With plant-based diets on the rise, we are seeing more meat-free options available. But are these newcomers really any healthier than traditional meat snags?
Dietitians Jess Burvill and Jess Moulds share their expert tips on choosing the healthiest vegetarian sausages for your next barbecue, including the most important ingredients and nutrients to look for!
Better than meat?
Plant-based sausages are a great option for anyone looking to cut back on their meat intake. Often made from soy, vegetable proteins, tofu or lentils, they’re not automatically healthier than meat sausages. Many are highly processed and packed with unhealthy saturated fat, sodium and additives. Look for products with a shorter ingredient list of things you recognise.
Shop like a dietitian
Here’s what to look for on the pack:
INGREDIENT LIST
When choosing meat-free sausages, pay extra attention to the ingredient list. Some are fortified with nutrients like vitamin B12, iron and zinc to replicate the nutritional profile of meat. However, many brands use additives and fillers to mimic the texture and taste of traditional snags. Opt for vegie sausages made with wholefood ingredients like lentils, vegetables and seasonings, over those with long lists of additives, preservatives and unhealthy saturated fats.
LOWER SODIUM
Keep an eye on sodium levels when choosing a vegetarian sausage, as many can be surprisingly high in salt. Excess sodium can raise blood pressure, so look for sausages with less than 400mg of sodium per 100g to help stay within the recommended daily limit of 2000mg per day.
PLANT PROTEIN
Don’t forget about protein when choosing your vegie sausages. If you’re swapping out a traditional meat snag for a plant-based option, ensure it’s still a good source of protein. Look for sausages with at least 10g of protein per 100g to help support healthy muscles and bones.
Vegie sausage tips
● Look for options made from wholefood ingredients
● Aim for less than 400mg sodium per 100g
● Steer clear of long lists of additives and preservatives
● Choose higher protein sausages
Related content:
www.healthyfood.com
