- Plant-based “meat” generally contains less saturated fat and more fiber than animal meat. However, since it is an ultra-processed product, it often contains high amounts of sodium and other additives.
- The health effects of meat substitutes are still unclear, and more research and studies are needed to confirm their real long-term impact.
- Although plant-based meat can be a viable alternative, the healthiest choice remains simple vegetable proteins, such as legumes, tofu and tempeh.
Meat alternatives are now widely available in both supermarkets and restaurants, where plant-based burgers increasingly resemble traditional beef burgers while maintaining a green identity. Companies like Beyond Meat and Unconventional have introduced these products, using ingredients such as soy and peas. However, these ingredients undergo extensive processing to create the final product, raising concerns about their actual health benefits. While it is well known that consuming meat, especially red meat, is linked to various health and environmental issues, the long-term effects of meat substitutes on health are still being studied.
Nutritional profile of plant-based meat
Nutritional values vary between brands, but some general trends emerge. Compared to real meat, plant-based alternatives typically contain less saturated fat, which is associated with an increased risk of cardiovascular disease. For example, a beef burger made with 85% lean meat contains about 6.5 grams of saturated fat, while a 100% plant-based Beyond Burger has only two grams. However, not all plant-based products are the same, and these values can vary significantly.
In terms of protein, the difference is minimal: a 113-gram beef burger provides 21 grams of protein, while plant-based alternatives range between 19 and 21 grams. One advantage of plant-based meat is the presence of fiber, an essential nutrient for metabolic and cardiovascular health, that is completely absent in real meat.
One downside is the high sodium content, which is generally higher than that of fresh, unprocessed meat. Some manufacturers are working to reduce sodium and saturated fat levels in their products by, for example, replacing coconut oil with avocado oil.
What are the health effects?
Studies on the health effects of plant-based meat are still few and with mixed results. Research conducted in 2024 in Singapore on 82 people showed that there were no significant differences between those who consumed “real” meat and those who consumed plant-based products.
In contrast, another 2020 study, funded by Beyond Meat, showed some benefits: after two months of eating plant-based “meat,” participants had lower cholesterol levels and a slight weight loss compared to the period when they ate animal meat. However, the credibility of studies funded by the producing industry itself can easily be questioned, so more independent, large-scale research is needed to obtain more reliable data.
The issue of ultra-processed foods
One of the main concerns about vegetable meat is that it falls into the category of ultraprocessed foods. These products are often associated with an increased risk of metabolic diseases, but it remains unclear whether all ultraprocessed foods have the same negative impact. According to some experts, plant-based “meats” would not be among the foods of greatest concern, especially when compared with sugary drinks, processed meats, and cured meats.
A good alternative, but not the best
If you want to reduce meat consumption without completely giving up that flavor and texture, plant-based substitutes may be a good solution, as long as they are consumed in moderation. They may offer some health benefits and are definitely better for preserving the environment.
However, the healthiest choice remains to move toward simple and less processed sources of plant protein, such as legumes, tofu, tempeh, and seitan. Rather than red and processed meat, fish and chicken, or white meat in general, may also be better alternatives.