A plant-based diet is often touted for its incredible health benefits, with brands such as Beyond Meat and Impossible Foods now dominating many supermarket shelves.
Ultra-processed foods (UPFs) are convenient, prepared foods that are typically labeled as plant-based, such as veggie burgers, plant-based nuggets, and other snacks. While these foods offer many benefits and are great alternatives to meat, not all plant-based options are created equal. Recent research highlights a worrying trend: consuming large amounts of ultra-processed, plant-based foods may do more harm than good.
the study
A study of more than 118,000 participants found that consumption of certain ultra-processed plant foods was associated with a 7% increased risk of cardiovascular disease (CVD), due to their high levels of salt, sugar, saturated fat and calories that are not commonly found in whole foods.
“Our findings suggest that a high intake of ultra-processed plant-based foods is associated with an increased risk of cardiovascular disease,” said Dr. Carlos Monteiro, a leading expert in nutrition and public health at the University of São Paulo, who also stresses that processing techniques remove beneficial nutrients and add harmful substances that negate the health benefits of a plant-based diet.
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Science
A study from Imperial College London found that for every 10% increase in UPF intake, there was a 12% increased risk of cardiovascular disease and a 14% increased risk of all-cause mortality.
As a result, we found the following:
- Sodium Excess: UPF often contains excess sodium and is associated with high blood pressure, a major risk factor for heart disease.
- Added Sugars: These foods usually contain high amounts of added sugar, which can lead to obesity, diabetes, and cardiovascular problems.
- Saturated fats: Even though these foods are plant-based, they often contain saturated fats that can raise bad cholesterol (LDL) levels.
Expert opinion
Nutritionists like Dr. Sarah Brewer recommend focusing on whole foods. “The best way to maintain heart health on a plant-based diet is to eat a variety of whole grains, fresh fruits and vegetables, and limit your intake of ultra-processed foods,” she advises. Dr. Brewer suggests preparing your meals from scratch to better control the ingredients and nutritional content.
If you want to reap the benefits of a plant-based diet, or if you simply don’t like meat, it’s important to focus on nutritious whole foods. Make fresh fruits, vegetables, legumes, and whole grains the centerpiece of your diet. Plant-based UPFs are convenient and tempting, but they’re best consumed in moderation – your heart will thank you.
