Sunnier days are on their way and that usually means backyard BBQs and burgers! You may be thinking of making some healthier changes to your diet, like swapping out that beef burger with a plant-based meat alternative. But are plant-based burgers actually healthier than meat? Aren’t they ultra-processed and full of unpronounceable ingredients?

According to a 2021 study done by the Journal of the Academy of Nutrition and Dietetics, plant-based ‘meat’ has some nutritional advantages as well as shortcomings.

Advantages:

• plant-based burgers have fewer calories

• plant-based burgers are lower in saturated fat

• plant-based burgers have fibre, meat burgers have zero fibre

• plant-based burgers contain vitamins and minerals (e.g., folate, niacin, iron, phosphorous, manganese, and copper)

Disadvantages:

• plant-based burgers may contain less protein, zinc and vitamin B12

• plant-based burgers may be higher in sodium than beef burgers

Protein, Vitamins and Minerals

In the 2021 study, they found that plant-based meats contained less protein and vitamins than the beef burgers. This can be concerning for many people and if you’ve ever told someone that you are vegan you most likely have gotten the question ‘Where do you get your protein from?!’. Some companies like Beyond Meat have addressed these concerns by using pea protein as well as enriching the burgers with zinc and vitamin B12. Each Beyond Burger contains 20g of protein, 6.5mg of zinc and 3.15ug of B12.

Processed vs. Unprocessed

Moving towards a diet that consists of whole unprocessed foods is the best choice for your health. When comparing a plant-based ‘meat’ burger to a beef burger, the plant-based option might actually be more processed. The reality is, just because it’s labelled ‘plant-based’ doesn’t mean it’s the healthier option.

However, we need to remember that beef contains high levels of saturated fat which leads to heart disease and some cancers. Also, beef contributes to climate change and environmental destruction.

One concern with processed food, is that it usually contains excess amounts of sodium. Your body needs some sodium to work properly, however, too much sodium can lead to high blood pressure which in turn can cause heart disease and stroke. Check the sodium levels on your store bought burgers, whether beef or plant-based. You might be surprised! 5% DV (daily value) or less of sodium per serving is considered low, and 20% DV or more of sodium per serving is considered high.

What are some examples of plant-based meat alternatives?

The Bottom Line

It’s important to read the labels before you throw that box of burgers into your cart. The burgers I’ve tried so far have different amounts of sodium in them, ranging from 220 mg to 390 mg. If you need to watch your intake, choose the burgers with the lowest amount.

Also, if there’s a long list of ingredients that you don’t recognize, they are likely ultra-processed, and you might want to shop around or find a good bean burger recipe online and make them at home!

Let me know, in the comments below, what your favourite burger is!