Is Beyond Burger Anti-Inflammatory? Separating Fact from Fiction

November 10, 2025 •

5 min read

According to a 2023 study published in Food Frontiers, vegetarians eating processed meat alternatives showed signs of increased inflammation compared to those who did not. This raises important questions: Is Beyond burger anti-inflammatory, or does its ultra-processed nature counteract its plant-based origins?

Quick Summary

Investigating if Beyond burgers reduce inflammation requires looking beyond the 'plant-based' label. The product is ultra-processed, yet recent formula changes using avocado oil have reduced saturated fat. While not inherently anti-inflammatory, it may offer benefits over red meat due to lower saturated fat and higher fiber.

Key Points

Not an Anti-Inflammatory Food: The Beyond Burger is not inherently anti-inflammatory and should not be equated with whole, plant-based foods like fruits and vegetables.
Less Inflammatory than Beef: The burger is likely a better choice than a traditional beef burger due to lower saturated fat, no cholesterol, and a lack of certain inflammatory compounds found in red meat.
Ultra-Processed Food: Being ultra-processed means the Beyond Burger contains isolates, extracts, and additives, which can be a concern for those seeking a whole-foods diet.
Latest Recipe Improvements: Newer versions of the Beyond Burger use avocado oil, significantly reducing saturated fat and boosting its heart-health profile.
High Sodium Content: The high sodium level, added for flavor, can be a potential health concern, especially when consumed frequently.
Context is Key: For those transitioning away from meat, it can be a useful alternative. For a truly anti-inflammatory diet, prioritize less processed foods.
Mixed Study Results: Clinical trials like SWAP-MEAT showed improved cardiovascular markers but no significant change in inflammatory biomarkers, suggesting a more complex picture.

What is Inflammation?

Inflammation is a complex biological process that is the body's natural response to injury or infection. It can be acute (short-term, like a sprained ankle) or chronic (long-term, associated with diseases like heart disease and diabetes). A person's diet plays a significant role in managing chronic inflammation. Certain foods, like red and processed meats, can promote inflammation, while others, like fruits, vegetables, and whole grains, can help combat it. The question of whether processed, plant-based alternatives like the Beyond Burger fit into an anti-inflammatory diet is a nuanced one.

Beyond Burger Ingredients: The Good, The Bad, and The Processed

To determine if the Beyond Burger is anti-inflammatory, we must first look at its ingredients. The product has evolved over time, and its most recent iteration, Beyond IV, reflects a more health-conscious approach.

The 'Good' Ingredients:

Pea, Lentil, and Faba Bean Protein: These are the primary protein sources. While processed into an isolate, they originate from plants, which are a cornerstone of many anti-inflammatory diets.
Avocado Oil: The latest formulation replaces canola and coconut oils with avocado oil. This change drastically reduces the saturated fat content and increases heart-healthy monounsaturated fats, which is a positive step toward reducing cardiovascular risk factors linked to inflammation.
Fiber: Unlike a beef burger which contains no fiber, the Beyond Burger has a few grams, which can support gut health. The addition of fiber from ingredients like peas and lentils is a benefit that traditional meat patties lack.

The 'Bad' and The Processed:

Ultra-Processing: The Beyond Burger is, by definition, an ultra-processed food. It uses a variety of isolates, extracts, and additives to mimic the taste and texture of meat. Some nutrition experts caution that a diet high in ultra-processed foods, regardless of whether they are plant-based, may contribute to chronic inflammation.
High Sodium: Plant-based burgers are often seasoned heavily to enhance flavor. This results in a higher sodium content compared to unseasoned ground beef. Excess sodium intake is a known contributor to health issues that can worsen inflammation.

Comparison Table: Beyond Burger vs. Beef Burger


Feature	Beyond Burger (Beyond IV)	80/20 Beef Burger	What It Means for Inflammation
Saturated Fat	~2g (from avocado oil)	~7g+	Lower intake is better for heart health and inflammation management.
Total Fat	~14g	Varies, can be higher	Beyond Burger has lower total fat.
Cholesterol	0mg	Present	Absence of cholesterol is a clear health advantage.
Sodium	310mg	Varies; unseasoned is lower	Can be a concern; high sodium can worsen health conditions.
Fiber	~2g	0g	Added fiber is a definite health benefit.
Processing	Ultra-processed	Minimally processed (when raw)	Ultra-processed foods can have a different impact on health than whole foods.

The Research Behind Beyond Burger and Inflammation

Several studies have attempted to assess the impact of plant-based meats on inflammatory markers, with mixed results.

The SWAP-MEAT Study: One notable randomized crossover trial conducted by Stanford University, the SWAP-MEAT study, compared the effects of replacing animal meat with Beyond Meat products for eight weeks. Key findings included:

Participants showed improved cardiovascular disease risk factors, including lower levels of LDL cholesterol and TMAO (a compound linked to heart disease).
The study found no significant difference in a broad range of inflammatory biomarkers between the plant-based and animal meat diets.

What the studies tell us:

The SWAP-MEAT study's results suggest that a short-term substitution may not be sufficient to change inflammatory markers, though it can offer other cardiovascular benefits. The researchers noted that improvements in chronic inflammation might take longer, perhaps years, and require a broader shift to a whole-foods plant-based diet.
An independent 2022 study also concluded that Beyond Burgers did not improve markers of inflammation. This contrasts with some industry-funded research, highlighting the need for independent, long-term studies.

Is the Beyond Burger an Anti-Inflammatory Food? A Final Verdict

Based on current evidence, the answer is not a simple yes or no. The Beyond Burger is not an anti-inflammatory food in the same way that broccoli, blueberries, or fatty fish are. Its high degree of processing, coupled with high sodium content in some cases, means it doesn't offer the same benefits as a whole-foods plant-based diet. However, when viewed as a direct substitution for a red meat beef burger, it is likely a less inflammatory choice for most people due to its lower saturated fat content and lack of cholesterol. The move to avocado oil in newer versions further strengthens its nutritional profile in this regard.

For those seeking a genuinely anti-inflammatory diet, prioritizing whole foods—vegetables, fruits, nuts, seeds, and legumes—remains the gold standard. The Beyond Burger is best seen as an occasional treat or transitional food for those moving away from meat, rather than a staple of an anti-inflammatory eating plan. For more information on plant-based alternatives and health, resources like the Good Food Institute offer extensive data on the topic.

How to Make a Beyond Burger More Anti-Inflammatory

If you choose to enjoy a Beyond Burger, there are several ways to boost its anti-inflammatory potential:

Pair with whole foods: Instead of a white bun, use a whole-grain bun or lettuce wrap. Pile on fresh veggies like tomatoes, onions, lettuce, and avocado.
Minimize condiments: Limit inflammatory condiments like mayonnaise and sugary sauces. Opt for mustard or a homemade sauce with anti-inflammatory ingredients.
Reduce frequency: As an ultra-processed food, it's best consumed in moderation rather than as a daily staple. Choose less-processed plant-based protein sources like beans, lentils, and tofu for everyday meals.
Consider the overall diet: The effect of any single food is contextual. If your overall diet is rich in whole, plant-based foods, an occasional Beyond Burger is less likely to cause an inflammatory response.

The Bottom Line

The Beyond Burger is not inherently anti-inflammatory, but recent reformulations make it a potentially healthier choice than a traditional beef burger, primarily due to lower saturated fat and no cholesterol. Its ultra-processed nature and high sodium content prevent it from being a true anti-inflammatory food. For optimal health, a whole-foods-focused diet is the best path to reducing inflammation, with products like Beyond Burger serving as an occasional alternative rather than a primary health food.

Frequently Asked Questions

While the Beyond Burger is an ultra-processed food, it’s a matter of perspective. For someone transitioning from a diet high in processed meat, it can be a healthier alternative. For someone already on a whole-food plant-based diet, it's a less ideal option compared to unprocessed alternatives like lentils or beans.

Yes, the type of oil is significant. Older versions used oils like refined coconut oil, which is high in saturated fat. The switch to avocado oil in newer versions significantly reduces saturated fat, which is better for cardiovascular health and inflammation.

The SWAP-MEAT study, which involved substituting animal meat with Beyond Meat for eight weeks, found no significant changes in inflammatory markers. Researchers suggested this could be due to the study's shorter duration, the highly-processed nature of the food, or that simply swapping meat is not enough to impact systemic inflammation.

A grass-fed beef burger may offer different nutritional benefits compared to standard 80/20 beef, but it still contains saturated fat and cholesterol. The Beyond Burger has no cholesterol and, in its latest version, significantly less saturated fat, which is generally a better profile for reducing inflammation.

No. Not all plant-based burgers are created equal. Ingredients, processing methods, and nutritional content vary widely between brands and products. A minimally processed black bean burger, for example, is likely a more anti-inflammatory option than a highly processed alternative like the Beyond Burger.

Yes. High sodium intake is associated with several health issues and can contribute to inflammation, particularly for individuals with sodium sensitivity or conditions like high blood pressure. While Beyond Burger has reduced sodium in its latest version, it is still a consideration.

You can, but it's best to consume it in moderation. The occasional Beyond Burger can be a better choice than red meat, but it should not replace whole, unprocessed foods like vegetables, legumes, and grains, which are the cornerstones of a genuinely anti-inflammatory diet.

The main benefit comes from its ability to displace red meat in the diet, particularly fattier cuts. By swapping out meat, you reduce your intake of saturated fats and cholesterol, which can contribute to heart disease and inflammation.

Pea protein isolate itself is not considered inflammatory. However, some sources raise concerns about the high processing involved in creating the isolate and the potential presence of trace chemicals like glyphosate, though this is debated.