Beyond Meat's PLT is advertised at a McDonald's in London, Ontario during a trial that ended in April. GEOFF ROBINS / AFP via Getty Images
McDonald's' ended a highly-publicized six-month trial of a meatless Beyond Meat burger April 6 without announcing any plans to continue or expand the partnership, CBC News reported Thursday. Instead, it simply removed the burger's information from its website.
<p>Beyond Meat's shares plunged as much as 10 percent following the CBC story, as investors had hoped for a permanent arrangement between the alternative <a href="https://www.ecowatch.com/tag/meat-consumption" target="_self">meat</a> company and the fast-<a href="https://www.ecowatch.com/food/" target="_self">food</a> giant, according to <a href="https://markets.businessinsider.com/news/stocks/beyond-meat-stock-price-after-mcdonalds-ends-trial-vegetarian-canada-2020-6-1029343100" target="_blank">Business Insider</a>. McDonald's stock was also trading down one percent, <a href="https://www.cnbc.com/2020/06/25/beyond-meat-shares-fall-after-mcdonalds-ends-canadian-trial-of-meatless-burger.html" target="_blank">CNBC News reported</a>. And some customers also expressed disappointment.</p><p>"I was really upset because it's the only thing on the menu that I could eat," London, Ontario-based <a href="https://www.ecowatch.com/tag/vegan" target="_self">vegan</a> customer Jenna Walker-Cronk told CBC News. "I don't know how long it takes to get a product out, but I feel like, at this point, I'm not keeping my hopes up."</p>
<div id="c2b05" class="rm-shortcode" data-rm-shortcode-id="b3585b3cd96f889d22261b7b980976f8"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1255271846888574978" data-partner="rebelmouse"><div style="margin:1em 0">@aammyysmyth Hi there. Our Plant-Based Burger was being tested in several Markets until April 6th. We have no curre… https://t.co/UBEDYZdYeM</div> — McDonald's Canada (@McDonald's Canada)<a href="https://twitter.com/McDonaldsCanada/statuses/1255271846888574978">1588115104.0</a></blockquote></div>
<p>Both McDonald's and Beyond Meat insisted nothing about their relationship had changed.</p><p>"We're evaluating learnings from our recent test to inform future menu options," a McDonald's spokesperson told CBC News by email Thursday. "As we look ahead, we will plan to bring plant-based options to the menu at the right time for customers in individual markets."</p><p>Beyond Meat, meanwhile, said the trial had gone well.</p><p>"We can only comment generally and share that we were pleased with the test," Beyond Meat spokesperson Shira Zackai told CBC News by email Monday.</p>
<p>McDonald's ran two trials of the burger in dozens of restaurants in southwestern Ontario between September 30 of 2019 and April 6. It sold the burger as the PLT, for plant, lettuce and tomato, and said it was trialling the burger in Canada for a potential global rollout.</p><p>In a May earnings call, JPMorgan analyst Ken Goldman expressed doubt to Beyond Meat management about what the trial's end had meant, as Business Insider reported.</p><p>"[T]ypically if a test did well, the retailer wouldn't end it, they would expand it," Goldman said.</p>
<p>But Beyond Meat CEO Ethan Brown said that the lack of expansion did not necessarily reflect on the trial.</p><p>"I can assure you there's no issue with McDonald's ... this is a way it's been planned and the way it's being executed. And there's been no change at all," Brown said. "I can't promise you that we'll see a massive expansion tomorrow. But there's been no change in information since we began this test and got good results in the beginning and got good results at the end."</p><p>It is possible that the lack of immediate follow-up had less to do with the trial itself and more to do with the fact that it wrapped up in the midst of the <a href="https://www.ecowatch.com/tag/coronavirus" target="_self">coronavirus</a> pandemic.</p><p>"It's pretty hard to sort of make a decision on rolling out a product across the world, or even across America, when you're in the middle of a crisis," Toronto-based retail consultant Bruce Winder, who wrote a new book called <em>Retail Before, During & After COVID-19</em>, told CBC News.</p>
<p>Still, McDonald's lags behind its competitors when it comes to meatless offerings in North America. It has yet to offer a plant-based burger in the U.S., while Burger King has been selling the Impossible Burger for almost a year, CNBC pointed out. Impossible Foods also signed a deal this week to sell breakfast sandwiches at Starbucks, <a href="https://m.investing.com/news/stock-market-news/mcdonalds-dumps-beyond-burgers-shares-tumble-2212336" target="_blank">Investing.com reported</a>.</p><p>"People are increasingly aware plant-based products are going to completely replace the animal-based products in the food world within the next 15 years. That's our mission. That transformation is inevitable," Impossible CEO Patrick Brown told CNBC's Jim Cramer June 23, according to Investing.com.</p><p>McDonald's, which offers meatless burgers in countries including Finland, Sweden, India, South Africa and Australia, has promised a meatless burger will eventually be on its general menu, CBC News reported.</p>
<p>But for now, its North American customers will have to wait.</p><p>"It feels like [McDonald's is] behind everyone," Walker-Cronk told CBC News. "There's basically nothing else that I can eat there except for the french fries."</p>
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Tempeh skewers made from soybeans. AmalliaEka / Getty Images
By Jeannette Cwienk
After the coronavirus spread through a number of slaughterhouses in Germany and the United States, some people might be asking themselves how they can replace meat in their diets.
<p><br/></p>
<p class=""><em>Reposted with permission from </em><em><a href="https://www.dw.com/en/6-of-the-most-sustainable-meat-alternatives/a-53425695?maca=en-VAM_volltext_ecowatch-28485-html-copypaste" target="_blank">Deutsche Welle</a>.</em><a href="https://www.ecowatch.com/r/entryeditor/2645998363#/" target="_self"></a></p>
<p>Perhaps they're worried that meat production could collapse if facilities are in lockdown. Or maybe ethical reasons are their main concern.</p><p>The recent revelation that more than 200 workers at a slaughterhouse in western Germany were infected with COVID-19 has <a href="https://www.dw.com/en/coronavirus-modern-slavery-at-the-heart-of-german-slaughterhouse-outbreak/a-53396228" target="_blank">shed light on the catastrophic working conditions</a> in industrial meat production. But it's no secret that the sector harms people, <a href="https://www.dw.com/en/do-vegans-help-prevent-climate-change/a-49992593" target="_blank">the environment and the climate</a>, not to mention the suffering of animals.</p><p>Some 14.5% of human-produced global greenhouse gases <a href="http://www.fao.org/ag/againfo/resources/en/publications/tackling_climate_change/index.htm" target="_blank">come from the meat production industry</a>. Farm animals and their waste also cause significant environmental damage: cattle produce methane gas that negatively impacts the climate, while enormous quantities of liquid manure put groundwater at risk.</p><p>But meat consumption is increasing worldwide — even in developing countries. And the losses in nutrients are alarming. For example, 11 kilograms (24 pounds) of plant protein are required to feed an animal to get 1 kilogram of protein in the form of meat.</p><p>There are many <a href="https://www.dw.com/en/vegan-meat-the-future-of-planet-saving-plant-based-eating/a-51054861" target="_blank">alternatives to steak and sausages from animals</a> — and most of them are lower in calories, contain no cholesterol, and keep you full for longer.</p>
1. Soy Products: Schnitzel, Tofu, Tempeh
<p>The typical meat substitute in supermarkets in Europe, North America and Australia comes from soy. From burgers and goulash to sliced meat, sausages and cold cuts — a variety of products are seasoned and shaped to resemble animal products. In its native Asia, soy is mostly consumed as the fresh bean, edamame, or as tofu and tempeh.</p><p>The protein content of dried soybeans is significant — about 35-40%. On top of that, the bean contains several essential amino acids that the body needs to absorb protein. But it's also important to point out that the beans' protein content drops to about 12% after cooking. Tofu contains 7-15 grams, while tempeh and soy strips contain 18-20%.</p><p>Besides protein, soybeans also contain many unsaturated fatty acids and fat-soluble vitamins. By comparison, 100 grams of raw pork has about 18% protein, according to the GU nutrition table.</p><p>Given that 80% of the world's soybean cultivation <a href="https://www.worldwildlife.org/industries/soy" target="_blank">comes from the United States, Argentina and Brazil</a>, the bean usually travels some distance before it's consumed. But the argument that the <a href="https://www.dw.com/en/protecting-paraguays-forests-from-cows-and-soy-farms/a-16700031" target="_blank">rainforest is being cut down for tofu makes little sense</a>, because 80% of the world's soy production is actually used as animal feed. </p><p><a href="https://www.dw.com/en/eu-reaps-healthy-yield-from-us-china-soybean-spat/a-44923688" target="_blank">Farmers in Europe are now also growing soy</a>, although the conditions aren't ideal — the beans come from the subtropics, and so need a warm, humid environment to thrive. Soybeans require less water than meat production, but don't score as well on that front compared to some other legumes. </p>2. Lupins
<p><a href="https://www.dw.com/en/6-of-the-most-sustainable-meat-alternatives/a-53425695?maca=en-VAM_volltext_ecowatch-28485-html-copypaste" target="_blank">Meat alternatives made from sweet lupins</a> are becoming more popular in Germany, with shredded lupin or lupin steak no longer a rarity on supermarket shelves. Lupins are most commonly used, however, as a substitute for milk, yogurt or eggs. They're also used in gluten-free baking products because they contain no gluten.</p><p>Lupins have an impressively high amount of protein: the plant's dried beans contain at least 40%, as well as various vitamins and minerals. Unlike soybeans, lupins can cope with a dry climate and grow well in lime and sandy soils. That means conditions in Europe are better suited to lupins than soybeans.</p>3. Beans and Beyond
<p><a href="https://www.dw.com/en/can-pulses-conquer-palates-and-save-the-planet/a-19277439" target="_blank">Beans, lentils and peas also have protein in spades</a>. In their dry form, green peas contain around 23%, but that amount shrinks to 8% during cooking. Most types of beans contain 8-10% protein after cooking — more than half that of pork. These legumes aren't available as sausages or cutlets — at least not yet anyway. Still, a bean-based chili sin carne promises a decent amount of protein, as does a spread made from brown lentils instead of Leberwurst, or liver pate. Add green spelt grain, spelt or oat-flakes (17% protein) to this spread, and it becomes even healthier, as well as tasty. That's because these cereals, nuts and seeds are ideal for the absorption of protein.</p><p>All legumes, including soybeans and lupins, have a positive effect on the soil they grow in. They hardly need any fertilizer, since they draw nitrogen from the air with the help of nodule bacteria. They also enrich the earth with humus.</p>4. Seitan – Wheat Protein
<p>This meat substitute consists of wheat gluten. Its slightly fibrous texture means it is mainly used for ready-made meat alternatives. It's produced by mixing flour and water into a dough, followed by repeated rinsing to remove starch until only the protein mass remains. </p><p>As with tofu, a large amount of the vitamins and minerals are lost during this process. And then there are the many flavorings and thickeners that often get added. One advantage Seitan has over soy, though, is that the wheat or spelt it comes from can be grown in many parts of the world.</p>5. Sunflower Seeds
<p>This type of "ground meat" comes from the remnants of sunflower seeds after they've been pressed to extract oil. It contains large amounts of protein, all the essential amino acids and many B vitamins.</p><p>All nuts and seeds generally have a very high protein content. Hemp seeds top the list with more than 31%, closely followed by pumpkin seeds, peanuts (26%), almonds (21%) and sunflower seeds (19%). Nuts and seeds also contain valuable unsaturated fatty acids. This also makes them a good source of energy, in their unpressed form.</p>6. Quorn
<p>This meat substitute, known as Quorn, is made from fermented mold fungus, with added vitamins and egg protein. </p><p>Vegetarians can enjoy it fried, for example, but for vegans this highly processed product isn't an option. Still, its climate footprint is likely smaller than that of a steak, if only because the production of eggs doesn't consume as many resources as that of meat. </p>The B12 Problem
<p>Despite all the advantages that come with plant-based meat substitutes, one essential nutrient is missing: vitamin B12. Only animal products can provide sufficient bioavailable levels of it. The <a href="https://www.dge.de/en/" target="_blank">German Nutrition Society</a> recommends an intake of 3 micrograms per day. That's the equivalent of about 100 grams of beef or salmon, 150 grams of cheese, or half a liter of whole milk. That means those who don't eat animal products have to resort to food supplements to get their daily B12 dose.</p>From Your Site Articles
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Cartons of vegan dairy-free oat milk are seen in a branch of the Planet Organic healthfood store on Jan. 3 in London, England. Leon Neal / Getty Images
Oat milk is quickly becoming one of the more popular plant-based milks for everything from breakfast cereal to baking.
<p>Plant milks made from nuts, seeds, coconut, rice, and soy are largely gluten-free, so you might expect the same from oat milk. However, if you have celiac disease or gluten sensitivity, oat milk may not be the best choice.</p><p>This article explains whether oat milk is gluten-free.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/is-oat-milk-gluten-free" target="_blank">Healthline</a></em><em>.</em></p>
Many Brands Are Contaminated With Gluten
<p>Gluten is a group of proteins found in wheat, rye, and barley.</p><p>While it's safe for most people to eat, it inflames and damages the lining of the small intestine in people with <a href="https://www.healthline.com/nutrition/celiac-disease-symptoms" target="_blank">celiac disease</a> and possibly those with non-celiac gluten sensitivity. Thus, anyone with these conditions must strictly avoid gluten.<a href="https://www.ncbi.nlm.nih.gov/pubmed/28810029" target="_blank"></a></p><p>Oats are <a href="https://www.healthline.com/nutrition/gluten-in-oats" target="_blank">naturally gluten-free</a>. However, because they're often grown near wheat and processed in facilities that also handle wheat products, they're frequently cross-contaminated with gluten.</p><p>Thus, oat milk is likewise susceptible to contamination.</p><p>A Canadian study in 133 oat samples discovered that 88% were contaminated with more than 20 parts per million (ppm) of gluten — the general cutoff for a food to be considered gluten-free.</p><p>That said, one of the varieties was certified gluten-free and tested negative for gluten.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3118497/" target="_blank"></a></p><p>When researchers in the United States assessed 78 foods labeled gluten-free, 20.5% had gluten levels over 20 ppm.</p><p>Keep in mind that the Food and Drug Administration (FDA) doesn't analyze foods for gluten content. Instead, it's up to manufacturers to test the products themselves.</p><p>Some manufacturers use third-party testing labs to ensure that their products are under the threshold for gluten. These have a certification — usually shown as a small stamp on the packaging — that ensures the product is indeed gluten-free.</p><p>If you can't consume gluten, you should only buy oat milk that's certified gluten-free.</p><p><strong>Summary</strong></p><p><strong></strong>Although naturally gluten-free, oats are frequently cross-contaminated with gluten. Therefore, there's a good chance that your oat milk isn't gluten-free unless it's certified as such.</p>Gluten-Free Oat Milk Options
<p>If you don't have a health reason that requires you to avoid gluten, any kind of oat milk is safe to drink.</p><p>However, if you follow a gluten-free diet, you should <a href="https://www.healthline.com/nutrition/how-to-read-food-labels" target="_blank">read labels carefully</a> to find products that are certified gluten-free.</p><p>Oatly is one oat milk brand whose U.S. products are certified gluten-free. Planet Oat, Califia Farms, and Elmhurst all state that their oat milk is gluten-free but don't have third-party certification.</p><p><strong>Homemade Version</strong></p><p>Gluten-free oat milk is also easy to make yourself, using only two ingredients — certified gluten-free oats and water. Here's a basic recipe:</p><ol><li>Soak 1 cup (80 grams) of certified gluten-free oats in water — enough to cover them — for about 15 minutes.</li><li>Drain the oats and blend with up to 4 cups (945 mL) of <a href="https://www.healthline.com/nutrition/7-health-benefits-of-water" target="_blank">water</a> for about 30 seconds. Use less water if you prefer a thicker beverage.</li><li>Strain the mixture through a fine-mesh strainer.</li><li>Chill before serving.</li></ol><p><strong>Summary</strong></p><p><strong></strong>Several brands offer gluten-free oat milk. Nonetheless, if you can't find certified products, you can make your own oat milk with certified gluten-free oats and water.</p>How is Oat Milk Made?
<p>Oat milk is made by soaking whole oats in water, milling the softened mixture, and straining the liquid from the solids. The manufacturer may add other ingredients like sweeteners or vitamins before the drink is homogenized to make it creamy and milk-like.<span></span></p><p>Oats are a particularly good source of beta glucan, a soluble fiber that gives oat milk its thick consistency and may boost heart health by lowering LDL (bad) cholesterol. Notably, studies suggest that oat beverages have this same effect.</p><p>A 1-cup (240-mL) serving of oat milk provides:</p><ul><li><strong>Calories:</strong> 120</li><li><strong>Protein: </strong>3 grams</li><li><strong>Fat: </strong>5 grams</li><li><strong>Carbs:</strong> 16 grams</li><li><strong>Fiber:</strong> 2 grams</li></ul><p><strong>Summary</strong></p><p><strong></strong>Oat milk is made by soaking and milling oats, then separating the liquid. Oat milk's creamy texture is owed to its beta glucan, a healthy type of soluble fiber.</p>The Bottom Line
<p>While oats are a gluten-free grain, many are cross-contaminated with gluten — meaning that not all oat milks are gluten-free.</p><p>If you have celiac disease or <a href="https://www.healthline.com/nutrition/gluten-sensitivity-is-real" target="_blank">gluten sensitivity</a>, you should only buy oat milk that's certified gluten-free by a third-party organization.</p><p>Otherwise, you can make this thick, creamy <a href="https://www.healthline.com/nutrition/best-milk-substitutes" target="_blank">plant-based milk</a> at home using certified gluten-free oats and water.</p>From Your Site Articles
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Beyond Burger in the fresh meat section of a supermarket on July 10, 2019. UBC Media Relations / CC BY 2.0
While meat processing facilities shut down and cause shortages in the beef and pork supply chains, Beyond Meat and Impossible Foods are seeing a spike in sales during the coronavirus pandemic, as The Hill reports.
<p>Beyond Meat has seen its shares soar 134 percent since mid-March, as retailers request rushed deliveries to refill shelves across the country, a company spokesperson said, as <a href="https://www.marketwatch.com/story/impossible-foods-beyond-meat-see-spike-in-demand-as-coronavirus-wreaks-havoc-on-meat-supply-2020-05-05" target="_blank">Marketwatch</a> reported. Beyond Meat shares shot up 26 percent in trading Wednesday.</p><p>A 141 percent jolt in first-quarter revenue and profit "exceeded our expectations despite an increasingly challenging operating environment due to the COVID-19 health crisis," said Ethan Brown, chief executive of Beyond Meat, in a <a href="https://investors.beyondmeat.com/news-releases/news-release-details/beyond-meatr-reports-first-quarter-2020-financial-results?mod=article_inline" target="_blank">statement</a> announcing the results, as <a href="https://www.marketwatch.com/story/impossible-foods-beyond-meat-see-spike-in-demand-as-coronavirus-wreaks-havoc-on-meat-supply-2020-05-05" target="_blank">Marketwatch</a> reported.</p>
<p>Similarly, Impossible Foods, which is not a publicly traded company, announced that demand for its Impossible Burger has "skyrocketed among home chefs," according to <a href="https://www.vox.com/future-perfect/2020/5/5/21247286/plant-based-meat-coronavirus-pandemic-impossible-burger-beyond" target="_blank">Vox</a>. It will start selling its burgers at Kroger's 1,700 stores nationwide, a huge increase from the 150 stores that sold its burgers at the start of 2020. In total, its <a href="https://www.ecowatch.com/tag/vegan">plant-based</a> meat is available at 2,700 U.S. grocery stores, including Albertsons, according to <a href="https://www.forbes.com/sites/andriacheng/2020/05/05/with-crimped-animal-meat-supply-coronavirus-may-open-big-consumer-appetite-for-plant-based-meat-from-beyond-meat-impossible-foods/#7bf6ad662920" target="_blank">Forbes</a>.</p><p>"Our existing retail partners have achieved record sales of Impossible Burger in recent weeks," said the company's president, Dennis Woodside, in a statement, as <a href="https://www.vox.com/future-perfect/2020/5/5/21247286/plant-based-meat-coronavirus-pandemic-impossible-burger-beyond" target="_blank">Vox</a> reported. "We expect our retail footprint to expand more than 50-fold in 2020 alone, and we are moving as quickly as possible to expand with additional outlets and in more retail channels."</p><p>According to <a href="https://www.vox.com/future-perfect/2020/5/5/21247286/plant-based-meat-coronavirus-pandemic-impossible-burger-beyond" target="_blank">Vox</a>, the way Impossible Foods manufactures its products protects it from the worst of the pandemic. "Its supply chain is obviously unaffected by recent meat plant closures, and its workers are not contracting Covid-19 at high rates because they do not have to work shoulder to shoulder like their meatpacking counterparts."</p><p>"We've always planned on a dramatic surge in retail for 2020 — but with more and more Americans eating at home under 'shelter-in-place' orders, we've received requests from retailers and consumers alike," Impossible Foods President Dennis Woodside said in a statement, as <a href="https://thehill.com/business-a-lobbying/496334-demand-for-plant-based-meat-soars-during-coronavirus" target="_blank">The Hill</a> reported.</p>
<p>Now that Costco and Kroger are limiting the amount of <a href="https://www.ecowatch.com/tag/meat-consumption" target="_self">meat</a> people can buy, Beyond Meat and Impossible Foods are looking to fill in the gaps by offering bulk products. In an earnings call on Tuesday, Brown said that Beyond Meat is introducing lower-priced bulk value packs to grocers as they struggle with supply shortages of animal protein, according to <a href="https://www.forbes.com/sites/andriacheng/2020/05/05/with-crimped-animal-meat-supply-coronavirus-may-open-big-consumer-appetite-for-plant-based-meat-from-beyond-meat-impossible-foods/#7bf6ad662920" target="_blank">Forbes</a>.</p><p>"Our biggest focus is to provide solutions for consumers as they have meat disruptions," Brown said on the call. "There is an opportunity for consumers to be aware of a different model. There are more opportunities to be relevant to customers."</p>The move away from animal-protein, which is resource-intensive to grow and raise, making it a leading cause of the <a href="https://www.ecowatch.com/tag/climate-crisis" target="_self">climate crisis</a>, has helped Beyond Meat and Impossible Foods make headway into new markets. Starbucks in China has started to sell Beyond Meat.
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Slashing U.S. Meat Consumption by Half Could Cut Diet-Related Greenhouse Gas Emissions by 35%, Study Finds
01 May
Climate
People queue to buy vegan food at a food truck during the Calais Vegan Festival organized by the French association Farplace on Sept. 8, 2018, in Calais. PHILIPPE HUGUEN / AFP via Getty Images
By Andrea Germanos
A new study highlights how addressing U.S. diets could help tackle the climate crisis, finding that if Americans cut their consumption of animal-based foods by half, it could prevent 1.6 billion tons of greenhouse gas emissions by 2030.
<p>The <a href="http://css.umich.edu/publication/implications-future-us-diet-scenarios-greenhouse-gas-emissions" target="_blank">study</a> was conducted by researchers at the University of Michigan and Tulane University and was commissioned by <a href="https://www.ecowatch.com/tag/conservation">conservation</a> group Center for Biological Diversity.</p><p>Gradually swapping out by 2030 half of all animal-based foods — including beef, eggs and dairy — for <a href="https://www.ecowatch.com/tag/vegetarian">plant-based</a> foods such as legumes and soy products could result in a 35% decrease in U.S. diet-related emissions, estimated the study. That equals a decline of roughly 224 million metric tons of emissions per year in 2030 — the equivalent of the annual emissions of 47.5 million passenger vehicles, said the researchers.</p>
<p>If U.S. beef consumption is also cut by 90%, the climate benefits could be even bigger, the analysis found.</p><p>That further-reaching change has the potential to bring about a 51% reduction in U.S. dietary-related greenhouse gas emissions (GHGE) by leading to a cumulative decrease of 2.4 billion metric tons of greenhouse gas emissions by 2030.</p><p>Those possible changes are due to the heavy carbon footprint of the average U.S. diet. From the study:</p><p>The total emissions associated with producing the average U.S. diet amounts to 5.0 kg CO2 eq. per person per day. Whereas red meat (beef, pork, lamb) represents 9% of the calories available from this diet, it contributes 47% of the GHGE. All animal-based foods combined (red meat, poultry, fish/seafood, eggs, dairy and animal based fats) represent 82% of the baseline diet GHGE.</p><p>"While a diet shift isn't a silver bullet, it could play an important role in curbing climate change," Martin Heller, lead author of the study and a research specialist at University of Michigan's Center for Sustainable Systems at the School for Environment and Sustainability, said in a statement. "This research shows that replacing only half of our animal-based food consumption with plant-based alternatives could account for nearly a quarter of the reductions necessary for the U.S. to meet a Paris Agreement target," Heller said.</p>
<p>The Trump administration formally <a href="https://www.commondreams.org/news/2019/11/04/delivering-catastrophic-message-moment-great-urgency-trump-formally-begins-ditching" target="_blank">withdrew</a> from the global climate accord last year.</p><p>Stephanie Feldstein, population and <a href="https://www.ecowatch.com/tag/sustainability">sustainability</a> director at the Center for Biological Diversity, said the study provided clear steps for how to rein in planet-heating emissions.</p><p>"Moving the American appetite from our burger-heavy diet to plant-based eating is a powerful and necessary part of curbing the climate crisis," she said. "The COVID-19 pandemic has exposed the meat supply chain's vulnerabilities, but our food system faces even greater long-term threats from climate change. We desperately need policymakers to support sustainable diets and a resilient food system."</p><p>To help that effort, the Center for Biological Diversity has also put out a policy <a href="https://www.biologicaldiversity.org/programs/population_and_sustainability/climate/Climate-Diet-report.html" target="_blank">guide</a> outlining steps U.S. policymakers can take to successfully lower diet-related emissions.</p><p>At the federal level, the document states, the Dietary Guidelines for Americans should emphasize the importance of plant-based foods (including for protein), and urge reductions in meat and dairy consumption. At the municipal level, policymakers can enact policies to boost the "availability and acceptance of plant-based options."</p><p>"By bringing together food policy and climate policy," says the guide, "governments can provide a foundation for a healthy, climate-friendly food system."</p>
<p><em>Reposted with permission from <a href="https://www.commondreams.org/news/2020/04/30/slashing-us-meat-consumption-half-could-cut-diet-related-greenhouse-gas-emissions-35" target="_blank">Common Dreams</a>.</em></p>From Your Site Articles
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An employee restocks the meat section at a grocery store in Miami, Florida on April 13. Joe Raedle / Getty Images
Now might be a good time to go vegetarian.
As meat-processing plants close across the country to stop the new coronavirus from spreading among employees, industry leaders and experts are warning of meat shortages in the nation's grocery stores.
<p>"The <a href="https://www.ecowatch.com/food/" target="_self">food</a> supply chain is breaking," Tyson Foods chairman of the board John Tyson wrote in a full-page ad published in The New York Times, The Washington Post and the Arkansas Democrat-Gazette Sunday, as well as in a <a href="https://thefeed.blog/2020/04/26/feeding-the-nation-and-keeping-our-employees-healthy/" target="_blank">blog</a> on the company's website, as <a href="https://www.nbcnews.com/news/us-news/tyson-foods-chairman-warns-food-supply-chain-breaking-n1193256" target="_blank">NBC News reported</a>.</p>
<div id="18143" class="rm-shortcode" data-rm-shortcode-id="735fcb7cc670a03c8f18d57cc714d4e0"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1254604496359116801" data-partner="rebelmouse"><div style="margin:1em 0">In these challenging days, we have a responsibility to feed our nation and the world. Though a delicate balance, ou… https://t.co/Kt9yRUCp3D</div> — Tyson Foods (@Tyson Foods)<a href="https://twitter.com/TysonFoods/statuses/1254604496359116801">1587955996.0</a></blockquote></div>
<p>Tyson's warning came after the company closed down two pork processing plants in Waterloo, Indiana and Logansport, Indiana in order to test workers for the virus that causes COVID-19, <a href="https://edition.cnn.com/2020/04/26/business/tyson-foods-nyt-ad/index.html" target="_blank">CNN reported</a>. Other major players have also closed plants as thousands of slaughterhouse employees have tested positive for the virus. Three of the nation's largest pork plants, which together process around 15 percent of the nation's pig meat, have shuttered indefinitely: Tyson's Waterloo plant; the Smithfield Foods plant in Sioux Falls, South Dakota; and the JBS pork processing plant in Worthington, Minnesota.</p><p>"As pork, beef and chicken plants are being forced to close, even for short periods of time, millions of pounds of meat will disappear from the supply chain," Tyson wrote. "As a result, there will be limited supply of our products available in grocery stores until we are able to reopen our facilities that are currently closed."</p>
<p>Outside experts also agree that the country could see meat shortages in grocery stores. <a href="http://www.archerfinancials.com/" target="_blank">Archer Financial Services</a> commodity broker and livestock analyst Dennis Smith told <a href="https://www.nbcnews.com/news/us-news/groceries-could-see-meat-shortages-end-week-amid-plant-closings-n1193401" target="_blank">NBC News</a> that meat production was down 25 percent.</p><p>"We've just completed our third week of reduced slaughter and production," Smith told NBC News. "My guess is that about one week out, perhaps around May 1, shortages will begin developing at retail meat counters."</p><p>There is currently enough meat in freezers to keep Americans fed, NBC News reported. The challenge is with moving meat, especially fresh, to grocery stores.</p>
<h3>Worker Safety</h3><p>Slaughterhouses have been forced to close because working conditions make social distancing difficult.</p><p>"I work about two feet from my coworkers," an employee at Tyson's Waterloo plant who tested positive for the virus and asked to be identified as Donald <a href="https://edition.cnn.com/2020/04/22/us/tyson-waterloo-iowa-plant-employees-coronavirus/index.html" target="_blank">told CNN</a>. "I'm about an arm's length away from my partner. It's close."</p><p>The Waterloo plant only closed under pressure from the community. It was linked to almost half of Black Hawk County, Iowa's COVID-19 cases as of April 21.</p><p>Industry-wide, more than 5,000 meat and food processing workers have been sickened with the virus and 13 have died, according to United Food and Commercial Workers International Union figures reported by NBC News.</p>
<div id="cd07b" class="rm-shortcode" data-rm-shortcode-id="09787f66bef819aa2d587faa18a1ce4c"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1253740038237675520" data-partner="rebelmouse"><div style="margin:1em 0">America's meatpacking workers are on the frontlines of #coronavirus outbreak, putting their lives at risk to keep o… https://t.co/hE7jZV2h6p</div> — UFCW (@UFCW)<a href="https://twitter.com/UFCW/statuses/1253740038237675520">1587749893.0</a></blockquote></div>
<p>In his ad, Tyson said the company was enacting safety measures like installing temperature scanners, requiring face masks, conducting daily deep cleans and installing dividers between workstations.</p><p>However, the case of the Waterloo plant calls into question how consistently and effectively these measures are implemented.</p><p>Black Hawk County Sheriff Tony Thompson said he visited the plant April 11.</p><p>"There was no enforcement of PPE, there was no requirement. In fact, some people we saw walking around actually had masks, but they were wearing them around their neck," Thompson told CNN. "I was surprised by the lack of measures, but I was further surprised by what they thought they were doing right."</p>
<h3>Food Waste and Animal Rights</h3><p>The closure of meat processing plants has also impacted farmers and the <a href="https://www.ecowatch.com/animals/" target="_self">animals</a> they raise.</p><p>"In addition to meat shortages, this is a serious <a href="https://www.ecowatch.com/tag/food-waste" target="_self">food waste</a> issue," Tyson wrote. "Farmers across the nation simply will not have anywhere to sell their livestock to be processed, when they could have fed the nation. Millions of animals – chickens, pigs and cattle – will be depopulated because of the closure of our processing facilities."</p><p>In some places, this is already happening. Iowa farmer Al Van Beek <a href="https://www.reuters.com/article/us-health-coronavirus-livestock-insight/piglets-aborted-chickens-gassed-as-pandemic-slams-meat-sector-idUSKCN2292YS" target="_blank">told Reuters</a> he was forced to induce abortions in his pregnant sows because he had nowhere to sell his adult pigs to make room for the 7,500 piglets he was expecting.</p><p>"We have nowhere to go with the pigs," Van Beek said. "What are we going to do?"</p><p><a href="https://www.ecowatch.com/tag/animal-welfare" target="_self">Animal welfare</a> advocates, however, called out Tyson for only caring about animal lives because they could not profit from them.</p><p>"Just as disingenuous as it has been for some meat plants to blame low-paid workers for their living conditions, Tyson Foods, which slits the throats of frightened animals every day that it operates, now has the gall to seem worried about 'depopulating' — aka killing," <a href="https://www.peta.org/" target="_blank">People for the Ethical Treatment of Animals</a> (PETA) wrote in a Twitter statement.</p>
<div id="db1db" class="rm-shortcode" data-rm-shortcode-id="774730e5abb71a51fd5a011c78f27e4f"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1254913245686558720" data-partner="rebelmouse"><div style="margin:1em 0">Just as disingenuous as it has been for some meat plants to blame low-paid workers for their living conditions, Tys… https://t.co/XXDGZ2Bbmu</div> — PETA (@PETA)<a href="https://twitter.com/peta/statuses/1254913245686558720">1588029607.0</a></blockquote></div>
<p>The group recommended Tyson solve its pandemic problems by switching to <a href="https://www.ecowatch.com/tag/vegan" target="_self">vegan</a> "meat" instead.</p>
<div id="1d27d" class="rm-shortcode" data-rm-shortcode-id="35f8a071272f69708f7153f563a63cbc"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1254913247192346624" data-partner="rebelmouse"><div style="margin:1em 0">How can Tyson Foods fix its problems entirely?
By switching its plants to producing the #vegan meat that it's alr… https://t.co/YPNPuK0xeF</div> — PETA (@PETA)<a href="https://twitter.com/peta/statuses/1254913247192346624">1588029607.0</a></blockquote></div>
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Despite what some people may think, there are many ways to get enough protein on a vegan or vegetarian diet.
However, not all plant-based proteins are complete proteins, meaning protein sources that contain adequate amounts of all nine essential amino acids.
<p>Amino acids are the building blocks of proteins. While your body can make some of them, nine have to be obtained through your diet. These are referred to as essential amino acids and include:</p><ul class="ee-ul"><li>histidine</li><li>isoleucine</li><li>leucine</li><li>lysine</li><li>methionine</li><li>phenylalanine</li><li>threonine</li><li>tryptophan</li><li>valine</li></ul><p>Animal products like beef, fish, dairy, and eggs contain enough of every one of these essential amino acids. Thus, they're considered complete proteins.</p><p>However, many plant sources of protein are too low in or missing one or more of these essential amino acids. They're considered incomplete protein sources.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/complete-protein-for-vegans" target="_blank">Healthline</a></em><em>.</em></p>
<p>Still, given that plant foods contain varying amounts of amino acids, you can manage to get enough of each essential amino acid throughout the day by eating a varied diet and combining complementary plant proteins.</p><p>For example, grains like rice are too low in lysine to be considered a complete source of protein. Yet, by also eating lentils or beans, which are higher in lysine, throughout the day, you can be sure to obtain all nine essential amino acids.</p><p>Nevertheless, some people like knowing they're getting complete proteins in a particular meal.</p><p>Fortunately for vegans and vegetarians, several plant-based foods and combos contain adequate amounts of all nine essential amino acids.</p><p>Here are 13 nearly complete protein sources for vegetarians and vegans.</p>
1. Quinoa
<p>Quinoa is an ancient grain that looks similar to couscous but has a crunchy texture and nutty flavor.</p><p>As it doesn't grow from grasses like other cereals and grains, it's technically considered a pseudocereal and naturally gluten-free.</p><p>One cup (185 grams) of cooked <a href="https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa" target="_blank">quinoa</a> provides approximately 8 grams of protein.</p><p>In addition to being a complete protein, quinoa provides more magnesium, iron, fiber, and zinc than many common grains.<a href="https://www.ncbi.nlm.nih.gov/pubmed/26114306" target="_blank"><span></span></a></p><p>You can use quinoa in place of rice in most recipes. It can also be simmered in a plant source milk for a creamy, protein-rich breakfast porridge.</p><p>Though most supermarkets have quinoa in stock, buying it online may offer you a wider selection and possibly better prices.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Quinoa is a gluten-free grain that contains 8 grams of protein per 1 cooked cup (185 grams). It's also a good source of several minerals, including magnesium, iron, and zinc.</p>2. Tofu, Tempeh, and Edamame
<p>Tofu, tempeh, and edamame are all made from soybeans and make for excellent plant-based protein sources.<span></span></p><p><a href="https://www.healthline.com/nutrition/what-is-tofu" target="_blank">Tofu</a> is made from coagulated soy milk that's pressed into white blocks and comes in a variety of textures, including silken, firm, and extra-firm. As it's quite bland, tofu tends to take on the flavor of the foods with which it's cooked.</p><p>A 3-ounce (85-gram) serving of tofu provides approximately 8 grams of protein. It also offers 15% of the Daily Value (DV) for calcium, as well as smaller amounts of potassium and iron.</p><p><a href="https://www.healthline.com/nutrition/tempeh" target="_blank">Tempeh</a> is much chewier and nuttier than tofu and made from fermented soybeans, which are often combined with other seeds and grains to form a firm, dense cake.</p><p>Meanwhile, <a href="https://www.healthline.com/nutrition/edamame-benefits" target="_blank">edamame</a> beans are whole, immature soybeans that are green and have a slightly sweet, grassy flavor. They're usually steamed or boiled and can be enjoyed on their own as a snack. Alternatively, they can be added to salads, soups, or grain bowls.</p><p>Three ounces (85 grams) of tempeh contain 11 grams of protein. This serving is also a good source of fiber and iron and contains potassium and calcium.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/390236/nutrients" target="_blank"></a></p><p>A 1/2 cup (85 grams) of whole edamame provides 8 grams of protein along with a good amount of fiber, calcium, iron, and vitamin C.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Tofu, tempeh, and edamame are all derived from whole soybeans and excellent sources of complete protein. A 3-ounce (85-gram) serving of edamame or tofu provides 8 grams of protein, while the same serving of tempeh has 11 grams.<br></p>3. Amaranth
<p>Amaranth is another pseudocereal that's a complete source of protein.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5977093/" target="_blank"></a></p><p>Once considered a staple food in Incan, Mayan, and Aztec cultures, it has become a popular <a href="https://www.healthline.com/nutrition/9-gluten-free-grains" target="_blank">gluten-free grain</a> alternative.</p><p>Amaranth is a versatile grain that can be boiled for a side dish or porridge, or popped in a skillet to add texture to granola bars or salads. Similarly to quinoa, it has a delicate, nutty taste and retains its crunch even when cooked.</p><p>When ground into a flour, <a href="https://www.healthline.com/nutrition/amaranth-health-benefits" target="_blank">amaranth</a> can also be used in gluten-free baking.</p><p>One cup (246 grams) of cooked amaranth provides approximately 9 grams of protein. It's also an excellent source of manganese, magnesium phosphorus, and iron.</p><p>In fact, 1 cup (246 grams) of cooked amaranth provides more than 100% of the DV for manganese, an essential mineral that's important for brain health.</p><p>If you can't find amaranth locally, you can buy it online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Amaranth is a gluten-free pseudocereal that provides 9 grams of protein per 1 cooked cup (246 grams). It also provides more than 100% of the DV for manganese.</p>4. Buckwheat
<p>While it's not as high in protein as quinoa or amaranth, buckwheat is another pseudocereal that's a plant-based source of complete protein.</p><p>Nutty in flavor, the hulled kernels, or groats, can be cooked similarly to oatmeal or <a href="https://www.healthline.com/nutrition/gluten-free-flours" target="_blank">ground into a flour</a> and used in baking. In Japanese cooking, buckwheat is most commonly consumed in the form of noodles, which are called soba.</p><p>One cup (168 grams) of cooked buckwheat groats provides approximately 6 grams of protein.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients" target="_blank"></a></p><p>This pseudocereal is also a good source of many essential minerals, including phosphorus, manganese, copper, magnesium, and iron.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients" target="_blank"><span></span></a></p><p>You can buy buckwheat in specialty stores or online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Buckwheat is another gluten-free grain that's a source of complete protein, with 6 grams of protein per 1 cooked cup (168 grams).</p>5. Ezekiel Bread
<p>Ezekiel bread is made from sprouted whole grains and legumes, including barley, soybeans, wheat, lentils, millet, and spelt.</p><p>Two slices (68 grams) of the bread contain 8 grams of protein.</p><p>Unlike most breads, the combination of whole grains and legumes in <a href="https://www.healthline.com/nutrition/ezekiel-bread" target="_blank">Ezekiel bread</a> provides all nine essential amino acids.<a href="https://www.ncbi.nlm.nih.gov/pubmed/24583381" target="_blank"><span></span></a></p><p>Plus, studies suggest that sprouting grains and legumes increases their amino acid content, especially their content of the amino acid lysine.</p><p>For an extra protein boost, use Ezekiel bread to make a vegan BLT sandwich with tempeh instead of bacon, or toast the bread and top it with peanut butter and chia seeds.</p><p>You can look for Ezekiel bread at your local supermarket or shop for it online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Ezekiel bread is made from sprouted whole grains and legumes and contains all nine essential amino acids. Just two slices (68 grams) provide 8 grams of filling protein.</p>6. Spirulina
<p>Spirulina is a type of blue-green algae that's a popular supplement among those on vegan and vegetarian diets.</p><p>While it can be purchased as tablets, the powdered form of <a href="https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina" target="_blank">spirulina</a> can be easily added to smoothies, granola bars, soups, and salads for a boost of nutrition.</p><p>Just 1 tablespoon (7 grams) of dried spirulina provides 4 grams of protein.</p><p>In addition to being a source of complete protein, spirulina is rich in antioxidants and a good source of several B vitamins, copper, and iron.</p><p>If you would like to give spirulina a try, you can find it in specialty stores or online.</p><p><strong>Summary</strong></p><p><strong></strong>Spirulina, a supplement made from blue-green algae, is a source of complete protein. One tablespoon (7 grams) provides 4 grams of protein, as well as good amounts of B vitamins, copper, and iron.</p>7. Hemp Seeds
<p>Coming from the hemp plant <em>Cannabis sativa</em>, hemp seeds are members of the same species as marijuana, but they contain only trace amounts of tetrahydrocannabinol (THC), the psychoactive component of marijuana.</p><p><span></span>As a result, hemp seeds are unlikely to contain enough THC to cause a high feeling or any of the other psychoactive effects that are associated with marijuana.</p><p>However, there is concern that hemp seeds could become contaminated with TCH from other parts of the plant during harvesting or storing. Therefore, it's important to purchase seeds from trusted brands that test for THC.</p><p>Technically a nut, the edible whites inside of <a href="https://www.healthline.com/nutrition/6-health-benefits-of-hemp-seeds" target="_blank">hemp seeds</a> are referred to as hemp hearts and incredibly nutritious.</p><p>In addition to being a source of complete protein, hemp hearts are particularly rich in the essential fatty acids linoleic acid (omega-6) and alpha-linolenic acid (omega-3).</p><p>Three tablespoons (30 grams) of raw, hulled hemp seeds boast an impressive 10 grams of protein and 15% of the DV for iron. They're also a good source of phosphorus, potassium, magnesium, and zinc.</p><p>Hemp hearts have a mild nutty flavor and can be sprinkled over yogurt or salads, added to smoothies, or included in homemade granola and energy bars.</p><p>These tasty seeds are widely available in stores and online.</p><p><strong>Summary</strong></p><p><strong></strong>Hemp seeds are often sold as hemp hearts and incredibly nutritious. In addition to providing 10 grams of protein in 3 tablespoons (30 grams), they're a good source of essential fatty acids, iron, potassium, and several other essential minerals.</p>8. Chia Seeds
<p>Chia seeds are tiny round seeds that are often black or white.</p><p>They're unique in that they can absorb liquid and form a gel-like substance. As a result, they can be used to make puddings and pectin-free jams. They're also commonly used as an egg substitute in vegan baking.</p><p>However, <a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds" target="_blank">chia seeds</a> can also be used raw as a topping for oatmeal or salads, mixed into baked goods, or added to smoothies.</p><p>Two tablespoons (28 grams) of chia seeds provide 4 grams of protein. They're also a good source of omega-3s, iron, calcium, magnesium, and selenium.</p><p>If you would like to give chia seeds a try, stock up at your local supermarket or online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Chia seeds are tiny round seeds that contain all nine essential amino acids. Two tablespoons (28 grams) contain 4 grams of protein, as well as good amounts of omega-3 fatty acids and several essential minerals.</p>9. Nutritional Yeast
<p>Nutritional yeast is a deactivated strain of <em>Saccharomyces cerevisiae</em> that's grown specifically to be a food product.</p><p>Commercially, <a href="https://www.healthline.com/nutrition/nutritional-yeast" target="_blank">nutritional yeast</a> is sold as a yellow powder or flakes and has a distinctive umami flavor that can be used to add a cheese-like flavor to vegan dishes, such as popcorn, pasta, or mashed potatoes.</p><p>A 1/4-cup (15-gram) serving of nutritional yeast provides 8 grams of complete protein.<a href="https://vegfaqs.com/nutritional-yeast-amino-acid-profile/" target="_blank"></a></p><p>When fortified, nutritional yeast can also be an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including B12.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/575722/nutrients" target="_blank"><span></span></a></p><p>You can shop for nutritional yeast locally or online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Nutritional yeast is a deactivated strain of yeast that imparts a cheesy, umami flavor to vegan dishes. Just 1/4 cup (15 grams) provides 8 grams of protein.</p>10. Rice and Beans
<p>Rice and beans are a classic pairing that's a source of complete protein.</p><p>Both <a href="https://www.healthline.com/nutrition/brown-vs-white-rice" target="_blank">brown and white rice</a> are low in lysine but high in methionine. In contrast, beans are high in lysine but low in methionine. As such, combining them allows you to get enough of each, as well as the remaining seven essential amino acids, to count as a complete protein.</p><p>One cup (239 grams) of rice and beans provides 12 grams of protein and 10 grams of fiber.</p><p>While you can enjoy the mixture on its own, rice and <a href="https://www.healthline.com/nutrition/healthiest-beans-legumes" target="_blank">beans</a> can be topped with guacamole, salsa, and roasted vegetables for a simple, filling meal.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Together, rice and beans contain all nine essential amino acids to form a complete source of protein. Approximately 1 cup (239 grams) provides 12 grams of this nutrient.</p>11. Pita and Hummus
<p>A delicious Middle Eastern classic, pita and <a href="https://www.healthline.com/nutrition/is-hummus-healthy" target="_blank">hummus</a> are another combination that provides all nine essential amino acids.</p><p>Similarly to rice, the wheat used to make pita is too low in lysine to be considered a complete protein source. However, chickpeas — the main ingredient in hummus — are rich in lysine.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4998136/" target="_blank"></a></p><p>One medium-sized (57-gram) whole wheat pita with 2 tablespoons (30 grams) of hummus provides approximately 7 grams of protein.</p><p>In addition to serving as a snack, adding fried or baked ground chickpea balls known as <a href="https://www.healthline.com/nutrition/is-falafel-healthy" target="_blank">falafel</a> will further increase the protein content of your pita and hummus.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>The combination of pita and hummus is another classic pairing that constitutes a complete protein source. One medium-sized (57-gram) pita with 2 tablespoons (30 grams) of hummus provides 7 grams of protein.</p>12. Peanut Butter Sandwich
<p>A lunch box staple, natural <a href="https://www.healthline.com/nutrition/is-peanut-butter-bad-for-you" target="_blank">peanut butter</a> sandwiched between whole grain bread is another common combination that results in a complete protein source.</p><p>As mentioned earlier, wheat is low in lysine while pulses like peanuts make up for it by being high in lysine.</p><p>Two slices (62 grams) of whole wheat sandwich bread with 2 tablespoons (32 grams) of peanut butter provide approximately 14 grams of protein.</p><p>However, the exact amount of protein may vary depending on the brand of bread you buy.</p><p>When choosing a peanut butter, aim for a product with minimal ingredients, ideally only peanuts and maybe a bit of salt.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Wheat bread is low in lysine, but when combined with lysine-rich peanut butter, it becomes a complete protein source. One peanut butter sandwich provides approximately 14 grams of protein.</p>13. Mycoprotein (Quorn)
<p>Mycoprotein is a meat substitute product that's marketed under the name Quorn.</p><p>Made from a naturally occurring fungus called <em>Fusarium venenatum</em>, it's sometimes mixed with eggs or milk protein before being shaped into patties, cutlets, or strips. As a result, not all mycoprotein products are vegan.</p><p>Both the Food and Drug Administration (FDA) and United Kingdom's Food Standards Agency have determined that <a href="https://www.healthline.com/health/mycoprotein" target="_blank">mycoprotein</a> is safe enough to be sold to the public.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6554455/" target="_blank"><span></span></a></p><p>However, there are some concerns that the fungal ingredient in it can cause dangerous allergic reactions in some individuals.<a href="https://www.annallergy.org/article/S1081-1206(18)30218-7/fulltext" target="_blank"></a></p><p>Still, as it's a rich source of essential amino acids and low in sodium, sugar, and fat, it's a popular option for those looking for a plant-based alternative to chicken.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6554455/" target="_blank"><span></span></a></p><p>While the amount of protein varies by product, one 75-gram Quorn Chik'N patty contains 9 grams of protein.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/388023/nutrients" target="_blank"><span></span></a></p><p>If you want to give mycoprotein a try, you can find many Quorn products in stores and online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Mycoprotein, a popular meat alternative, is sold under the brand name Quorn. While the amount of protein varies by product, one Quorn Chik'N patty provides about 9 grams of complete protein.</p>The Bottom Line
<p>Despite some concerns over being able to get adequate <a href="https://www.healthline.com/nutrition/protein-for-vegans-vegetarians" target="_blank">protein on a vegan or vegetarian diet</a>, many high protein, plant-based foods are available.</p><p>Furthermore, several of these foods even provide all nine essential amino acids and are therefore considered complete proteins.</p><p>To ensure you're meeting your amino acid needs on a vegan or vegetarian diet, try incorporating a variety of these complete protein sources or combinations of nearly complete choices into your plant-based diet.</p>From Your Site Articles
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Livestock farming contributes to global warming, so eating less meat can be better for the climate.
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<iframe style="border: none" src="//html5-player.libsyn.com/embed/episode/id/13569779/height/45/theme/standard/thumbnail/yes/direction/backward/" height="45" width="100%" scrolling="no" allowfullscreen webkitallowfullscreen mozallowfullscreen oallowfullscreen msallowfullscreen></iframe><p>And Luz Calvo, professor of ethnic studies at Cal State East Bay, says that eating a <a href="https://www.ecowatch.com/tag/vegetarian">plant-based</a> diet has a long history for many Mexican people: "Our diet has … historically been rooted in eating very little <a href="https://www.ecowatch.com/tag/meat-consumption">meat</a> or sometimes even no meat at all."</p><p>Calvo is co-author of a cookbook called "<a target="_blank" href="https://arsenalpulp.com/Books/D/Decolonize-Your-Diet">Decolonize Your Diet: Plant-Based Mexican-American Recipes for Health and Healing</a>." The cookbook is based on a Mesoamerican diet – a diet that's largely composed of foods traditionally grown in Mexico and Central America, such as corn, beans, squash, and greens.</p><p>The recipes include, for example, green chile stew, pumpkin empanadas, sweet potato tacos, and enchiladas stuffed with potatoes, greens, and pumpkin seeds.</p><p>"Our hope is that our book provides plant-based recipes that are appealing to folks who have been raised eating Mexican food and are appreciating those flavors and smells and spices that are associated with their grandmother's or their great-grandmother's kitchens," Calvo said.</p><p>They say this kind of cooking can help people connect with an ancestral diet and eat in a way that is easier on the planet.</p>
<p><span></span><em>Reporting credit: Sarah Kennedy / ChavoBart Digital Media.</em><br/></p><p><em>Molly Matthews Multedo co-leads the Pinyon Foundation, which produces educational radio and digital media projects for Spanish-speaking audiences in partnership with Hispanic Communications Network.</em></p><p><em>Reposted with permission from <a href="https://www.yaleclimateconnections.org/2020/04/cookbook-offers-plant-based-recipes/" target="_blank">Yale Climate Connections</a>.</em></p>From Your Site Articles
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A vegan tortilla wrap with falafel and fresh salad. Plant-based diets have the potential to dramatically improve human and planetary health. Elena_Danileiko / iStock / Getty Images Plus
By Shireen Kassam
Many of the important benefits of a plant-based diet – particularly for climate health and animals – are well known. Yet despite the science being very clear, there remains confusion about the impact on human health.
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<p>We have long known for example, that a diet centered around whole plant-foods – fruits, vegetables, whole-grains, beans, nuts and seeds – significantly reduces the risk of <a href="https://www.sciencedirect.com/science/article/pii/S0735109717375216?via%3Dihub" target="_blank">heart disease</a>, <a href="https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002039" target="_blank">type 2 diabetes</a>, <a href="https://academic.oup.com/ajcn/article/110/3/574/5498644" target="_blank">obesity</a> and <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/ijc.31593" target="_blank">certain cancers</a>. In fact, a low-fat plant-based diet is the only diet to have been shown to actually <a href="https://dresselstyn.com/JFP_06307_Article1.pdf" target="_blank">reverse</a> established coronary artery disease. It has also been seen to reverse <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2677007/" target="_blank">type 2 diabetes</a>, enable effective and <a href="https://www.nature.com/articles/nutd20173" target="_blank">sustained weight loss</a> without portion control or exercise, and arrest the progression of early stage <a href="https://www.ncbi.nlm.nih.gov/pubmed/18602144" target="_blank">prostate cancer</a>.</p><p>Here are five additional benefits of a plant-based diet that may surprise you.</p>
<h2>1. Improves Mental Health and Well-Being<br></h2><p>Diet choices can have a major impact on mood and mental health, and there is a very good reason for this. Diet affects the health of our gut bacteria, which produce many of the hormones active in the brain. Gut bacteria thrive on fiber, which is only found in whole plant foods. So it is no surprise to find that a plant-based diet can benefit mental health.</p><p>In <a href="https://www.ncbi.nlm.nih.gov/pubmed/24524383" target="_blank">one U.S. study</a> conducted at a large insurance company, participants who were overweight or had a history of type 2 diabetes were either prescribed a low-fat <a href="https://www.ecowatch.com/tag/vegan">vegan</a> diet or asked to continue their usual diet for 18 weeks. The results showed a significant improvement in mental health, well-being and work productivity in those on the vegan diet, as well as lower levels of depression and anxiety.</p>
<h2>2. Reduces Arthritic Pain</h2><p><a href="https://www.nhs.uk/conditions/osteoarthritis/" target="_blank">Osteoarthritis</a>, the painful breakdown of cartilage in the joints, appears to be an inevitable consequence of aging. It is not reversible but it is manageable, usually with pain medication and sometimes surgery.</p><p>So what role could a plant-based diet play here? One <a href="https://www.hindawi.com/journals/arthritis/2015/708152/" target="_blank">small study</a> looking at the diet's impact showed a significant improvement in self-reported pain and functioning in people with osteoarthritis. One reason for this could be the <a href="https://www.cambridge.org/core/journals/public-health-nutrition/article/association-of-vegetarian-diet-with-inflammatory-biomarkers-a-systematic-review-and-metaanalysis-of-observational-studies/ED9F562A1AEC0E65B90A092A0427C093/core-reader" target="_blank">anti-inflammatory properties</a> of the micro-nutrients present in plant foods, as inflammation is the main cause of pain in arthritis. <a href="https://www.ecowatch.com/tag/meat-consumption">Meat-based diets</a> have the opposite effect and, in general, increase the level of inflammation in the body.</p>
<h2>3. Improves Period Pain in Women</h2><p>So if a plant-based diet can improve arthritis pain, could it also perhaps improve other types of pain? Some <a href="https://www.ncbi.nlm.nih.gov/pubmed/10674588" target="_blank">research</a> suggests it could help with period pain in women.</p><p>For this study, women swapped to a low-fat vegan diet for two menstrual cycles, and then back to their usual omnivorous diet for their next two. Pain duration and intensity and pre-menstrual symptoms were recorded and levels of a hormone affecting estrogen levels were measured.</p><p>On the low-fat vegan diet, women reported less pain duration and intensity, shorter duration of premenstrual symptoms and tests showed a lower level of estrogen. People are often surprised to hear that diet can impact hormone levels in the body. This study shows exactly that, and how lower estrogen levels can benefit women's health in a number of ways.</p>
<h2>4. Reduces the Risk of Urinary Tract Infections</h2><p>Urinary tract infections (UTIs) are one of the <a href="https://www.medicalnewstoday.com/articles/189953.php#causes" target="_blank">most common</a> causes of infection in the general population with the bacteria <em>Escherichia coli</em> (<em>E coli</em>) often being the culprit. Infection can occur because <em>E coli</em> from the intestine finds its way into the urinary tract. But UTIs can also be caused by <em>E coli</em> strains commonly found in farm animals such as chickens and pigs, so eating contaminated sources of meat can lead to infection.</p><p>Given the link between <em>E coli</em> and UTIs, It might seem obvious that those on a plant-based diet who avoid meat might have a lower risk of infection, but whether this was the case was not known for sure until recent research came out.</p><p><a href="https://www.nature.com/articles/s41598-020-58006-6" target="_blank">The analysis</a> of several studies shows that vegetarians have a 16% lower risk of UTIs compared to non-vegetarians. This confirms previous data suggesting that meat-borne bacteria are a major contributor to the risk of UTIs. Increasingly these food borne bacteria are displaying antibiotic resistance.</p>
<h2>5. Saves on Hospital Costs</h2><p>So if those following a health plant-based diet have a lower risk of ill health then surely this will save on health costs.</p><p>In a <a href="https://clinicaltrials.gov/ct2/show/NCT03204552" target="_blank">large Taiwanese study</a>, vegetarians were found to have a lower rate of outpatient visits, which translated into a 13% lower outpatient expenditure and a 15% lower total medical expenditure. So it is interesting to hypothesize the health economic impact of a plant-based diet on the UK's cash-strapped National Health Service.</p><p>In 2017, <a href="https://www.ons.gov.uk/peoplepopulationandcommunity/healthandsocialcare/healthcaresystem/bulletins/ukhealthaccounts/2017" target="_blank">spending on healthcare</a> in the UK totaled £197 billion (approximately $232 billion) – approximately £2,989 per person. If everyone in the country shifted to a vegetarian diet, this could (using the 15% reduction as a guide) reduce healthcare expenditure by £30 billion.</p><p>Plant-based diets, then, not only have the potential to dramatically improve human and planetary health, but could have significant benefits for the health of the economy too.</p>
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<em>Shireen Kassam is a visiting professor with the Health and Wellbeing Research Group at the University of Winchester.</em>
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<em>Disclosure statement: Shireen Kassam has received funding from Vegfund, Oatly and Lush.<br/>
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<em>Reposted with permission from <a href="https://theconversation.com/five-surprising-benefits-of-a-plant-based-diet-130902" target="_blank">The Conversation</a>.</em>
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Most Americans Don't Consider Environmental Impacts of Food Choices, but Are Willing to Eat More Plants, Study Finds
14 February
Food
One way to improve the environmental impact of how people eat is to make it a point of conversation. TommL / Getty Images
Recent books like We Are the Weather advocate for considering how our dietary choices affect the climate crisis, but new research shows that most Americans are not discussing the environmental impacts of their diets with friend and family, as Inverse reported.
<p>The bright side is that almost everyone surveyed said they were willing to eat more fruits and vegetables, while more than half said they were willing to cut down on red <a href="https://www.ecowatch.com/tag/meat-consumption" target="_self">meat</a> and choose <a href="https://www.ecowatch.com/tag/vegetarian" target="_self">plant-based</a> alternatives, according to a <a href="https://climatecommunication.yale.edu/publications/climate-change-and-the-american-diet/" target="_blank">new report</a> of more than a thousand adults in the U.S. by Yale University and the nonprofit Earth Day Network, as <a href="https://www.theverge.com/2020/2/13/21136515/meat-plant-based-climate-change-impossible-burger-beyond-fruit-vegetables" target="_blank">The Verge</a> reported.</p>
<p>The report, <a href="https://climatecommunication.yale.edu/publications/climate-change-and-the-american-diet/" target="_blank">Climate Change and the American Diet</a>, found that most survey participants noted a lack of information as the greatest barrier to making plant-based choices. That knowledge could influence nutrition guidelines and food marketing, if policy makers were willing to advocate for climate-friendly policies and stand up to the powerful beef and dairy lobbies. As <a href="https://www.inverse.com/science/sustainable-diets-peer-pressure-can-make-difference" target="_blank">Inverse</a> reported, making facts about plant-based meat alternatives more accessible could make a big difference, and food labels are the ideal medium to share information.</p><p>"If we do not make the connection between food that we're eating and climate change, we're doing ourselves a disservice," said Jillian Semaan, food and environment director at the Earth Day Network to <a href="https://www.theverge.com/2020/2/13/21136515/meat-plant-based-climate-change-impossible-burger-beyond-fruit-vegetables" target="_blank">The Verge</a>. "The most immediate action anyone can take [on climate change] today is to look at what they're putting on their plate and what they're putting in their body."</p>
<p>One way to improve the environmental impact of how people eat is to make it a point of conversation. The survey, which gathered answers from more than 1,000 Americans representing a cross-section of society, found that 70 percent rarely or never talk about the environmental impact of their food choices with friends or family. Nearly two-thirds of the Americans surveyed report having never been asked to eat more plant-based foods, and more than half rarely or never hear about the topic in the media, according to a <a href="https://www.eurekalert.org/pub_releases/2020-02/ysof-7po021220.php" target="_blank">summary</a> from the Yale School of Forestry and Environmental Studies.</p><p>"Many American consumers are interested in eating a more healthy and climate-friendly diet," said Anthony Leiserowitz, director of the Yale Program on Climate Change Communication, in a <a href="https://www.eurekalert.org/pub_releases/2020-02/ysof-7po021220.php" target="_blank">press release</a> accompanying the <a href="https://climatecommunication.yale.edu/publications/climate-change-and-the-american-diet/2/" target="_blank">new report</a>. "However, many simply don't know yet which products are better or worse — a huge communication opportunity for food producers, distributors and sellers."</p>
<p>In addition to the 70 percent of people who do not talk about the climate impact of the food they eat, there were some other surprising trends that <a href="https://www.inverse.com/science/sustainable-diets-peer-pressure-can-make-difference" target="_blank">Inverse</a> reported:</p><ul><li>94 percent: Are willing to eat more fruits and vegetables</li><li>54 percent: Are willing to cut down on red meat</li><li>91 percent: Are "moderately" concerned about health</li><li>67 percent: Are open to plant-based foods — fruit, vegetables, and dairy alternatives — but only if they taste better than their animal-based alternatives</li><li>63 percent: Would increase eating of plant-based food, if it costs less than meat</li><li>30 percent: Hear information about how food affects global warming at least once a month</li><li>50+ percent: Want to hear more information about food's environmental impact</li><li>50 percent: Would eat more plant-based foods if their friends and family did</li><li>13 percent: Would eat more plant-based foods if celebrities did</li></ul><p>As <a href="https://www.theverge.com/2020/2/13/21136515/meat-plant-based-climate-change-impossible-burger-beyond-fruit-vegetables" target="_blank">The Verge</a> pointed out, meat usually has a much larger carbon footprint than fruits, vegetables and grains. Raising animals for food is resource intensive, taxing land and water supplies. Demand for cattle has led to massive clear-cutting of the <a href="http://www.ecowatch.com/tag/amazon-rainforest">Amazon rainforest</a>. There's ample evidence that for people who live in affluent countries, cutting back on meat is the single best thing they can do to fight the climate crisis.</p>"This data is a wake-up call for the climate movement," said Semaan in a <a href="https://www.eurekalert.org/pub_releases/2020-02/ysof-7po021220.php" target="_blank">press release</a>. "Animal <a href="http://www.ecowatch.com/tag/agriculture">agriculture</a> is one of the major drivers of our climate crisis, we need to provide people with the relevant information that connects food choices, animal agriculture and climate change."
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Karl Tapales / Moment / Getty Images
On Valentine's Day, people celebrate all kinds of love. And chefs and foodies around the globe are showing how indulgence can often be both healthy for people and the planet. These innovators are making the case that flavorful, locally sourced plant-inspired dishes are perfect for special occasions — and also versatile for everyday mealtimes.
<p>While not all their dishes are vegetarian or vegan, their recipes showcase diverse ingredients with powerful and traditional flavors. They bring vegetables front and center — and leave meat as a side dish, a condiment, or even off the plate.<em></em></p>
<p class=""><em>Reposted with permission from </em><em><a href="https://foodtank.com/news/2020/02/20-plant-forward-chefs-loving-vegetables-this-valentines-day/" rel="noopener noreferrer">Food Tank</a>.</em><a href="https://foodtank.com/news/2020/02/20-plant-forward-chefs-loving-vegetables-this-valentines-day/" rel="noopener noreferrer"></a></p>
<p>"The sustainability reasons [to eat vegetable-centered] are evident because the production of non-plant based food is taking a clear toll on the environment," says plant-forward chef Hari Pulapaka.</p><p>Food Tank is highlighting 20 chefs proving plants are some of the most versatile ingredients for both everyday meals and special occasions.</p>
1. Alice Waters
<p>Waters is a chef, author, and food advocate, and the founder and owner of Chez Panisse Restaurant in Berkeley, California. Waters is the author of 15 books, including New York Times bestsellers The Art of Simple Food I & II, and the memoir, Coming to My Senses: The Making of a Counterculture Cook. With the belief that chefs should pay attention to the wholesomeness of food — including how ingredients are sourced — Waters is credited with providing the foundation for the plant-forward movement. Waters' recipes and menus offer occasional lapses into indulgence perfect for Valentine's Day including sweet corn soup and winter squash tortellini.</p>2. Ana Sortun
<p>Ana Sortun is the chef at Oleana in Cambridge, Massachusetts, where her menu focuses on Turkish and Middle Eastern classics distilled down to their traditional elements. She is also the owner of Sofra Bakery in Cambridge and Sarma Restaurant in Somerville, Mass. Many of the vegetables used at Sortun's restaurants are grown locally — on her husband's farm. Sortun is well-regarded for her mastery of Mediterranean spices — her 2006 cookbook, simply called "Spice," is a bestseller. In her recipes for <a href="https://www.saveur.com/turkish-stuffed-eggplant-imam-bayildi-recipe/" target="_blank">imam bayildi (Turkish stuffed eggplant)</a> and <a href="https://oldwayspt.org/blog/chef-ana-sortun-oleana-shares-kitchen-secrets-and-new-cookbook" target="_blank">Syrian-style lentils with chard</a>, she homes in the one or two warming spices that will elevate the star vegetable without overpowering its natural flavor.</p>3. Chloe Coscarelli
<p>Vegan chef Chloe Coscarelli believes that vegetable-forward dishes can still be mouthwatering, rich, and playful. Now with four cookbooks and nearly a dozen television appearances, Coscarelli has become a prominent figure making the most of plants and their natural flavors. With recipes like <a href="https://chefchloe.com/recipes" target="_blank">chocolate layer cake</a>, <a href="https://chefchloe.com/recipes" target="_blank">blueberry cinnamon french toast</a>, and maple bacon benedict, home chefs can satisfy their sweet tooth and their savory cravings this holiday.</p>4. Christina Arokiasamy
<p>Chef Christina Arokiasamy, who was raised in Malaysia and now lives in Washington State, served as the first Malaysian food ambassador to the United States. Her family members have been spice merchants for five generations, and her show on the Cooking Channel, The Malaysian Kitchen, focused on traditional Malaysian flavors. Arokiasamy's recipes for <a href="https://themalaysiankitchen.com/2019/10/08/vegetarian-pineapple-fried-rice/" target="_blank">pineapple fried rice</a> and <a href="https://themalaysiankitchen.com/2019/10/08/goan-coconut-curry/" target="_blank">goan coconut curry</a> both highlight plant-based ingredients commonly found in Malaysia and blend sweet and savory elements.</p>5. Daisuke Nomura
<p>Chef Nomura is internationally praised for plant-forward takes on creative Japanese style cuisine. Having earned two Michelin stars, Nomura's recipes are sure to impress any loved one with plant-forward innovation, including his spin on an American Valentine's classic: instead of a beef steak, Nomura's recipe suggests an <a href="https://www.plantforward50.com/chefs/daisuke-nomura#recipe" target="_blank">onion steak</a> as a new way to embrace the overlooked ingredient's flavor using new and modern styles of cooking.</p>6. Dan Barber
<p>Dan Barber, Chef and Co-Owner of <a href="https://www.bluehillfarm.com/" target="_blank">Blue Hill</a> and <a href="https://www.bluehillfarm.com/dine/stone-barns" target="_blank">Blue Hill at Stone Barn</a> and the author of The Third Plate, was appointed by President Barack Obama to serve on the President's Council on Physical Fitness, Sports and Nutrition and has received multiple James Beard awards including Best Chef. In 2009 he was named one of Time magazine's 100 most influential people in the world. Barber is hailed for his plant-forward initiatives including his Row 7 seed company that breeds seeds for better flavor. Barber's plant-forward <a href="https://www.plantforward50.com/chefs/dan-barber#recipe" target="_blank">celery root recipes</a> open up new possibilities for the vegetable a rich broth, cozy tea, or even a hearty braised dish.</p>7. Deborah Madison
<p>Chef, cooking teacher, and author of 14 widely-recognized cookbooks Deborah Madison specializes in seasonal vegetable recipes. Through these recipes, Madison — recognized as the originator of the plant-forward trend — hopes to highlight farmers market produce and heritage varieties of vegetables. Having cooked at restaurants like Greens in San Francisco, Madison has surprised many non-vegetarian and non-vegan diners with bold flavors and filling meals. Dive into Madison's cozy <a href="https://www.latimes.com/food/recipes/la-fo-deborah-madison-in-my-kitchen-cookbook-20170206-story.html" target="_blank">lentil soup with berbere</a> or <a href="https://www.marthastewart.com/316404/beet-risotto" target="_blank">risotto with beets</a>, which add depth and color to a normally luxurious dish.</p>8. Derek and Chad Sarno
<p>Derek Sarno is Executive Chef and Director of Plant-Based Innovation at Tesco and co-founder of Wicked Healthy, a plant-forward blog founded with his brother Chad Sarno. The co-founders develop recipes that allow eaters to indulge with smokey, deep, and nearly guilt-causing flavors — all while maintaining a plant-forward diet and mission. Their recipes like <a href="https://wickedhealthyfood.com/2019/12/27/wicked-herby-crusted-roasted-butternut-squash-tenderloin/" target="_blank">roasted and herb-crusted butternut squash tenderloin</a> and coconut tartlets with <a href="https://wickedhealthyfood.com/2016/09/11/coconut-tartlet-with-clementine-sorbet-and-lavender-syrup/" target="_blank">clementine sorbet and lavender syrup</a> embrace the flavor of plants and their potential in classic Valentine's Day preparations.</p>9. Erik Oberholtzer
<p>Erik Oberholtzer is a chef, social entrepreneur, and food activist whose restaurant chain Tender Greens makes it easier for anyone to enjoy seasonal, plant-forward home cooking at affordable prices. And as a board member for The Rodale Institute and a Food Forever Champion, Oberholtzer supports regeneratively grown and biodiverse crops in diets around the world. His recipes for <a href="https://www.youtube.com/watch?v=m2BK-eGryp0" target="_blank">gazpacho</a> and <a href="https://www.epicurious.com/recipes/member/views/poached-salmon-salad-with-lettuce-and-asparagus-50185996" target="_blank">poached salmon salad</a> offer lighter takes on romantic meals.</p>10. Hari Pulapaka
<p>Hari Pulapaka is the Executive Chef and Owner of the acclaimed Cress Restaurant in DeLand, Florida, and is a tenured professor at Stetson University. Pulapaka's self-described cuisine is "globally inspired" and "vegetarian focused" and is intended to showcase food that "nourishes the body and frees the soul." In his forthcoming book Sinfully Vegetarian, Pulapaka will feature plant-forward recipes that leave eaters feeling spoiled and craving for more. Inspired by Pulapaka's menus and recipes, eaters can indulge in <a href="http://sinfullyvegetarian.com/" target="_blank">savory vegetable bread pudding</a>, beet-radish terrine with lentil-sesame hummus, or a Mediterranean and Middle East-inspired <a href="https://www.jamesbeard.org/recipes/meyer-lemon-ricotta-and-spinach-gnudi-with-green-garbanzo-bean-hummus-tomato-jam-and-spiced-almonds" target="_blank">ricotta and spinach gnudi</a>.</p>11. Jody Adams
<p>Jody Adams, a James Beard Foundation award-winning chef, highlights local vegetables at her restaurants in Boston, where her menus feature housemade pastas, roasted beets, and spanakopita. Adams — who holds a degree in anthropology from Brown University — put it best when she said, "It's the beautiful, raw ingredients that determine what food tastes like — not how fancy the kitchen is." Try something new in the kitchen this Valentine's Day, like making your own pasta: Adams' comforting recipes for <a href="https://www.bostonchefs.com/recipe/jody-adams-floppy-tomato-lasagna/" target="_blank">floppy tomato lasagna</a> and <a href="https://www.starchefs.com/chefs/JAdams/html/recipe_03.shtml" target="_blank">potato gnocchi gratin with wild mushrooms</a> guide you through the process.</p>12. Joe Yonan
<p>Joe Yonan, the Washington Post's food and dining editor, thinks we should all eat more beans. In his new book, Cool Beans, Yonan shares 125 recipes that highlight the versatility of the wide world of protein-packed legumes. Many of the recipes, like <a href="https://www.cbsnews.com/news/vegetarian-recipes-hummus-ratatouille-margaritas-and-more-from-washington-posts-joe-yonan/" target="_blank">fusilli with white beans, cherry tomatoes, and corn sauce</a> or <a href="https://modernfarmer.com/2020/02/cook-this-cool-beans-by-joe-yonan/" target="_blank">falafel fattoush</a>, use ingredients you might already have canned in your pantry. Right in time for Valentine's Day, Yonan even serves dessert and drinks, with recipes like <a href="https://www.cbsnews.com/news/vegetarian-recipes-hummus-ratatouille-margaritas-and-more-from-washington-posts-joe-yonan/" target="_blank">chocolate, red bean, and rose brownies</a> and a <a href="https://www.cbsnews.com/news/vegetarian-recipes-hummus-ratatouille-margaritas-and-more-from-washington-posts-joe-yonan/" target="_blank">salty margarita sour</a>, topped with whipped chickpea aquafaba.</p>13. John Fraser
<p>Eating vegetarian or vegan, <a href="http://www.nixny.com/" target="_blank">according to chef John Fraser</a>, "should feel more celebration than sacrifice." That's why he opened Nix, which is now New York City's only Michelin-starred vegetarian restaurant. There, he serves dishes ranging from cauliflower tempura (<a href="https://www.cbsnews.com/news/the-dish-chef-john-fraser/" target="_blank">here's the recipe</a>) to kabocha squash dumplings, but his menu changes depending on what's seasonally available. Fraser shows that plant-forward dishes can be fun — he describes his <a href="https://www.vice.com/en_us/article/qkn9aw/potato-fry-bread-with-sour-cream-and-cucumbers" target="_blank">potato fry bread recipe</a> as "a zeppoli made love to a French fry and then got slathered in sour cream and vegetables."</p>14. José Andrés
<p>José Andrés is often credited with bringing the tapas-style dining concept to America. The founder of 31 restaurants and World Central Kitchen, which provides meals to those affected by natural disasters, wants to bring vegetables forward in American diets. By making vegetables the center of dishes, and relegating meat to side dishes or condiments, Andrés hopes to give plants the recognition they deserve for their role in eaters' health and happiness. Andrés's recent cookbook Vegetables Unleashed includes cozy, luxurious recipes like potatoes cooked in compost, vegetable paella, and fennel bouillabaisse.</p>15. Makini Howell
<p>Chef Makini Howell from Plum Bistro Seattle designs innovative dishes that reflect upon her experience being raised in a vegan family. With powerful flavors, Howell works hard to make plant-forward synonymous with delicious. Howell's recipes offer adventurous eaters an opportunity to integrate more spice into their Valentine's Day meal plans with a <a href="https://recipes.oregonlive.com/recipes/habanero-yam-soup" target="_blank">habanero yam soup</a> and <a href="https://www.hallmarkchannel.com/home-and-family/recipes/makini-howells-spicy-peach-tofu-and-tempeh-with-charred-purple-beans" target="_blank">spicy peach tofu and tempeh with charred purple beans</a>.</p>16. Rich Landau and Kate Jacoby
<p>Chefs Rich Landau and Kate Jacoby opened and operate a small restaurant group of vegan establishments in Philadelphia — including Vedge, V Street, and Wiz Kid — and Washington D.C.'s Fancy Radish. As James Beard-nominated chefs, Landau and Jacoby's passion for veganism injects love into their cooking; and similar plant lovers can feel inspired by their menus and recipes that explore rutabaga fondue, eggplant braciole, and even <a href="https://www.youtube.com/watch?v=fwExuSgTJ5M" target="_blank">potato scallops</a>.</p>17. Romy Gill
<p>When chef Romy Gill was growing up in India, meat was reserved for celebrations and special occasions — and even when she did eat meat, it was a side dish at most. So every recipe in her recent debut cookbook, Zaika, is vegan. "I wanted to show that in India, plant-based cuisine is something people don't do just for the sake of it—it's a way of life," <a href="https://www.nationalgeographic.co.uk/travel/2019/12/warming-dhals-zingy-salads-interview-romy-gill" target="_blank">she said</a>. Gill, who now lives in the U.K., cooks lighter fare with Indian flavors, like <a href="https://www.independent.co.uk/life-style/food-and-drink/recipes/red-cabbage-pomegranate-salad-romy-gill-cooking-instructions-a9008271.html" target="_blank">red cabbage and pomegranate salad</a> and <a href="https://www.independent.co.uk/life-style/food-and-drink/recipes/romy-gill-recipe-courgette-sabzi-indian-vegetarian-a8361056.html" target="_blank">courgette (zucchini) sabzi</a>, a childhood favorite.</p>18. Selassie Atadika
<p>Midunu, the name of chef Selassie Atadika's restaurant in Accra, Ghana, means "let us eat" in the Ewe language. Midunu represents "nomadic" dining, meaning meals are served pop-up style at a new location each time. Atadika said she is reminded that plant-forward cooking is healthier for humans and the planet when she looks at the traditional foodways of nomadic African groups. Now, at Midunu, Atadika sources much of her produce and grain from local farmers living off the land. Recipes like her <a href="https://www.plantforward50.com/chefs/selassie-atadika#recipe" target="_blank">gari foto</a> celebrate African ingredients like gari (made from dried cassava) and the spice prekese.</p>19. Stéphanie Audet
<p>Before Stéphanie Audet became a restaurant chef, she was a vegetarian food consultant, creating plant-based recipes and menus for restaurants. These skills have come in handy in her kitchens: A restaurant she opened in Hawaii was devoted entirely to raw indigenous ingredients. When she became the executive chef at LOV, in Montreal, Canada, in 2016, she created an entirely vegan menu that featured creative but approachable recipes like <a href="https://quench.me/mavericks/stephanie-audet-lov-maverick-chefs-2018/" target="_blank">coconut ceviche</a>. Recently, she moved to Lisbon, Portugal, where she opened Senhor Uva. At the natural food and wine bar, her small plates focus on seasonal and local vegetables.</p>20. Tal Ronnen
<p>The plant-based chef to the stars, Tal Ronnen earned his fame while cooking for Oprah Winfrey, Ellen DeGeneres, Arianna Huffington, and for the first-ever vegan dinner at the United States Senate. Ronnen's cookbook Crossroads is based on recipes from his Los Angeles restaurant of the same name, which opened in 2013 to showcase high-end vegan dining with Mediterranean flavors. With an inventive recipe for <a href="https://www.plantforward50.com/chefs/tal-ronnen#recipe" target="_blank">artichoke "oysters" with tomato bearnaise and kelp caviar</a>, Ronnen offers eaters a plant-forward alternative to the well-known seafood aphrodisiac this Valentine's Day.</p>From Your Site Articles
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Packages of "Impossible Burger" and "Beyond Meat" sit on a shelf for sale on Nov. 15, 2019 in New York City. Angela Weiss / AFP / Getty Images
The Impossible Burger and Beyond Burger are two plant-based alternatives to traditional beef patties.
<p>They're designed to taste, look, and feel like meat-based burgers but contain no meat, eggs, dairy, or other animal-derived ingredients.</p><p>At first glance, these two burgers are similar, leading some to wonder if one is better than the other.</p><p>This article compares the Impossible and Beyond Burgers to help you determine which to choose.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/impossible-burger-vs-beyond-burger" target="_blank">Healthline</a>.</em><em><a href="https://www.healthline.com/nutrition/impossible-burger-vs-beyond-burger"></a></em></p>
Similar Nutrition Profile
<p>The Impossible Burger and Beyond Burger have similar nutrition profiles. Each 4-ounce (113-gram) serving provides around:<span></span></p><img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMjY2NzA5NC9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTYyOTc5NjY2OH0.MEdieLD9DSIB11a8h6VacXQnbTS8FWfOPX6OfQ-qLi0/img.png?width=980" id="70cec" class="rm-shortcode" data-rm-shortcode-id="c3926fb4b304656f8b6d576d15b45dd4" data-rm-shortcode-name="rebelmouse-image" /><p>Both are rich in <a href="https://www.healthline.com/nutrition/animal-vs-plant-protein" target="_blank">protein</a>, providing close to the same amount you would get from a 4-ounce (113-gram) beef patty.</p><p>However, their protein source differs. Soy and potato provide most of the protein in the Impossible Burger while peas, mung beans, and brown rice are the main sources of protein in the Beyond Burger.<a href="https://www.beyondmeat.com/products/the-beyond-burger/" target="_blank"></a></p><p>Whereas the Impossible Burger is slightly lower in calories and fat, the Beyond Burger contains fewer carbs. Both have similar amounts of sodium and provide around 25% of the Daily Value (DV) of iron.</p><p>In addition, the Impossible Burger is fortified with additional vitamins and minerals, making it slightly higher in zinc, phosphorus, certain B vitamins, and vitamins C and E.</p><p><strong>Summary</strong></p><p><strong></strong>Both burgers have a similar nutrition profile but their source of protein and main ingredients vary, making the Impossible Burger slightly richer in certain vitamins and minerals.</p>
Both are Suitable for Special Diets
<p>Both the Impossible Burger and Beyond Burger can suit various dietary needs.</p><p>For instance, both burgers are halal- and <a href="https://www.healthline.com/nutrition/what-is-kosher" target="_blank">kosher-certified</a>, in addition to being gluten-, peanut-, and tree-nut-free. The Beyond Burger is also soy- and GMO-free.</p><p>Moreover, both burgers are made exclusively from plant-based ingredients. They contain no meat or animal byproducts, such as dairy or eggs, making them suitable for vegetarian and vegan diets.</p><p>That said, some vegetarians and vegans prefer the Beyond Burger, as <a href="https://www.peta.org/blog/why-it-is-impossible-for-peta-to-get-behind-the-impossible-burger/" target="_blank">PETA</a> noted that the Impossible Burger used animal testing to evaluate the safety of soy leghemoglobin — the main ingredient used to give the Impossible Burger a meat-like flavor.</p><p><strong>Summary</strong></p><p><strong></strong>Both burgers are halal- and kosher-certified and free of gluten, peanuts, tree nuts, and all animal products. The Beyond Burger is also soy- and GMO-free. This makes both burgers suitable for a variety of diets.</p>Both are Convenient to Use in a Variety of Recipes
<p>Both products are a versatile and convenient replacement for ground meat.</p><p>They hold their shape well during cooking, are easy to prepare, and even release a red fluid similar to what you see if cooking meat. This meat-like texture and feel differentiate them from other plant-based burgers currently available.</p><p>The Beyond Burger comes as a pre-shaped patty while the Impossible Burger is sold as plant-based grounds that can be formed into the shape and size of your choice.</p><p>That said, the company behind the Beyond Burger also manufactures Beyond Beef — a package of plant-based ground meat that can be used in the same way as the Impossible Burger grounds.</p><p>This makes both burgers a handy meat replacement for a variety of recipes beyond just burgers, from lasagna and bolognese sauce to gyros and skewers.</p><p><strong>Summary</strong></p><p><strong></strong>The Impossible and Beyond Burgers have a similar texture and meat-like feel. They're both simple to cook and can easily replace red meat in countless recipes beyond just burgers.</p>Both are Processed Foods
<p>Many people view the Impossible Burger and Beyond Burger as healthier alternatives to meat-based burgers.</p><p>That's in large part because plant-based diets have been linked to a variety of <a href="https://www.healthline.com/nutrition/vegan-diet-benefits" target="_blank">health benefits</a>, including a lower risk of type 2 diabetes and heart disease. However, it's important to note that not all plant-based foods are equally beneficial.</p><p>For instance, heavily processed, sugar- and salt-laden meat alternatives are not as conducive to optimal health as whole-food-based, minimally processed options.</p><p>Despite being made exclusively from plants, both these burgers pack added sugar, salt, and other processed ingredients like protein isolates.<a href="https://www.beyondmeat.com/products/the-beyond-burger/" target="_blank"></a></p><p>These ingredients contain significantly lower amounts of vitamins, minerals, and beneficial plant compounds than unprocessed plant-based burger ingredients like whole beans, lentils, or peas.</p><p>Because of this, both burgers are likely <a href="https://www.healthline.com/health-news/plant-based-fast-food-trend-isnt-healthier" target="_blank">best enjoyed in moderation</a>.</p><p><strong>Summary</strong></p><p><strong></strong>Both the Impossible Burger and Beyond Burger are made from processed ingredients. Thus, they contain fewer vitamins, minerals, and beneficial plant compounds than burgers made from whole foods.</p>Where to Buy Them
<p>The Impossible Burger can be found in the meat aisle of select grocery stores in the United States, including Gelson's Markets in Southern California, select Fairway Market locations in New York, and certain Wegmans throughout the United States.</p><p>It's also available at <a href="https://www.healthline.com/health-news/will-impossible-whopper-over-beef-help-you-live-longer" target="_blank">Burger King</a> and several other restaurants in the United States, China, and Singapore but can be difficult to find in other countries.</p><p>On the other hand, the Beyond Burger is more readily accessible both in U.S. and international grocery stores and restaurants.</p><p>It's currently available in several supermarkets, including Safeway, Target, Walmart, Wegmans, and Whole Foods. You can also order it at a range of independent restaurants, as well as chains like Denny's and Subway.</p><p>Between the two, the Beyond Burger is the only one currently available for purchase online.</p><p><strong>Summary</strong><strong></strong></p><p><strong></strong>Both burgers are sold in select restaurants and supermarkets, though the Beyond Burger remains more widely available in the United States, internationally, and online.</p>The Bottom Line
<p>The <a href="https://www.healthline.com/nutrition/impossible-burger" target="_blank">Impossible Burger</a> and Beyond Burger are two plant-based alternatives to meat burgers.</p><p>Both are certified kosher and halal and can be used in a variety of recipes. They're also free of gluten, peanuts, and tree nuts, which makes them versatile meat-free options for people with special dietary requirements or for those who follow <a href="https://www.healthline.com/nutrition/vegan-vs-vegetarian" target="_blank">vegetarian or vegan diets</a>.</p><p>Overall, their nutrient content and versatility are similar. The main differentiating factor is the source of protein. Nonetheless, it's important to note that both are made with processed ingredients, including salt, sugar, and protein isolates, and are best enjoyed in moderation.</p><p>Therefore, unless you're trying to avoid soy or peas, simply follow your taste buds when picking a favorite between the two.</p>From Your Site Articles
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A great veggie burger can be substantive, as well as bursting with flavor, vegetables, and legumes. Roxiller / iStock / Getty Images Plus
By Lisa Wartenberg
If you once gave veggie burgers a try but wrote them off as rubbery or bland, think again. Thanks to the rise of plant-forward diets, flavorless hockey pucks are a thing of the past.
<p>Even if you're not a <a href="https://www.ecowatch.com/tag/vegetarian">vegetarian</a> or <a href="https://www.ecowatch.com/tag/vegan">vegan</a>, a plant-forward diet — which emphasizes plant foods but incorporates small amounts of meat — can increase your overall fiber intake, which lowers your risk of obesity and weight gain.</p><p>A great veggie burger can be substantive, as well as bursting with flavor, vegetables, and legumes. Some can also be mistaken for beef patties.</p><p>Whether you're looking for a veggie-based or imitation <a href="https://www.ecowatch.com/tag/meat-consumption">meat</a> burger, you're bound to hit a winner in this list.</p><p>Here are the 8 best veggie burgers based on their nutritional profile, ingredients, texture, appearance, and taste.</p>
<h3>1–3. Veggie-Based Burgers</h3><p>Veggie- and legume-based burgers are nutritious and fiber-filled — as well as versatile. You can put them on a bed of greens, sandwich them in a hamburger bun, or crumble them into a grain bowl.</p><p>Keep in mind that the burgers below are not trying to imitate meat, so don't expect them to have the look, taste, or consistency of animal-based products.</p><p>Veggie- and legume-based burgers are typically lower in protein than imitation meat burgers.</p><p>The downside of frozen and store-bought veggie burgers is that they can <a href="https://www.healthline.com/nutrition/sodium-per-day" target="_blank">heap on the sodium</a>.</p><p>Excess sodium intake is associated with high blood pressure and a higher risk of heart disease. Most people should get less than 2,400 mg (2.4 grams) of sodium per day — that's the equivalent of about 1 teaspoon of salt.</p><p>The best veggie burgers have 440 mg of sodium or less.</p>
<h3>1. Dr. Praeger's California Veggie Burgers</h3><p>This is an old stand-by. Dr. Praeger's carries a range of plant-based products, but this is touted as their most popular burger — with good reason. Their California burger blends peas, carrots, <a href="https://www.healthline.com/nutrition/benefits-of-broccoli" target="_blank">broccoli</a>, soy protein, and spinach to satisfaction.</p><p>Each 2.5-ounce (71-gram) patty packs 16% of the Daily Value (DV) for fiber, 25% of the DV for vitamin A, and 5 grams of protein, with 240 mg sodium, or 10% of the DV.<a href="https://drpraegers.com/our-food/california-veggie-burgers/" target="_blank"></a></p><p>Fiber helps keep your digestive tract healthy, while vitamin A is important for eye health.<a href="https://academic.oup.com/jn/article/138/10/1835/4669996" target="_blank"><span></span></a></p><p>The only drawback is that these can get a little mushy if not toasted or browned on a stovetop.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/372913/nutrients" target="_blank"><span></span></a></p><p>However, Dr. Praeger's California Veggie Burgers are milk-free, peanut-free, shellfish-free, and tree-nut-free, making them a good choice for anyone with these food allergies or sensitivities.</p><p>They work particularly well when topped with avocados.</p><p>If you can't find Dr. Praeger's California Veggie Burgers at your local store, they're available <a href="https://www.amazon.com/Dr-Praegers-California-Veggie-Burger/dp/B000RERU02/ref=as_li_ss_tl?almBrandId=VUZHIFdob2xlIEZvb2Rz&fpw=alm&keywords=Dr.+Praeger%E2%80%99s+California+Veggie+Burgers&qid=1579178337&sr=8-1&linkCode=ll1&tag=nutrition-best-veggie-burger-20&linkId=12ea131d47d721b0a13cf51d0c0e1201" target="_blank">online</a>.</p>
<h3>2. Hilary's Adzuki Bean Burger</h3>This burger combines millet, <a href="https://www.healthline.com/nutrition/adzuki-beans" target="_blank">adzuki beans</a>, and quinoa. Adzuki beans are a sweet Japanese red bean, complemented here with spice and sweet potato. Quinoa is considered a whole grain and delivers all nine essential amino acids. These all come together with peppery notes and a spicy kick.<br><br>Every 3.2-ounce (91-gram) burger packs 10% of the folate, magnesium, and iron DV into 180 calories. It only supplies a moderate amount of sodium, at 270 mg, or 11% of the DV. While it provides 15% of the DV for fiber, it only has 4 grams of protein — so you may want to pair it with another source of protein like cheese, yogurt, tahini, legumes, or milk to round it out into a full meal. What's more, all of Hilary's products are vegan and free of the 12 most common food allergens. To buy Hilary's Adzuki Bean Burger, check your local supermarket or shop <a href="https://act.healthline.com/confirm_linkout_redirect.aspx?o=588&lp=328&g=4&link=1&tc=120288&subid=nutrition-best-veggie-burger-20&subid2=%2Fnutrition%2Fbest-veggie-burger&passthrough_k=Hilary%27s%20burgers&passthrough_rh=p_89%3AHilary%27s%7CHilary%27s%20Eat%20Well&passthrough_dc=&passthrough_qid=1579179870&passthrough_rnid=2528832011&passthrough_ref=sr_nr_p_89_2&passthrough_linkCode=ll2&passthrough_tag=nutrition-best-veggie-burger-20&passthrough_linkId=aae67961aacb2ed82a849df0c776dedb&passthrough_language=en_US" target="_blank">online</a>.
<h3>3. Trader Joe's Quinoa Cowboy Veggie Burger</h3><p>If you're after a bold, bean-packed flavor, look no further than the Quinoa Cowboy burger.</p><p>It combines tricolor <a href="https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa" target="_blank">quinoa</a>, black beans, and a kick of Southwestern flare in ingredients like jalapeño, corn, and bell peppers. Egg white powder adds a bit more protein.</p><p>Every 3.2-ounce (91-gram) patty packs 5 grams of protein, 280 grams of sodium, and 6 grams of fiber, which is 25% of the DV.</p><p>Toast these or heat these on a nonstick pan on your stovetop to get a crispy exterior and creamy center.</p><p>You can shop for Trader Joe's Quinoa Cowboy Veggie Burger locally or <a href="https://www.amazon.com/Trader-Joes-Quinoa-Burgers-Roasted/dp/B07NJ8WCZR/ref=as_li_ss_tl?keywords=Trader+Joe%E2%80%99s+Quinoa+Cowboy+Veggie+Burger&qid=1579178573&sr=8-1&linkCode=ll1&tag=nutrition-best-veggie-burger-20&linkId=887dbc0bc3e6090b1574831793afe770" target="_blank">online</a>.</p><blockquote></blockquote>
<p><strong>SUMMARY: </strong>Veggie- and legume-based burgers generally aren't trying to imitate beef. Instead, they pack chunks of veggies, whole grains, legumes, and other protein sources into a convenient patty. The better ones have less than 440 mg of sodium per patty.</p>
<h3>4–5. Imitation Meat Burgers<a target="_blank"><br></a></h3><p>When you're craving a meaty burger, there are many outstanding meat-free options that taste like the real thing.</p><p>Still, not all popular meat substitutes are equally healthy. They can harbor a lot of sodium, excess intake of which is linked to an increased risk of heart disease.</p><p>Here are excellent imitation meat burgers with a stellar nutrition profile.</p>
<h3>4. Dr. Praeger's All American Veggie Burger</h3><p>A whopping 28 grams of protein packs into each of these 4-ounce (113-gram) patties, sourced from <a href="https://www.healthline.com/nutrition/pea-protein-powder" target="_blank">pea protein</a> and a 4-veggie mix that includes butternut squash and sweet potato.</p><p>What's more, these soy-free, gluten-free, vegan burgers contain 0 grams of saturated fat, as well as 30% of the DV for iron.<a href="https://drpraegers.com/our-food/all-american-veggie-burgers/" target="_blank"></a></p><p>Iron is important for the production of red blood cells and oxygen transport in your body. You need more of this mineral if you eat a plant-based diet.<a href="https://pubmed.ncbi.nlm.nih.gov/20200263/" target="_blank"></a></p><p>As delicious as they are, these veggie burgers are a little high in sodium, with 460 mg of sodium per patty. Enjoy these as you would a regular burger, but consider holding off on salty condiments like pickles.</p><p>Though Dr. Praeger's All American Veggie Burger may be available in supermarkets near you, you may also be able to order it <a href="https://act.healthline.com/confirm_linkout_redirect.aspx?o=588&lp=328&g=4&link=1&tc=120288&subid=nutrition-best-veggie-burger-20&subid2=%2Fnutrition%2Fbest-veggie-burger&passthrough_k=dr%20praegers&passthrough_ref=nb_sb_noss_1&passthrough_linkCode=ll2&passthrough_tag=nutrition-best-veggie-burger-20&passthrough_linkId=78a3e2647f656b2ac7f5175b73a0bd0f" target="_blank">online</a>.</p>
<h3>5. Beyond Meat's Beyond Burger</h3><p>Like the Impossible Burger, the <a href="https://www.healthline.com/health-news/how-healthy-is-the-new-meatless-beyond-burger" target="_blank">Beyond Burger</a> has found its way into some fast-food chains and restaurants. Both are designed to mimic a charbroiled ground beef patty.<br></p><p>It beats out the more ubiquitous Impossible Burger for its more balanced nutritional profile.</p><p>For instance, each 4-ounce (113-gram) Beyond Burger patty has 6 grams of saturated fat, while an 80% lean beef patty of the same size packs nearly 9 grams and an Impossible Burger 8 grams.</p><p>Yet, it's worth noting that each Beyond Burger patty contains 390 mg of sodium — though it boasts 20 grams of pea-based protein.</p><p>What's more, its beet juice makes the burger "bleed" to drive home the meat-like effect. For best taste, throw these on the grill.</p><p>The Beyond Burger is available at local stores and <a href="https://www.amazon.com/Beyond-Meat-Burger-0-5/dp/B074YGZ77H/ref=as_li_ss_tl?almBrandId=VUZHIFdob2xlIEZvb2Rz&fpw=alm&keywords=Beyond+Burger&qid=1579178854&sr=8-2&linkCode=ll1&tag=nutrition-best-veggie-burger-20&linkId=5ae887d69f0cc422c5a7a0bff0fcd6e0" target="_blank">online</a>.</p>
<p><strong>SUMMARY: </strong>Imitation meat products are increasingly sophisticated. The All-American Veggie Burger and the Beyond Burger stand out for their taste, flavor, and more balanced nutritional profile.</p>
<h3>6. Vegan Burgers<a target="_blank"><br></a></h3><p>Not all veggie burgers are vegan.</p><p>Vegan veggie burgers steer clear of egg and dairy products, as well as any animal byproducts.</p>
<h3>6. Field Roast's FieldBurger</h3><p>Field Roast's vegan FieldBurger stands out as an <a href="https://www.healthline.com/nutrition/umami-foods" target="_blank">umami</a> bomb, packed with shiitake and porcini mushrooms.</p><p>Find these hand-formed vegan patties in the refrigerated aisle. One 3.25-ounce (92-gram) burger delivers 8% of the DV for fiber thanks to ingredients like barley, celery, and other veggies.</p><p>What's more, each serving provides 10% of your iron needs. Plus, carrots and tomato paste drive up the vitamin A content to 15% of the DV.</p><p>This well rounded, flavorful vegan burger is delicious on a bun, as well as crumbled into a salad or bowl of chili. Keep in mind that some research has linked its ingredient carrageenan to digestive symptoms.</p><p>Check your local grocery store or buy the Field Roast's FieldBurger <a href="https://www.amazon.com/Field-Roast-Hand-formed-Fieldburger-Patties/dp/B07RCYTH7S/ref=as_li_ss_tl?keywords=Field+Roast%E2%80%99s+FieldBurger&qid=1579178910&sr=8-1&linkCode=ll1&tag=nutrition-best-veggie-burger-20&linkId=b4cf8c07b2113d911d562babb94e60c1" target="_blank">online</a>.</p>
<p><strong>SUMMARY: </strong>Not all veggie burgers are vegan. Vegan varieties are free of dairy, eggs, and animal byproducts. Among these, Field Roast's FieldBurgers are commendable for their nutrient-dense, hand-formed, flavor-packed patties.</p>
<h3>7–8. Make It at Home<a target="_blank"><br></a></h3><p>Making your own veggie burgers at home is easy.<br></p><p>Generally, you need a cooked grain like quinoa or brown rice, a binder like egg, flour, or flaxseed meal, a cooked legume like beans or <a href="https://www.healthline.com/nutrition/chickpeas-nutrition-benefits" target="_blank">chickpeas</a>, and dry and/or fresh spices.</p><p>You can experiment folding in sautéed veggies, such as finely diced onion, minced garlic, or mushrooms.</p><p>Blend these ingredients with a food processor or mash by hand, working them into a dough. If your dough is too sticky, add more flaxseed meal or flour — or if it's too dry, add a small amount of water or <a href="https://www.healthline.com/nutrition/stock-vs-broth" target="_blank">broth</a>.</p><p>Once you've reached a workable consistency, roll the dough into balls and flatten into individual patties. Place them on a parchment-lined cookie sheet and bake them until crispy and dry on the outside.</p>
<h3>7. Homemade Vegan Chickpea Burger</h3><p>For this chickpea burger, you need:</p><ul><li>1 medium yellow onion, peeled</li><li>a 15-ounce (425-gram) can of chickpeas, drained</li><li>4–6 cloves of garlic, to taste</li><li>1/2 teaspoon each of ground cumin, paprika, and <a href="https://www.healthline.com/nutrition/coriander-substitutes" target="_blank">ground coriander</a></li><li>1.5 teaspoons (3 grams) each of salt and pepper</li><li>2–3 tablespoons (13–20 grams) of flaxseed meal</li><li>2–3 tablespoons (30–45 ml) of canola or avocado oil</li></ul><p>First, add cumin, coriander, paprika, and pepper to a large saucepan. Dry toast for 1–2 minutes, until fragrant.</p><p>Dice and sauté the onion. Add to the pan with 1 tablespoon (15 ml) of oil. Once fragrant and translucent, add <a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic" target="_blank">garlic</a>, chickpeas, and salt.</p><p>Add the mixture to a food processor until blended to your desired consistency.</p><p>Next, line a cookie sheet with parchment paper. Add flaxseed meal to the batter until you can work the dough into a ball. Form into 3–4 flat disks, all roughly the same size. Place them in the freezer for 30 minutes on the lined cookie sheet.</p><p>Heat oil in a saucepan, then add all the burger patties to the hot oil. Turn after 5–6 minutes, or when browned. Repeat on the other side.</p><p>Serve the burgers with a salad or in hamburger buns with your favorite toppings.</p>
<h3>8. Homemade Black Bean Burger</h3><p>Here's what you need:</p><ul><li>1 cup (200 grams) of cooked <a href="https://www.healthline.com/nutrition/is-brown-rice-good-for-you" target="_blank">brown rice</a></li><li>1 cup (125 grams) of walnuts</li><li>1/2 medium yellow onion, diced</li><li>1/2 teaspoon each of salt and pepper</li><li>1 tablespoon each of ground cumin, paprika, and chili powder</li><li>a 15-ounce (425-gram) can of black beans, drained and rinsed</li><li>1/3 cup (20 grams) of panko breadcrumbs</li><li>4 tablespoons (56 grams) of BBQ sauce</li><li>1 large egg, beaten</li><li>1–2 tablespoons (15–30 ml) of canola oil</li><li>1/2 tablespoon of brown sugar</li></ul><p>Toast the walnuts on a skillet for 5 minutes. Add spices and continue to toast for 1 additional minute. Set aside.</p><p>Sauté the diced onion with salt and canola oil until fragrant and translucent. Set aside.</p><p>Add the cooled <a href="https://www.healthline.com/nutrition/benefits-of-walnuts" target="_blank">walnuts</a> and brown sugar to a blender or food processor. Pulse to a fine meal.</p><p>In a large mixing bowl, mash the black beans with a fork. To this, add the cooked rice, beaten egg, sautéed onions, walnut-spice meal, BBQ sauce, and breadcrumbs. Blend until a workable dough forms.</p><p>If the dough feels too dry, add canola oil, small amounts at a time. If it's too wet, add more breadcrumbs.</p><p>Shape into 5–6 balls and flatten into disks. Add to a skillet with a thin layer of hot oil and flip after 3–4 minutes. Cook the other side for an additional 3–4 minutes, until browned. Serve and enjoy.</p>
<p><strong>SUMMARY: </strong>It's fairly easy to make your own veggie burgers at home. You generally need a grain, a legume, a binder, and seasonings. If you desire, experiment with flavors and sautéed veggies.</p>
<h3>How to Choose the Right Burger for You</h3><p>When shopping for veggie burgers, you'll want to consider several factors, such as price point, ingredients, and taste.</p><p>If you're <a href="https://www.healthline.com/nutrition/vegetarian-diet-plan" target="_blank">transitioning to vegetarianism</a> or hankering for a meatier flavor, imitation meat burgers are the way to go. They taste remarkably similar to beef patties, with all the juiciness and protein you're used to. Still, keep in mind that some of these pack a lot of sodium.</p><p>On the other hand, traditional veggie burgers honor the flavors of their primary ingredients, which could be peas, adzuki beans, quinoa, black beans, soy protein, or other beans and grains.</p><p>Choose these if you prefer an earthier patty or are simply looking for something a little on the cheaper side.</p><p>If you follow a vegan or gluten-free diet, be sure to look for appropriate labels on the packaging to identify a burger that suits your needs.</p><p>In addition, <a href="https://www.healthline.com/nutrition/vegetarian-diet-plan" target="_blank">examine the ingredient list</a> — especially if you prefer your burger made from whole foods. Highly processed burgers, particularly imitation meat ones, may have preservatives and other additives that you would rather avoid.</p><p>If you want to exercise strict control over the ingredients used, you're better off using the recipes above to make homemade veggie burgers.</p>
<h3>The Bottom Line</h3><p>Veggie burgers typically use <a href="https://www.healthline.com/nutrition/vegan-meat-substitutes" target="_blank">meat substitutes</a> or are veggie- or legume-based. They may be vegan depending on whether they contain eggs, dairy, or animal byproducts.</p><p>They're not only great served on a bun with your favorite fixings but also make versatile additions to salads, chilis, and grain bowls.</p><p>When shopping, look for veggie burgers with 440 mg of sodium or less and a simple, understandable ingredient list. Alternatively, you can easily make your own at home.</p><p>Toss those flavorless patties of yesteryear aside. It's a golden age for veggie burgers.</p>
<p><em>Reposted with permission from <a href="https://www.healthline.com/" target="_blank">Healthline</a>.</em><br/></p><p><em>For detailed source information, please see the <a href="https://www.healthline.com/nutrition/best-veggie-burger#bottom-line" target="_blank">original article</a> on Healthline.</em></p>From Your Site Articles
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