Are plant-based burgers really bad for your heart? Here’s what’s behind the scary headlines

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Are Plant-Based Burgers Really Bad for Your Heart? Here’s What’s Behind the Scary Headlines

We’re hearing a lot about ultra-processed foods and the health effects of eating too many. And we know plant-based foods are popular for health or other reasons. So it’s not surprising new research on the health effects of ultra-processed, plant-based foods is going to attract global attention.

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What Are Ultra-Processed Foods?

Ultra-processed foods undergo processing and reformulation with additives to enhance flavour, shelf-life and appeal. These include everything from packet macaroni cheese and pork sausages, to supermarket pastries and plant-based mince. There is now strong and extensive evidence showing ultra-processed foods are linked with an increased risk of many physical and mental chronic health conditions.

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. But 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 analysed 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 analysed 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.

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 fibre, they also provide essential nutrients such as iron and zinc.

Conclusion

This study has been widely misinterpreted in the media, focusing on the apparent health risks associated with eating fake meats. However, the study actually found that plant-based, ultra-processed foods as a whole were linked to an increased risk of cardiovascular disease and deaths from it, regardless of whether they were plant-based or not.

FAQs

Q: Are all plant-based, ultra-processed foods bad for my heart?
A: No, this study found that all plant-based, ultra-processed foods were linked to an increased risk of cardiovascular disease and deaths from it.

Q: Are fake meats fine to eat?
A: Not necessarily. This study only found an association between plant-based, ultra-processed foods and an increased risk of cardiovascular disease and deaths from it. There is not enough evidence to determine the impact of fake meats on health.

Q: What are the healthiest plant-based, ultra-processed foods?
A: Look for products that are low in fat and salt, and made with wholesome ingredients such as nuts, beans and vegetables.

Q: How can I eat whole plant-based protein foods?
A: Include legumes such as beans, lentils, chickpeas and soy beans in your diet. These provide essential nutrients such as iron and zinc.