Fake and alternative meats have swept through the global food industry, but are they truly healthier options, or an adopted trend for the sake of a markup? From veggie burgers to plant-based sausages and even lab-grown meat, the variety of meat alternatives is only growing thanks to developing concerns with health, sustainability, and animal welfare. But the question remains — do these products actually pack the nutritional punch we’re led to believe they do?

The plant-based meat market is booming, reaching USD 7.17 bn in 2023, and projected to grow at a compound annual growth rate of over 19% up to 2030. The reasons behind this growth are varied, but they largely stem from increasing awareness about the health benefits of plant-based diets and the environmental impact of animal agriculture. Studies consistently show that eating more plant-based foods can lower the risk of diseases like heart disease, diabetes, and even some forms of cancer. Paired with concerns about climate change, more people are making the switch to plant-based alternatives.

These alternatives know no limitations. Companies like Beyond Meat, Las Vegan and ApricotFood are now producing plant-based burgers, sausages, and even seafood that look, smell, and taste like the real thing. Grocery stores are dedicating more shelf space to these products, and restaurants are integrating items — or even indicators of vegan options — into their menus. The question is whether these foods are as nutritious as their natural counterparts, and if they can meet consumers' dietary needs in the long term.

Plant-based meats often come with a nutritional trade-off. Many of these products are designed to mimic the taste and texture of meat, but to achieve this, manufacturers frequently use highly processed ingredients. While they may offer similar protein content, they can be high in sodium, preservatives, and saturated fats, making them less ideal from a health perspective. For example, popular brands like Beyond Meat pack their burgers with plant-based protein, but also rely on ingredients like coconut oil and soy protein isolate, which can raise cholesterol levels or irritate those with soy sensitivities.

On the flip side, these products can provide health benefits, especially for those looking to reduce their intake of red and processed meats. Many plant-based options are rich with vitamins and minerals, such as vitamin B12, iron, and zinc — nutrients commonly found in animal meat.

Adding to the complexity of the meat alternative debate is lab-grown or cultivated meat. Unlike plant-based products, cultivated meat is actual animal meat grown from animal cells in a lab, which promises the taste, texture, and nutritional profile of traditional meat without the ethical and environmental downsides. First showcased in 2013, cultivated meat has gained momentum, with over 174 companies now working on producing it at scale.

Nutritionally, cultivated meat has the potential to closely match the real thing, as it’s made from the same cells. It could even be engineered to offer improved nutritional profiles, such as reduced saturated fats or enhanced omega-3 content. However, it’s still in its baby-steps phase, with expansion and cost being major hurdles. While Singapore has already approved lab-grown chicken for sale, other countries are still in the process of developing regulatory frameworks.

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