by The authors looked at studies and meta-analyses of plant-based meat options published from 1970 to 2023, assessing ingredients, nutrients and impact on cardiovascular disease risk factors such as a person’s cholesterol levels.
This review found that plant-based meats were better for heart health compared to the most commonly eaten types of real meat (for example, 80 percent worse for red meat burgers and ground beef). That was true for plant-based meats regardless of the primary source of protein (soy, pea, mycoprotein, or vital wheat gluten) or fat (vegetable oil, olive oil, or coconut oil).
For research subjects eating plant-based meat, the authors observed improvements in cholesterol levels, body weight, and waist circumference in several randomized controlled trials.
And just as importantly, the investigators found no evidence to suggest that concerns about plant-based meat, including its high sodium content, negated its potential cardiovascular benefits.
Plant-Based Meats Are Typically Lower in Saturated Fat Than Real Meats
Compared to real meat, plant-based meats generally have less saturated fat, more fiber, and fewer compounds that raise levels of the metabolite trimethylamine N-oxide (TMAO) in the blood—all factors that contribute to heart disease risk. to lower, says Joel Kahn, MD, a cardiologist at the Kahn Center for Cardiac Longevity in Bingham Farms, Michigan, who was not involved in this review.
“Furthermore, there are already plant-based meat products that are significantly lower in saturated fat compared to those studied in this review article. These ‘new and improved’ products should further promote cardiovascular health,” says Dr. Kahn.
Felicia Tsam, a registered holistic nutritionist in Vancouver, Canada, and co-author of the review article, also notes that fake meats have gotten better tasting.
“These are not grandma’s plant-based meat options,” she says. “The flavors and textures have improved a lot.”
Beyond Meat and Impossible have reformulated their products, and many of their items now earn certifications from the American Heart Association and the American Diabetes Association.
What’s More Important, Eating Less Meat or Less Ultra-Processed Foods?
By comparing the heart health effects of plant-based and real meat, the authors aimed to clarify seemingly conflicting messages.
Is Plant-Based Meat Healthy?
When it comes to any particular food, including plant-based meats, labeling something “healthy” or “unhealthy” doesn’t make sense, says Christopher Gardner, MD, a nutrition researcher and professor at Stanford Medicine in Palo Alto, California , who were not involved in this study.
“A key focus will be ‘instead of what?’ factor,” says Dr. Gardner. “And in this review, plant-based meat options are compared to animal meat.”
Many people believe that only foods close to their natural state could be considered healthy, but this is not the case, says Tsam. “Many of the foods we think of as ‘healthy’ have changed in some way. This includes olive oil, vinegar, whole grain bread and fortified plant milk, to name a few,” she says.
It’s important to look at each food on a spectrum and consider the nutritional facts before you pass judgment, says Tsam.
The fiber content of plant-based meats is a big selling point because most of us don’t get enough of the nutrient, she says. For example, a 4-ounce Impossible Burger contains 5 grams of fiber compared to 0 grams for a burger made with real meat.
“Swapping one serving of meat each day for a plant-based meat option may help you meet your needs,” says Tsam.
Do Plant-Based Burgers Have More Sodium Than Ground Beef Burgers?
Plant-based meats contain sodium, and for someone watching their salt intake, that’s a reasonable concern, says Gardner.
The Bottom Line on Plant-Based Meat
Both Gardner and Kahn agree that eating whole food versions of plant-based meats—things like whole soybeans and whole peas—is probably healthier than eating a packaged burger made with fake meat. But these products have their place, especially during summer cooking. (Have you ever tried to get peas to stay on a bun?)
“The best thing people should know is that not all plant-based meat options are the same. Read the ingredients, the salt content, the fat and saturated fat content, and the added ingredients. Choose the ones that have the fewest ingredients, are at least labeled non-GMO if not organic, and are low in saturated fats,” says Kahn.
