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  • "Are Beyond Meat Plant-Based Meat Alternatives Healthy?"

  • As the chair of Harvard's Nutrition department put it,

  • transitioning global diets towards healthy plant-based

  • dietary patterns would require large-scale public health efforts

  • but could be instrumental in ensuring future human health.

  • In my book How Not to Diet, in the chapter on habit formation,

  • I talk about how you can change your existing bad habits to good ones,

  • or establish new good habits from scratch,

  • using a technique known as implementation intentions.

  • Instead of vague self-promises todo our best,”

  • implementation intentions are specific if-then plans

  • to perform a particular behavior in a specific context.

  • They take the form of When situation X arises,

  • I will perform response Y.

  • For example, If I get hungry after dinner, I will eat an apple.

  • If the triggering circumstance is a regular, daily occurrence,

  • implementation intentions can be the beginning of a beautiful habit.

  • So, what about using Implementation Intentions to cut down on meat?

  • After all, most food choices are just due to ingrained habits,

  • and meat is no exception.

  • Here, they were trying to get people

  • to change from a climate perspective,

  • noting more greenhouse gas emissions from animal ag

  • than all cars, trucks, trains, ships, and planes combined,

  • but whatever the reason, researchers randomized people

  • to formifthen plans” (for example, “If I visit

  • the university cafeteria for lunch tomorrow,

  • then I will choose one of the vegetarian meals”).

  • Motivating people to consciously form an implementation intention

  • specifically how to implement a goal seems to be such a simple technique,

  • but it works.

  • Forming an implementation intention led people

  • not only to think more often about their intention

  • to reduce meat consumption but also to eat less meat

  • despite the strong force of habit.

  • On one hand, breaking a habit may be

  • one of the most challenging tasks we set ourselves.

  • On the other hand, a first yet effective step

  • in getting there seems to be writing down the goal of change

  • in the form of an if-then statement on a piece of paper.

  • Even a journey of a thousand miles begins with a single step.

  • How else can we transition to reduced-meat diets?

  • We talked about making the healthier option the default option.

  • We could also minimize disruption, by producing affordable,

  • recognizable, and tasty plant-based meat alternatives.

  • The topic of plant-based meat alternatives

  • has been discussed for several decades,

  • but it has only recently become one of the hottest topics

  • in the food and research communities.

  • After all, one of the largest perceived barriers

  • for switching diets was the enjoyment of eating meat, and so,

  • if you can deliver a similar taste and mouthfeel,

  • it could help people shift.

  • And it seems like it's working.

  • In recent years in North America, plant-meat sales grew by 37 percent.

  • I did a whole 12-part video series on the human health implications

  • of various meat substitutes,

  • but that was before this study came out.

  • TheStudy With Appetizing PlantfoodMeat Eating Alternative Trial”,

  • or SWAP-MEAT.

  • The company that makes the Beyond Burger

  • decided to put up or shut up

  • by funding a study through Chris Gardner's

  • prestigious lab at Stanford.

  • A randomized crossover trial to compare the effect

  • of consuming plant-based alternative meat to animal meat

  • on human health by having people eat at least 2 servings a day

  • of Plant versus Animal meat for 8 weeks each,

  • while keeping everything else as similar as possible.

  • So, instead of burgers and beef from cows, sausage from pigs,

  • and breasts from chickens, they ate burgers, sausage,

  • and chicken made from plants.

  • Now, if they were trying to game it to give Beyond Meat an advantage,

  • they'd have chosen the worst possible meats to compare it to,

  • but no, the meats were organic, grass-fed

  • to give the fairest comparison possible.

  • So, what happened? Significant drop in TMAO levels

  • during the plant- based meat phase.

  • That's a good thing, as I've explored before.

  • The consumption of meat dairy and eggs can be turned

  • by bad gut bacteria into trimethylamine,

  • which is oxidized by our liver into TMAO,

  • which is associated with heart failure, kidney failure,

  • and our number one killer, atherosclerosis,

  • the hardening of our arteries.

  • The plant-based meat group also achieved

  • a significant drop in cholesterol.

  • No surprise, given the lower saturated fat intake.

  • Of course, if they had been eating whole plant foods instead,

  • like beans, saturated fat would have been way down,

  • fiber way up, and sodium way down.

  • In fact, there was basically no difference in sodium intake;

  • so, no surprise, no difference in blood pressure.

  • The big surprise was weight.

  • During the plant- based meat phase,

  • they inadvertently lost a couple pounds.

  • Some of the plant-based meats are highly processed,

  • and normally you'd expect people to gain weight;

  • however, weight was modestly but statistically significantly lower

  • after 8 weeks on the Plant rather than on the Animal phase.

  • Notably, this was observed despite no differences

  • in reported total calorie intake

  • or physical activity levels between each phase.

  • Same calories, yet less weight.

  • We've seen this before.

  • Same calorie restriction, yet more weight-loss

  • eating more plant-based, slimmer waist, less body fat.

  • This may be from the fewer branched-chain amino acids

  • in plant protein compared to animal protein

  • or because the resting metabolic rate in those eating vegetarian

  • is as much as 20 percent higher;

  • so, you're basically just burning more calories in your sleep.

"Are Beyond Meat Plant-Based Meat Alternatives Healthy?"

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B1 中級 美國腔

Are Beyond Meat Plant-Based Meat Alternatives Healthy?

  • 32 1
    林宜悉 發佈於 2023 年 07 月 17 日
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