Are Plant-Based Meats Healthy, or Not?

Plant-based meat alternatives have muscled their way into supermarkets and onto restaurant menus. Here's how they stack up against the real thing.

We're living in a golden age of plant-based meats. Rising concerns about personal health and the environment are leading more people to swap traditional animal meat for plant-based alternatives. According to a recent Yale University study, more than half of Americans (55%) are willing to eat more plant-based meat.

Food brands have responded to this demand with a dizzying array of options. Whether you're craving a juicy burger, a turkey sandwich, or a plate of spaghetti and meatballs, there's a plant-based alternative for you. A new generation of substitutes that better mimic the appearance, flavor and texture of animal meat makes it easier to enjoy these products at home and in restaurants.

But what exactly are plant-based meats, and are they really better for us than traditional meat? Esto es lo que debe saber.

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What Are Plant-Based Meats?

While traditional meat substitutes like tofu and tempeh have been around for centuries, technological advancements such as protein isolation have led to the development of meat alternatives that more closely resemble the taste, texture, and color of actual meat.

Simply put, plant-based meats are foods like burgers and sausages made entirely from plants, such as soy and peas, engineered to resemble animal-based meat. Ingredients like methylcellulose, vegetable juice color, and coconut oil help give these products an appearance and mouthfeel similar to that of meat.

I've tried a number of these products and can say that, unlike the faux meats of the past, many of the new plant-based meat substitutes - including steaks and sausages - are meaty and delicious. They won't leave you wondering, "Where's the beef?"

These aren't bland, crumbly veggie burgers. Generally, these products are designed for people who enjoy eating meat but believe that eating less of it can benefit both their health and the planet. Any meat lover would be happy to cook and eat them.

It’s important to note that plant-based meats are different from lab-grown meat, also known as cultured meat, which is grown in a lab from muscle tissue obtained during a biopsy of an animal.

Are Plant-Based Meats a Healthy Option?

It seems obvious that patties made from plants would be healthier than a fatty hamburger, right? After all, plenty of evidence links eating more plants with better health, and data shows that eating too much red meat is associated with higher risks of chronic diseases like heart disease and cancer.

But the reality is more complex.

A 2024 review published in The Canadian Journal of Cardiology found that despite being ultra-processed, plant-based meat alternatives could offer more heart health benefits compared to traditional meat. The findings showed that switching to plant-based substitutes often led to reductions in total cholesterol, LDL (“bad”) cholesterol, and body weight.

In a 2020 study published in The American Journal of Clinical Nutrition, participants who ate plant-based meats for eight weeks saw a 10% reduction in cholesterol and blood pressure compared to when they consumed animal meat. They also had lower levels of TMAO, a metabolite from meat linked to increased risks for certain cancers and heart attacks. However, a follow-up investigation found that biomarkers of inflammation were not improved by eating plant-based meats.

In a 2024 study conducted in Singapore, adults were instructed to eat either animal meats (beef, pork, and chicken breast) or plant-based alternatives (such as veggie burgers) for eight weeks. The study found no significant differences in cholesterol or triglyceride levels between the two groups, though meat eaters appeared to have more stable blood sugar levels and slightly better blood pressure. The study authors suggested that highly processed faux meats might not have the same positive impact on heart health as whole or minimally processed plant proteins.

Several studies have compared the nutritional value of meats and their plant-based counterparts. A 2021 study in Scientific Reports compared the metabolite profiles of plant-based meat alternatives and grass-fed ground beef, matched for serving size and fat content.

The study found significant differences in compounds such as docosahexaenoic acid (an omega-3 fat), glucosamine, and antioxidants like squalene, which were only found in beef, while others like phytosterols were exclusively present in plant-based meat. However, the researchers could not conclude which option was healthier.

Another study found that the absorption of iron and zinc — two important nutrients for healthy aging — can be reduced in plant-based meats due to other compounds that inhibit absorption. When comparing plant-based ground meat with beef, a study in the Journal of the Academy of Nutrition and Dietetics found that plant-based meat was typically higher in certain nutrients like fiber, folate, phosphorus, niacin, and copper, while beef had higher levels of protein, zinc, and vitamin B12.

It's also worth noting that plant-based meats, such as burgers and sausages, do not create heterocyclic amines (HCAs) when grilled. HCAs are compounds produced when meats, especially red meat, are exposed to high heat and may increase the risk of certain cancers. However, the amino acids involved in this reaction are only present in animal tissue.

To date, we still don't have enough scientific data to definitively say whether plant-based imitations are more or less healthful than animal meat. While plants are known to offer many health benefits due to their nutritional profile, the process of adapting them into meat substitutes with similar calorie and fat levels could potentially reduce their health benefits.

What to Look for When Choosing Plant-Based Meats

As with any product at the grocery store, it's essential to read the labels of the plant-based meats you're buying. Pay attention to sodium and saturated fat content, as they can be higher in plant-based products compared to meat.

With so many options on the market, there are significant nutritional differences between products. Some companies are working to improve the nutritional profiles of their products. For example, Beyond Meat has replaced coconut oil with avocado oil in some of its products, significantly reducing the saturated fat content.

Many products now have protein content similar to that of animal-based meat, but this isn't always the case. Some meat alternatives are much lower in protein, which can be a challenge for older adults to get the amount they need. As a general rule, aim for products that provide at least 15 grams of protein per serving.

And remember, simply replacing a traditional burger with a plant-based one in a fast-food meal with fries and soda won’t mitigate the nutritional issues of that meal.

Recommended reading: How Much Protein Should You Eat Each Day?

What About the Environment?

From an environmental perspective, plant-based meat alternatives are generally considered more sustainable than animal products due to lower greenhouse gas emissions, water use, and land use. What's more, there aren't any animal welfare concerns associated with plant-based meats.

However, calculating the environmental impact of any food product is complex and nuanced. For example, are you comparing the environmental cost of a plant-based burger to that of beef from a factory farm or beef from an organic, regenerative farm? The significant processing involved in turning plants into something that looks and tastes like meat can also drive up the environmental cost.

The Takeaway

If you're craving meat but want to reduce animal products in your diet, or simply want to try something new, there's nothing wrong with biting into a plant-based burger. Most are tasty and can be part of a balanced diet.

However, due to the degree of processing involved, these products probably shouldn't be an everyday part of your diet. The best option remains focusing on whole foods, especially those from plants.

Recommended reading: How to Start Eating Plant-Based: The SilverSneakers Guide

How Should You Cook with Plant-Based Meats?

If you plan to start cooking with plant-based meats at home, know that you can prepare them much like regular meat. After all, plant-based meat is designed to mimic traditional meat in most ways, including cooking. You can grill those patties and plant-based sausages, sauté the grounds in a skillet, or bake plant-based "chicken" nuggets in the oven or air fryer.

See our sources:
Study on American diets: Yale University
Studies on heart health of animal meat compared to plant-based meat: Canadian Journal of Cardiology, The American Journal of Clinical Nutrition
Effects of animal meat and plant-based meat on inflammation: Journal of Nutritional Science
Study on health effects of eating animal meat vs. plant-based alternatives: The American Journal of Clinical Nutrition
Nutritional differences between animal meat and plant-based meat: Scientific Reports
Vitamin and mineral components of plant-based meat: Nutrients, Journal of the Academy of Nutrition and Dietetics
Environmental impact of plant-based meats: Resources, Conservation and Recycling and Future Foods

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