Are plant-based foods a nutritional protein powerhouse or an over-processed disaster? Although plant-based foods have received rising recognition as healthier, more sustainable alternatives to traditional meat products (1), concerns about ingredients have led to some ongoing debate (2).
It helps to take a closer look at why plant-based food companies add these ingredients to begin with. Many of them play crucial roles in enhancing texture, preserving freshness, and delivering nutrients in accessible, cost-effective ways (3). For example, emulsifiers maintain consistency while binders replicate the chewiness of traditional meat (4) – all without a single animal involved.
But as more consumers scrutinize food labels, some ingredients have earned a reputation for being ‘scary’ or ‘unnatural.’ Are these fears justified, or is there more to the story? To understand what’s really in your juicy Beyond Burger, or melt-in-your-mouth Daiya cheese, let’s take a closer look at some of the most scrutinized additives and their role on your dinner plate.
1. Methylcellulose
What is it? A chemically altered derivative of cellulose that serves as the primary structural component of plant cell walls. This unique material forms a gel when heated and returns to a liquid state when cooled (5).
Where does it come from? Methylcellulose is produced through a chemical process that introduces methyl groups to natural cellulose to enhance solubility and gelling properties (5).
Fear factor: Some consumers are apprehensive about the synthetic modification process and associated digestive issues.
Reality check: Research indicates that methylcellulose is safe for consumption in moderate amounts and may even aid digestion due to its fiber-like properties (6).
Real-Life Example: Methylcellulose is a key ingredient in products like the Beyond Burger, where it serves as a binding agent to help maintain a meat-like texture and moisture when cooked. It also prevents plant-based patties from falling apart and contributes to the juicy mouthfeel.
Animal-Based Comparison: In traditional meat products, gelatin, collagen, and animal fats provide structure and moisture retention. Unlike methylcellulose, these components can contribute to higher levels of saturated fats and cholesterol, both of which are associated with increased cardiovascular risk (7).
2. Soy Protein Isolate
What is it? Soy protein isolate is a refined form of soy protein that is commonly used to boost protein concentration in food products.
Where does it come from? This ingredient is extracted from soy flour by removing the majority of fats and carbohydrates to produce a concentrated protein product.
Fear Factor: There has been some debate over potential allergens and harmful components of soy protein isolate.
Reality check: When consumed in moderation, soy protein isolate is considered safe as a protein source (8).
Real-Life Example: Soy protein isolate is the primary protein source in products such as Gardein’s Chick’n Strips, MorningStar Farms Veggie Burgers, and Boca Burgers. It boosts the protein content while offering a neutral flavor that can be easily seasoned and amplified.
Animal-Based Comparison: By comparison, animal protein found in red meat has been linked to higher levels of saturated fat and cholesterol, which are associated with increased risk of cardiovascular diseases and colorectal cancer (9, 10). Meanwhile, soy protein has been shown to potentially lower LDL cholesterol and reduce heart disease risk (11).
3. Carrageenan
What is it? A natural polysaccharide extracted from red seaweed that is used in food products due to its gelling, thickening, and stabilizing properties (12).
Where does it come from? Carrageenan is obtained through the alkaline extraction of specific species of red algae (13).
Fear factor: Some research has linked carrageenan to digestive inflammation and various other gastrointestinal issues (14).
Reality check: Numerous regulatory bodies have deemed food-grade carrageenan safe for consumption, while degraded forms–which are not used in food–have shown adverse effects in studies (15).
Real-Life Example: Carrageenan is found in Silk’s Plant-Based Milk Alternatives and So Delicious Dairy-Free Ice Creams. It is used to maintain the creamy texture of these products and prevent ingredient separation, ensuring a smooth and consistent mouthfeel.
Animal-Based Comparison: In dairy products, gelatin and casein maintain texture. While carrageenan has been scrutinized for potential digestive inflammation, dairy proteins like casein have been associated with higher risks of inflammation and acne in sensitive individuals, as well as links to certain cancers (16).
4. Potassium Chloride
What is it? Potassium chloride (KCl) is a mineral salt commonly used as a substitute for sodium chloride (table salt).
Where does it come from? KCl is extracted from minerals like sylvite and carnallite or produced via evaporation from brine (17).
Fear factor: Excessive intake of KCl can lead to hyperkalemia (elevated K in the blood), which can affect heart function (18).
Reality check: For most individuals, KCl is safe when consumed within recommended limits and can be beneficial in managing blood pressure (19). The recommended daily intake of potassium chloride for adults is 50 to 100 mEq (20).
Real-Life Example: Potassium chloride is often used as a salt alternative in products like Lightlife Smart Dogs and Field Roast Sausages, where it reduces sodium content without compromising flavor. It is also included in Beyond’s Breakfast Sausage Patties to deliver a savory, salty taste without excessive sodium.
Animal-Based Comparison: In processed meat products like sausages, bacon, and deli meats, sodium nitrate is commonly used as a preservative and flavor enhancer. Excessive intake of sodium nitrates has been associated with increased risks of hypertension and colorectal cancer (21). Potassium chloride, on the other hand, can help reduce sodium while maintaining flavor without the carcinogenic risks.
5. Coconut Oil
What is it? A plant-based fat extracted from the meat of coconuts, commonly used in cooking, baking, and as an ingredient in plant-based foods to add texture and flavor.
Where does it come from? Coconut oil is either derived from dried or fresh coconut meat. The two main types include 1) refined coconut oil, which is made from dried coconut meat; and 2) virgin coconut oil, which is made from fresh coconut meat (22).
Fear factor: Some consumers are apprehensive about coconut oil’s high saturated fat content, which has been linked to increased LDL cholesterol levels (23). Additionally, refined coconut oil is bleached and deodorized, which may introduce chemical residues (24).
Reality Check: While high in saturated fat, coconut oil also contains medium-chain triglycerides (MCTs) (25), which offer potential health benefits, and when consumed in moderation, coconut oil is considered safe (26).
Real-Life Example: Coconut oil serves as the primary fat source in products like the Beyond Burger and Good Catch Plant-Based Fish Fillets. It mimics the fat marbling found in animal-based products, delivering that rich, juicy mouthfeel that consumers expect.
Animal-Based Comparison: Animal fats, such as lard and tallow, are high in saturated fat and can increase LDL cholesterol levels. While coconut oil is also high in saturated fats, it primarily consists of medium-chain triglycerides (MCTs), which may have neutral or potentially positive effects on cholesterol levels when consumed in moderation.
6. Sodium
What is it? Sodium is an essential mineral and electrolyte that plays a role in maintaining fluid balance, nerve function, and muscle contraction mechanisms (27). It is commonly found in the form of sodium chloride (table salt) and is widely used as a flavor enhancer and preservative in processed foods (28).
Where does it come from? Sodium is naturally present in various foods in small concentrations, including vegetables. However, most dietary sodium is added during processing to foods such as snack foods, sauces, and canned goods (29).
Fear factor: Excess sodium intake has been linked to high blood pressure and increased risk of cardiovascular and kidney disease (30).
Reality check: Sodium is an essential nutrient for bodily function, meaning it is not inherently harmful. Excessive consumption, rather, leads to health issues, so consumption in moderation is key (31).
Real-Life Example: Sodium is ubiquitous in processed foods, but in plant-based products like Daiya Cheddar Style Shreds, Beyond Beef Crumbles, and Tofurky Deli Slices, it is crucial for flavor enhancement and preservation. These products use sodium not only to amplify taste but also to extend shelf life and ensure food safety.
Animal-Based Comparison: Red meat and processed meats like bacon and sausage are significant sources of sodium, often containing added salts, nitrates, and preservatives. High sodium intake from these sources has been linked to hypertension and increased risk of cardiovascular disease (32). However, plant-based products can strategically reduce sodium content without compromising taste by incorporating potassium chloride and other low-sodium alternatives.
Some last thoughts on what we should take away from all this…
While many of these ingredients may have a bad rep, they all serve specific functions in plant-based food production and are generally safe when used within regulated concentrations.
Therefore, it is vital to combat marketing scare tactics that often paint plant-based foods as ‘chemical cocktails,’ perpetuating narratives fabricated by the animal agriculture industry. Instead, we can take a scientific, objective approach to assess the health properties of these foods and make informed decisions.
Processed plant-based foods can play a valuable role in a balanced diet, and making plant-based eating accessible and affordable for wider consumers. They are particularly important in expanding access to plant-based nutrition in low-resource regions, offering accessible, shelf-stable products that maintain nutritional integrity.
So, what can you do? Read ingredient labels critically, seek out products with fewer additives, and stay informed about ongoing research into plant-based ingredients. In a world where food marketing can easily overshadow science, a well-informed consumer is a powerful force for positive change.
