Are plant-based burgers really bad for your heart? Here’s what’s behind the scary headlines
Are Plant-Based Burgers Really Bad for Your Heart? Here’s What’s Behind the Scary Headlines
Remind Me, What Are Ultra-Processed Foods?
The New Study
The study looked for any health differences between eating plant-based, ultra-processed foods compared to eating non-plant-based, ultra-processed foods. The researchers focused on the risk of cardiovascular disease (such as heart disease and stroke) and deaths from it. Plant-based, ultra-processed foods in this study included mass-produced packaged bread, pastries, buns, cakes, biscuits, cereals, and meat alternatives (fake meats). Ultra-processed foods that were not plant-based included milk-based drinks and desserts, sausages, nuggets, and other reconstituted meat products.
What Did the Study Find?
With every 10% increase of total energy from plant-sourced, ultra-processed foods, there was an associated 5% increased risk of cardiovascular disease (such as heart disease or stroke) and a 12% higher risk of dying from cardiovascular disease. However, for every 10% increase in plant-sourced, non-ultra-processed foods consumed, there was an associated 7% lower risk of cardiovascular disease and a 13% lower risk of dying from cardiovascular disease.
Why Has Media Coverage Focused on Fake Meats?
Much of the media coverage has focused on the apparent health risks associated with eating fake meats, such as sausages, burgers, nuggets, and even steaks. However, this was only one type of plant-based, ultra-processed food analyzed in this study. This only accounted for an average 0.2% of the dietary energy intake of all the participants. Compare this to bread, pastries, buns, cakes, and biscuits, which are other types of plant-based, ultra-processed foods that accounted for 20.7% of total energy intake in the study.
Does This Mean Fake Meats Are Fine?
Not necessarily. This study analyzed the total intake of plant-based, ultra-processed foods, which included fake meats, albeit a very small proportion of people’s diets. From this study alone, we cannot tell if there would be a different outcome if someone ate large amounts of fake meats. In fact, a recent review of fake meats found there was not enough evidence to determine their impact on health.
What If I Really Like Fake Meat?
We have known for a while that ultra-processed foods can harm our health. This study tells us that regardless if an ultra-processed food is plant-based or not, it may still be harmful. We know fake meat can contain large amounts of saturated fats (from coconut or palm oil), salt, and sugar. So, like other ultra-processed foods, they should be eaten infrequently. The Australian Dietary Guidelines currently recommend people should only consume foods like this sometimes and in small amounts.
Are Some Fake Meats Healthier Than Others?
Check the labels and nutrition information panels. Look for those lowest in fat and salt. Burgers and sausages that are a "pressed cake" of minced ingredients such as nuts, beans, and vegetables will be preferable to reformulated products that look identical to meat. You can also eat whole plant-based protein foods such as legumes. These include beans, lentils, chickpeas, and soy beans. As well as being high in protein and fiber, they also provide essential nutrients such as iron and zinc.
Conclusion
In conclusion, the media headlines suggesting that plant-based burgers are bad for your heart may be misleading. The study found that plant-based, ultra-processed foods were associated with a higher risk of cardiovascular disease, but this was not specific to fake meats. The main culprit was bread, pastries, buns, cakes, and biscuits, which accounted for a large proportion of the participants’ diets.
FAQs
Q: Are plant-based burgers really bad for your heart?
A: Not necessarily. The study found that plant-based, ultra-processed foods were associated with a higher risk of cardiovascular disease, but this was not specific to fake meats.
Q: Why has media coverage focused on fake meats?
A: The media release promoting the study featured an image of plant-based burgers, sausages, and meat balls or rissoles, which may have contributed to the focus on fake meats.
Q: Are some fake meats healthier than others?
A: Yes, check the labels and nutrition information panels for fake meats that are lowest in fat and salt. Whole plant-based protein foods such as legumes are also a healthier option.
Q: Can I still eat fake meat if I like it?
A: Yes, but it’s recommended to eat ultra-processed foods, including fake meat, infrequently and in small amounts.
