What's actually in a Beyond Burger?
Beyond Meat patties are engineered to replicate the taste, texture, and sizzle of traditional ground beef using a blend of plant-based ingredients. The core ingredients, in Beyond Meat's latest Beyond IV formulation, include:
- Proteins: A protein blend sourced from peas, brown rice, red lentils, and faba beans.
- Fats: Expeller-pressed canola oil, along with other plant-derived fats. The new formula notably removed coconut and canola oil to reduce saturated fat.
- Other Ingredients: Natural flavors, minerals, and colors like beet juice extract are used to perfect the meaty appearance and flavor.
Unlike traditional beef, Beyond Meat products contain fiber from the plant-based ingredients, a nutrient largely missing from animal meat. However, the use of isolates and refined oils classifies it as a processed food, a point of debate among nutritionists.
Beyond Meat vs. Traditional Beef: A nutritional comparison
When evaluating if Beyond Meat is truly healthy, a head-to-head comparison with animal-based ground beef is essential. Here’s a general comparison based on a single patty serving, though nutritional values can vary by brand and product version:
| Nutrient | Beyond Burger (approximate) | 80/20 Ground Beef (approximate) |
|---|---|---|
| Calories | ~230 kcal | ~290 kcal |
| Saturated Fat | 5g (Older formula) or ~10% DV (Newer formula) | ~11g |
| Cholesterol | 0 mg | ~78 mg |
| Sodium | 390 mg (Older formula) or ~14% DV (Newer formula) | ~67 mg (unseasoned) |
| Protein | ~20g | ~14g |
| Fiber | 2g | 0g |
The comparison shows that Beyond Meat offers advantages like significantly less saturated fat and no cholesterol, but historically came with much higher sodium levels. The newer Beyond IV products have been reformulated to reduce both saturated fat and sodium, improving its nutritional profile. While unseasoned beef has very low sodium, most people add salt during preparation, making the final sodium content of a homemade beef burger more comparable to Beyond Meat.
The ultra-processed food debate
One of the most persistent criticisms leveled against Beyond Meat and other plant-based alternatives is their classification as ultra-processed foods. This category typically refers to products made from heavily processed ingredients that often contain high levels of added fats, sugars, and sodium.
However, researchers are increasingly challenging a blanket condemnation of all ultra-processed foods. Some studies have found that while products like Beyond Meat are processed, they may not carry the same health risks as other ultra-processed foods, such as sugary drinks or processed meats. Leading health organizations, including the American Heart Association, have even certified the health performance of Beyond Meat's newer formulations. The key takeaway is that the 'ultra-processed' label alone doesn't dictate the full health impact; the specific ingredients and overall dietary pattern are more important.
Potential health pros of choosing Beyond Meat
- Reduced Saturated Fat: Significantly lower saturated fat content compared to ground beef is beneficial for heart health.
- No Cholesterol: Being plant-based means Beyond Meat is naturally free of cholesterol.
- Fiber Source: Unlike meat, Beyond Burgers contain dietary fiber, which is crucial for digestive health and is often lacking in the average diet.
- Environmentally Friendly: Producing Beyond Burgers has a far lower environmental impact than producing beef burgers.
Potential health cons and considerations
- High Sodium: While the latest formulations have lowered sodium, it is still a significant component. High sodium intake is linked to elevated blood pressure and other health issues.
- Processed Ingredients: Contains refined oils and additives that some consumers prefer to avoid for whole-food-focused diets.
- Not a Whole Food: It's important to remember that a Beyond Burger is a meat substitute, not a whole food. A healthy diet prioritizes minimally processed, whole foods like vegetables, beans, and whole grains.
How to incorporate Beyond Meat into a balanced diet
Using Beyond Meat as a transition tool or occasional treat is a practical approach. It can help reduce red meat consumption while still enjoying familiar tastes and meal structures.
- Mindful Preparation: Consider how you prepare and serve Beyond Meat. Instead of a fast-food style bun and sauces, opt for a whole-grain bun and load up on fresh vegetables like lettuce, tomatoes, and onions.
- Use it as a Component: Instead of a burger, use Beyond Beef crumble in a chili or taco filling, allowing it to be a protein component in a vegetable-rich dish.
- Explore Alternatives: Don't limit your plant-based options. Whole food alternatives like homemade burgers from black beans, lentils, or mushrooms are excellent choices that are less processed and packed with natural nutrients.
For more guidance on healthy eating, a resource like Canada's Food Guide offers evidence-based recommendations on balancing your diet with a variety of protein sources, including plant-based ones.
Conclusion
So, is Beyond Meat healthy? The answer is nuanced. Compared to traditional, high-fat red meat, Beyond Meat offers favorable metrics like less saturated fat and zero cholesterol. However, it's still a processed product with relatively high sodium content, meaning it is not a health food to be consumed without discretion. The healthiest approach is to view Beyond Meat as a strategic swap to reduce red meat intake, not as a replacement for whole, minimally-processed plant foods. Incorporating it into a diet filled with fruits, vegetables, whole grains, and legumes will provide the most comprehensive nutritional benefits.
