Understanding Complete Proteins
To understand whether Beyond Burgers are a complete protein, it's essential to know what makes a protein "complete." A complete protein contains all nine essential amino acids in sufficient quantities to meet the body's needs. These amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—are crucial because the human body cannot synthesize them internally. Animal products like meat, eggs, and dairy are naturally complete proteins, while most single-source plant proteins are considered incomplete because they lack or are low in one or more essential amino acids. However, this does not mean plant-based diets can't provide complete protein; it simply requires combining different protein sources throughout the day.
The Protein Combination in Beyond Burgers
The genius behind the Beyond Burger's complete protein status lies in its strategic combination of different plant protein isolates. Instead of relying on a single ingredient, Beyond Meat uses a blend of three key sources: pea protein, mung bean protein, and rice protein. This combination is a classic approach in vegan nutrition, similar to pairing beans and rice, where the amino acid shortcomings of one source are complemented by the strengths of another. Pea protein is notably high in lysine but lower in methionine and cysteine, while rice protein offers higher methionine and cysteine but is lower in lysine. By combining these, Beyond Meat creates a synergistic effect, resulting in a full and balanced amino acid profile within a single patty.
Comparing Beyond Burger to Beef
From a protein standpoint, the Beyond Burger is designed to stack up against its conventional meat counterpart. A standard Beyond Burger patty provides around 20 grams of protein per serving, which is very similar to the protein content of a traditional 80/20 lean ground beef patty. Beyond the quantity, the quality of the protein, meaning its amino acid profile and bioavailability, is also comparable. The key difference is the source: one comes from a combination of legumes and grains, while the other from an animal. The Beyond Burger also offers other nutritional benefits, including fiber and no cholesterol, though it can be higher in sodium depending on the version and cooking method.
Bioavailability and Other Factors
While the Beyond Burger is a complete protein, the bioavailability of plant-based proteins can differ from animal proteins. Bioavailability refers to how effectively the body can digest and use the protein. Some plant proteins can be slightly less bioavailable due to the presence of fiber and other plant compounds. However, the use of isolated proteins in the Beyond Burger helps to mitigate this difference. Additionally, the burger is often fortified with other nutrients that are sometimes lacking in plant-based diets, such as Vitamin B12, iron, and zinc, further closing the nutritional gap with conventional meat.
Sourcing and Processing
Beyond Meat's ingredients are sourced from plant-based origins, with the protein being extracted and processed to create the final product. The pea protein is often an isolate, meaning the protein has been separated from other parts of the pea, such as the fiber and starch, to create a concentrated protein powder. This processing is what allows Beyond Meat to formulate a complete protein with the desired taste and texture. Critics sometimes point to the "ultra-processed" nature of such plant-based meats, but proponents argue that it is a necessary step to create a product that mimics the sensory experience of a beef burger while offering the benefits of a plant-based diet.
Comparison Table: Beyond Burger vs. 80/20 Ground Beef
| Feature | Beyond Burger (approx.) | 80/20 Ground Beef (approx.) |
|---|---|---|
| Protein per serving | 20g | 22g |
| Saturated Fat per serving | ~5g | ~4.5g-6g |
| Cholesterol | 0mg | ~75mg |
| Sodium | 350-380mg | 70-75mg |
| Fiber | 2g | 0g |
| Complete Protein | Yes | Yes |
| Source | Plant-based (pea, rice, mung bean) | Animal-based |
Conclusion: A Complete Protein with a Broader Nutritional Context
Ultimately, the answer to the question "Are Beyond Burgers a complete protein?" is a definitive yes, thanks to its carefully balanced blend of pea, mung bean, and rice proteins. For those seeking a complete plant-based protein source, the Beyond Burger is a valid option. However, it's important to view this within a broader nutritional context. While offering a complete amino acid profile, high protein content, and benefits like no cholesterol and added fiber, it is a processed food and can contain higher levels of sodium than its beef equivalent. Consumers should consider their overall dietary goals, including their intake of whole foods versus processed alternatives, when deciding whether to incorporate products like the Beyond Burger into their regular diet. For people looking to reduce red meat consumption, it offers a comparable and often healthier protein option without sacrificing the complete amino acid profile. You can find more information about plant-based diets and protein on the Harvard Health blog.
