Is Plant-Based Meat Good for You? - International Medical Blog

Burgers made from plants or animals: Which is better for you? A new analysis of existing research gives the nod to plant-based meat.

The authors looked at studies and meta-analyses on plant-based meat alternatives published from 1970 to 2023, assessing ingredients, nutrients, and impact on cardiovascular disease risk factors like a person’s cholesterol levels.

This review found that plant-based meat was better for heart health compared with the most commonly eaten types of real meat (for example, 80 percent lean for red meat burgers and ground beef). That held true for plant-based meat no matter its main source of protein (soy, pea, mycoprotein, or vital wheat gluten) or fat (vegetable oil, olive oil, or coconut oil).

For research subjects eating plant-based meat, the authors noted improvements in cholesterol levels, body weight, and waist circumference in several randomized controlled trials.

And just as important, the investigators found no evidence to suggest that concerns about plant-based meat, including high sodium content, negated the potential cardiovascular benefits.

Plant-Based Meat Is Generally Lower in Saturated Fat Than Real Meat

Compared with real meat, plant-based meat generally contains less saturated fat, more fiber, and fewer compounds that raise levels of metabolite trimethylamine N-oxide (TMAO) in the blood — all factors that help lower heart disease risk, says Joel Kahn, MD, a cardiologist at the Kahn Center for Cardiac Longevity in Bingham Farms, Michigan, who was not involved in this review.

TMAO is a substance produced in the gut that can negatively impact the way the body metabolizes cholesterol, promote clotting, and contribute to atherosclerosis (plaque in the arteries).

“On top of that, there are already plant-based meat products now that are much lower in saturated fat compared to those that were studied in this review article. These ‘new and improved’ products should promote cardiovascular health even more,” says Dr. Kahn.

Felicia Tsam, a registered holistic nutritionist in Vancouver, Canada, and a coauthor of the review article, also notes that fake meat has gotten better tasting.

“These aren’t your grandma’s plant-based meat alternatives,” she says. “The tastes and textures have improved greatly.”

Beyond Meat and Impossible have both reformulated their products, and several of their items have now earned certifications from the American Heart Association and the American Diabetes Association.

What’s More Important, Eating Less Meat or Fewer Ultraprocessed Foods?

By comparing the heart-health effects of plant-based meat and real meat, the authors aimed to bring clarity to seemingly conflicting messages.

On the one hand, many health organizations, including the American Heart Association, recommended that people eat less meat, especially red and processed meat.

On the other hand, most organizations and nutrition experts caution against eating too much ultraprocessed food — and plant-based meats fall into that category because they are made with proteins extracted from foods like beans and peas.

Is Plant-Based Meat Healthy?

When it comes to any given food, including plant-based meat, labeling something as “healthy” or “unhealthy” just doesn’t make sense, says Christopher Gardner, MD, a nutrition researcher and professor at Stanford Medicine in Palo Alto, California, who was not involved in this study.

“A key aspect to focus on is the ‘instead of what?’ factor,” says Dr. Gardner. “And in this review, plant-based meat alternatives are compared to animal meat.”

Many people believe that only foods close to their natural state could be considered healthy, but this simply isn’t the case, Tsam says. “Many of the foods we consider ‘healthy’ have been altered in some way. This includes olive oil, vinegar, whole grain breads and fortified plant milks, just to name a few,” she says.

It’s important to look at all food on a spectrum and consider the nutritional facts before making a judgment, says Tsam.

A big selling point for plant-based meat is fiber content because most of us don’t get enough of the nutrient, she adds. For instance, a 4-ounce Impossible Burger contains 5 grams of fiber compared with 0 grams for a burger made with real meat.

“Swapping out one serving of meat every day for a plant-based meat alternative may help you meet your needs,” says Tsam.

Do Plant-Based Burgers Have More Sodium Than Ground Beef Burgers?

Plant-based meat does contain sodium, and for someone watching their salt intake, that is a reasonable concern, says Gardner.

But in a study that he conducted, participants consumed similar amounts of sodium on both plant-based meat and real meat because they added table salt to beef burgers and ground beef.

The Bottom Line on Plant-Based Meat

Both Gardner and Kahn agree that eating whole-food versions of plant-based meat — things like whole soybeans and whole peas — is likely healthier than eating a packaged burger made with fake meat. But these products do have their place, especially during summer cookouts. (Have you ever tried to get peas to stay on a bun?)

“The top thing people should know is that not all plant-based meat alternatives are the same. Read the ingredients, the salt content, the fat and saturated fat content, and the added ingredients. Choose ones that have the fewest ingredients, are at least non-GMO labeled if not organic, and are low in saturated fats,” says Kahn.