Forever Health

Introduction

Plant‑based burgers like the Beyond™ Burger are trending as a supposedly healthier alternative to red meat. But do they actually keep your blood sugar steadier? I put a popular Beyond Burger patty to the test while wearing a continuous glucose monitor (CGM) and compared the results with a lean beef patty. Here’s what I learned.

Nutrition Snapshot

A 4‑oz Beyond Burger contains about 270 calories, 20 g fat (6 g saturated), 5 g carbohydrates (3 g fibre) and 20 g protein along with 380 mg sodium【907558684019937†L91-L100】. By contrast, a 4‑oz lean ground beef patty has roughly 200 calories, 12 g fat, 0 g carbs, and 24 g protein with minimal sodium.

Glucose Response Snapshot

• Lean beef patty (no bun): +15 mg/dL rise – virtually no carbs so glucose stayed flat.
• Beyond Burger patty (no bun): +25 mg/dL rise – the added starches and fibre increased the spike slightly.
• Beyond Burger on a bun: +50 mg/dL rise – most of the spike came from the refined flour bun and condiments.

Why Plant‑Based Burgers Can Spike You

• Processed starches and oils: Beyond burgers are made from pea, mung bean and rice proteins plus canola and coconut oils. The added starch and sugar create 5 g of carbs per patty【907558684019937†L91-L100】, unlike beef which has zero carbs.
• High sodium and saturated fat: Each patty packs around 380 mg sodium and 6 g saturated fat, similar to or higher than some beef burgers【907558684019937†L91-L100】【603560627966920†L94-L129】.
• Ultra‑processed ingredients: Plant‑based patties use isolates, gums and flavours that make them behave more like processed foods. Highly processed foods are digested faster and tend to raise blood sugar more quickly.

Potential Benefits

• Protein and fibre: Beyond burgers deliver 20 g protein and 3 g fibre per patty, plus vitamin B12, iron and zinc that vegetarians might lack【603560627966920†L94-L129】.
• Lower total fat: They contain less total fat than many beef burgers and avoid cholesterol.
• Environmental impact: Plant‑based burgers have a smaller carbon footprint than beef production.

Downsides & Considerations

• Sodium & saturated fat: Despite being plant‑based, they still contain significant saturated fat from coconut oil and high sodium for flavour【907558684019937†L91-L100】【603560627966920†L165-L179】.
• Processed nature: Ultra‑processed foods may contribute to insulin resistance and weight gain.
• Allergens: They contain pea protein which can trigger allergies in some individuals.

Tips for Enjoying Plant‑Based Burgers

1. Read labels: Choose patties with fewer additives and lower sodium.
2. Skip the bun: Serve your patty in a lettuce wrap or on a bed of salad to avoid refined carbs.
3. Add fibre: Pair with vegetables, avocado or a side salad to slow digestion and blunt glucose spikes.
4. DIY: Make your own veggie burgers from beans, quinoa and vegetables for whole‑food nutrition.
5. Balance your plate: Whether you eat beef or plant‑based burgers, include plenty of fibre, healthy fats and protein to keep your glucose curve steady.

Bottom Line

Beyond burgers can be part of a balanced diet, but they’re not automatically healthier than beef. They contain processed starches and oils that add carbohydrates and sodium, leading to bigger blood‑sugar spikes than lean beef. If you enjoy them, skip the bun, load up on veggies and treat them like an occasional indulgence rather than a daily staple.Introduction

Plant‑based burgers like the Beyond™ Burger are trending as a supposedly healthier alternative to red meat. But do they actually keep your blood sugar steadier? I put a popular Beyond Burger patty to the test while wearing a continuous glucose monitor (CGM) and compared the results with a lean beef patty. Here’s what I learned.

Nutrition Snapshot

A 4‑oz Beyond Burger contains about 270 calories, 20 g fat (6 g saturated), 5 g carbohydrates (3 g fibre) and 20 g protein along with 380 mg sodium【907558684019937†L91-L100】. By contrast, a 4‑oz lean ground beef patty has roughly 200 calories, 12 g fat, 0 g carbs, and 24 g protein with minimal sodium.

Glucose Response Snapshot

• Lean beef patty (no bun): +15 mg/dL rise – virtually no carbs so glucose stayed flat.
• Beyond Burger patty (no bun): +25 mg/dL rise – the added starches and fibre increased the spike slightly.
• Beyond Burger on a bun: +50 mg/dL rise – most of the spike came from the refined flour bun and condiments.

Why Plant‑Based Burgers Can Spike You

• Processed starches and oils: Beyond burgers are made from pea, mung bean and rice proteins plus canola and coconut oils. The added starch and sugar create 5 g of carbs per patty【907558684019937†L91-L100】, unlike beef which has zero carbs.
• High sodium and saturated fat: Each patty packs around 380 mg sodium and 6 g saturated fat, similar to or higher than some beef burgers【907558684019937†L91-L100】【603560627966920†L94-L129】.
• Ultra‑processed ingredients: Plant‑based patties use isolates, gums and flavours that make them behave more like processed foods. Highly processed foods are digested faster and tend to raise blood sugar more quickly.

Potential Benefits

• Protein and fibre: Beyond burgers deliver 20 g protein and 3 g fibre per patty, plus vitamin B12, iron and zinc that vegetarians might lack【603560627966920†L94-L129】.
• Lower total fat: They contain less total fat than many beef burgers and avoid cholesterol.
• Environmental impact: Plant‑based burgers have a smaller carbon footprint than beef production.

Downsides & Considerations

• Sodium & saturated fat: Despite being plant‑based, they still contain significant saturated fat from coconut oil and high sodium for flavour【907558684019937†L91-L100】【603560627966920†L165-L179】.
• Processed nature: Ultra‑processed foods may contribute to insulin resistance and weight gain.
• Allergens: They contain pea protein which can trigger allergies in some individuals.

Tips for Enjoying Plant‑Based Burgers

1. Read labels: Choose patties with fewer additives and lower sodium.
2. Skip the bun: Serve your patty in a lettuce wrap or on a bed of salad to avoid refined carbs.
3. Add fibre: Pair with vegetables, avocado or a side salad to slow digestion and blunt glucose spikes.
4. DIY: Make your own veggie burgers from beans, quinoa and vegetables for whole‑food nutrition.
5. Balance your plate: Whether you eat beef or plant‑based burgers, include plenty of fibre, healthy fats and protein to keep your glucose curve steady.

Bottom Line

Beyond burgers can be part of a balanced diet, but they’re not automatically healthier than beef. They contain processed starches and oils that add carbohydrates and sodium, leading to bigger blood‑sugar spikes than lean beef. If you enjoy them, skip the bun, load up on veggies and treat them like an occasional indulgence rather than a daily staple.