What exactly are plant-based meat alternatives?
These are products that attempt to mimic the appearance, taste, and texture of meat but are made from plant-based ingredients, most commonly soy, peas, beans, gluten (seitan), rice, rice proteins, or even mushrooms. They are often highly processed and contain additives such as plant-based fats, flavors, colors, and preservatives. Some call them healthy burgers, while others refer to them as plant-based Frankensteins.
Even though they sound artificial, these products have become a real hit. Just in Canada, sales of plant-based burgers increased by more than 250% between 2017 and 2022. People choose them because they want to eat more sustainably, reduce their environmental impact, or because they believe they are better for their health. But is this true?
Plant-based alternatives and the heart – what do the numbers say?
Researchers from universities in Canada, the USA, and Europe reviewed 53 years of research – from 1970 to 2023. They examined how plant-based alternatives affect blood pressure, cholesterol levels, cardiovascular risk, and dietary profile compared to regular meat.
They found the following:
- On average, PBMA have a better nutritional composition than conventional meat. On average, they contain less saturated fats, no cholesterol, and more fiber, which is good for digestion and the heart. Saturated fats commonly found in red meat have been linked to elevated cholesterol levels and a higher risk of heart attack for decades.
- In several clinical studies (randomized controlled trials), plant-based alternatives have reduced bad cholesterol (LDL) and therefore decreased the risk of clogged arteries. According to a 2020 study published in the American Journal of Clinical Nutrition, participants who replaced meat with PBMA lowered their LDL cholesterol by an average of 10 mg/dl in just eight weeks, which can mean a 20% reduced risk of a heart attack.
- Despite the high salt (sodium) content in some products, blood pressure did not rise. Why? Because these products contain more potassium and less animal fats, which act protectively. Potassium helps regulate blood pressure – let's remember the old folk recommendations that bananas and potatoes help with high blood pressure.
What about the ingredients? Are they all natural?
Don't be misled by the term plant-based. Many PBMA products are heavily processed. Some contain up to 30 ingredients, most of which are unknown. One common ingredient is seitan, which is wheat gluten – a wheat protein. Seitan is used for its meaty texture but is not suitable for people with gluten sensitivity. However, it is extremely rich in proteins – up to 25 g per 100 g, which is more than chicken meat!
On the other hand, seitan is a poor source of vitamins and fiber, meaning it must be combined with other foods.
Plant-based alternatives often contain high amounts of salt – even up to 500 mg of sodium per serving, which is a quarter of the recommended daily intake. The World Health Organization recommends that an adult should consume no more than 2000 mg of sodium per day, meaning that with two plant-based burgers, you could already exceed half of this limit.
Long-term consequences? Still unclear
Although short-term studies show that PBMA can help lower cholesterol and body weight, we still lack enough data on the long-term effects. We do not know if someone who eats only plant-based burgers for 10 years will have a lower risk of heart attack, stroke, or arteriosclerosis (narrowed and hardened arteries).
Surprisingly, of all the studies we have, less than 15% directly evaluated the actual risk of heart diseases, not just indirect indicators like blood pressure or cholesterol.
Who should opt for plant-based alternatives?
If you currently consume a lot of meat, especially red meat (beef, pork), switching to plant-based substitutes can significantly reduce your risk of heart diseases. The World Health Organization has long warned that processed red meat (e.g., sausages, hot dogs) is linked to an increased risk of colorectal cancer and heavily burdens the heart.
If you have already reduced meat intake significantly and are looking for a protein source, PBMA is a good choice, but make sure to choose products with low salt and fat content. Many of these products also bear the labels "low sodium" or "low fat," which is a good guide. In general, the more a product resembles a real piece of vegetables, the better. If the packaging lists 20 ingredients, it might be time for a homemade bean burger.
What about folk experiences?
If we asked our ancestors, they would say that there is nothing worse than saturated blood. In traditional medicine, it has long been known that too much meat and fatty foods clog the vessels. Today, we know that they referred to cholesterol. That's why they ate fasting meals, most often beans, lentils, or turnips, every Friday. Interestingly, these are the ingredients found in PBMA today.
In ancient times, it was also believed that one must be active to have a healthy heart, a belief that modern medicine still confirms. In combination with a plant-based diet, even if partially processed, regular physical activity is one of the best shields against heart diseases.
What can we conclude?
Plant-based meat alternatives can be a great ally for your heart, especially if you choose wisely and do not overindulge in processed products. Short-term evidence shows they help lower cholesterol and do not raise blood pressure. However, we still do not have enough data on long-term effects, so do not forget the basic rules of a healthy diet: more fresh ingredients, less salt, enough movement, and above all – less worries.
If you want to reduce meat in your diet, do not worry about being protein-deficient. Just 100 g of tofu provides 10–15 g of proteins, while a good bean meal even more. And although a plant-based burger is sometimes better than real meat, cooked lentils with a bit of garlic, olive oil, and homemade vinegar are what your heart will truly appreciate.
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