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A new study estimated that by 2027 the global meat substitute market would hit $8.82 billion — almost double what it was in 2019. One reason for the increase in demand for meat substitutes may be that many families resolved to eat healthier while at home during the pandemic and that includes eating less meat, the study says.
But how do you know which of the many meat substitutes out there taste the best? And more importantly, are meat substitutes safe for kids?
What are the best meat substitutes?
There are so many meat substitutes out there, from packaged burgers like Impossible and Beyond Meat to canned jackfruit and blocks of tofu. So how do you know which meat substitutes are best for your family? We asked Pattie Cordova, vegetarian and founder of Living Mi Vida Loca, what she and her two boys, ages 13 and 10, like best.
Soy chorizo is a big favorite in her house, said Cordova who has been vegetarian (plus eggs) for 15 years. “I love that it goes with beans, with eggs — it goes with everything.”
She also likes the fishless fillets and chickenless strips from Quorn from the U.K, the key ingredient of which is a mycoprotein made from a fungus.
If you're not sure about your meatless match,The kitchn created a guide on how to find the best meat substitutes based on your individual tastes and needs. It includes information on tempeh, tofu, soyrizo, jackfruit, gardein, seitan, Beyond Meat and Impossible Burger and a few recipes to get you started.
What other ingredients are there in soy, seitan, and plant-based meat substitutes?
Meatless burgers are all the rage these days at fast food and sit-down burger joints. Burger King offers an Impossible Whopper and Carl’s Jr. has a Beyond Famous Star. But what are they made of and is it healthy?
Not all meatless burgers are the same. Impossible ingredients include soy, potatoes, coconut and sunflower oils, and salt, while Beyond Burger ingredients include bean protein, brown rice, coconut and canola oils, and salt.
Finding the right meat substitute can be confusing. Seitan looks a bit like tofu, but is made from wheat gluten. Tofu is made of soybean curds and is available in different firmness. Tempeh is also made from soybeans, but includes other ingredients and can contain gluten.
Check the ingredient list before you buy anything, especially if you or your kids have an allergy or sensitivity to soy or gluten. “Some of these products have added preservatives, sugars, inflammatory oils, or other ingredients that we don’t want,” registered dietitian Camille Skoda, RDN, LD, said to the Cleveland Clinic.
Are meat substitutes healthy?
So are meat substitues safe to feed to our kids? "Some meat substitutes are made with pea protein or beans, which is great,” Skoda told the Cleveland Clinic. “Others are made with soy protein isolate (a processed form of soy) or wheat gluten. Those are the ones you want to avoid.”
Some packaged meat substitutes also contain high saturated fat and sodium. The best meat substitutes are whole foods, or those made with whole foods; beans, lentils, brown rice, or tofu that is made from whole soybean, Skoda continued. Or jackfruit, which is a fruit that shreds like meat and is used as a meat substitute in dishes like tacos, soup, and stir fries.
When looking at whether meat substitutes are healthy, one should also consider what is being eaten along with the meat substitute. If you're having a meatless burger at a fast food restaurant and include fries and soda with it, the meal won't necessarily make you healthier, according to the Harvard School of Public Health. Plus, some meat substitutes can be highly processed.
Whether it's fast food or homemade veggie burers, meat substitutes are here to stay, with more parents and kids choosing to be vegetarian.
Cordova was vegetarian while she was pregnant, and after she had her kids, she informed her pediatrician that she and her husband were raising their boys vegetarian. They just recently started trying meat in Mexican food dishes like menudo.
“They don’t have health issues,” she said. “If anything, they don’t really get sick, they’re pretty healthy. I think it just makes it easier for them to try new food, being vegetarian, because they’re more open to things.”
If you’re thinking of switching out meat with a meat substitute Cordova suggested jumping in head first.
“Just don’t buy any meat and switch to meat alternatives and see if they can even tell the difference,” she said. “It might be the perfect time to try something new.”
