Analysis of 700 plant-based foods finds the 'healthy' alternatives are loaded with salt and fat - and lacking in bone-boosting calcium

Plant-based diets are often seen as healthier alternatives to eating meat and dairy - with around one in five adopting the diet for health reasons.

The way of eating, which has risen in popularity by at least a third since 2017, can involve anything from ditching meat, to going fully vegan, without eggs, milk or cheese.

However, these foods could be loaded with sodium, which could raise blood pressure, packed with obesity-causing saturated fat, and stripped of bone-building calcium, a major analysis suggests.

Researchers evaluated more than 700 plant-based foods sold in supermarkets, including burgers, sausages, milk, cheese, and yogurt, as well as vegan staples lie beans and tofu. 

They found that just half a cup of tofu contained 2,000 milligrams of sodium, nearly an entire day's worth, according to US guidelines. 

An analysis of 700 plant-based foods found that many were loaded with sodium and saturated fat, as well as lacked calcium

Plant-based milk has long been touted as a healthier alternative to dairy milk, though the experts warned it can be loaded with saturated fat

Additionally, trendy coconut milks were loaded with saturated fat, more than six times that of other milk alternatives.  

And over 90 percent of cheeses analyzed were not fortified with calcium, which is essential for growth and maintaining bone health. 

'We found some products are so high in salt or saturated fat, we’d struggle to call them "healthy,"' the researchers wrote for The Conversation. 

However, the study was performed in Australia - and nutritional content may vary slightly in the US, where roughly one in 100 people claim to be vegan.

In 2022, the team visited two of each of the four major supermarkets in Melbourne and collected nutrition info for plant-based meats, milks, cheeses, and yogurts. 

In total, they looked at 704 products. These included 236 meat substitutes, 169 legumes, 50 baked beans, 157 non-dairy milks, 52 cheese substitutes, and 40 dairy-free yogurts. 

The level of sodium in plant-based meats on grocery store shelves was found to have increased since 2019.

Among the meat alternatives, the team noted that there were 'large variations in their nutrition content.' 

Sodium, however, was the 'greatest concern.' 

While some products had just one milligram per 100 grams (roughly one-half cup), others totaled 2,000 milligrams for the same serving size. This is equivalent to nearly two McDonald's Big Macs. 

The American Heart Association (AHA) recommends consuming no more than 2,300 milligrams of sodium per day, and the National Health and Medical Research Council (NHMRC) in Australia's limit is 2,000. 

'This means we could eat our entire daily recommended sodium intake in just one bowl of plant-based mince,' the researchers wrote. 

They compared the findings to a 2019 audit of 66 plant-based meat products in Australia, which found that sodium got up to 1,200 milligrams per one-half cup. 

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'In other words, the results of our audit seems to show a consistent trend of plant-based meats getting saltier,' the team wrote.

They also looked at dairy-free cheese and yogurt. Just one-third of yogurt products showed calcium in the ingredient lists, and only 20 percent met Australia's recommended amount of 100 milligrams per 100 grams.

US health authorities recommend about 1,000 to 1,200 milligrams of calcium per day.  

Additionally, the team found that the vast majority of plant-based cheese - 92 percent - were not fortified with calcium. 

Not getting enough calcium has been linked to several health issues, including brittle nails, slower hair growth, and thin skin.

It can also increase the risk of osteoporosis, brittle or weakened bones.

The dairy-free cheeses also had anywhere from 390 to 1,400 milligrams of sodium per serving. 

Roughly a third of plant-based milks were not fortified with calcium.

But the researchers cautioned that coconut milk, which is often used in curries, sauces, and dressings, on average had six times more saturated fat than almond, oat, or soy milk. 

Diets that are high in saturated fat have long been linked to long-term health issues like heart disease, stroke, obesity, and diabetes. 

This is not the first time that plant-based milks have come under fire by nutrition experts. 

Last year, a major study by Stanford researchers presented at the American Society for Nutrition concluded that nine in 10 dairy-free milks of 233 on the market were 'nutritionally inferior' to cow's milk. 

Particularly alarming were the scientists' findings regarding the quantity of sugar added to milk alternatives to improve taste.

Cow’s milk, in comparison, is naturally a bit sweet due to its naturally occurring sugars, lactose. 

'About a third of the plant-based milk products have sugar or added sugar in quantities that’s more similar to a flavored milk like a strawberry or chocolate milk,' the researchers said.

Many plant-based milks are supplemented with bone-boosting calcium, but around a third aren't, the study showed.

What's more, they found only 28 of the 233 beverages had as much or more protein, vitamin D and calcium as cow’s milk.

The new Australian study found that plant-based milks had about 100 milligrams less calcium than regular milk - the mineral that is essential for building and repairing bone tissue.

The plant milks were also found to contain only two grams of protein per cup. One cup of Trader Joe's reduced-fat milk has 14g of protein.

The Australian research team recommended vegans pick up beans and legumes rather than meat alternatives. 

Additionally, they suggested adding herbs and spices to tofu rather than salt since it is already so highly salted. 

The study was published Wednesday in the Journal of Food Composition and Analysis.