The Real & Plant-Based Meat Debate

Morning!

We know it’s early for a question so political, but, vegetarian meat or real meat?

Food trends come and go, but few have sparked as much debate as fake meat vs. real meat. Depending on who you ask, plant-based meat is either the future of sustainable eating or an ultra-processed science experiment masquerading as food. Meanwhile, real meat is either nature’s perfect protein source or a planetary disaster in the making.

If you're torn between the hype and the facts, we’re here to cut through the noise (and the gristle) and lay it all out: nutritional value, cost and environmental impact. Consider this your ultimate cheat sheet for the great meat debate. Of course, your dietary choices are personal and you should absolutely choose that which aligns with your values. Let’s dig in.

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Is Fake Meat Healthy?

The appeal of alternative meat is clear: all the taste, none of the guilt. But does it hold up nutritionally?

One of the biggest challenges is iron absorption. You’ve probably heard that foods like lentils and spinach are rich in iron, but we need to take a closer look at the type of iron it is, which will determine how well your body can absorb and use it.

Iron exists in two forms: heme and non-heme. Heme iron, which is part of a larger molecule called heme found in hemoglobin and myoglobin, is absorbed efficiently by the body because its structure is easily recognized by intestinal cells. Non-heme iron, on the other hand, is less readily absorbed, making it harder for the body to utilize. Unfortunately, plant-based foods only contain none-heme iron, and your body struggles to make the most of the protein it’s getting.

Then there’s protein quality. Protein quality refers to how good or badly a food provides all nine essential amino acids in the right proportions that the body can use effectively.

Take soy protein, for example, a popular plant-based food used in fake meat. It contains all nine essential amino acids, which sounds great, until you realize they’re not in the right proportions for optimal use. It’s a perfect example of the saying, a chain is only as strong as its weakest link. In your body, the amino acid present in the lowest amount (the “weakest” link) limits how well the others can be used. In the case of soy, that weak link is methionine, which is sorely lacking.

Plant-based meat also tends to be ultra-processed. This means it undergoes extensive manufacturing to transform plant ingredients into a meat-like product through methods like extrusion, fermentation, and flavor enhancement. This process often strips away natural nutrients and can introduce synthetic additives. As a result, key micronutrients found in real meat, such as B12, zinc, selenium, and vitamin D, are either absent or present in lower amounts unless they’re artificially added.

On top of all that, we need to consider what helps alternative meat be juicy like its animal counterpart: (unhealthy) fats. To make plant-based meat juicy, manufacturers often use coconut oil, palm oil, or hydrogenated fats. Saturated fats, like those found in coconut and palm oils, can raise levels of LDL (“bad”) cholesterol in the blood, increasing the risk of heart disease. Hydrogenated fats are oils that have been chemically altered to remain solid at room temperature, creating trans fats. These trans fats are particularly harmful because they not only raise LDL cholesterol but also lower HDL (“good”) cholesterol, which can significantly increase the risk of heart disease and other cardiovascular problems.

It’s important to note that these nutritional characteristics are common in many plant-based meats, though they vary based on ingredients used for flavor, texture, and shelf life. Some use whole-food ingredients, while others incorporate additives and processing techniques.

What About Real Meat?

Real meat provides a complete source of highly absorbable protein, with all nine essential amino acids in the proper proportions for your body to use efficiently. No missing amino acids, no additives.

Along with protein, real meat delivers essential vitamins and minerals in their most bioavailable forms. These include vitamin B12 (which is critical for nerve function and red blood cell production), zinc (important for immune health), selenium (a key antioxidant), and iron (in the highly absorbable heme form), all in levels that are easy for the body to utilize.

However, like everything in nutrition, there are a few things to keep in mind. While real meat is nutrient-dense, it does contain saturated fat and cholesterol, which can be troublesome when consumed in excess. Interestingly, this is a concern shared with many alternative meat products, which can also be high in saturated fats.

Another important factor to consider is the quality of the meat you’re consuming. Grass-fed, pasture-raised beef, for example, offers a significantly healthier nutrient profile compared to conventionally raised, grain-fed meat. It contains higher levels of omega-3 fatty acids and certain antioxidants, making it a better choice for both taste and nutrition. In contrast, factory-farmed meat often lacks these beneficial nutrients and may have a higher inflammatory fat content.

All in all, nutritionally speaking, real meat takes the win. More nutrients, better absorption, and 100% natural.

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The Price Breakdown: Where’s the Value?

One of the biggest promises of alternative meat was affordability. Yet, in reality, plant-based meat is consistently more expensive than real meat.

Soy, lentils, and chickpeas are among the cheapest crops in the world; so why does this “meat” cost more? The answer lies in processing, branding, and demand. While economies of scale could eventually bring prices down, for now, it remains a premium product, even when its ingredients are relatively inexpensive.

Check out the table below, statistics developed by Good Food Institute (2019), showing the price difference. On average, plant-based meat is 2x as expensive as beef, more than 4x as expensive as chicken, and more than 3x as expensive as pork per pound:

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Environmental Impact

There’s no denying that beef production has a massive environmental footprint. Producing a single pound of beef emits 36 pounds of CO2, requires a lot of land, and needs a staggering 240,000 ounces of water per pound, yikes!

Alternative meat companies claim they’ve fixed this. Impossible Foods (admittedly biased) reports that their product produces just 9% of the CO2, uses only 8% of the water, and requires 4% of the land compared to beef. If those numbers are accurate, the environmental benefits are hard to ignore.

That said, plant-based meat production isn’t carbon-neutral either. Processing, packaging, and transportation all contribute to emissions.

Ultimately, if sustainability is your top concern, fake meat has a strong case.

ENDNOTE

Final Thoughts

If you’re looking for the most bioavailable protein, essential vitamins, and minerals in their natural form, real meat remains unmatched. It’s nutritionally dense, absorbable, and provides all the building blocks your body needs without the guesswork.

If you’re more focused on reducing your environmental impact, plant-based meat makes a compelling case. It requires less land, water, and produces fewer emissions, though it comes at the cost of heavier processing.

Ultimately, a healthy diet comes down to nutrient density, ingredient quality, and balance. Whether you choose one type of meat or another, as long as you're giving your body what it needs throughout the day, you're on the right track.

PS - Thanks to everyone who sent in their ideas for future newsletters! We’ll be diving into some of them and bringing your suggestions to the community. And if there’s a topic you’d love to see covered, send it over by replying to this email.

Have a great Monday!