You will turn heads once you try some of the many mock meat burgers that supermarkets now offer. Plant-based meat has come a long way since the empanadas of the '90s.
Meat substitutes of the past were really geared towards vegetarians or vegans who were looking for a way to incorporate non-animal sources of protein into their diets. Some were grain and rice based, while others were soy based and more akin to meat. The new generation of meat imitations is designed to recreate a meat-eating experience not only for people avoiding animal products but also for consumers looking to reduce the amount of meat in their diets for health or environmental reasons.
Are plant-based burgers healthy?
About 45 percent of those surveyed believe plant alternatives are healthier than animal meat, according to May 2020 research from the International Food Information Council.
Although the vegan burger requires less water to produce, it doesn't necessarily have to be better for your body. Therefore, you should carefully read the Nutrition Facts label and the ingredient list and choose wisely.
Plant-based burgers can absolutely be part of a healthy diet. However, just because they're made from plant-based proteins doesn't make them inherently 'better' than their meat counterparts.
Lots of new veggie burgers they taste like real meat and are very similar to an animal patty from a macronutrient perspective. Their protein content is comparable to beef burgers, but many vegan burgers have more sodium and less cholesterol.
Keep in mind, however, that the meatless option does not necessarily mean fewer calories. Many plant-based burgers are comparable, and in some cases higher, in calories than a lean-beef burger.
To help you sort out the good vegan options from the bad, here's what to look for in "meat."
What should a vegan burger have?
Maximum 300 calories
A 85-gram, 85 percent lean ground beef burger has about 212 calories. Look for a plant-based burger with a similar amount of calories.
More than 10 grams of protein
If you're making this the main portion of your meal, the vegan burger should offer at least 10 grams of protein.
Fiber
Many plant-based burgers contain fiber, so try to get one that does. If your selection does not have fiber, combine it with some vegetables and whole grains.
What ingredients should you avoid?
Sodium
Any product with 20 percent or more of your recommended daily sodium limit (460 milligrams) is high in sodium. Buy a hamburger that is below that level, or at least below 560 milligrams if the hamburger is your main meal.
Saturated fat
To mimic the consistency of ground beef, many brands replace animal fat with coconut oil, which is very high in saturated fat and may increase cholesterol levels. It is best to consume sources of unsaturated fats. Ideally, 5 to 6 percent of your total calories should come from saturated fat (on a 2,000-calorie diet, this equates to 13 grams of saturated fat or less per day), so choose a burger with no more than 10 grams of saturated fat, the lower the better, and limit your saturated fat intake the rest of the day if your burger is on the high end.
Gluten
People with diet restrictions and food allergies should use caution and read ingredient labels. If you have celiac disease or a gluten sensitivity, be aware that many meatless burgers include wheat gluten or other wheat binders.