Plant-Based Diet: Exploring Burger Options

Plant-based burgers are an increasingly popular alternative to traditional meat burgers. While they are not necessarily healthier, they can be a convenient way to replace or reduce meat consumption. The best plant proteins are whole foods such as beans, lentils, chickpeas, and nuts, but plant-based burgers can be a good option for those looking to cut down on meat for health or environmental reasons. The two biggest plant-based burgers currently are the Impossible Burger and the Beyond Burger, with the former being made from soy protein and the latter from pea protein.

Plant-based burgers are ultra-processed foods

Plant-Based Burgers: Ultra-Processed but Not Necessarily Unhealthy

The Good

Plant-based burgers are a source of protein, dietary fibre, and essential minerals. They also contain vitamins and minerals that are typically lacking in vegan and vegetarian diets, such as B vitamins and iron.

The Bad

On the other hand, these burgers have been found to contain high levels of energy, sodium, total fat, and saturated fatty acids, which are linked to an increased risk of non-communicable diseases (NCDs) such as cardiovascular disease, stroke, and high blood pressure.

The Bottom Line

While plant-based burgers are ultra-processed, they can be a convenient way to replace or reduce meat consumption, especially when eaten as part of a healthy diet that includes plenty of whole foods like fruits, vegetables, and whole grains. However, due to their high sodium content, they are not recommended as an everyday option.

Comparison to Beef Burgers

When compared to beef burgers, plant-based burgers have similar amounts of calories, protein, and fat. However, they contain far more sodium and have longer ingredient lists. Nutritionally, neither option is necessarily healthier than the other, and healthfulness depends on a person's overall diet and other lifestyle factors.

Healthier Alternatives

If you are looking for a healthier alternative to both plant-based and beef burgers, consider making your own burgers at home using beans, whole grains, poultry, or grass-fed beef. These options tend to have less sodium and do not contain added fillers or preservatives.

They are better for the environment

Plant-based burgers are better for the environment than their beef counterparts. This is due to the resources required to produce beef and the environmental consequences of beef farming.

Water Usage

According to studies, it takes between 2,000 and 8,000 gallons of water to produce a single pound of beef. Comparatively, it takes about 300 gallons to produce one pound of tofu. Additionally, livestock production contributes to more groundwater pollution.

Land Usage

Large areas of the world's forests have been cleared to create more space for raising cattle, including 15% of the Amazon rainforest. Plant-based meat uses 41% less land than fish farming, 77% less land than poultry farming, 82% less land than pig farming, 89% less land than beef from dairy cows, and 98% less land than beef from herds.

Carbon Emissions

The environmental impact of meatless meats is a fraction of that of animal products. For example, the Beyond Burger and Impossible Burger produce about 90% fewer greenhouse gas emissions than beef. They also reduce land use by at least 93% and water use by 87% to 99%.

Pollution

Plant-based meat alternatives also cause significantly less air and water pollution. They do not emit the same toxic air pollutants as conventional meat production, such as ammonia, particulate matter, and hydrogen sulfide. Additionally, there is no animal waste to discharge, and fewer crops and fertilizers are needed, reducing the discharge of nitrogen and phosphorus, which impair water quality.

They have less saturated fat and more fibre

Plant-based burgers are an increasingly popular alternative to traditional beef burgers. The two most popular options are the Impossible Burger and the Beyond Burger. Both are designed to mimic the taste, texture, and appearance of real meat, appealing to meat-eaters, vegetarians, and vegans alike.

Less saturated fat:

Plant-based burgers, especially those made from pea protein, tend to have less saturated fat than traditional beef burgers. For example, in a study conducted by Stanford researchers, participants who ate plant-based meats for eight weeks consumed about 26 grams of saturated fat per day, compared to 33 grams per day when they ate regular meat. This difference can be attributed to the fact that plant-based burgers often contain less saturated fat than ground beef. For instance, the Beyond Meat patty contains 6 grams of saturated fat, while an Impossible Burger patty contains 2 grams.

More fibre:

Plant-based burgers can also provide fibre, which is not found in real meat. Fibre is beneficial for lowering cholesterol and improving digestive health. For example, the Trader Joe's Hi-Protein Veggie Burger contains 4 grams of fibre, while the Original Boca Burger contains 4 grams as well.

Health benefits:

The reduced saturated fat content of plant-based burgers can lead to improved metabolic health, particularly in terms of lowering LDL cholesterol, which is associated with a reduced risk of heart disease. Additionally, plant-based burgers can aid in weight management, as they are often lower in calories than beef burgers.

However, it is important to note that plant-based burgers are considered processed foods, and their health benefits may be diminished by high sodium levels and the presence of additives and preservatives. Therefore, while they can be a convenient way to reduce meat consumption, it is advisable to prioritise whole food, plant-based sources of protein, such as beans, lentils, and nuts, whenever possible.

Health effects vary by brand

The health effects of consuming plant-based burgers vary depending on the brand and its ingredients. While plant-based burgers offer a convenient way to reduce meat consumption, it is important to consider the potential health implications associated with different brands.

Impossible Burger

The Impossible Burger, produced by Impossible Foods, is a popular plant-based burger option. One of its key ingredients is soy leghemoglobin, also known as heme, which is responsible for the burger's meaty taste and appearance. While this ingredient is recognised as safe by the FDA, it is genetically engineered, and there is limited long-term health data available. The Impossible Burger is also high in sodium, with nearly ten times the amount found in a regular beef burger. Additionally, it contains a significant amount of saturated fat and is highly processed.

Beyond Burger

The Beyond Burger, made by Beyond Meat, is another widely recognised plant-based burger. It derives its protein mainly from peas and is gluten-free, soy-free, and GMO-free. Compared to the Impossible Burger, the Beyond Burger has a more natural ingredient list and significantly less sodium. However, it still falls under the category of highly processed food and contains saturated fat.

Other Options

Several other plant-based burgers are available in the market, such as the Alpha Burger, Original Boca Burger, Gardein Ultimate Beefless Burger, Sol Cuisine Extreme Griller, and Trader Joe's Hi-Protein Veggie Burger. These options vary in their nutritional content, with protein content ranging from 8 to 31 grams and sodium content from 270 to 784 milligrams. However, many of these burgers contain highly processed sources of protein and potential allergens, such as soy, wheat, and gluten.

Overall Health Impact

Plant-based burgers can be a convenient way to reduce meat consumption and offer environmental benefits. However, they are generally highly processed and may contain high levels of sodium and saturated fat. When considering health effects, it is advisable to opt for burgers made with beans, whole grains, and seeds, as these options tend to be less processed and provide protective plant compounds. Additionally, exploring whole plant-based proteins, such as lentils, black beans, and tofu, can be a healthier alternative to processed plant-based burgers.

They require more label reading

When it comes to choosing a plant-based burger, it's important to be aware that not all options are created equal. While these products can be a convenient way to replace or reduce your meat intake, it's crucial to read the labels carefully to make an informed decision. Here's why plant-based burgers require more label reading:

• Ingredient List: Plant-based burgers can have a long list of ingredients, and it's important to know what you're consuming. Some common ingredients include soy protein, pea protein, coconut oil, sunflower oil, and natural flavours. While these ingredients are generally safe, some people may have specific concerns or sensitivities. For example, soy protein and pea protein isolates are more processed forms of soy and peas, which differ from their whole food counterparts.
• Nutrition Facts: The nutritional content of plant-based burgers can vary significantly. Pay close attention to the amount of protein, sodium, saturated fat, and calories. While plant-based burgers often have similar protein content to beef burgers, they may contain more sodium and saturated fat. For instance, an Impossible Burger has nearly 10 times the sodium content of a regular beef burger.
• Fortification: Plant-based burgers are often fortified with vitamins and minerals to enhance their nutritional profile. For example, they may be fortified with vitamin B12 and zinc, which are also found in animal proteins. However, it's important to understand that these added nutrients may not be as easily absorbed by the body compared to those found in whole foods.
• Allergens and Sensitivities: Plant-based burgers may contain allergens or ingredients that individuals are sensitive to. Common triggers include soy, wheat, and gluten, which are frequently found in these products. If you have any food allergies or sensitivities, carefully reading the label is crucial to ensure these triggers are avoided.
• Comparing Brands: There is a wide variation in the ingredients and nutritional content of different plant-based burger brands. For example, an Impossible Burger patty contains 6 grams of saturated fat, while a Beyond Meat patty contains only 2 grams. Comparing labels can help you make an informed decision about which brand aligns better with your nutritional goals and preferences.
• Health Goals: Your specific health goals will play a role in the type of plant-based burger you choose. If you're aiming to lower your cholesterol, focus on options with lower saturated fat content. If reducing blood pressure is a priority, look for burgers with lower sodium levels. Reading the labels will help you make informed choices that support your health objectives.

In conclusion, while plant-based burgers can be a convenient and environmentally friendly alternative to meat, they require careful label reading to ensure they align with your nutritional needs and health goals. Comparing brands, understanding fortification, and being mindful of allergens and sensitivities are all part of making an informed decision about which plant-based burger is right for you.

Frequently asked questions