This is a brief summary of the following research study:
Mayer Labba I-C, Steinhausen H, Almius L, Bach Knudsen KE, Sandberg A-S. Nutritional Composition and Estimated Iron and Zinc Bioavailability of Meat Substitutes Available on the Swedish Market. Nutrients. 2022; 14(19):3903.
The Yolk
- The plant ‘meat’ studied: mycoprotein (fungus based meat substitute), soy, pea protein, and tempeh
- Studied nutrition content and bioavailability (how well we can actually absorb the vitamins and minerals)
- Zinc
- Not absorbed well in all products except mycoprotein
- Zinc is an important missing nutrient in vegan diets
- Iron
- Not absorbed well in any of the products with the exception of tempeh
- Companies cannot claim to have high iron as it cannot be absorbed due to phytates
- Phytates
- Phytates bind to non-heme (plant) iron and block absorption
- Low phytates – higher absorption
- High phytates – lower absorption
- Mycoprotein and some tempeh products were low in phytates
- Fiber
- All products are an adequate source of fiber
- Amino acids (what protein is made up of)
- Eating grain and beans together can help amino acid content become adequate
- Protein is not as high as meat, but adequate
- Salt and fat
- Depends on additives and results cannot speak for the plant product itself
Perspective
- Many plant meat substitutes are missing zinc and iron because they not absorbed well
- Think plant based rather than plant meat based if it is your wish to not consume meat
- Protein, iron and zinc will not match meat, so eat a combination of different foods and supplement where necessary
- Eat a balanced, healthy diet and avoid ultra processed pre-packaged meat substitutes
- Phytates also have benefits as well – don’t be worried about them
- Some ways to increase iron absorption in a food:
- Add vitamin C to meal to increase absorption
- Whole grains before refined grains
- Soaking, sprouting, and fermenting foods
Research & Resources
