Beware the health halo.
Often, friends and patients are shocked when they find out a food billed as healthy contains sneaky harmful additives, or isn’t actually all that nutritive. In this vein, I get a lot of questions about plant-based meats. Are they good for you or are they just a toxic stew of fillers?
The plant-based meat market is major—it’s projected to reach nearly $25 billion by 2030—fueled by growing concern about the environmental and health impact of red meat. Any form of industrial agriculture has a footprint but the beef industry is definitely bigger and worse.
Even though plant-based “meats” are somewhat better for the environment, from a human health standpoint, I’ll take a pasture-raised, grass-fed organic burger over one of these chemical stews any day.
Here’s why:
The research says
Mimicking the taste, texture and protein content of real meat takes serious food science:
- First, a plant-based protein alternative like soy, pea protein, potato protein, wheat gluten, rice, or mung bean, forms the base.
- Coconut oil or inflammatory seed oils like canola, sunflower, or safflower are added to mimic the juiciness that comes from fat.
- Then come the binders, texturizers, and emulsifiers like methylcellulose and carrageenan, which can cause gut disruption and symptoms like bloating.
- The finishing touches include color and flavor enhancers such as yeast extract, beet juice, soy sauce, heme, and red dye.
First the good. Plant-based meats can be higher in fiber and lower in cholesterol than traditional meat, offering potential gut and heart health benefits.
Plant-based protein alternatives, especially soy and pea protein, are also a great way to help you meet protein goals if you’re not a meat eater. One thing to note if you’re an omnivore: Plant-proteins are less bioavailable—you absorb 10-20% less protein from plant sources vs. protein from animal sources. (Also, not every plant-based protein is a complete protein—soy and tofu are, so this is less of a concern with plant-based meats).
It’s the additives that are concerning.
Seed oils
I’ve written previously about avoiding seed oils. They aren’t inherently bad but can cause increased inflammation and disease risk when consumed in excess. Seed oils sneak into tons of packaged processed foods—even so-called “healthy” ones like plant-based meats.
Most Americans are consuming a 20:1 ratio of omega-6 to omega-3 fats when we should be consuming a 3:1 ratio. Read your labels.
Emulsifiers
A study published last year in PLOS Medicine analyzing data from 92,000 adults over nearly 7 years found certain emulsifiers including carrageenan were linked to an increased risk of several cancers including:
- 15% higher risk of overall cancer
- 24-32% higher risk of breast cancer
- 46% higher risk of prostate cancer
The TL;DR: Plant-based meats are certainly not the worst ultraprocessed food you could eat. But if you’re looking to maximize the health benefits of your meal, whole foods are best.
What I’m doing for my own body
Let’s be clear: we know that a diet high in red meat is linked to colon cancer, breast cancer, and gastric cancers. Beyond that, red meat may not be as bad for us as early research suggested. Recent meta-analyses show a neutral or weak association between red meat consumption and heart disease; these studies show that visible fat and preservatives are the biggest causes for concern.
For these reasons, I eat lean, organic, grass-fed meat. It’s an excellent source of complete protein containing all nine essential amino acids, contains the most bioavailable form of iron, and is a good source of B vitamins (an important precursor for anti-aging powerhouse NAD+).
Now that I’m in my 40s, one of my biggest health goals is to build muscle, so I’m aiming to get at least 80-100g of protein per day.
My main protein source is fish, which is an excellent source of complete protein (and essential omega-3s). Since I don’t eat pork or poultry, red meat is my #2 protein source after seafood.
My go-to grilling proteins are:
- Salmon (25g protein)
- Grass-fed, organic beef (22g)
- Shrimp (21g)
- Tofu (20g)
What I recommend for you
- Choose whole foods over processed alternatives whenever possible. Sometimes processed foods are the most realistic option—I get that. But if you’re only ordering the Impossible Burger because you assume it must be better for you, go ahead and get the real thing.
- Choose the right red meat. When eating red meat, always opt for grass-fed. Grass-fed beef has a healthier ratio of omega-6 to omega-3 fats and contains less saturated fat. Other red meats like bison and elk are also great better-for-you burger alternatives. Both are significantly lower in calories and fat and higher in protein.
- Choose the right pairings. Eat your red meat alongside fiber and greens. Skipping the bun and eating a burger with a big salad or roasted veggie will lower your post-prandial glucose spike, reduce inflammation, and may help the body better absorb the nutrients in your meal.
- Choose healthier plant-based options. A homemade veggie burger beats a highly processed packaged food any day. This one is delicious.
Do you know how your eating habits are impacting your health goals? Set up a free call with my team at Parsley Health and use my code RBMDCREW for $150 off your membership.
As always, this newsletter is for informational and educational purposes only and is not intended as medical advice. Always consult your healthcare provider before making any health decisions or changes to your treatment plan.