The authors reviewed studies and meta-analyses published on plant-based meat alternatives from 1970 to 2023, evaluating ingredients, nutrients and impact on a person’s cardiovascular disease risk factors such as cholesterol levels.
The review found that plant-based meat was better for heart health than the most commonly consumed types of real meat (e.g., 80 percent lean for red meat burgers and ground beef). This was true for plant-based meat regardless of the main source of protein (soy, pea, mycoprotein or vital wheat gluten) or fat (vegetable oil, olive oil or coconut oil).
The authors noted improvements in cholesterol levels, body weight, and waist circumference in several randomized controlled trials of research subjects who ate plant-based meat.
And just as importantly, researchers found no evidence that concerns about plant-based meats, including their high sodium content, negate potential cardiovascular benefits.
Plant-Based Meat Is Usually Lower in Saturated Fat Than Real Meat
Compared with real meat, plant-based meat generally contains less saturated fat, more fiber and fewer compounds that raise levels of the metabolite trimethylamine N-oxide (TMAO) in the blood, all of which help lower the risk of heart disease, says Joel Kahn, MD, a cardiologist at the Kahn Center for Cardiac Longevity in Bingham Farms, Michigan, who was not involved in the review.
“Moreover, plant-based meat products are available that are much lower in saturated fat than those reviewed in this review article. These ‘new and improved’ products should further support cardiovascular health,” says Dr. Kahn.
Felicia Tsam, a holistic nutritionist registered in Vancouver, Canada, and co-author of the review article, also notes that the fake meat tastes even better.
“These are not your grandmother’s plant-based meat alternatives,” he says. “The flavors and textures have improved greatly.”
Beyond Meat and Impossible have reformulated their products, and many of their products now have certifications from the American Heart Association and the American Diabetes Association.
What’s More Important: Eating Less Meat or Eating Less Ultra-Processed Foods?
The authors aimed to clarify seemingly contradictory messages by comparing the effects of plant-based meat and real meat on heart health.
Is Plant-Based Meat Healthy?
D., a nutrition researcher and professor at Stanford School of Medicine in Palo Alto, California, who was not involved in this study. Christopher Gardner says it doesn’t make sense to label any food, including plant-based meat, as “healthy” or “unhealthy.”
“An important aspect we need to focus on is ‘instead of what?’ factor,” says Dr. Gardner. “And this review compares plant-based meat alternatives to animal meat.”
Many people believe that only foods that are close to their natural state can be considered healthy, but Tsam says that’s not the case. “Many of the foods we think of as ‘healthy’ have been altered in some way. These include olive oil, vinegar, whole grain breads, and fortified plant milks, just to name a few,” she says.
Tsam says it’s important to look at all foods on a spectrum and consider their nutritional value before making a judgment.
He adds that the biggest selling point of plant-based meat is its fiber content, since most of us don’t get enough of the nutrients. For example, a 4-ounce Impossible Burger contains 5 grams of fiber, compared to 0 grams for a burger made with real meat.
“Replacing one serving of meat each day with a plant-based meat alternative can help you meet your needs,” Tsam says.
Do Plant-Based Burgers Have More Sodium Than Ground Beef Burgers?
Plant-based meat does contain sodium, which is a reasonable concern for someone watching their salt intake, Gardner says.
The Conclusion on Plant-Based Meat
Both Gardner and Kahn agree that eating whole-food versions of plant-based meat—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 at summer barbecues. (Have you ever tried to keep peas on a bun?)
“The most important thing for people to know is that not all plant-based meat alternatives are created equal. Read the ingredients, salt content, fat and saturated fat content, and added ingredients. Choose those with the fewest ingredients, those labeled at least non-GMO if not organic, and those low in saturated fat,” says Kahn.