Are Plant-Based Meats Really Better for You (or the Planet)?

The market for plant-based meat alternatives is growing fast, but many are wondering whether these meat-free yet highly-processed foods are really a better choice, in terms of nutrition or the environment. These days, we’re also curious about how various foods and dietary patterns affect the microbiome, which in turn influences so many aspects of our health. And there’s some new research on that to share.

First, let me clarify what type of foods we’re talking about. We’re not talking about cultured meat products, which are actual meat but produced without animals.

Yes, Lab-Grown Meat (Without Animals) Is for Real

I’m also not referring to veggie burgers, bean burgers, and other products which aren’t trying to mimic the flavor and texture of meat. (Or at least, aren’t trying very successfully!)

I’m talking about products that are designed not just to stand in for meat but to mimic it with increasing verisimilitude. For example, Impossible Burger, Beyond Burger, and Meatless Farm all have products that look and cook just like raw ground beef. They are often sold right next to the actual ground beef and are packaged so similarly that if you weren’t paying attention, you might easily think they were ground beef. 

These types of plant-based meat alternatives are not intended for people who find the idea of eating meat disgusting. These are for people who really enjoy eating meat but feel like it would be better for their health—or the health of the planet—not to.

But would it? Let’s take a closer look at how they stack up.

Are meatless burgers more nutritious?

While old-school veggie burgers are often lower in fat and calories, the new plant-based meat alternatives are formulated to be much closer to the nutrient profile of meat. They have close to the same amount of protein, fat, and calories. Some even have the same amount of saturated fat and heme iron, a form of iron that is normally only found in animal foods. So, they may not offer the same nutritional advantages that people generally expect from a vegetarian diet.

Nutritional Comparison of Plant-based Beef Alternatives

One advantage that these plant-based meat alternatives do retain, however, is that they do not create heterocyclic amines (HCA) when grilled. These compounds are created when meat or fish are cooked over direct or high heat and have been linked to cancer. The amino acids involved in this reaction are only present in animal muscle tissue. So, grilling a plant-based burger will not create HCAs and does not pose this...

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