Are the popular plant-based foods just a waste of money or are they really good for your health?

Nowadays, more and more people are beginning to realize the importance of health. Maintaining good health cannot be done by "cramming" but requires regular nutritional support. Therefore, when it comes to eating, people not only pursue deliciousness, but also novel taste and nutritional health.

Under this situation, plant-based foods such as plant-based meat, plant-based milk, and plant-based eggs have become very popular and have become a "regular guest" on many people's tables. So, what are plant-based foods? Is it really good for our health?

01

What are plant-based foods?

Plant-based foods refer specifically to foods that use plant materials (such as beans, grains, algae and fungi) or their processed products as sources of protein and fat, with or without other auxiliary materials and food additives (including nutritional enhancers), and whose texture, flavor, shape and other sensory characteristics are similar to those of corresponding animal-derived foods.

Simply put, plant-based foods are foods made from plant-based ingredients, designed to replace traditional animal products. They are highly sought after for their rich nutritional value, environmentally friendly properties, and flexibility to meet different dietary needs. From vegetarians to health seekers, more and more people are beginning to recognize the importance of plant-based foods and incorporate them into their daily diets.

02

What are plant-based foods?

Generally, plant-based foods can be divided into plant-based meat products (plant-based meat), plant-based dairy products, plant-based egg products, plant-based frozen products, etc. Among them , plant-based meat burgers , as an innovative plant-based food, have been widely accepted and recognized by foreign consumers.

Plant-based burgers are made from plant ingredients such as bean protein, malt protein, fungus protein, etc., and various seasonings and plant extracts are added to add flavor to create a texture, taste and taste similar to traditional meat. However, plant-based burgers do not contain cholesterol and saturated fat, but contain protein, fiber and other nutrients, making them a healthier choice.

Compared with plant-based meat, plant-based milk and other plant-based products are more easily accepted by the domestic market. After years of development, plant-based milk has been verified by the market, and its advantages in technology system, supply chain system, industrial scale and other aspects are clearly leading. For example, a certain brand of oat milk, oat milk ice cream, oat milk coffee and other products are very popular with consumers. Its drinks do not use hydrogenated vegetable oils, animal fats and flavors, 0 sucrose, 0 trans fats, 0 lactose and 0 animal protein; at the same time, it uses unique enzymatic hydrolysis technology to retain nutrients such as β-glucan in oats to the greatest extent, which not only retains the natural flavor of oats, but also improves the smoothness of the product taste.

Plant-based cakes and plant-based egg tarts are also popular items among consumers. Plant-based cakes use vegetable oils, plant milks and plant-based protein powders to replace traditional animal ingredients, so they do not contain cholesterol and saturated fatty acids. This makes plant-based cakes more advantageous in controlling blood lipids and cardiovascular health. Secondly, for lactose intolerant or vegetarians, plant-based cakes are a dairy-free option, avoiding the problem of lactose intake or animal dairy allergies.

03

What are the health benefits of plant-based foods?

1. Rich in multiple nutrients. Plant-based foods provide a wealth of nutrients, including protein, dietary fiber, vitamins, minerals and antioxidants. Soy products such as tofu, soy milk and soy meat substitutes are rich in high-quality plant protein and can be an important source of protein for vegetarians. Grains and nuts are rich in fiber and healthy fats, which help regulate blood sugar, blood lipids and digestive health.

2. Reduce the risk of chronic diseases. Studies have shown that plant-based diets are negatively correlated with the incidence of chronic diseases such as cardiovascular disease, hypertension, diabetes and obesity. Plant-based foods are rich in dietary fiber, plant sterols and antioxidants, which can help lower cholesterol, regulate blood sugar, improve blood pressure control and promote weight management.

3. Provide rich antioxidants. Plant-based foods are a natural treasure trove of antioxidants. Vegetables and fruits are rich in various vitamins, minerals and polyphenol compounds, such as vitamin C, vitamin E, beta-carotene, flavonoids, etc. They have antioxidant effects, help neutralize free radicals, reduce oxidative stress and cell damage, and protect body health.

4. Promote digestion. Plant-based foods are rich in dietary fiber, which helps promote digestion. Dietary fiber can increase stool volume, shorten the time it takes for stool to pass through the intestines, and prevent constipation and colon diseases. In addition, dietary fiber also provides nutrition for beneficial bacteria, maintains the balance of intestinal microecology, and promotes the normal function of the immune system.

In addition, plant-based foods are an ideal choice for people with lactose intolerance, as they provide lactose-free deliciousness and nutrition while avoiding the discomfort caused by lactose. The continuous development and innovation of the plant-based food market allows people with lactose intolerance to enjoy a rich variety of food choices and maintain healthy eating habits.

04

Plant-based and sustainable environmental protection concept

Plant-based foods are an ideal choice for a healthy diet due to their low fat, low cholesterol, high fiber, and rich vitamins and minerals. In addition, plant-based foods are also in line with the concept of sustainable development to improve the environment.

1. Reduce carbon emissions: The production process of plant-based foods generally produces lower carbon emissions than the production process of animal products. Animal husbandry is one of the main sources of carbon emissions, and the production of plant-based foods generally requires less land, water and energy consumption.

2. Save resources: Plant-based food production requires relatively few resources. Compared with animal farms, plant-based food production requires less land, water and feed. This helps reduce land reclamation, water consumption and fertilizer use, thereby reducing pressure on the environment.

3. Protect biodiversity: The production of plant-based foods does not involve animal farming and fishing, which reduces the impact on natural ecosystems and wildlife. Choosing plant-based foods helps protect biodiversity, maintain ecological balance, and protect the habitats of rare species.

4. Reduce water pollution: Animal husbandry is one of the important sources of water pollution, and the discharge of animal manure and feed residues pollutes water bodies. In contrast, the production process of plant-based foods produces less pollution and helps protect the purity of water resources.

References:

[1] Zhou Sumei, Tang Jian, Niu Zhitao, et al. New plant-based milk substitutes: nutritional characteristics, processing status and future challenges[J]. Journal of Food Science and Technology, 2023, 41(03): 9-18.

[2] Huang Weichun, Tan Zhiyi, Huang Lixin. Current status and revision suggestions of standards for plant-based bionic meat products[J]. China Standardization, 2022(23):93-98+104.

[3] Lian He. "Scientific Consensus on Plant-Based Foods (2022 Edition)" released[N]. China Food News, 2022-11-30(004).DOI:10.28137/n.cnki.ncspb.2022.001781.

[4] Dou Kangning, Zhao Yonggan, Jin Shaoju, et al. Research progress of plant-based meat products[J]. Food and Machinery, 2022, 38(11): 230-235. DOI: 10.13652/j.spjx.1003.5788.2022.90205.

[5] Fan Xingliang. A brief discussion on innovation and challenges of plant-based food[C]//International Food Safety and Nutrition and Health Summit Forum Organizing Committee. Proceedings of the 3rd International Food Safety and Nutrition and Health Summit Forum. [Publisher unknown], 2021: 6. DOI: 10.26914/c.cnkihy.2021.021867.

Author: Xiaojuan is not a volume

Master of Food Science and Engineering, Henan University of Technology