With so many people touting plant-based alternatives are the healthier option, how do you know for sure whether it’s a marketing hype or truly better for your health?
Environmentally speaking, the numbers seem to speak for themselves: producing the Impossible Burger uses 95% less land, 74% less water, and creates 87% less greenhouse gas emissions than beef. That’s apparently equivalent to a 10 minute shower, 14 driving miles, and 75 square feet of land.
But are there any potential health risks of the plant-based meat burgers that have hit our restaurant menus recently? Even though it’s plant-based, an Impossible Burger patty has 240 calories, 14g of fat (8g saturated fat), and 370mg sodium, which isn’t super nutritious. It is an improvement compared to the previous recipe though, being lower in saturated fat and sodium. However, it is still double the saturated fat content of a lean beef patty, from the coconut oil as a primary ingredient. Excessive saturated fat can lead to high cholesterol and insulin resistance, regardless of whether it comes from beef or coconut.
On the plus side, it is a fairly good source of bioavailable iron and vitamin B12, contains 3g fibre, and contains no cholesterol. Vitamin B12 and iron are micronutrients that many vegans have trouble getting enough of in their diet. The protein in the new version is also of higher quality than the original recipe, being made from soy, and is also now gluten-free.
What about the new ingredient of soy leghemoglobin?
There has been some concern about Impossible Burger’s secret sauce – soy leghemoglobin (SLH). Leghemoglobin is a globin protein, like the hemoglobin that transports oxygen in your blood, and myoglobin, giving meat its red color. Leghemoglobin is a plant globin, and soy leghemoglobin (SLH) is the variant found on the roots of the soy plant. Its purpose is to convert nitrogen into nutrients for the plant.
The active ingredient of globins is a molecule called heme. When you heat up an Impossible Burger, the leghemoglobin releases its heme, just the same way myoglobin in beef would release its heme. Iron-rich heme imparts meat its characteristic flavour, which is why Impossible burgers tend to taste ‘beefier’ than its counterparts.
There are qualms about SLH’s safety over two issues: humans have eaten globins in various forms before, including other types of leghemoglobin (just not SLH) like that in alfalfa or bean sprouts. But soybean roots (which contain the SLH)? We humans have never consumed it in our history.
The second issue is that Impossible doesn’t get SLH from soy plants. Instead, it uses genetically modified yeast to produce SLH. Just like yeast brews beer, but instead of making alcohol, it produces this heme product. It also is purified to 80% SLH, meaning that the special sauce consists 20% of 40 other proteins produced by the yeast that may not have been evaluated by FDA. This has raised alarm for GMO opponents. But Impossible burger itself doesn’t contain the GMO yeast, just the proteins produced by it.
The FDA has approved of SLH as “Generally recognized as safe” (GRAS) at the level in Impossible burgers (0.8%). Othre food additives we regularly eat that are GRAS include MSG, caffeine, mycoprotein (in Quorn), and artificial sweeteners and colours. The biggest concern with proteins is food allergies, and scientists have found there is no risk of allergies to leghemoglobin. The company has also done a study on rats over 28 days to find no toxicity concern for SLH (no changes for body weight, eye problems, reproductive problems or DNA mutations). It is a very short study and on rats though, so again, we don’t know its long-term safety for humans.
People are wary of its long-term effects on our body due to heme iron in SLH. The AICR has concluded that there is limited evidence of association of increased risk of colorectal cancer with higher levels of heme iron. Too much heme iron intake may create free radicals that can cause DNA damage in the colon. For vegetarians who do not eat a lot of meat/heme products, it is less likely for the iron to cause damage because vegetarians are likely to be lacking in iron. This means more of the iron will be used up by the body for other processes, rather than causing mutations in the colon.
There is a stronger link of colorectal cancer being associated with red meat (probable evidence) rather than heme iron on its own (limited evidence). Other components in red meat (other than heme iron) can contribute to its carcinogenity, including formation of HCAs (heterocyclic amines) and PAHs (polycyclic aromatic hydrocarbons), which are formed during high-heat cooking of red meat (not plant-based protein).
So is the Impossible Burger healthy?
This doesn’t necessarily mean that Impossible burger is definitely healthier, or less healthy, than beef burgers. Just like hydroponic vegetables, inulin or artificial sweeteners, we just don’t know for sure what effects these new food technologies will have on our body. Some of these may have beneficial effects that we were not aware about: like hydroponic vegetables cultivated to have more vitamins and antioxidants, while inulin can be a source of soluble fibre. A GMO yeast has also been made to produce beta-carotene enriched bread, providing vitamins likely to be beneficial for human health. Some new foods may have adverse effects in the long-term that may take decades to fully unravel the degree to which we should be concerned: such as for artificial sweeteners and its effect on our mood, satiety and microbiome. The truth is, as SLH is such a new food, we just don’t know the long-term effects because there hasn’t been time to study it. So it’s hard to say with certainty whether it will have any impact on your health. But, if it’s any consolation, a recent toxicology study found that SLH is generally safe to be eaten in foods. There were no effects in quantities up to ~4798mg/kg/day (for an average 70kg person, it would be 33,500mg): One Impossible burger contains only up to 904mg.
There’s no need to be alarmist about the potential risks involved. It’s likely that someone who eats a lot of red meat may have more risk in eating the Impossible burger, than a vegetarian who’s deficient in iron who may actually benefit from the heme iron. We evaluate the level of risk in our life all the time, and still do things daily that aren’t the best for our health, because it brings value in other ways. Everything in excess is likely not good for us. We know that not using sunscreen can increase our risk of cancer yet most of us don’t use sunscreen daily. We know that acrylamide from toast, or eating pork and bacon can cause cancer, yet we still eat it because we like their taste. We also know that not eating enough fruit and veg, and taking sugary drinks are linked with heart disease and diabetes, but we still continue to do this. It’s good to put into context so that we don’t over-worry about every single thing, to enjoy life a little. If you feel like having the Impossible burger once in a while because you’re a vegetarian craving for a meaty taste, it’s probably fine. If you’re a meat-eater looking for a healthier alternative, there are actually better choices out there.
Ultimately, you should consider it nutritionally like a red meat. I’d recommend consuming it no more than twice a week. The jury is out on how the Impossible Burger fares in terms of our health compared to beef, because of the potential unknown long-term risks of SLH vs. known risks of eating red meat. If we had to be pedantic, nutritionally speaking, between the two main competitors, I’d say the Beyond Burger could be the lower-risk option than Impossible, because Beyond uses beet extract (which is actually high in antioxidants and a known food humans have eaten for centuries) for the ‘bleeding’ characteristic. Beyond Burger also has less saturated fat than Impossible.
Nutritional Comparison between Impossible Ingredients and Beyond Ingredients
When it comes to comparing the nutritional profiles of Impossible Ingredients and Beyond Ingredients, both brands offer products that are healthier alternatives to traditional meat. While the specific values may vary depending on the product, here is a general breakdown of the key nutrients found in their respective meat substitutes:
- Protein: Both Impossible Ingredients and Beyond Ingredients provide a comparable amount of protein per serving, with around 20 grams of protein per patty. This makes them suitable options for those looking to meet their protein needs without consuming meat.
- Fat: Impossible Ingredients and Beyond Ingredients have lower levels of saturated fat compared to traditional meat. However, it is worth noting that Impossible Ingredients contains slightly more total fat compared to Beyond Ingredients. This is due to the use of coconut oil in their products, which contributes to the overall fat content.
- Cholesterol: Neither Impossible Ingredients nor Beyond Ingredients contain any cholesterol, making them heart-friendly options for individuals concerned about their cardiovascular health.
- Fiber: Beyond Ingredients tends to have a slightly higher fiber content compared to Impossible Ingredients. This is due to the use of plant-based ingredients such as peas and mung beans, which are naturally high in fiber.
While both brands offer products that are nutritionally beneficial, it is important to consider individual dietary needs and preferences when making a choice between Impossible Ingredients and Beyond Ingredients.
Consider also what you’re pairing with your Impossible burger: adding mayo and fries would add a lot of extra calories and saturated fat, while enjoying it with vegetables, a wholegrain bun, and healthier condiments like avocado would bring up the health factor leaps and bounds. We know that eating fibre has been shown to reduce the negative effects of red meat in the colon (acting like a sponge to reduce any carcinogenic compounds’ contact with our colon cells), so it’s all about looking at your whole diet!
Comprehensive Nutrition Comparison Table of Various Burger Patties
One quarter-pounder patty (113g) | Original Impossible Burger (does not seem to be in SG) | Impossible Burger 2.0 (New Recipe: in SG restaurants) | Beyond Burger | Veggie Soy Patty | Quorn Burgers (each patty is 50g, but nutrition info is presented in 113g for comparison) | 93% lean beef patty |
Energy | 290 calories | 240 calories | 170 calories | 177 calories | 197 calories | 219 calories |
Fat | 17g | 14g | 20g | 6.3g | 9.2g | 10g |
Saturated | 13g | 8g | 5g | 1.4g | 3.8g | 4g |
Cholesterol | 0mg | 0mg | 0mg | 5mg | 0mg | 99mg |
Protein | 27g | 19g | 20g | 15.7g | 17.7g | 30g |
Carbohydrates | 7g | 9g | 5g | 14.3g | 8.4g | 0g |
Fibre | 0g | 3g | 3g | 4.9g | 5.3g | 0g |
Sugar | 0g | <1g | 0g | 1.1g | 0.8g | 0g |
Sodium | 570mg | 370mg | 380mg | 569mg | 534mg (based on 1.2g salt = 473mg/100g) | 75mg |
Iron | 4mg (20%) | 4.2mg (25% RDA) | 5.5mg (30% RDA) | 2.41mg | ~0.57mg (based on mycoprotein alone) | 3.15mg |
Vitamin B12 | 2.9mcg (120%) | 3mcg (130% RDA) | Unknown | 2.01mcg | ~0mcg (based on mycoprotein alone) | 2.84mcg |
Ingredients | water, textured wheat protein, coconut oil, potato protein, natural flavors, 2% or less of: leghemoglobin (heme protein), yeast extract, salt, soy protein isolate, konjac gum, xanthan gum, thiamin (vitamin B1), zinc, niacin, vitamin B6, riboflavin (vitamin B2), vitamin B12. | Water, Soy Protein Concentrate, Coconut Oil, Sunflower Oil, Natural Flavors, 2% or less of: Potato Protein, Methylcellulose, Yeast Extract, Cultured Dextrose, Food Starch Modified, Soy Leghemoglobin, Salt, Soy Protein Isolate, Mixed Tocopherols (Vitamin E), Zinc Gluconate, Thiamine Hydrochloride (Vitamin B1), Sodium Ascorbate (Vitamin C), Niacin, Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Vitamin B12 | pea protein isolate, expeller-pressed canola oil, refined coconut oil, water, yeast extract, maltodextrin, natural flavors, gum arabic, sunflower oil, salt, succinic acid, acetic acid, non-GMO modified food starch, cellulose from bamboo, methylcellulose, potato starch, beet juice extract (for color), ascorbic acid (to maintain color), annatto extract (for color), citrus fruit extract (to maintain quality), vegetable glycerin. | Mycoprotein (41%), Rehydrated Free Range Egg White, Textured Wheat Protein (Wheat Flour, Stabiliser: Sodium Alginate; Colour: Plain Caramel), Onions, Vegetable Oils (Palm, Rapeseed), Flavouring (contains Smoke Flavourings), Milk Proteins, Roasted Barley Malt Extract, Firming Agents: Calcium Chloride, Calcium Acetate. |
Out of all the available pre-made options analysed in the table, the healthiest (considering all factors) would probably be the veggie soy patty. It is lowest in saturated fat but still a fairly good source of protein and iron without the cons of heme iron in red meat. Some example products available in Singapore include this soy-based one and this mushroom-walnut one. The Quorn patty is also a pretty healthy choice, albeit with less iron. However, the sodium content of all these products are quite high, and they are all processed products with additives. So the healthiest option would still be to have a homemade veggie-based or lean chicken-based patties or grilled fish burger, as the ingredients are all natural rather than manufactured!