The degree of food processing plays a significant role in health outcomes, even within plant-based diets. Ultra-processed foods often contain additives, preservatives, and high levels of salt, sugar, and unhealthy fats, which can contribute to adverse health effects.
A study published in The Lancet Regional Health – Europe analyzed data from approximately 127,000 participants in the UK Biobank over a median follow-up of nine years. The research, involving over 118,000 UK participants aged 40 to 69, found that a 10% increase in consumption of plant-based UPFs correlates with a 5% higher risk of cardiovascular disease and a 12% higher risk of death from heart-related causes.
Conversely, increasing consumption of minimally processed plant-based foods was associated with a 7% lower risk of cardiovascular disease and a 13% lower risk of mortality from cardiovascular disease.
Let’s see why this is the case.
Health Implications of Plant-Based UPFs
The study shows that not all plant-based foods confer the same health benefits. While diets rich in minimally processed plant foods like fruits, vegetables, and whole grains are linked to improved heart health, the consumption of plant-based UPFs – such as meat substitutes and processed snacks – may negate these benefits. These products often contain high levels of sodium, saturated fats, and additives, which can contribute to health issues like high blood pressure and cholesterol.
A separate study analyzing plant-based cheese alternatives found significant nutritional deficiencies compared to traditional dairy cheeses. On average, these substitutes contained 60 times less protein, 8 times less calcium, and 50% more salt per 100 grams. The high saturated fat content, primarily from coconut oil, raises additional health concerns.
What Ultra-Processed Plant-Based Foods Should You Avoid?
In order to give you an idea what foods you should best avoid, we made a table listing common ultra-processed plant-based foods that should be consumed with caution or avoided, based on current research:
| Food Type | Why You Should Avoid It | What It Typically Contains |
|---|---|---|
| Plant-based burgers (e.g., Beyond, Impossible) | High in saturated fats and sodium; linked to heart disease risk | Coconut oil, soy or pea protein isolate, methylcellulose, salt, flavor enhancers |
| Vegan cheeses | Low in protein and calcium; high in saturated fats and sodium | Coconut oil, starches, artificial flavors, carrageenan, salt |
| Plant-based deli slices | Ultra-processed with additives and preservatives; low in nutrients | Wheat gluten, soy protein, sodium phosphates, smoke flavoring |
| Vegan nuggets and tenders | Often fried, high in fat and carbs; low fiber and protein quality | Isolated soy protein, breading, canola oil, salt, dextrose |
| Vegan ice cream | High in added sugars and saturated fats; contributes to metabolic risks | Coconut cream, sugar, emulsifiers, guar gum, stabilizers |
| Meatless sausages and hot dogs | High sodium and preservatives; linked to blood pressure and cancer risk (like meat versions) | Textured vegetable protein, sodium nitrite, smoke flavor, thickeners |
| Vegan protein bars | Marketed as healthy but often loaded with sugars and processed isolates | Soy/pea protein isolate, chicory root fiber, glucose syrup, flavorings |
| Vegan ready meals | Long ingredient lists with synthetic additives; low micronutrient density | Palm oil, gums, maltodextrin, flavor enhancers, colorants |
| Flavored plant-based yogurts | Often sweetened and low in protein | Added sugar, starches, flavorings, limited live cultures |
| Plant-based creamers | Nutritionally empty; may contain trans fats and artificial additives | Hydrogenated oils, corn syrup solids, artificial flavors, carrageenan |
Broader Implications of Ultra-Processed Food Consumption
Beyond cardiovascular risks, high consumption of UPFs has been linked to other health issues. A study published in Neurology followed nearly 43,000 participants over 26 years and found that individuals consuming 11 or more daily servings of UPFs were 2.5 times more likely to exhibit early signs of Parkinson’s disease compared to those consuming fewer than three servings.
Additionally, research from the American Journal of Preventive Medicine indicates that a 10% increase in calories from UPFs correlates with a 3% rise in early mortality risk. These foods are often calorie-dense yet nutritionally poor, displacing nutrient-rich options in the diet and leading to deficiencies.
Recommendations for Consumers
Experts recommend focusing on whole, minimally processed plant-based foods to maximize health benefits. This includes consuming fruits, vegetables, whole grains, legumes, nuts, and seeds. While plant-based meat alternatives can be part of a healthy diet, it’s important to be mindful of their processing levels and nutritional content. Reading food labels and choosing products with fewer additives and lower levels of salt, sugar, and unhealthy fats can help in making healthier choices.
While plant-based diets offer numerous health benefits, the degree of food processing is a critical factor. Prioritizing minimally processed foods over ultra-processed alternatives is essential for reducing health risks and promoting overall well-being.
What Plant-Based Foods are advised?
Here is a table of whole, minimally processed plant-based foods that are both health-promoting and nutritionally complete, along with reasons why they are recommended. These foods are low in harmful additives and high in essential micronutrients and align with evidence-based guidelines like those from the Harvard T.H. Chan School of Public Health and the EAT-Lancet Commission. They are not ultra-processed and support long-term health outcomes like lower rates of cardiovascular disease and diabetes.
| Food Type | Examples | Why You Can Eat It |
|---|---|---|
| Legumes | Lentils, chickpeas, black beans, peas | High in protein, fiber, iron, and complex carbs; support heart and gut health |
| Whole Grains | Brown rice, oats, quinoa, barley, bulgur | Rich in B vitamins, fiber, and minerals; help regulate blood sugar and cholesterol |
| Nuts and Seeds | Almonds, walnuts, flaxseeds, chia, sunflower seeds | Provide healthy fats, protein, omega-3s, and antioxidants; support brain and heart |
| Vegetables (especially dark leafy greens) | Kale, spinach, broccoli, bok choy | Loaded with vitamins A, C, K, calcium, folate, and fiber; anti-inflammatory and detoxifying |
| Fruits (especially berries) | Apples, oranges, blueberries, bananas, kiwi | Packed with antioxidants, fiber, and vitamin C; improve digestion and immune function |
| Tubers | Sweet potatoes, carrots, beets, parsnips | High in beta-carotene, fiber, potassium; slow-digesting carbs for sustained energy |
| Mushrooms | Button, portobello, shiitake, maitake | Low-calorie, umami-rich, provide selenium, vitamin D (UV-exposed types) |
| Seaweed and Algae | Nori, wakame, spirulina, chlorella | Rich in iodine, omega-3s, and chlorophyll; supports thyroid and cellular health |
| Fermented Plant Foods | Tempeh, miso, sauerkraut, kimchi | Contain probiotics for gut health and enhance nutrient absorption |
| Fortified Plant Milks | Soy milk, oat milk (with calcium & B12) | Good dairy alternatives; when fortified, provide essential nutrients like B12, D, and calcium |
Degree of Food Processing Crucial
While plant-based diets offer numerous health benefits, the degree of food processing plays a crucial role in determining these outcomes. Consumers should be cautious of ultra-processed plant-based products, which may carry health risks similar to or greater than their animal-based counterparts. Emphasizing whole, minimally processed foods is key to achieving the health advantages associated with plant-based eating.
It’s also essential that efforts to create an eco-friendly school canteen go hand in hand with eliminating ultra-processed foods from the menu.
