- Key Takeaways
- What Are Plant-Based Burgers
- Nutritional Benefits of Plant-Based Burgers
- Considerations When Choosing Plant-Based Burgers
- Environmental Impact of Plant-Based Burgers
- Cooking and Serving Plant-Based Burgers
- Tips for Buying Plant-Based Burgers
- Conclusion
- Frequently Asked Questions
- What are plant-based burgers made from?
- Are plant-based burgers healthy?
- Do plant-based burgers taste like meat?
- Are plant-based burgers better for the environment?
- Can you cook plant-based burgers the same way as meat burgers?
- What should I look for when buying plant-based burgers?
- Are plant-based burgers suitable for vegans?
Key Takeaways
- Plant-based burgers are likely the widest known, most adaptable, meat-like option. Crafted with delicious ingredients, including vegetables, legumes, grains, and more, they’re perfect for vegetarians and meat-eaters, too.
- These burgers are made using cutting-edge technologies to reproduce the flavor and mouthfeel of conventional beef burgers. They’re packed with nutritious ingredients such as beans, lentils and soy.
- Nutritional benefits abound in this option, with high protein, fiber and nutrient levels. Additionally, it has less fat and cholesterol than a meat-based burger.
- Selecting more plant-based options helps us eat more sustainably by lowering the carbon footprint, water use, and land use linked to meat production.
- When buying plant-based burgers, look for better quality ingredients, lower sodium, and fewer added preservatives to make healthier decisions.
- Seek out cooking methods and toppings that will amp up flavor, or opt for homemade plant-based burgers made from whole food ingredients.
Plant-based burger options are quickly becoming the new normal on menus nationwide. These plant-based burgers are a delicious choice to shake up your burger routine, made with wholesome ingredients like beans, lentils or pea protein. They are adaptable to meet various dietary restrictions.
This adaptability is attractive to vegetarians, vegans, and consumers seeking healthier or more sustainable meal choices. Packed with nutrients and rich in taste, these burgers deliver an all-star experience without sacrificing flavor.
Many popular restaurants and grocery stores now feature a wide range of options, from classic patties to more gourmet creations. With the growing interest in plant-based diets, these burgers continue to gain popularity, making them an accessible and delicious choice for everyone.
What Are Plant-Based Burgers
Plant-based burgers are designed to be substitutes for meat-based patties. They are made primarily from plants, including vegetables, legumes, grains, and protein-rich ingredients like peas or soy. These ingredients are mixed together to form a patty that closely resembles the texture and flavor of a traditional meat-based burger.
Plant-based burgers are designed to taste as close to beef as possible. This outstanding quality is why they’ve become a darling of vegetarians and meat-eaters everywhere. Demand for these burgers has exploded in recent years.
Now, restaurants and fast-food chains alike have them on their menus, appealing to consumers looking for meals that are better for their health or the planet. This increasing demand is a clear sign that consumers want plant-based diets that don’t skimp on flavor and satisfaction.
Plus, plant-based burgers are easy to customize, which means they can be made enticing to almost any audience. They are loved by vegetarians shunning meat and flexitarians cutting back on red meat for health reasons.
They provide tremendous variety in style and ingredient to appeal to every palate. Whether you’re all about a classic bean-based patty or something more commercial like Beyond Burger or Impossible Burger, they’ve got your back!
These burgers are a delicious, filling option. They provide plant-based burgers with additional benefits, like improving cholesterol and being more environmentally friendly than beef.
Nutritional Benefits of Plant-Based Burgers
Plant-based burgers provide a host of nutritional benefits that make them a great complement, if not the mainstay, of any diet. They are typically loaded with nutrients, from vitamins and minerals to antioxidants, that promote a healthier body.
Plant-based burgers serve up a colorful plate of ingredients, from veggies, legumes, and grains galore. These nutritional powerhouses boost your nutrient intake, making them a cut above beef burgers.
For instance, soy-based burgers have an impressive 36.3 ppm of total iron versus 19.4 ppm in beef. Plant-based iron is almost all nonheme, which absorbs at only 5–15%. In contrast, heme iron absorbs at 20–30%!
Even with this difference, nonheme iron is still a great option for anyone wanting to get their dietary iron needs.
High Protein Content in Plant-Based Burgers
Almost all plant-based burgers offer protein amounts similar to beef. Big names like Beyond Burger and Impossible Burger offer nutritional muscle, packing around 20 grams of protein per patty.
This is roughly the same as traditional beef burgers. These proteins are often derived from sources such as pea and soy, which have a high protein quality and digestibility.
Veggie burgers that provide at least 4 grams of protein per ounce are a good rule of thumb to help ensure enough is eaten.
Fiber and Essential Nutrients in Plant-Based Burgers
Plant-based burgers beat beef burgers when it comes to fiber. Fiber aids digestion, helps you feel satisfied, and supports gut health.
Most plant-based patties are fortified with important nutrients including vitamin B12, zinc, and magnesium. Opting for plant-based burgers made with whole food ingredients like quinoa and lentils bumps up their nutritional benefits.
Lower Fat and Cholesterol Levels
Plant-based burgers have a distinct nutritional benefit—less saturated fat. In addition, they are naturally cholesterol free which is beneficial for heart health.
Individuals following vegetarian diets have been shown to have lower risks of cardiovascular disease, type 2 diabetes, and obesity. These burgers are a delicious, flavor-packed, heart-healthy alternative.
Considerations When Choosing Plant-Based Burgers
When picking the right plant-based burger, several factors can guide your decision.
Focus on burgers with simple, whole ingredients. Steer clear of those with unnatural additives, colorants, or preservatives, particularly those identified as harmful. For example, certain color additives are ranked as an “avoid” because they’re linked with cancer.
Look for well-rounded nutrition. Consider protein, fiber, vitamins, and minerals as these should complement your diet. Sodium is another ingredient that can pack a punch, with some burgers providing as much as 25% of the daily recommended sodium limit (2,300 mg).
As ingredient technology has grown, so have the brands that can replicate the taste and texture of an original burger through specialized, plant-based ingredients. The Beyond Burger has a little bit more natural flavor and texture to it. It has less sodium than the Impossible Burger.
Some plant-based options include animal-derived ingredients, like egg whites in MorningStar Grillers. Be sure to check labels to make sure they meet your individual dietary requirements, vegan, vegetarian, or allergen-free.
Brand Variety: Choices like the Beyond and Impossible Burgers are widely available. Exploring smaller brands could uncover new favorites.
Check for Added Preservatives and Additives
Others use a number of preservatives or artificial additives to extend shelf life, color, or texture. Choose options that are as minimally processed as possible and made with whole food ingredients you can understand.
For instance, Beyond Burgers use beet juice for color instead of synthetic dyes. Avoiding harmful chemicals by reading labels carefully will ensure a little peace of mind.
Compare Protein Sources and Quality
Protein quality is another consideration. Plant-based burgers are not made equally. Plant-based burger sources such as pea or soy protein provide nutritional benefits compared to fillers.
Complete protein options—those that provide all nine essential amino acids—are best. This guarantees that your body is receiving the nutrients it requires, which it especially needs to do if you eat a plant-based diet.
Analyze Sodium and Calorie Levels
Sodium and calorie levels vary significantly. Some options are similar in calories to a regular beef burger, while others could be fewer calories.
Watch sodium closely to stay below daily recommendations. Pairing these savory meals with fresh, colorful sides is a great way to keep your family’s diet well-rounded and wholesome.
Environmental Impact of Plant-Based Burgers
Reduced Carbon Footprint Compared to Meat
Plant-based burgers come in at about one-third the carbon footprint of a beef burger. Studies show that replacing a single beef burger with a plant-based one weekly for a year avoids the CO2 equivalent of driving 624 miles.
Animal agriculture contributes to about 15% of greenhouse gas emissions worldwide. This occurs both directly and indirectly, including through feed production and livestock methane emissions.
The single best thing you can do to fight climate change is choose plant-based options to reduce emissions. For instance, if alternative proteins captured half of the global protein market, this could mitigate 5 gigatons of carbon dioxide equivalent annually.
These decisions have a tangible effect, clearing the air of a host of harmful pollutants and slowing the pace of climate change.
Lower Water Usage in Production
It takes far less water to produce plant-based burgers than it does to raise animals for food. Plant-based meats use up to 99 percent less water to produce the same amount of protein.
They consume only 23% of the water required for beef, 11% for pork, and 24% for chicken. In reality, plant-based burgers can reduce water use by as much as 99% versus conventional beef.
This lower water usage contributes to important resource conservation, especially in regions with increasing water stress. Plant-based production eliminates nitrogen and phosphorus discharge, preventing water pollution and harmful algal blooms, which are detrimental to aquatic ecosystems.
Decreased Land Use for Plant-Based Ingredients
Plant-based burgers take up far less land than raising animals for meat. Plant-based crops are much more efficient in land use than livestock.
Raising livestock requires both grazing pastures and the growing of other feed crops. Land spared by shifting to plant-based diets protects natural habitats and biodiversity.
Transitioning to these substitutes would minimize deforestation and conserve ecosystems that are essential to preserving our ecological balance. Reducing land needs means more space to return to wildlife and reduce the damage caused by land-use change.
Cooking and Serving Plant-Based Burgers
Best Cooking Methods for Plant-Based Burgers
Once you start cooking plant-based burgers, a whole new world opens up—one that allows for more creative approaches that align with consumers’ tastes and textures.
Here are some tried-and-true methods:
- The smoky flavor from grilling adds depth. For plant-based patties like Impossible or Beyond, a great sear builds flavor and delivers that crusty, meaty bite. After removing from heat, lightly brush with oil to keep them from sticking.
- This method is quick and gives a crispy exterior. Cook on medium heat in a non-stick pan for the best browning. You can add a dash of soy sauce or seasoning while cooking to amp up the flavor.
- Baking is a healthier option. Preheat the oven to 375°F, and bake for approximately 10–15 minutes per side. Lightly spraying patties with oil will help to keep these burgers nice and juicy.
With some trial-and-error in these styles you’ll be sure to discover the best way to cook one to suit your taste.
Pairing Suggestions and Toppings
Mouthwatering toppings, from creamy avocado to tangy salsa or vegan mayo, take flavor to the next level.
To make your meal more balanced, pair your burger with a side of sweet potato fries or a fresh salad. Have fun with it—experiment with out-there pairings such as grilled pineapple with teriyaki sauce or spicy jalapeño with vegan cheese.
Ideas for Homemade Plant-Based Burgers
Begin with mashable ingredients, such as black beans, quinoa, or chickpeas.
For a Mediterranean flair, mix in garlic, parsley, and tahini. For added kick, add in chili powder or smoked paprika for Southwest flair. Add spices and textures to make it your own.
Tips for Purchasing Plant-Based Burgers
- Choose brands like Impossible or Beyond with ethical practices.
- Look for organic or non-GMO certifications.
- Buying in bulk saves money and reduces packaging waste.
- Local markets may offer fresher, innovative options.
Tips for Buying Plant-Based Burgers
Look for Certified Organic Options
By selecting certified organic plant-based burgers, consumers can enjoy health and environmental benefits. Organic farming prohibits synthetic pesticides and fertilizers, so there are fewer harmful chemicals in your food.
Purchasing organic products is an important step in supporting our soil health and biodiversity. For instance, organic farms promote the growth of beneficial insects and plants, attracting helpful predators that protect their crops from invasive diseases.
With every organic purchase, you’re making a positive impact on the world around you by supporting sustainable agriculture and minimizing ecological harm. Look for third-party labels, such as USDA Organic, to make sure the product is taking steps toward these promises.
Read Labels for Clean Ingredients
A short ingredient list featuring recognizable ingredients is an important one. Stay away from plant-based burgers that contain artificial flavors, colors, preservatives or added sugars, because these ingredients can negate health benefits.
Other brands, like Best Bites, use clean ingredients with no additives. They make sure there’s at least 10 grams of protein in each serving.
Truth in labeling matters—watch out for sneaky additives such as nanoparticles, which can have serious health consequences. Choose brands that use whole plant foods and skip the canola oil for a healthier burger.
Non-GMO Project Verified and gluten-free, no artificial preservatives ever, are labels to look for.
Compare Pricing and Value
Though plant-based burgers are more expensive at the register, they help prevent high future health costs. Look at nutritional value and protein quality, such as those in Impossible Burger or Beyond Meat compared to real meat.
Alternatives such as the Awesome Burger have been making inroads, valued for their great taste and quality too. Trying these products is good for you and the planet.
Research indicates that eating less than two beef burgers per week cuts greenhouse gas emissions in half. Believe it or not, this straightforward adjustment would reduce emissions by more than 5.5 billion tons!
Conclusion
When it comes to flavor, nutrition, and sustainability, plant-based burgers check all the boxes. Second, they provide a delicious alternative for anyone who wants to have a hearty meal without as much meat. They’re packed with protein, vitamins and minerals and can easily be incorporated into a healthy diet. Plus, they are creating a smaller environmental footprint than traditional burgers, which is a win for the planet.
Making the right choice becomes even simpler when products are clearly labeled and more easily found in supermarkets. Whether you’re grilling, pan-frying, or baking these burgers, they’re easy to make and versatile enough to be enjoyed for breakfast, lunch, or dinner.
Shop them and try new ones and continue to expand the beautiful, wonderful world of plant-based options. You may just discover a new favorite that delights your taste buds and aligns with your values.
Frequently Asked Questions
What are plant-based burgers made from?
Plant-based burger options are popping up on menus everywhere and are made of ingredients such as pea protein, soy, mushrooms, beans, and grains. They’re meant to taste just like meat, with the texture of it as well, but still be 100 percent plant-based.
Are plant-based burgers healthy?
My answer is yes, they can! They tend to be lower in saturated fat and cholesterol than meat-based burgers. That said, some can be quite high in sodium, so be sure to check the nutritional information on the label.
Do plant-based burgers taste like meat?
A lot of plant-based burgers are designed to imitate the taste and texture of actual meat products. Popular brands such as Beyond Meat and Impossible Foods rely on cutting-edge processes to create a meat-like experience.
Are plant-based burgers better for the environment?
Guess what – they are! It’s true that producing plant-based burgers takes significantly less water, land, and energy than raising cattle for beef. They require less water to produce and create less greenhouse gas emissions, making them a better environmental choice.
Can you cook plant-based burgers the same way as meat burgers?
True, most plant-based burgers are grillable, stovetop-friendly, or oven-ready. For the best product, make sure to follow the cooking instructions on the package to cook thoroughly.
What should I look for when buying plant-based burgers?
Always read the ingredient list and nutrition facts panel. Choose varieties with real-food ingredients, ample protein, and less sodium. When in doubt, brands with fewer artificial additives are almost always a healthier bet.
Are plant-based burgers suitable for vegans?
While the majority of plant-based burgers are vegan, some do have animal-derived ingredients such as eggs or dairy. Be sure to check the label or package to make sure they fit your dietary requirements.