Is Beyond Meat actually healthier than traditional beef?

While Beyond Meat and similar plant-based products have gained immense popularity, experts remain cautious, noting that some highly processed products may not necessarily be a healthier choice than a portion-controlled, lean piece of meat. The core question remains: Is Beyond Meat actually healthier for you than a traditional beef burger?

Quick Summary

A nutritional comparison reveals that Beyond Meat is lower in saturated fat and contains no cholesterol, but it is higher in sodium and considered an ultra-processed food. While it offers fiber, whole-food plant proteins offer greater nutritional density and fewer additives.

Key Points

• Saturated Fat vs. Beef: Beyond Meat generally contains less saturated fat than a standard 80/20 beef patty, particularly since its reformulation with avocado oil.

• Sodium is a Drawback: A significant nutritional downside of Beyond Meat is its much higher sodium content compared to unseasoned beef.

• Highly Processed: Beyond Meat is considered an ultra-processed food (UPF), a factor that some nutritionists view with caution due to the use of isolates and additives.

• Not a Whole Food: For the healthiest plant-based option, whole foods like lentils, beans, and tofu are superior, offering more fiber and fewer processed ingredients.

• Context Matters: Whether Beyond Meat is a healthier choice depends on the comparison. It is likely better than a fatty red meat burger but not as nutritious as a whole-food plant-based alternative.

• Ethical vs. Nutritional: The product serves ethical and environmental purposes for those reducing meat consumption, but the health benefits relative to less-processed plant foods are limited.

• Short vs. Long-Term Studies: Short-term studies suggest some health benefits like lower LDL cholesterol, but robust, long-term independent research is still lacking.

Beyond Meat vs. Beef: A Closer Nutritional Look

Beyond Meat burst onto the scene promising a more sustainable and ethical alternative to animal protein. For many, the assumption was that a plant-based product must be healthier by default. However, a deeper dive into the nutritional composition, ingredients, and manufacturing process reveals a more nuanced picture. While Beyond Meat offers distinct advantages over traditional beef in some areas, it also has potential drawbacks, primarily its high sodium content and classification as an ultra-processed food.

Beyond Meat’s nutritional profile is engineered to mimic that of beef. The newest generation of Beyond Burger, for example, aims to offer a comparable protein content to an 80/20 beef patty while significantly lowering saturated fat. Key ingredients include a blend of pea, rice, and mung bean proteins, with fats from sources like avocado oil. In contrast, a beef patty contains only one ingredient: beef. This difference in composition is at the heart of the health debate.

The 'Ultra-Processed' Conundrum

One of the most persistent criticisms leveled against Beyond Meat is that it is an "ultra-processed food" (UPF). The NOVA food classification system defines UPFs as formulations of substances derived from foods and additives. Beyond Meat's ingredients, such as pea protein isolate, methylcellulose, and various flavorings, put it squarely in this category. While the company argues that equating its product with sugary snacks is misleading, the broader health implications of a diet high in UPFs are still being investigated.

However, it's important to differentiate between types of processing. The World Health Organization classifies processed meats like hot dogs and bacon as carcinogens, a designation that doesn't apply to Beyond Meat. Some experts point out that the processing of plant-based meats can increase the bioavailability of nutrients or make them a more palatable choice for those transitioning away from meat. Beyond Meat's recent reformulation, featuring simplified ingredients and the switch to avocado oil, also represents an effort to address these processing concerns.

Comparison: Beyond Meat vs. 80/20 Ground Beef

To make a truly informed decision, it's helpful to compare the nutritional breakdown of a standard Beyond Burger patty with a conventional beef patty (using 80/20 lean beef as a common benchmark).

Nutrient (per 4 oz patty)	Beyond Burger (latest version)	80/20 Ground Beef	Key Difference
Calories	230	~290	Beyond is lower in calories.
Protein (g)	20	21	Comparable protein levels.
Saturated Fat (g)	3	~6-7	Beyond has significantly less saturated fat.
Sodium (mg)	320	~70-80 (unseasoned)	Beyond is much higher in sodium.
Cholesterol (mg)	0	~80	Beyond contains no cholesterol.
Fiber (g)	2	0	Beyond contains fiber, beef does not.
Iron	Comparable, but non-heme (less bioavailable)	Heme iron (more bioavailable)	Beef offers more readily absorbed iron.
Vitamin B12	Fortified	Naturally occurring	Naturally occurs in beef; fortified in Beyond.

Potential Benefits of Beyond Meat

• Lower Saturated Fat & No Cholesterol: A primary health benefit of Beyond Meat is its lower saturated fat content and complete lack of cholesterol, both of which are linked to heart disease. A 2020 Stanford study, funded by Beyond Meat, even showed improved cardiovascular risk factors, like lower LDL cholesterol, after participants swapped beef with Beyond products.
• Added Fiber: Fiber is a crucial nutrient for digestive health and is completely absent in animal meat. Beyond Meat and other plant-based substitutes offer this benefit, which most Western diets lack.
• Avoids Risks of Red & Processed Meat: Regular consumption of red and processed meat is linked to an increased risk of chronic diseases and certain cancers. Replacing these with plant-based alternatives can help mitigate those risks.

Potential Downsides of Beyond Meat

• High Sodium Content: Beyond Meat's significantly higher sodium content is a major drawback, especially for those with or at risk of high blood pressure. The seasonings used to create a meat-like flavor contribute heavily to this.
• Ultra-Processed Ingredients: The use of isolates and additives raises questions for some health experts. While Beyond Meat is not in the same category as less-nutritious UPFs, the long-term health effects of high consumption remain under study.
• Lower Micronutrient Bioavailability: While fortified, the iron and other minerals in plant-based products are often less easily absorbed by the body than those found in meat. Vegans may need to consider supplementation, particularly for Vitamin B12, which is naturally absent in plants.

The Whole-Food Plant Alternative

For those seeking the healthiest plant-based option, the answer isn't Beyond Meat, but whole foods. Less-processed alternatives like tofu, tempeh, lentils, and beans offer protein, fiber, and essential nutrients without the high sodium or processed ingredients.

• Lentils and Beans: Extremely versatile, high in fiber and protein, and low in fat. Ideal for burgers, stews, and chili.
• Tofu and Tempeh: Made from soy, these provide complete protein and can be prepared in a variety of ways. Tempeh, being fermented, offers additional gut health benefits.
• Seitan: Made from wheat gluten, seitan is very high in protein and can mimic the texture of meat well. It is not suitable for those with celiac disease or gluten sensitivity.

Conclusion

So, is Beyond Meat actually healthier? The answer is that it's complicated and depends on what you're comparing it to. Compared to a fatty, standard beef burger, Beyond Meat generally has a better nutritional profile, offering lower saturated fat and no cholesterol while providing valuable fiber. However, it is an ultra-processed food with high sodium levels, making it less healthy than unprocessed, whole-food plant sources like beans or tofu. For individuals trying to transition away from meat, Beyond Meat can serve as a useful stepping stone. Ultimately, a balanced diet is key, and incorporating less-processed plant proteins should be prioritized for optimal health.

For additional context on healthy eating, you can refer to the CDC's resources on healthy eating for a guide on balancing your diet.

What's in a Beyond Burger?

Here is a list of some of the key ingredients found in a Beyond Burger patty:

• Water
• Pea Protein
• Avocado Oil (newer recipe)
• Refined Coconut Oil (older recipe)
• Rice Protein
• Mung Bean Protein
• Natural Flavors
• Methylcellulose
• Potato Starch
• Beet Juice Extract (for color)
• Salt
• Potassium Chloride
• Lemon Juice Concentrate
• Sunflower Lecithin

Frequently Asked Questions

Is Beyond Meat better for your heart than a beef burger?

Yes, when compared to a typical 80/20 beef burger, Beyond Meat generally has a more favorable heart health profile. It contains less saturated fat and no cholesterol, both of which are risk factors for heart disease.

Why is Beyond Meat considered an ultra-processed food?

Beyond Meat is classified as ultra-processed because it is made from a blend of isolates, concentrates, and additives like pea protein isolate, modified starches, and natural flavors. This involves more processing than minimally processed plant foods like beans or tofu.

Does Beyond Meat contain more sodium than a beef burger?

Yes, Beyond Meat patties typically have a higher sodium content than unseasoned ground beef patties. The salt is added during processing to enhance flavor.

What about the fiber in Beyond Meat?

Beyond Meat contains dietary fiber, which is a nutritional advantage over traditional meat, which contains no fiber. Fiber is important for digestive health and can help lower the risk of chronic diseases.

Is Beyond Meat a good source of protein?

Yes, Beyond Meat provides a good source of protein, with a comparable amount to a similarly sized beef patty. It uses plant-based proteins from sources like peas, rice, and mung beans.

Are there healthier plant-based alternatives than Beyond Meat?

Yes, healthier plant-based alternatives include less-processed whole foods like tofu, tempeh, lentils, beans, and seitan. These offer similar protein and fiber benefits without the high sodium or extensive processing.

What has Beyond Meat done to improve its nutritional profile?

In recent years, Beyond Meat has reformulated its products. The newest versions use avocado oil instead of coconut oil to reduce saturated fat and have a simplified ingredient list, addressing some criticisms about processing.

Should people with high blood pressure eat Beyond Meat?

People with high blood pressure or other sodium-sensitive conditions should be mindful of their intake of Beyond Meat. Its higher sodium content makes it a less ideal choice compared to cooking with unseasoned ground beef or less-processed plant proteins.