Plant-based jerky is a relatively new product and many people are keen to start trying it. However, if you’re health-conscious, you might feel unsure about the idea of it, since meat jerky is not known for being healthy. How does vegan jerky compare?
Vegan jerky is not really considered a healthy snack, although it does depend on the brand and your specific health concerns. It is generally cholesterol-free since it doesn’t contain any meat products. However, it does tend to be high in sodium, which can contribute to high blood pressure and cellular aging.
We’re going to find out more about the health concerns associated with vegan jerky, and assess this product’s place as part of a healthy diet.
Is Vegan Jerky Good For You?
Generally speaking, vegan jerky is not very good for you.
For starters, it is usually high in sodium, as this is partially responsible for the rich and moreish flavor that most people associate with jerky.
To give you a sense of this, let’s look at what some of the popular brands contain:
- Louisville Smoked Black Pepper Jerky contains 500 mg of salt per 1 oz
- Louisville Smokey Carolina BBQ contains 430 mg of salt per 1 oz
- Hickory Smoked Soy Meatless Vegan Jerky contains 344 mg of salt per 1 oz
- Hot ; Spicy Vegan Jerky contains 383 mg of salt per 1 oz
- It’s Jerky Y’all Black Pepper and Sea Salt contains 330 mg per 1 oz
As you can see, vegan jerky has a high level of sodium in it, which can cause serious health problems. It’s also likely to contain carcinogens as a result of the smoky flavoring. These carcinogens can contribute to cancer and other diseases, and although vegan jerky probably won’t contain a lot of them, it’s not a healthy product for this reason.
In general, the smoky flavoring in vegan jerky is added later; the protein itself is not smoked over a real fire. However, it is still likely to contain some carcinogens because of the smokiness that has been added – and this means that it’s not great for you, even if it’s better than meat that has been directly smoked.
All in all, therefore, vegan jerky isn’t particularly good for you, and it’s probably not something you want to eat a lot of. It can be fine for an occasional snack, but eating a lot of it could cause health problems. It’s certainly not part of a healthy, plant-based diet.
Is Vegan Jerky Healthier Than Meat Jerky?
Again, this can depend on the brand, but in most cases, vegan jerky is significantly better for you than meat jerky. It is usually lower in salt overall, even though the serving is high, so you’ll still be reducing your salt intake by switching to a plant-based option.
Additionally, vegan jerky will not contain heterocyclic amines, which can cause cancer. These are only found in cooked meat, and won’t be present in a plant version of jerky. They can only form when creatine is present in the food, and since this only appears in animal-based products, you don’t need to worry about it in vegan jerky.
Furthermore, vegan jerky can be higher in protein. That might surprise you, since meat is traditionally associated with being the highest protein option available, but vegan jerky is frequently made using protein-packed plants. Check out and compare the protein content of your favorite brands.
Vegan jerky is often lower in sweeteners too. It is likely to still contain sugars, but they may be present in lower quantities, and healthier options are often chosen. It’s common to see less processed sweeteners, which may make the jerky healthier.
Do The Spices Make Vegan Jerky Healthier?
You are probably already aware that spices are one of the healthiest things you can add to your diet, and you might be wondering whether that means your jerky is a healthy option after all. Most kinds of jerky contain a lot of spices, which might make them sound healthier.
Unfortunately, the amount of spices contained in a piece of jerky is likely to be fairly negligible. Although you may get some benefits as a result of eating vegan jerky, there’s a high chance that these won’t be significant, and won’t offset the health drawbacks. You would be better off cooking healthy foods with these spices instead.
Of course, vegan jerky with spices is healthier than vegan jerky without. It is still better for you than meat jerky, for sure.
Conclusion
Vegan jerky is often healthier than meat jerky, but it’s not generally considered a healthy snack. It contains a lot of salt, quite a lot of sugar, and potential carcinogens from the smoky flavoring. If you’re going to eat vegan jerky, you should make sure you limit the quantities to reduce the impact on your health.
