Barbecue season is finally here! But, as you start menu planning for get-togethers around the grill, you may consider healthier alternatives to red meat. If so, one option is meatless burgers, also known as plant-based burgers or veggie burgers.
Commercially available at least since the 1980s, meatless burgers were initially marketed to vegetarians and vegans looking for the burger flavour while remaining true to their diet choices. More recently, with greater awareness of the health issues related to red meat, the demand for meatless burgers grew. Today, you can find plant-based burger options in many restaurants and fast-food chains.
But questions remain about just how healthy are plant-based meats. Manufacturers tout claims like “all the juicy, meaty deliciousness of a traditional burger, but comes with the upsides of a plant-based meal.” Yet researchers and foodies alike point to high levels of processing and many ingredients used to replicate meat as being less healthy than the veggie burger marketing makes it out to be.
So what’s the truth? It helps to understand more about meatless burgers before we come to any conclusions.
What is Plant-Based Meat?
Plant-based meats are a food product that imitates the taste, texture, and appearance of traditional red meat using plant-based ingredients. They are often made with a variety of protein sources, like soy, peas, beans, wheat gluten, and various other vegetables and grains. They may also contain fats, like coconut oil, that help give plant-based meats their moist texture. The idea is to offer the sensory experience of eating red meat but with a healthier, more sustainable and animal-friendly option.
But is it Healthy?
The answer can depend on everyone’s individual diet. If you like whole foods, red meat burgers are less processed than veggie burgers. Here are some points to consider.
Less Saturated fat
The saturated fats in red meat are linked to a higher risk of heart disease. However, while meatless burgers generally have less saturated fat, some lean red-meat options can have less fat than some meatless options.
Cholesterol-Free
Red meat tends to have high cholesterol content and plant-based burgers are cholesterol-free. But, newer research and information shows that the cholesterol in our diets isn’t necessarily the health threat it was once thought to be. If you have naturally high levels of cholesterol, meatless burgers may be a better choice.
Higher in Fibre
Fibre is an essential component of a healthy diet. It supports your digestive health, reduces the risk of chronic diseases, and makes you feel fuller, so you eat less. Their plant-based ingredients give meatless burgers higher fibre content.
Protein
There’s no denying that red meat is an excellent source of the protein we need from our diets. It’s also a good source of many other nutrients, including vitamin B12, iron, zinc and selenium. But, if you want to avoid red meat, you don’t need it to get these essential nutrients. Many meatless burger options offer at least some nutrients and you can get adequate amounts of other options, like poultry, fish, eggs, and nuts.
More Sodium and Other Additives
Creating a meatless burger is no small feat. It must look, smell, taste and have the same texture as red meat. Unfortunately, many meatless options use high levels of sodium, flavour enhancers and texture enhancers to get the job done. To make your meatless burger choices as healthy as possible, you should read product labels and choose those with less sodium and fewer artificial additives.
What Should You Do?
The choice to go with meatless burgers is up to you and your dietary needs. Meatless burgers may be an overall healthier option to red meat, but it’s not like they solve the problem of eating healthily. In fact, it’s recommended that you track and limit your intake of plant-based meat just like you would with red meat.
Before you make the switch, it can help to consider other aspects of plant-based meats before you come to a decision.
Potentially Better for the Environment
The production of red meat is linked to a number of environmental issues, including deforestation; greenhouse gas emissions, including methane, CO2, and nitrous oxide; soil degradation; and increased water use and pollution.
DIY Options
You can avoid some of the health issues related to meatless burgers by creating your own. The web is full of veggie burger recipes that help you know exactly what you’re eating. And you can customize the recipes to suit your tastes and dietary needs.
To find out more about eating a healthy, balanced diet, call or visit your nearest Herbal One location and speak to one of our nutrition counsellors.
If you’d like some tips for healthy refreshments at your next barbecue, check out our recent article Immunity-Boosting Drinks You Should Try.