wide range of proteins. Amino acids are classified into two categories:
The Growing Availability of Alternative Proteins
With the demand for alternative proteins leading to an increase in their availability in the market, these analogues have become more easily accessible. Here are some examples of the expanding availability of alternative proteins:
Restaurants + Fast Food Menus
Many restaurants now offer plant-based and alternative protein options on their menus. Fast food chains have experimented with plant-based proteins for years with limited success. It's been tough times for plant based proteins as restaurants started and then dropping these products for regenerative meat. Plant-based meat is too expensive and adds too much complexity for widespread fast food adoption, an analyst said.
Health Food Stores
Health food stores and specialty markets often carry a wide selection of alternative protein products, including textured vegetable proteins, plant-based meat substitutes, and protein-rich snacks.
Online Retailers
The rise of e-commerce has made it easier than ever to find and purchase alternative protein products online. Consumers can explore a vast array of options and have them delivered directly to their doorsteps.
The Future of Alternative Proteins: What Lies Ahead?
The future of alternative proteins is quite mind boggling. Innovations in food technology are driving the development of new and "improved" protein sources. Here are some key developments to watch for in the world of alternative proteins that are hard to keep track of:
Advanced Processing Techniques
Advancements in processing methods are leading to more realistic alternative protein products. Texture, flavor, and nutritional composition are continuously improving, making these products even more appealing to consumers.
Whole meat-muscle analogues coming soon? Few companies are producing whole-muscle meat analogues, largely because it is proving tough to mimic the structure (texture) of a piece of beef or chicken. Plus this form of plant-based meat substitute requires extensive processing and expensive equipment. FTIR (Fourier Transform Infrared) Spectromicroscopy is being used to differentiate what happens around the fibers to create “meat-ier plant-based meat” specifically from zein extracted from corn gluten… we say, just eat meat.
Cultivated Meat Expansion
Researchers at the University of California, Davis, have found that lab-grown or “cultivated” meat’s environmental impact is likely to be “orders of magnitude” higher than retail beef based on current and near-term production methods. One of the goals of the industry is to eventually create lab-grown meat using primarily food-grade ingredients or cultures without the use of expensive and energy-intensive pharmaceutical grade ingredients and processes.
Diverse Protein Sources
Researchers are exploring a wide range of protein sources beyond traditional plants and animals. From microorganisms to algae, the possibilities for novel protein sources are vast. Currently there is a start-up that found a way of producing fats and oils, and hopefully meat replacements, from bacteria fermenting sawdust. There's even a company NUProtein that combines mRNA from animal DNA with wheat germ to produce protein. You can't make this stuff up.
Regulatory Frameworks
As alternative proteins gain prominence, regulatory agencies are working to establish clear guidelines and safety standards for these products. This will help ensure the quality and safety of alternative protein sources in the market.
Global Adoption
Plant-based meat is sold primarily in Western countries which makes sense since we have the most abundance and variety of food options. The global protein transition is expected to continue, with more individuals and communities incorporating alternative proteins into their diets. This shift has the potential to create even more problems for 3rd world countries.
Meat, eggs and milk offer crucial sources of much-needed nutrients which cannot easily be obtained from plant-based foods, a new report issued today by the Food and Agriculture Organization of the United Nations (FAO) says. This is particularly vital during key life stages such as pregnancy and lactation, childhood, adolescence and older age, says the study, entitled Contribution of terrestrial animal source food to healthy diets for improved nutrition and health outcomes.
It’s the most comprehensive analysis yet of the benefits and risks of consuming animal source foods and is based on data and evidence from more than 500 scientific papers and some 250 policy documents. Meat, eggs and milk provide a range of important macro-nutrients such as protein, fats and carbohydrates and micro-nutrients that are difficult to obtain from plant based foods in the required quality and quantity, the report says. High quality protein, a number of essential fatty-acids, iron, calcium, zinc, selenium, Vitamin B12, choline and bioactive compounds like carnitine, creatine, taurine are provided by foods from terrestrial animals and have important health and developmental functions.
Iron and vitamin A are among the most common micronutrient deficiencies around the world, particularly in children and pregnant women. Globally, more than 1 in 2 preschool aged children (372 million) and 1.2 billion women of child-bearing age suffer from the lack of at least one of three micronutrients: iron, vitamin A or zinc. Three quarters of these children live in South and East Asia, the Pacific and sub-Saharan Africa.
If consumed as part of an appropriate diet, animal source foods can help with meeting the nutrition targets endorsed by the World Health Assembly and Sustainable Development Goals (SDGs) related to reducing stunting, wasting among children under five years of age, low birthweight, anemia in women of reproductive age, and obesity and non-communicable diseases (NCDs) in adults.
Thrive Nutrition: Your Partner in Avoiding Nutritional Meat Analogues and Getting Back to the Roots of Real Food Nutrition
Alternative protein sources continue to evolve as more people look for diverse and sustainable options to reduce their reliance on traditional meat. They come in several forms, such as texturized soy protein and plant protein. Though some people may enjoy meat analogues, we are not supportive of them.
If you want to explore eating real, nourishing food with a climate-centric focus, you can contribute to a future that benefits personal well-being, the environment, and animal welfare. Start by partnering with Thrive Nutrition. With our expertise and resources in proper nutrition management, we aim to empower you in all your dietary choices. Reach out to Thrive Nutrition for a free consultation today.
