A Vegan's Cautionary Tale

A healthy diet has always been a priority for me.

Over the years, I transitioned from a carnivore—eating mostly chicken, turkey, or fish—to a vegetarian (no meat, but dairy) to a vegan.

Despite what you might imagine, veganism offers many options for a plant-based diet, including meat substitutes. Vegan purists can make homemade “meats,” using tofu, tempeh (fermented soy) carrots, mushrooms, even cabbage.

However, for the cooking-challenged (including yours truly), food manufacturers produce plant-based meat substitutes (burgers, sausages, bacon, beef, chicken, or turkey) made from grains, beans, seitan (made from wheat gluten) or jackfruit. Popular brands include Beyond Burger, Beyond Sausage, and Beyond Steak or Impossible Burger and Impossible Beef.

In an ideal world, 100 percent of my diet would consist of beans, whole wheat products, tofu, vegetables, and fruits, yet (alas) I occasionally turned to plant-based frozen meals for a quick lunch or dinner.

However, I quickly learned one truth about plant-based frozen foods: They are high in sodium.

For healthy adults, the American Heart Association (AMA) recommends no more than 2300 milligrams (msg), equivalent to one teaspoon of salt daily. Ideally, for adults the daily intake should be closer to 1300 mg.

When I read nutritional labels for meals promoted as “vegan,” “gluten-free,” “cholesterol free,” or “organic,” I realized that these products, although considered healthy, are high in sodium.

Here are some examples·       

  • 900 mg: Purple Carrot’s Plant-Based Be’f Udon Noodle Bowl (with tofu and broccoli)

  • 870: Gardein Ultimate Plant-Based Be’f Burrito

  • 740 mg: Daring’s Teriyaki Plant-Based Bowl

  • 690: Daiya Italian Herbs & Cheeze Style Vegetable Crust Pizza

To put these sodium levels in perspective, consider the the following AMA categories:

Salt/Sodium Free—Less than 5 milligrams of sodium per serving; Very Low Sodium—35 milligrams or less per serving; Very Low Sodium—140 milligrams or less per serving; Reduced Sodium—At least 25 percent less sodium per serving than the usual sodium level; Light Sodium or Lightly Salted—At least 50 percent less sodium per serving than the regular product

During a recent telephone conversation with my best friend, who is new to the vegan lifestyle, she was eager to tell me about vegan products that she had in her fridge. I advised her to check the “Nutrition Facts” label for their sodium content.

Sure enough, she was surprised at the level of sodium in the products and promised to read nutrition labels in the future.  

As for me, I am still searching for low- or lower sodium vegan frozen meals.

Wish me luck.

2023 Wista Johnson (Reprint by permission only.) Photo: Lisa Fotios (pexels.com)

Wista Johnson