7 plant-based meat myths: What’s really in your veggie burger?

The rise of plant-based diets

More people are becoming familiar with veganism and vegetarianism as they’re starting to capture the attention of mainstream media. Fast food chains now offer plant-based options for their customers, like KFC’s Beyond Chicken and Burger King’s Impossible Burger. With various movements to encourage a vegan lifestyle such as Veganuary — a challenge to go vegan for the month of January — people are starting to explore veganism, and innovative plant-based meats are garnering the attention of even the most devoted carnivores.

A February 2024 study by Statista indicated a growing interest in plant-based diets with approximately 4% of the United States population, equating to 13.4 million people, identifying as vegan. This significant rise has led to an increase in products designed to mimic the look, flavor and texture of meat, offering consumers more choices than before. But everything about this lifestyle may not be as perfect as it seems, and knowing the truth behind plant-based meats might make you rethink before taking another bite of that veggie burger.

Plant-based meats are healthier options

Medical News Today states that plant-based meats provide vitamins, minerals and antioxidants necessary to support health. They can aid with weight management, diabetes and gut health, and may reduce the risks of heart disease, hypertension and cardiovascular issues.

The downside? Many plant-based meats contain high sodium levels, which increases the risk of high blood pressure. They also lack essential nutrients like vitamin B12 and zinc. Some plant-based products contain unhealthy artificial ingredients, fillers and excessive fats, so reading nutritional labels and choosing options with whole-food ingredients are important.

Aren’t plant-based meats just junk foods?

While some plant-based meats undergo processing to achieve meat-like qualities, BBC contends that many are made from whole food ingredients like peas, beans, lentils and grains. Plant-based meats are not inherently junk foods as many are crafted to offer valuable nutrients over traditional meat like lower saturated fats and added fiber. 

The key is to check the ingredients list for whole foods you buy at the grocery store. Innovations in food technology have led to products that closely replicate meat’s texture and taste without excessive processing, which means you can cook your favorite meatballs without feeling guilty.

Plant-based meats lack sufficient protein

According to ScienceDirect, many plant-based meat products are designed to deliver similar or even higher amounts of protein than their animal-based counterparts, depending on the ingredients used. Healthline further supports plant-based proteins, stating that they can contribute to a healthier diet to avoid health risks linked to high consumption of red and processed meats, like diabetes, cardiovascular disease and certain cancers. 

Are plant-based meats destroying the environment?

A study sponsored by Elsevier revealed that plant-based meat substitutes generally have lower greenhouse gas emissions than animal-derived meats. They also require less land, with studies showing land use for plant-based burger patties is up to 14 times lower than beef. The study further supports that plant-based meat has a significantly smaller water footprint and demands less non-renewable energy. 

But The New York Times argues otherwise, saying that many plant-based companies fail to disclose emissions from crops, livestock or deforestation due to soy which is usually the key ingredient in several plant-based products. While plant-based meats represent a more sustainable choice, their environmental impact is not free from concern.

Do they taste like real meat?

Advances in food science have led to plant-based meats that closely mimic the taste and texture of animal meat. According to ScienceDirect, completed processes, including the Maillard reaction that causes food to brown and develop flavor, and using specific chemicals, like cysteine and ribose, are employed to mimic the savory flavors of meat during cooking.

Plant-based meats are packed with protein, using soy, lentils and mushrooms to deliver the essential juiciness and chew that meat lovers crave. The secret to this success? A mix of clever additives, such as flavor enhancers and binding agents, that help create a meat-like experience. Despite some challenges with texture, these alternatives are rapidly evolving, offering healthy options that might make you forget you’re not eating real meat.

Plant-based meats are overloaded with GMOs

Not all plant-based meats contain genetically modified organisms or GMOs. PR Newswire reported in 2022 that 52% of plant-based food sales are Non-GMO Project Verified, indicating a strong consumer preference for non-GMO options.

Many brands offer non-GMO choices, like Beyond Meat which uses simple plant-based, non-GMO ingredients in their products. They derive their proteins, fats, minerals, flavors, colors and carbohydrates from sources like peas, beans, potatoes and brown rice which all do well in soups, stews and more. Because of these factors, you get all the benefits you like without the cholesterol, hormones and GMOs. As they say: It’s meat, upgraded.

Only vegans and vegetarians can enjoy plant-based meats

The growing popularity of plant-based meats can be largely attributed to flexitarians — people who have not completely ditched meat but are cutting back for health or environmental reasons. It’s like trying to eat healthier while holding onto that burger with a side of fries.

A ProVeg International research shows that 70% of Beyond Meat consumers are flexitarians and that 9 out of 10 U.S. shoppers who purchased plant-based milk also buy dairy milk. Plant-based options are stepping up to the plate, offering flexibility and flavor so you can feel good while indulging in the occasional cheat meal. And even if you’re not flexitarian, why not join the movement?

Now, grab that veggie burger

Plant-based meats provide a tasty and sustainable option for all kinds of eaters — not just vegans and vegetarians. While plenty of myths surround their benefits, they offer a flavorful, guilt-free alternative to enjoy your favorite dishes. So, next time you reach for that veggie burger, you’re not only making a good choice for your health but for the planet as well.

Mandy Applegate is the creator behind Splash of Taste and six other high-profile food and travel blogs. She’s also co-founder of Food Drink Life Inc., the unique and highly rewarding collaborative blogger project. Her articles appear frequently on major online news sites and she always has her eyes open to spot the next big trend.

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article are for informational purposes only and do not constitute medical advice. The content presented here is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.

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