Rhyan Geiger is a registered nutritionist and online vegan nutrition coach who helps people transition to a meat-free diet. She shares her knowledge on alternative sources of protein with Roots.
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Plant-based meats are an alternative option to animal-based meat products. They imitate the taste and texture of meat and are often made from pea protein, textured soy protein, and seitan.
Roots: Do meat alternatives have the same nutritional value as meat?
Rhyan: Similar to meat, plant-based meat options are high in protein and provide iron like meat would. Unlike animal protein, they contain no cholesterol, which is great. Plant-based meats are a source of vitamins and minerals in addition to being high in protein. They’re often fortified with nutrients to minimise the nutritional differences between them and meat.
Roots: Are they healthy?
Rhyan: All foods can fit into any diet; it just depends on how often and how much you are consuming. In my experience, I've noticed limiting foods or avoiding them completely can cause additional issues. Also, learning to add nutrient-dense foods to meals helps keep meals balanced. One possible concern with plant-based meats is that they may contain higher amounts of sodium.
Roots: How often can they be eaten?
Rhyan: It depends on the person. Each person has different nutrition goals and nutrition needs. I usually recommend having a majority of foods coming from whole food sources and leaving a little room for more fun options like plant-based meats.
Roots: What are your thoughts on plant-based meats being sold in big chains such as McDonald’s and KFC?
Rhyan: I think it's great! Restaurants carrying vegan options just shows the demand and is a great start to making change mainstream. It also increases the accessibility of plant-based eating, making it easier to switch to a vegan diet.
Roots: Are these alternatives healthier than meat?
Rhyan: Yes, plant-based options are always going to be healthier than meat products. Meat products contain cholesterol and properties that can be harmful to heart health and overall health. Plant-based meats contain vitamins, minerals, and protein without the cholesterol found in animal-based meats.
Roots: What other sources of protein do you recommend taking?
Rhyan: I encourage people to eat a variety of proteins. Beans, lentils, nuts, seeds, quinoa, and soy products. Having a wide variety of proteins increases nutrient availability from the variety of each food. Emphasising the diversity of foods helps ensure you get adequate protein quantity and quality.
Rhyan’s Bio
Rhyan Geiger is a registered dietitian and vegan author who specialises in vegan nutrition. She is the founder of Phoenix Vegan Dietitian where she helps others transition to vegan living and has been featured in Women's Health and Business Insider.
Rhyan can be found at www.phxvegandietitian.com or on Instagram @phxvegandietitian.
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