In recent years, the shift towards plant-based diets has skyrocketed. More people are exploring alternatives to meat for various reasons, including health, environmental concerns, and animal welfare. Traditionally, those seeking to include more plant-based proteins relied on unprocessed options like lentils, soybeans, and nuts. However, the plant-based landscape has evolved dramatically. Now, options range from soy patties to meatless hot dogs, “chicken” nuggets, and tofurkey. One popular alternative that has captured the attention of both meat-lovers and vegetarians is the plant-based burger, such as Beyond Meat or beef burgers.
These alternatives provide an option for those who crave a classic Veg burger but want to reduce their meat intake. However, while plant-based veg burgers may look, taste, and even “bleed” like traditional beef burgers, they are not nutritionally identical. According to recent studies, the differences between these two types of burgers go beyond their protein content. So, how do they really compare nutritionally?
Plant-Based Burgers: What’s Inside?
Plant-based meat alternatives are often made using a variety of plant-derived ingredients. Pea protein, mung bean protein, and wheat protein are commonly used as the primary protein sources in these veg burgers. To recreate the juicy red appearance of a beef patty, beet juice extract is often added, giving the burger its appealing “meat-like” look. Sources of fat, such as coconut oil, and vitamins are also included to make the nutritional content.
On the surface, plant-based veg burgers seem like a good replacement for beef. They are rich in protein and contain healthy fats. They are often free from soy and gluten, making them suitable for those with specific dietary restrictions. In addition, they have some features that beef burgers cannot claim. They are cholesterol-free and contain dietary fibre, which is absent in beef burgers. However, there are trade-offs. Plant-based veg burgers typically contain sodium, which beef burgers do not. This can be a concern for those watching their salt intake.
Beef Burgers: The Original Source of Protein
Beef burgers, on the other hand, offer their own unique benefits. As a single-ingredient food, a beef patty is natural, unprocessed, and comes packed with essential nutrients. Grass-fed beef, in particular, is a rich source of omega-3 fatty acids, niacinamide (vitamin B3), and certain antioxidants that are not found in plant-based alternatives.
While both beef and plant-based veg burgers provide a similar amount of protein, it’s important to note that beef is a complete protein, meaning it contains all the essential amino acids your body needs. Furthermore, beef contains 22 metabolites that are absent in plant-based alternatives. Metabolites are compounds in food that have a significant impact on health but are often not listed on nutritional labels. For instance, DHA omega-3 fatty acids, found in beef, are crucial for brain function and heart health but are lacking in plant-based veg burgers.
Beyond the Label: Metabolomics and Nutritional Differences
In a recent study using metabolomics, a method used to analyse the full range of metabolites in foods, researchers compared 18 grass-fed beef patties with 18 plant-based meat alternatives. The findings revealed that while the nutrition labels of beef and plant-based veg burgers appear similar, their actual nutritional content varies significantly.
In addition to the 22 metabolites unique to beef, the study found that 51 metabolites were present in greater quantities in beef compared to plant-based alternatives. These included several important vitamins and antioxidants, such as vitamin B3 and DHA omega-3 fatty acids. On the flip side, plant-based veg burgers contained 31 unique metabolites, including vitamin C and certain antioxidants, which are not typically found in beef.
The Bigger Picture
The study emphasises the importance of looking beyond simple nutrient comparisons when evaluating food choices. One of the researchers involved in the study explains, “The idea that foods can be seen as equivalent or interchangeable based solely on their protein content overlooks the broader array of nutrients they provide.” This means that while both beef burgers and plant-based alternatives are high in protein, they deliver different nutritional benefits. For example, an egg is not the same as a peanut. Similarly, a soy burger is not the same as a beef burger, despite both being rich in protein.
Which Burger Should You Choose?
Ultimately, the choice between a beef burger and a plant-based alternative comes down to personal preference and dietary needs. If you’re looking for a source of complete protein, rich in essential amino acids and beneficial metabolites like omega-3 fatty acids, a beef burger may be the better option. However, if you’re avoiding meat for ethical or environmental reasons, plant-based veg burgers are a good choice. They offer a cholesterol-free, fibre-rich alternative. Plant-based burgers can be a satisfying substitute.
Both types of burgers can be part of a balanced diet. Their diverse nutritional profiles mean they complement each other in terms of health benefits. The key is to choose what aligns best with your lifestyle and health goals. It’s also important to ensure you’re getting a variety of nutrients from other sources in your diet.
