Beware of the Burger: The Surprising Dangers of Plant-Based Meat

Hey there, foodies and wellness enthusiasts!

Welcome to another eye-opening journey as we tackle a topic that’s been creating quite a buzz – the dangers of plant-based meat.

I know, I know. You’re probably thinking, “Wait, aren’t those the healthier option?”

Well, it’s time to dig a little deeper and uncover the truth. As enticing as the “guilt-free” burger might be, there are some unexpected pitfalls hiding beneath its “green” exterior.

So, let’s put our detective hats on, and explore what lies beyond the hype.

Buckle up, folks, this is going to be an intriguing ride!

The plant-based meat craze started because people were concerned about the health impact of real meat. So, let’s start there.

Health Impacts

Highly Processed Nature

While plant-based meat alternatives may offer some potential benefits, it’s essential to be aware of their highly processed nature.

Many of these products often contain multiple ingredients, additives, and preservatives to mimic the taste, texture, and appearance of traditional meats.

The processing may affect the nutritional quality of these products and their potential role in a healthy diet.

Keep in mind, many whole plant-based foods such as vegetables, nuts, and legumes are less processed and can provide many essential nutrients and health benefits.

Saturated Fat and Sodium Content

Some plant-based meat alternatives can contain substantial amounts of saturated fat and sodium.

For example, popular plant-based burgers, such as the Beyond Burger, can contain a similar amount of calories and fat as their animal-based counterparts.

Consuming too much saturated fat can contribute to increased cholesterol levels, while excessive sodium intake can lead to high blood pressure, both of which are risk factors for heart disease.

Always pay attention to the nutritional labels and strive for a balanced diet to maintain your heart health.

Fiber and Nutrient Density

On the brighter side, plant-based meat alternatives often benefit from their fiber and nutrient density, as they are derived from plants.

This includes essential minerals like zinc and potassium, and various vitamins.

Fiber is essential for digestive health, and many plant-based diets, rich in whole foods like vegetables, fruits, and legumes, are associated with a reduced risk of cardiovascular disease and diabetes.

But not all plant-based meat products have equal nutritional quality.

Some may use highly processed ingredients, which can lead to a compromise in their nutrient density.

It’s always best to ensure that a significant portion of your diet consists of minimally processed, whole plant foods to get the most health benefits.

Ultimately, it’s crucial to be mindful of the specific plant-based meat products you consume.

By carefully selecting healthier options and incorporating a variety of whole plant-based foods in your diet, you can enjoy the benefits of a plant-rich lifestyle without compromising your nutritional needs.

Environmental Aspects

Lab Production vs. Traditional Methods

When considering the environmental aspects of plant-based meat, it’s important to compare lab production to traditional methods of meat production.

Traditional red meat production is often criticized for its overuse of water supplies, landscape degradation, and greenhouse gas emissions.

On the other hand, plant-based meats generally have a smaller environmental impact.

The primary ingredients for plant-based meats have very low greenhouse gas emissions, and their additional processing accounts for only 13%-26% of their climate impact.

Lab production of plant-based meat alternatives is also more energy-efficient and requires less land use than conventional livestock farming.

Ingredient Sourcing and Sustainability

A key aspect of plant-based meat production is the sourcing of ingredients and their overall sustainability.

Plant-based meat alternatives often combine plant protein sources, such as beans and seeds, with binders and additives to achieve the characteristics of meat.

The environmental benefits of such ingredients include:

  • Reduced land use
  • Lower greenhouse gas emissions
  • Decreased water use
  • Less aquatic eutrophication potential

For example, replacing a beef burger with an Impossible Burger, a plant-based meat product, can lead to environmental impact reductions of 96% in land use, 89% in greenhouse gas emissions, 87% in water use, and 91% in aquatic eutrophication potential.

As you opt for a plant-based diet or make the switch to vegetarianism, it’s essential to become aware of these more sustainable alternatives to traditional meats.

Understanding the environmental aspects of plant-based meat production can guide you towards making more informed dietary choices that positively contribute to the environment.

Protein Sources in Plant-Based Meats

Soy Protein

Soy protein is a common ingredient found in many plant-based meats.

It comes in two main forms: soy protein concentrate and soy protein isolate. Both are derived from soybeans, but the concentrate contains about 65-70% protein, while the isolate contains around 90% protein.

Soy protein is considered a complete protein because it contains all the essential amino acids your body needs.

However, some people may be allergic to soy or have concerns about the potential estrogenic effects of consuming large amounts of soy products.

It’s also important to consider the sourcing of soy, as it can come from genetically modified crops.

Pea Protein

Pea protein is another popular choice for plant-based meats, particularly for those who want an alternative to soy.

Derived from yellow split peas, it provides a good amount of protein and is also considered a complete protein.

Pea protein has the advantage of being hypoallergenic, making it a suitable option for people with soy or other common food allergies.

Additionally, it has a lower environmental impact compared to soy, as it requires less water and land resources to grow.

Rice Protein

Rice protein is an additional option for plant-based meats.

It is extracted from brown rice and has a balanced amino acid profile, though it is not considered a complete protein. In that it’s low in the essential amino acid lysine, it’s often combined with other proteins like pea or soy to create a complete protein source.

Rice protein is generally well-tolerated and hypoallergenic, making it another good alternative for people with allergies to soy or other ingredients.

When selecting plant-based meats, consider the protein source and your individual dietary needs.

Soy, pea, and rice proteins offer different benefits and potential drawbacks, so choose the best option for your personal preferences and health considerations.

Allergen Concerns

Plant-based meat alternatives have been gaining popularity among those seeking to reduce meat consumption.

But be aware of potential allergens present in these products, as they may pose risks for some individuals.


If you have celiac disease or a sensitivity to gluten, you need to be cautious when choosing plant-based meat alternatives.

Many of these products contain wheat gluten, a protein found in wheat, which can cause adverse reactions in those with gluten-related disorders.

Select plant-based meat alternatives that are specifically labeled as gluten-free to avoid potential allergic reactions.


Soy is another common allergen found in plant-based meat alternatives.

Many products use soy protein as a primary ingredient, which could provoke allergic reactions in individuals with a soy allergy.

Carefully check the ingredient list before consuming a plant-based meat substitute to ensure it is safe for your dietary needs.

Coconut Oil

Coconut oil is often used in plant-based meat alternatives to achieve desired texture and mouthfeel.

While coconut oil allergies are relatively rare, they can still occur in some individuals.

You should pay attention to the ingredient list on plant-based meat products and opt for options free of coconut oil if you have an allergy to it.

Being aware of these common allergens found in plant-based meat alternatives can help you make informed decisions when selecting products that fit your dietary needs.

Always check the labels and consult with a medical professional if you have any concerns about allergens in plant-based meats.

Beyond Meat

Beyond Meat is a well-known brand that offers plant-based meats as an alternative to traditional animal-based products.

Their most popular product, the Beyond Burger, is made from a combination of pea protein, rice protein, and mung bean protein.

The burger also contains a mix of oils, such as canola and coconut, to provide a juicy and satisfying texture.

The brand also offers plant-based sausages, ground beef alternatives, and more.

Though Beyond Meat products can play a part in a balanced diet, keep in mind that they are not solely made of whole foods.

While the protein-packed burgers do incorporate some vegetables, like beets, into the mix, the bulk of their composition still consists of processed ingredients.

Impossible Foods

Impossible Foods is another top contender in the plant-based meat market.

Their flagship product, the Impossible Burger, is designed to mimic the taste and texture of traditional meat using ingredients like soy protein, coconut oil, and sunflower oil.

This popular meat substitute even contains a unique ingredient called heme, derived from soy, which allows the patty to “bleed” like real meat.

According to Green Matters, Impossible Foods explains in its FAQ, the heme used is genetically modified, or GMO.

While GMOs are a controversial topic, Impossible believes that it “wouldn’t be able to make a product that rivals or surpasses beef for flavor, texture, nutrition, sustainability versatility and accessibility without it.”


Just like Beyond Meat, Impossible Foods’ products are still processed foods, albeit as a more environmentally friendly alternative to animal-based meats.

Both Beyond and Impossible offer popular plant-based meat options that can be included in a balanced diet.

However, be mindful not to rely solely on these options, since they are both highly processed.

Comparing Plant-Based Meats to Alternatives

Real Meat

When considering the nutritional aspects of the various options, real meat, such as beef, pork, chicken, and fish, provides your body with essential nutrients like iron, vitamin B12, and high-quality protein.

Choose lean cuts to limit the intake of saturated fats. On the downside, real meat production is known for its environmental implications and, sometimes, ethical concerns.


Tofu, made from soybeans, can be a nutritious alternative to both plant-based meats and real meat.

It offers a good source of plant-based protein and several essential nutrients, such as calcium and iron.

One advantage of tofu is its versatility when it comes to cooking. You can use it in various dishes, and it does an excellent job of taking on the flavors of other ingredients.

Just be sure to opt for non-GMO and organic options to avoid potential concerns regarding health and environmental impacts.


Lentils are a great source of protein, fiber, vitamins, and minerals, making them a healthy alternative to both plant-based meats and real meats.

According to a study, replacing meat with whole legumes like lentils may provide comparable nutritional benefits. When consuming lentils, you are also contributing to a more sustainable food system. They require less water and have a lower environmental footprint compared to meat production.


Nuts serve as an excellent alternative to plant-based meats and real meats in terms of nutrition. They are packed with healthy fats, protein, vitamins, and minerals.

For example, almonds, walnuts, and pistachios are a good source of vitamin E, while cashews provide magnesium and iron.

You can incorporate nuts into your diet as a snack or use them as an ingredient in dishes to add texture and flavor. Keep in mind that nuts are high in calories, so moderation is key.

Food Safety and Regulatory Concerns

When considering plant-based meat alternatives, be aware of the food safety and regulatory concerns in this growing market.

Research on the safety and long-term health effects of these products is limited, and much of the available information comes from companies developing them or groups promoting their use.

One issue to be aware of is the use of generally recognized as safe (GRAS) ingredients.

While many plant-based meat alternatives use GRAS ingredients to ensure their products are safe for consumption, these ingredients can still prompt questions regarding their long-term effects on consumers.

One example I shared earlier in this article is soy leghemoglobin, which produces the heme iron that imparts a meaty flavor in some plant-based meats. Although soy leghemoglobin is a GRAS ingredient, there is still ongoing debate about its safety.

In addition to heme, the nutrition composition of various plant-based meats is an essential aspect to consider from a safety perspective.

While many of these products boast impressive protein content, it is essential to assess if they provide the necessary nutrients and antioxidants for a well-rounded diet.

Check the nutritional labels of the plant-based products you consume and compare them to their animal-based counterparts, as the nutritional content may differ significantly.

I personally was shocked that the Impossible Burger has almost five times the sodium content as a beef patty (327 mg vs beef’s 66 mg).

It’s also important to stay informed about the regulatory landscape of this rapidly evolving industry.

For instance, the cell-based meat industry, which produces meat from animal cells, faces significant regulatory challenges, with many countries still lacking a clear approval process.

By monitoring the regulatory environment and staying up-to-date on the latest developments, you can make informed decisions about the safety and quality of the plant-based meat products you choose to consume.

Availability and Consumer Preferences

With the growing interest in plant-based meat alternatives, you can now find these products in most grocery stores and restaurants across the U.S.

Whether you’re looking for veggie burgers or other meat substitutes, the market has expanded to cater to a wide range of consumer preferences.

In terms of nutritional content, plant-based meat products are designed to deliver similar macro profiles as animal meat.

On average, these products contain comparable levels of protein content, more carbohydrates and dietary fiber, and less fat and cholesterol than their animal counterparts.

But it’s important to carefully read the labels and check for additives like potassium chloride and natural flavors to gauge the overall healthfulness of the product.

The availability of plant-based meat alternatives has extended to both local and widely known restaurant chains, allowing for a more accessible dining experience when searching for meat-free options. Plus, many restaurants now feature websites with detailed ingredient and nutritional information, making it easier for you to make informed choices about your food consumption.

Here are a few considerations when choosing plant-based meat products:

  • Daily Value: Compare the nutrient profiles of plant-based meat alternatives to your daily value requirements to ensure you’re meeting dietary needs.
  • Natural Flavors: Be mindful of added natural flavors that may enhance the taste but may have questionable ingredients or additives.
  • Potassium Chloride: Keep an eye out for potassium chloride in plant-based meats, as it can serve as a salt substitute with potential health concerns for some individuals.

The availability of plant-based meat alternatives has increased in grocery stores and restaurants, making it easier for individuals to incorporate these products into a varied and balanced diet.

Be sure to examine the labels carefully and be aware of additives and other ingredients, as they can play a significant role in determining the overall healthfulness of the product.

Dangers of Plant-Based Meat FAQs

What chemicals are used in plant-based meat?

Plant-based meats are often made with a mix of proteins, fats, and flavors derived from plants. However, they can also contain food additives, like methylcellulose, a chemical compound used as a thickener and emulsifier, and natural flavors to mimic the taste and texture of animal-based meat.

Are there carcinogens in plant-based meat?

While plant-based meats are less likely to contain carcinogens associated with animal meats, like heme iron or compounds formed during high-heat cooking, they are often highly processed and can contain additives that some research suggests could have potential health risks. It’s always good to read labels and know what’s in your food.

What are the negative effects of plant-based foods?

Not all plant-based foods are created equal. Whole plant foods, like fruits, vegetables, and grains, are nutritious and healthy. However, some processed plant-based foods, including certain plant-based meats, can be high in sodium and contain food additives, which may have negative effects when consumed in large amounts.

Are plant-based meats heavily processed?

Yes, many plant-based meats are considered highly processed because they undergo several stages of processing to achieve a texture and flavor similar to animal meat. They often contain a long list of ingredients, including isolated plant proteins, oils, flavors, colors, and various food additives.

How does a plant-based diet affect gut health?

A well-balanced plant-based diet can be excellent for gut health. Foods rich in fiber, like whole grains, fruits, vegetables, and legumes, feed the beneficial bacteria in your gut. However, it’s important to note that not all plant-based foods are created equal. Highly processed plant-based foods, including some plant-based meats, aren’t as beneficial to gut health due to their lack of fiber and potential additives.

Well, there you have it, folks!

We’ve unpacked the real story behind the plant-based meat craze and, as with most things in life, it’s not as straightforward as it seems.

The dangers of plant-based meat, from their ultra-processed nature to their sodium content, remind us to approach all foods, even those marketed as “healthier,” with a critical eye.

Let’s keep advocating for balanced, varied diets filled with whole foods and keep asking questions about what’s really in our dinner.

Remember, staying informed is the first step to healthier food choices.

Until next time, eat well and stay curious!

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