Being mindful of your nutritional intake and how it affects your health is important for everyone, regardless of age or nutritional needs, health experts say.

Basically, plant-based meat is food that mimics animal meat but a made from soy or other legumes, wheat, yeast, or other plants, they are also known as meat alternatives.

Some of examples of plant-based meat which are easily accessible around include tofu, spongy cake made from soybeans and water, beans, lentils, nuts, and nut butter among others.

The most common plant-based meat around, David Rukerabigwi, a dietician and nutritionist in Kigali, says is soy, which is a legume and one of the original plant-based meat alternatives.

Soy-based foods tend to have a mild flavour and versatile texture that make them ideal for use in many traditionally meat-based dishes.

These, he says, are a great addition to any meal as one can consume them as snacks depending on what you want.

For legumes, he says, one can still use them as alternatives for meat and these include beans, peas, and lentils.

"These legumes are easily available and pocket friendly, and at the same time, come with lots of nutritional benefits. They are also easy to incorporate in other foods such as vegetables and stews,” he says.

Benefits

Edward Bimenyimana, a nutrition consultant in Kigali, says plant-based meat such as legumes is the only natural source of fibre; therefore, adopting more of this diet is a simple way to increase fibre intake.

In addition, he says, you get more vitamins, minerals, and compounds that offer further health protection in general.

He says that the good thing about plant-based meat is that many of them offer a similar taste, texture, and versatility to meat, so they can as well work for those who don’t want to consume animal products.

Meanwhile, research has linked a high intake of processed and red meats to an increased risk of developing certain cancers, particularly colon and breast cancers.

Some of the main benefits of consuming plant-based meat alternatives are that they help you prevent some conditions that may result from consuming red meat.

Additionally, Bimenyimana says certain plant-based meats are free from nutrients that some people may want to limit for heart health, such as saturated fat and sodium though the amounts depend on the specific product.

Plant-based meat is also said to help lower blood sugar and lower cholesterol levels as well, says Bimenyimana. 

What’s the best plant-based meat?

It is recommended that one read well the ingredients label and nutrition facts of any plant-based product before purchase, as this will inform you on what you take in as far as nutrition is concerned.

It is also recommended that one go for plant-based meats that provide no more than 20 per cent of sodium per serving.

Also, looking for low saturated fat and a short ingredients list with real food ingredients like organic soy, peas, vital wheat gluten, seeds, and vegetables is important.

Besides, the ingredients, fibre, protein, and vitamin B12 should be high, if possible. For example, aim for at least three-five grams of fibre per serving, and nine or more grams of protein.

Avoiding added sugars, hydrogenated oils, and artificial ingredients if at all possible is crucial.