Plant-based meats: Eating this ultraprocessed food may be good for you and the planet, experts say |
The Ultra-Processed Label Problem
Many health experts and consumers are hesitant because these foods are labeled ultraprocessed. That term usually brings to mind junk food loaded with chemicals and low in nutrition. But not all ultraprocessed foods are created equal.
Nutrition scientist Roberta Alessandrini from PAN International argues that some plant-based meats can actually support healthier, more eco-friendly eating. She coauthored a report showing that when chosen wisely, these products can be a smart step toward a plant-forward diet—one that’s better for both our bodies and the environment.
Why Switching Matters
The climate impact of meat is huge. Swapping out a beef burger for a plant-based version can slash greenhouse gas emissions by up to 98% and land use by 97%, according to the Good Food Institute.
Dr. Walter Willett from Harvard agrees. “We need more options,” he says. “These alternatives can help people transition to diets that are better for health and the planet.”
Studies show plant-first diets, like the Mediterranean diet, lower the risk of conditions like heart disease, diabetes, memory loss, and even depression.
What About Nutrition?
One of the knocks against plant-based meat is its salt and saturated fat content. Early versions had similar or even higher levels than beef. For example, Beyond Burger once had 6 grams of saturated fat, while Impossible had 8 grams, close to the 9 grams in a beef patty.
But things have changed. Companies like Beyond and Impossible have improved their recipes. The current Impossible Burger, for instance, now has just 6 grams of saturated fat, down from 8.
Fiber is also a win for plant-based meat—traditional meat has none, while these alternatives offer plenty. And while they may be slightly higher in salt and sugar, their protein levels match meat, and they’re generally lower in calories.
Is All Processing Bad?
Not necessarily. Creating meat-like textures from plants involves processing—sometimes 3D printing, heating, and cooling, or using additives. Critics say this makes them unhealthy, but dietitians like Joy Bauer say we need to rethink how we judge ultraprocessed foods.
“There are healthy ultraprocessed foods too,” she says. “The goal should be to encourage better versions that help people eat healthier.”
Real-Life Results
Stanford professor Dr. Christopher Gardner ran a study where people ate real beef for two months, then switched to Beyond Meat products for two more. The result? Participants were lighter, and had lower LDL cholesterol and TMAO, both linked to heart disease, after the plant-based phase.
And even the salt concern may be overblown—people often add salt to regular meat during cooking, making the final sodium levels nearly the same.
A Healthier Future
The plant-based meat industry is improving. Recent studies show newer versions have less saturated fat, equal protein, more fiber, and fewer calories compared to meat. Some countries, like Australia, are encouraging even healthier options with front-of-package labels that rate nutritional value.
As more companies reformulate their products, the gap between meat and plant-based options keeps shrinking.
Bottom Line:
Plant-based meats aren’t perfect, but they’re getting better—and fast. With fewer environmental impacts and improving nutrition, they can be a powerful tool in the shift toward healthier, more sustainable eating. Just like with any food, it’s all about choosing wisely.
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