Which ultra-processed foods may actually be good for you — and could even help you lose weight

Fake meat, real results.

Ultra-processed foods tend to get a bad rap, as they have been linked to an increased risk of obesity, heart disease, cancer and Type 2 diabetes.

A recent study even suggested that UPFs have a disturbing amount of microplastics, which may be harmful to respiratory, reproductive and mental health.

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But some UPFs could not only help save the planet — they could also help you trim your waistline.

Plant-based meats have declined in popularity in recent years precisely because we know too much about how the sausage — so to speak — is made.

“Doctors and dietitians are reluctant to consider alternative proteins when advising patients on nutrition because they view these foods as ultra-processed,” nutrition scientist Roberta Alessandrini told CNN.

“Yet, if carefully chosen, these foods can be a valid and helpful way to shift toward more plant-forward diets, which are good for people and the planet.”

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Several popular options, such as the Beyond Burger, might neatly fit the needs of health-conscious consumers.

“The conversation needs to significantly change when it comes to ultra-processed foods because they’re never going to go away — people want easy and convenient food,” Joy Bauer, a registered dietitian who consults for Beyond Meat, told CNN.

“We need to get to a place where we start to rate ultra-processed foods because there are some that are super healthy and can help people move in positive directions within their lives.”

One major issue is that plant-based meats often contain more sodium than their beefy counterparts — however, that doesn’t take into account how much people tend to salt real meat before eating it.

In a 2020 clinical trial, participants spent two months eating high-quality, pasture-raised beef before swapping it for plant-based products from Beyond Meat — including faux beef, chicken and pork — for another two months.

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Because they were seasoning the real beef, they consumed the same amount of sodium in both phases of the study — but here’s the juicy twist.

Nearly everyone dropped 1 to 3 pounds after switching to the plant-based stuff.

A new report by PAN International and the Good Food Institute shows plant-based meats come out ahead on several nutritional fronts as well.

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They’re packed with just as much protein, way more dietary fiber (beef has none), significantly less saturated fat and slightly fewer calories.

The trade-off? A bit more salt and sugar.

They’ve also been tweaking their blends.

Impossible Foods has slashed saturated fat in its burgers by reducing the amount of coconut oil — cutting it from 8 to 6 grams — and the lite version now boasts 75% less saturated fat than lean beef.

Beyond Meat has ditched coconut oil entirely for avocado oil, trimming saturated fat to just 1–2 grams per product while keeping protein high at 20 grams.

The company also lowered sodium by 20% and added a diverse blend of plant proteins — like lentils, peas, fava beans and brown rice — to make its offerings more nutritionally complete.

It’s also worth remembering that while UPFs aren’t ideal, red meat intake has been linked to an increased risk of Type 2 diabetes, cardiovascular disease and certain cancers.