Few foods are more villainized than the ultra-processed, undergoing rounds of ingredient extraction, emulsifying, and additive and preservative infusion.
But not all ultra-processed foods are created equal.
Health experts are urging Americans to give faux meat a chance, citing lower risks of heart disease and a better carbon footprint.
Plant-forward diets, including the doctor-endorsed Mediterranean diet, are lauded for their inclusion of clean protein like nuts and legumes, mineral-rich leafy greens, and fibrous whole grains.
But doctors have been hesitant to recommend meat-alternative brands like Beyond Meat and Impossible Burgers because of the processing used to create them.
Meat substitutes may undergo various temperature treatments or 3D printing to mimic the texture of real meat, and may contain binders, emulsifiers, dyes, flavorings, stabilizers, and preservatives.
Despite this, doctors and nutritionists encourage their patients to make the switch to plant-based alternatives, which contain the same amount of protein, less saturated fat, fiber, and other beneficial vitamins.
Plant-based meat companies have a vested interest in appealing to carnivores who are concerned about the additives in everyday foods, including followers of the Make America Healthy Again movement.
Companies have overhauled some of their recipes amid flagging sales, lowering saturated fat and sodium, to bring them in.
Health experts are encouraging Americans to consider plant-based meat alternatives, highlighting their potential benefits for heart health and lower environmental impact (stock)
A 2024 analysis published in the Canadian Journal of Cardiology of dozens of studies found that compared with meat, plant-based alternatives, while considered ultraprocessed, are generally healthier than meat.
They contain less saturated fat and cholesterol and have more fiber, showing in clinical trials to confer lower bad cholesterol and reduced body weight.
‘Doctors and dietitians are reluctant to consider alternative proteins when advising patients on nutrition because they view these foods as ultra-processed,’ nutrition scientist Roberta Alessandrini, director of the Dietary Guidelines Initiative at PAN International, told CNN.
‘Yet if carefully chosen, these foods can be a valid and helpful way to shift toward more plant-forward diets, which are good for people and the planet.’
Plant-based burgers generally have their basis in soy , pea, or rice proteins, coconut oil, potato protein, yeast to impart a meaty taste.
They also contain compounds to bind the ‘meat’ together, such as methylcellulose, which gives the burgers fiber and, in some cases beet juice extract to simulate blood.
Despite being nutrient dense and overall beneficial, meat-free alternatives come from highly synthesized ingredients like soy protein concentrate, processed fats like coconut oil, binders and texturizers to better resemble meat, and the addition of non-whole food-based nutrients like B12 and zinc.
An ultraprocessed plant-based burger is a far cry from an ultraprocessed Twinkie or hot dog, though.
Compared with meat, plant-based alternatives are generally healthier, containing less saturated fat and more fiber (stock)
Ultraprocessed junk foods have strong links to obesity, heart disease, and diabetes, all while packing little to no nutritional benefits. No such links have been established with meat-free alternatives.
An 85 percent lean ground beef burger contains around 6.5 grams of saturated fat, compared to six grams in an Impossible Burger and two grams in a Beyond Burger.
They all contain similar amounts of protein, ranging from 19 to 21 grams per serving.
The high sodium content of meat alternatives is a significant downside. A 2019 CNN analysis found that Beyond, Impossible, and more traditional grain-based burgers each contained 370 to 390 milligrams of sodium.
Store-bought turkey burgers, however, contained 95 to 115 milligrams of sodium, while beef patties had only 65 to 75 milligrams.
They caution that this might be a misleading comparison, given that many people salt and season their meat as they cook it.
Processed and red meats are fine to eat sparingly, but eating them every day or even several times a week has been linked to colorectal and breast cancers, heart disease, and diabetes, though evidence is limited.
Concerns over health and nutrition are the primary drivers of the shift toward plant-based meat, although many people opt for non-meat alternatives due to concerns related to climate change.
Global meat production is a significant contributor to climate change, and demand is projected to increase by at least 50 percent by 2050.
Still, most people begin to incorporate meatless alternatives into their diet due to concerns about their weight, cholesterol, blood pressure or other health-related red flags.
‘The fat composition of beef is so undesirable for health that it’s very easy to be better than that,’ Dr Walter Willett, professor of epidemiology and nutrition at Harvard, said.
‘Animal products not only have too much saturated fat but lack polyunsaturated fat, fiber, and many of the minerals and vitamins available in plants.’
Those minerals and vitamins, such as B12, can be added to meatless alternatives in a similar way to how producers add vitamins D and A to milk.
Ultra-processed junk foods have strong links to obesity, heart disease, and diabetes, all while packing little to no nutritional benefits.
Plant-based meats are nutrient-dense, though, more so resembling a can of beans.
‘So I think we really need to look at each one of these novel products on its own merits,’ Dr Willett said.
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