Steaks, meatballs, aiguillettes, chipolatas, bacon bits… but without animal flesh. For several years now, brands have introduced a multitude of meat-like plant products for vegetarians, vegans or flexitarians on supermarket shelves. An offer often presented as good for health. But what is it really? Can we go with our eyes closed on vegetable chipos when the barbecue season has started? 20 minutes posed the question to two dietician nutritionists.
What do plant-based meats contain?
Mainly soybeans, chickpeas, cereals or vegetables. “Pea proteins, natural flavors, spices or aromatic herbs”, specifies Cédric Meston, the co-founder of the brand. Happy Voreregarding its products.
At the house of Hari & Co and its “life in legumes”, we also promise healthy recipes. “We use very few processed products, no additives”, assures the co-founder, Emmanuel Brehier.
How to decode the list of ingredients?
Difficult to find in the list of all the ingredients present in these plant products. Example at HappyVore, where “maltodextrin” and “methylcellulose” appear. The latter, a wood fiber, is used as a texturizer, while “maltodextrin – carbohydrates from wheat or corn starch – is a flavor enhancer”, explains nutritionist Raphaël Gruman. “Even if you don’t have the glossary of additives, the more components you don’t know, the more you need to avoid,” warns Florence Foucault, dietitian. In addition, “the higher the ingredient is on the list, the more it is present”, she specifies.
And the Nutri-Score, can we trust it? Yes, according to the professional. “It takes into account the calories, saturated fatty acids, sugars and salt, it is a good index as to the nutritional quality of the product”.
Homemade is highly recommended. “Quinoa, bulgur, lentils… you can prepare pancakes or falafels by cooking raw products,” says Raphaël Gruman.
Should we limit our consumption of plant-based meat?
The professionals contacted advise to moderate it. “We often miss out on all the processed products that make them up and we lose the nutritional aspect,” says Raphaël Gruman. “I invite consumers to go for products whose list of ingredients is the shortest, most explicit, and which contains the least salt, fat and sugar”, advises Florence Foucault. “And maximum twice a week”.
Finally, beware of sudden changes in eating habits. “Changing from an omnivorous to almost vegetarian diet must be done in a crescendo way, because the colon will not be used to having to digest so much fiber, and intestinal disorders may appear”. We must therefore support this transition: “It is better to favor crushed legumes, as in hummus, because the fibers will be broken and will act less; or prefer quinoa to chickpeas, because its fibers are softer”, recommends Raphaël Gruman.