Are Plant-Based Meats Actually Good for You? Experts Say They Might Be — If You Choose the Right Ones

Plant-based meats were once the rising stars of the grocery aisle, promising a tasty, eco-friendly way to eat less meat. But lately, sales in the U.S. have cooled — and many people aren’t sure if these products are really healthy.

Nutrition experts and researchers say there’s more to the story. While these meat alternatives are “ultraprocessed,” they might still offer big benefits for personal health and the planet — if you know what to look for.

Here’s what’s really going on with plant-based meat, what the latest science says, and what to keep in mind before your next burger night.

What Are Plant-Based Meats, and Why Do They Matter?

Plant-based meats are products designed to look, cook, and taste like real meat — but they’re made entirely from plants. Think of brands like Beyond Meat and Impossible Foods, whose burgers even “bleed” like beef.

These alternatives are part of a global push to reduce meat consumption. That’s because raising animals for food is a major source of greenhouse gas emissions. According to the nonprofit Good Food Institute, swapping just one beef burger for a plant-based one can cut emissions by up to 98% and land use by 97%.

But the buzz has faded. Sales in the U.S. have slowed, and health professionals haven’t fully embraced them. The reason? Many see them as ultraprocessed foods — a label that’s often linked with negative health outcomes.

Can Ultraprocessed Foods Be Healthy?

The term ultraprocessed often makes people think of junk food. These are products that go through heavy industrial processing, often include additives, and rarely resemble the ingredients they started from.

Plant-based meats fit that definition. They’re often made using methods like extrusion, and they include ingredients like binders, preservatives, colorings, and even GMOs. For example, Impossible Burger uses a genetically modified yeast to create heme, the molecule that makes it look and taste like beef.

Still, experts say not all ultraprocessed foods are created equal.

“We need to get to a place where we start to rate ultraprocessed foods,” said dietitian Joy Bauer, who consults for Beyond Meat. “There are some that are super healthy and can help people move in positive directions.”

Some manufacturers are already responding. Both Beyond Meat and Impossible Foods have reformulated their products to be lower in saturated fat and sodium, while still delivering taste and protein.

What About Fat, Salt, and Other Nutrients?

One major concern is saturated fat, which can raise the risk of heart disease. Early versions of plant-based meats often had similar saturated fat levels as real beef, mainly due to coconut oil — which is nearly all saturated fat.

But changes are happening.

• Impossible Foods now uses less coconut oil in its flagship burger, dropping saturated fat from 8 grams to 6 grams.
• Beyond Meat switched from coconut oil to avocado oil, cutting saturated fat to as little as 1–2 grams in some products.

Salt is another issue. Many plant-based burgers still contain more sodium than unseasoned meat. But researchers point out that people usually add salt when cooking regular meat anyway.

In one study led by Stanford nutrition researcher Dr. Christopher Gardner, participants ate beef for two months, then switched to Beyond Meat products. Salt intake and blood pressure stayed the same — but participants lost weight and had lower levels of “bad” LDL cholesterol after the plant-based phase.

Are New Plant-Based Products Healthier?

Yes, some new versions are noticeably better. Nutrition scientist Roberta Alessandrini from PAN International studied plant-based meats in the UK and Australia. She found that recent products are now:

• Lower in salt
• Lower in saturated fat
• Equal in protein
• Much higher in fiber (meat has none)

Some companies are also simplifying their ingredient lists, using a variety of plant proteins — like lentils, peas, soy, and brown rice — to offer complete proteins.

“Sodium is now down 20%,” said Beyond Meat’s Shira Zackai. “And the ingredient list is streamlined.”

What Should You Look for on the Label?

Experts recommend reading the nutrition label carefully — especially for:

• Saturated fat: Less is better. Aim for saturated fat to be less than one-third of total fat.
• Sodium: Keep an eye on salt. Harvard’s Dr. Walter Willett suggests looking for products with about 1 milligram of sodium per calorie.
• Healthy fats and complete proteins: Products with nuts, soy, or legumes tend to be more nutritious than starch-heavy ones.

“Salt and saturated fat are the two really important factors,” Willett said. “But taste matters too — otherwise, people won’t stick with it.”

Can These Products Help the Planet?

Experts agree: If people eat more plant-based meat instead of animal meat, it could help reduce climate change, deforestation, and water use.

But there’s a catch — price.

“These products are quite a bit more expensive than basic hamburger,” Willett said. “To really make a difference, they need to be price competitive so people can afford to eat them regularly.”

The Bottom Line

Plant-based meats are here to stay, and they’ve come a long way since they first hit store shelves. While they’re technically ultraprocessed, new versions are healthier, tastier, and more eco-friendly than ever.

If you want to reduce meat in your diet — for your health or the planet — these products can be a smart option. Just be sure to check the label, compare brands, and look for lower saturated fat and sodium.

Eating better doesn’t have to mean giving up burgers. Sometimes, it just means choosing a different kind.