Larissa and I have never really been huge fans of faux meats. Over the years, we’ve tried our fair share—plant-based bacon, vegan sausages, vegan corndogs (my personal favorite), and the occasional chick’n nugget—mostly out of curiosity (and for podcast research!). But honestly, they’re just not our thing.
That said, we get the appeal. Plant-based meat alternatives have taken over grocery store shelves and restaurant menus, offering a convenient, meat-free option that promises to be healthier, more sustainable, and sometimes just more familiar for folks transitioning away from animal products.
But are these plant-based meat substitutes actually good for you? The answer depends on a couple of factors: what you’re comparing them to and how they fit into your overall eating habits. Some of them might be healthier than certain processed meats, but they come with their own set of health considerations.
If you’d prefer to listen to us talk about plant-based meat, check out episode 477 of our podcast here:
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The Good News About Plant-Based Meat
Let’s start with the positives. There are some genuine nutritional benefits when you choose plant-based meat analogues over regular meat:
Lower Saturated Fat and Zero Cholesterol = Possible Heart Health Benefits
One big plus is that most plant-based meat products have significantly less saturated fat than their animal-based counterparts, and they contain zero cholesterol by default.
In fact, recent studies show that swapping animal meat for plant-based alternatives may lead to an approximate 13% drop in total cholesterol, a 9% drop in LDL (the “bad” cholesterol), and even an 11% increase in HDL (the “good” cholesterol). That’s a noteworthy boost for cardiovascular health.
One study published in the Canadian Journal of Cardiology linked plant-based meat alternatives to improvements in cardiovascular risk factors, including better cholesterol profiles and even a bit of weight loss.
Fiber Bonus
Let’s not forget fiber – something you won’t find in a beef steak. Plant-based meat analogues almost always contain some dietary fiber, which is great for your digestive health and even feeds your gut microbiota, helping to regulate blood sugar levels. This is a significant nutritional advantage that meat simply can’t match.
To put this in perspective, one analysis of over 130 plant-based meat products in Australia found that, overall, these meat analogues scored better on a national health rating system than comparable processed meats. They had similar protein content to real meat but significantly lower saturated fat and sodium on average, and more fiber. (That makes sense, since many processed meats like bacon or sausage are loaded with salt and fat.
However, only about 12% of those plant-based products were fortified with the key micronutrients (iron, vitamin B12, and zinc) that you’d normally get from meat. Cutting meat out of your diet means you’ll need to eat plant foods containing these nutrients or take supplements.
The Not-So-Great Reality
Plant-based meat products aren’t all rainbows and kale—there are some clear drawbacks to consider.
Sodium Overload
One of the biggest health considerations with plant-based meat alternatives is the sodium content. Many of these products are loaded with salt.
For example, some plant-based burgers contain around 370 mg of sodium per 4-ounce serving, compared to only about 75 mg in the same size serving of lean ground beef.
In recent analyses, more than 75% of plant-based products didn’t meet government salt-reduction targets for packaged foods. That much sodium in your diet can contribute to high blood pressure and cardiovascular problems, potentially canceling out some of the heart-health wins you get from ditching meat.
Ultra-Processed Food Concerns
Next, let’s talk about processing. To put it bluntly, these products are ultra-processed foods. Manufacturers go through a lot of industrial food processing steps—using high-tech methods, additives, and sometimes even artificial colors or flavors—to make
In fact, as one researcher pointed out, most plant-based meats and processed real meat (lunchmeat, for example) fall into the ultra-processed category of foods. This raises some concerns about where these meat analogues fit into a healthy diet.
There are almost certainly health implications from eating too many ultra-processed foods. One study published in The Lancet Regional Health – Europe found that for every 10% increase in calories coming from ultra-processed plant-based foods, there was a 5% increase in risk for cardiovascular disease over time.
To be fair, that study was looking at diets high in ultra-processed foods in general (everything from faux-meats to chips and soda), not just meat substitutes specifically. But it does raise eyebrows. The more your diet leans toward whole foods versus ultra-processed ones, the better it is for your health.
The Iron Story: Heme vs. Non-Heme
This is where the science gets really interesting. The iron in our food comes in two forms, and the type found in plant-based meats isn’t the same as in red meat.
Understanding Iron Types
Meat from animals contains heme iron, which our bodies absorb very efficiently. Plant-based foods and iron-fortified products contain non-heme iron, which our bodies absorb much less efficiently . That’s a big difference in nutritional composition when it comes to this important micronutrient.
The Absorption Challenge
Even when plant-based meats are fortified with iron, your body might not take in as much of it. Scientific studies have found that iron absorption from plant proteins can be dramatically lower (around 2–20% absorption rate) than from an equivalent portion of meat (roughly 15–35% absorption rate).
For example, in one experiment, people absorbed the iron in a fava bean protein-based meat alternative at only about one-fourth the rate they did from a beef-based meal.
In essence, the iron in
The Heme Iron Controversy
Here’s the twist: just because heme iron absorbs better doesn’t automatically make it healthier for you. Some research has raised concerns that high intake of heme iron (the kind from animal meat) may actually increase the risk of cardiovascular disease, stroke, and type 2 diabetes over the long term.
One analysis showed a 27% increase in coronary heart disease risk for every 1 milligram of heme iron consumed per day. In other words, the very trait that makes red meat a great iron source could also be a double-edged sword for your health.
Fortification Solutions
To bridge the nutrient gap, many plant-based meat companies fortify their products with iron and vitamin B12. If you check the package of a veggie burger, you’ll often see these nutrients added in.
However, the benefit of this fortification varies a lot between products. One brand’s meatless chicken nuggets might give you a decent dose of iron and B12, while another brand’s patties have very little. In a study conducted by the George Institute, only about 12% of products analyzed were fortified with iron, vitamin B12, and zinc.
Don’t assume that all fortified plant-based meat substitutes will cover these nutrient needs; you may still need to get those nutritional benefits elsewhere in your diet.
Vitamin B12: The Missing Link
If there’s one nutrient that truly separates plant-based foods from animal foods, it’s vitamin B12. This is a critical consideration for anyone cutting back on meat.
The Deficiency Risk
Vitamin B12 is naturally found only in animal products, making it a big concern for anyone relying heavily on plant-based meat analogues and who also avoid dairy products. In fact, research shows that about 1 in 5 people following plant-based diets end up deficient in B12 within just a couple of years of changing their diets.
A B12 deficiency can lead to fatigue, nerve damage, and other serious health issues, so it’s not something to take lightly.
Fortification Variability
Some plant-based meat products are fortified with B12, but as with iron, the levels added can vary widely from one brand to the next. One veggie burger might provide a hefty amount of your daily B12, while another has virtually none.
Because of this variability, if you’re moving toward a more plant-centric diet (or eating these meat substitutes often), you’ll likely need to consider a B12 supplement or be sure to include other B12-fortified foods in your routine. It’s better to be safe than sorry on this one!
A Reality Check About Processing
We’ve touched on processing already, but let’s talk more about how these products are made and what that means for you.
What Goes Into Your Plant-Based Burger
Ever wonder how they actually make a plant-based burger “bleed” or sizzle like real meat? The process is pretty intense. Modern plant-based meats go through complex manufacturing techniques like high-moisture extrusion and protein texturization to mimic the fibrous texture of muscle tissue.
During the process, manufacturers add all sorts of ingredients to hold everything together and create that meaty flavor. Common ingredients include:
- isolated plant proteins (soy protein isolate,
pea protein , wheat gluten, etc.) - vegetable oils, often coconut oil or palm oil (which are high in saturated fat)
- binders and starches to give the product the right firm bite
- natural and artificial flavors for smoky, savory taste
- preservatives and processing aids to maintain color and texture
In short, these fake-meat burgers are food science marvels, but they’re a far cry from simple whole foods like beans or mushrooms. If you peek at the ingredient list and see 15+ items (including things like methylcellulose or modified corn starch), you’re looking at an ultra-processed creation.
Food Safety Considerations
One assumption is that plant-based meats are automatically safer in terms of bacteria, but that’s not necessarily true. These products can potentially harbor some of the same foodborne illness culprits as conventional meat, such as E. coli, salmonella, and listeria.
Facilities that produce plant-based burgers can introduce contamination just like a meat processing plant might. The USDA actually recommends handling plant-based meat alternatives with the same precautions as raw meat: avoid cross-contamination on cutting boards, cook them to an internal temperature of 160°F (71°C), and refrigerate or freeze leftovers promptly.
Effects on Blood Sugar and Diabetes
What about the impact of plant-based meats on blood sugar? This is a newer area of research, and the findings are a bit mixed.
We know that diets rich in whole plant foods (vegetables, whole grains, legumes, and fruit) are associated with a lower risk of type 2 diabetes, but when it comes to processed plant-based meat substitutes, the story gets more complicated.
Some studies suggest that these products might affect blood sugar and insulin response differently than both unprocessed plant foods and animal protein. In other words, swapping a beef burger for an Impossible Burger isn’t guaranteed to improve your blood sugar control – it might, or it might not. We just need more research to say for sure.
The Processing Factor
One reason for these mixed results could be the processing itself. The ultra-processed nature of plant-based meats means they may not provide the same protective benefits for metabolic health as minimally processed plant foods.
For instance, the high sodium content and refined ingredients in many plant-based meat products could potentially affect insulin sensitivity or alter gut hormone responses in ways that differ from eating a plate of beans or a tofu stir-fry.
It’s a good reminder that not all plant-based diets are created equal; a diet centered on whole veggies, fruits, and legumes is very different from a diet heavy in vegan nuggets and plant-based hot dogs.
Making Smart Choices
By now it’s clear that plant-based meat products have pros and cons. So how do you include them in your diet in the healthiest way? Here are some tips:
Read the Labels Carefully
Not all plant-based meats are created equal, so it pays to be a label detective at the grocery store. Look for products with:
Reasonable sodium content
Aim for brands that keep it around 150–250 mg of sodium per 100 g (many exceed this). Too much salt can undermine the healthfulness of the product.
Minimal saturated fat
Check how much coconut or palm oil is in the product. Some plant-based burgers can have almost as much saturated fat as a regular beef patty if they’re loaded with coconut oil. Opt for products with lower saturated fat.
Added B12 and iron
See if the product is fortified with key nutrients like vitamin B12, iron, and zinc. This can help make up for what you might miss by skipping meat.
A shorter, recognizable ingredient list
In general, fewer additives and more whole-food ingredients (like bean powder, mushroom extract, etc.) mean a better nutritional profile. If the ingredients read like a science experiment, it’s probably ultra-processed.
In short, check the nutritional composition and ingredient list just as you would for any packaged food. A little comparison shopping can help you find plant-based meat alternatives that align better with your health goals.
Consider Your Overall Diet
Here’s the bottom line on diet quality: plant-based meats work best as occasional substitutes within a varied diet, not as everyday staples. In other words, don’t ditch your black beans, lentils, tofu, leafy greens, and whole grains entirely in favor of Beyond Burgers and meatless bacon every night.
The nutritional quality of your diet will always be higher when it’s built around whole plant foods. Use these products as just one part of a balanced eating pattern—a way to curb your intake of animal products or enjoy a convenient protein—rather than the central protein at every meal.
As one nutrition expert put it, they might be an upgrade from processed meats like hot dogs or bacon, but they’re not a substitute for truly healthy foods like beans,
Frequently Asked Questions
Are plant-based meats healthier than regular meat?
Sometimes. They’re usually lower in saturated fat, contain fiber, and have no cholesterol—big wins over processed meats like bacon. But they’re often high in sodium and fall into the ultra-processed category. The healthiest choice? Whole plant foods. Use faux meats occasionally, not as your daily protein.
Do plant-based meats have enough protein?
Yes, most offer 15–20g per serving—similar to meat. But
Can I get enough iron from plant-based meats?
You can, especially if they’re fortified—but it’s non-heme iron, which your body absorbs less easily than heme iron from meat. Pair with vitamin C-rich foods to boost absorption, and keep an eye on your energy levels if you’re mostly plant-based.
Are plant-based meats safe to eat?
Yes, as long as you handle them like real meat. They can carry bacteria, so cook thoroughly, avoid cross-contamination, and refrigerate leftovers promptly.
Do plant-based meats cause inflammation?
It depends. They avoid some inflammatory compounds found in red meat but can contain sodium, additives, and refined oils. For less inflammation, prioritize whole foods and enjoy faux meats in moderation.
Can diabetics eat plant-based meat?
Generally, yes—but blood sugar responses can vary. Watch for added carbs (especially in breaded or sauced products), and pair with fiber-rich foods. As always, moderation and balance matter most.
How often should I eat plant-based meat?
Now and then is fine—like on a Meatless Monday or in a veggie chili. But don’t make them your main protein. Stick mostly to whole plant foods like beans, lentils, and tofu.
Do plant-based meats help with weight loss?
They might, if they’re replacing higher-calorie meats. But high sodium can cause water retention, and calories still count. For lasting results, focus on whole, fiber-rich foods and use faux meats as a backup, not a fix-all.
