For individuals contemplating the purchase of plant-based foods, a visit to the supermarket often leads to confusion. From plant-based burgers, sausages, and mince to non-dairy milk, cheese, yogurt, and various legumes, the options seem endless. However, the crucial question remains: how healthy are these products?
Recently, our research team conducted a nutritional assessment of over 700 plant-based foods available in Australian supermarkets. Our study aimed to shed light on the healthiness of these products, revealing some concerning findings regarding their salt and saturated fat content.
The data collection process involved multiple visits to supermarkets across Melbourne in 2022, where we meticulously documented information and nutrition labels of various plant-based alternatives to meat and dairy products. Our analysis encompassed a wide range of products, including meat substitutes, legumes, dairy milk substitutes, cheese substitutes, and non-dairy yogurts.
One notable discovery was the significant variability in the sodium content of plant-based meat alternatives, with levels ranging from as low as 1 milligram per 100 grams in tofu to a staggering 2,000 milligrams per 100 grams in certain plant-based mince products. This raised concerns about the potential adverse effects on blood pressure due to excessive sodium intake.
Furthermore, our investigation into plant-based milks revealed encouraging news regarding calcium fortification, with 70% of the products audited containing this essential nutrient. However, coconut-based milks stood out for their notably higher saturated fat content compared to almond, oat, or soy milks, emphasizing the importance of mindful consumption.
Additionally, our study provided valuable insights into the availability and nutritional composition of cheese and yogurt alternatives in Australian supermarkets. Surprisingly, calcium fortification was lacking in the majority of plant-based cheeses, while sodium content varied widely across different products.
In light of these findings, we offer practical recommendations for consumers navigating the aisles of plant-based foods. Emphasizing the importance of whole plant foods rich in vitamins, minerals, and dietary fiber, we also provide guidance on selecting healthier processed options, including monitoring sodium levels, opting for canned beans with no added salt, choosing tofu with high calcium content, and prioritizing non-dairy milk alternatives with lower saturated fat content.
Ultimately, our research underscores the importance of informed decision-making when it comes to incorporating plant-based foods into one’s diet, promoting both individual health and environmental sustainability.
