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- A new study finds that eating ultra-processed plant-based foods may increase the risk of heart disease and premature death.
- But replacing 10% of ultra-processed plant-based foods in your diet with minimally processed plants could help reduce your risk of heart disease.
- Experts say ultra-processed plant-based foods can contain high levels of sugar and salt..
- A healthier plant-based diet includes more whole or minimally processed foods.
Plant-based diets are growing in popularity due to their perceived health benefits and lower environmental impact, but new research suggests that the types of plant-based foods you eat matter.
the study
More than 118,000 people aged between 40 and 69 answered questions about their diet. This information was later linked to hospital and death records for the development of cardiovascular disease risk factors.
The study found that ultra-processed, plant-based foods increase the risk of cardiovascular disease by 5% and premature death by 13%.
Conversely, for every 10% replacement of ultra-processed plant-based foods with fresh, frozen, or minimally processed plants, there was a 7% lower risk of developing cardiovascular disease and a 13% lower risk of dying from heart disease.
“I’m not surprised by the findings,” says Michelle Luzenstein, preventive cardiac nutritionist at Entirely Nourished. “We’ve seen many people who follow a vegan diet have high cholesterol and cardiovascular disease, so the details of their diet are an essential part of assessing whether it’s truly good for their heart.”
Rosenstein said many of the vegan products currently available on the market are high in saturated fat and sodium but lack heart-protective nutrients.
This imbalance contributes to elevated cardiometabolic markers such as high blood pressure, elevated cholesterol levels and insulin resistance, increasing the risk of heart disease, she said.
The increased risk of heart disease and premature death associated with these foods has a lot to do with how they are processed.
“The processing and cooking methods used to produce ultra-processed plant-based foods can lead to the formation of advanced glycation end products (AGEs),” Rosenstein explained.
AGEs are harmful compounds that form when sugars react with proteins and fats during high-temperature cooking.
Rosenstein said excessive consumption of AGEs is linked to inflammation, oxidative stress and increased risk of cardiovascular disease.
Like Rosenstein, she is a nutritionist and author of How to avoid ultra-processed foodsagreed that the study’s findings are concerning but not surprising.
She said ultra-processed, plant-based foods are bad for heart health for several reasons.
“Firstly, they may still be high in salt and ‘free sugars,’ which can lead to high blood pressure, obesity and diabetes,” she said. “Secondly, they may still be high in saturated fats or contain trans fats, which can negatively affect blood cholesterol levels.”
Additionally, Ludlam-Raine noted that the degree of processing can result in the loss of nutrients such as fibre, vitamins and minerals.
It’s common to eat too much.
“The mix of emulsifiers, flavorings, modified starches and preservatives can lead to passive overconsumption and changes to the gut microbiome, which can affect everything from mood to the immune system,” she said.
Beyond cardiovascular health, consuming too many ultra-processed, plant-based foods can lead to other problems, such as type 2 diabetes.
“A diet high in ultra-processed foods (over 80%) can lead to high blood pressure from excess salt, digestive problems from a lack of fibre, metabolic syndrome from excessive sugar and bad fats, and intestinal inflammation in susceptible individuals,” Ludlum-Rayne said.
Rosenstein expressed similar concerns, adding that eating too many ultra-processed, plant-based foods “may also lead to nutritional deficiencies in the diet.”
Slick marketing can sometimes make it difficult to discern what’s good for us and what’s not, and this may be especially true when it comes to eating plant-based foods.
It’s easy to assume that all plant-based foods are healthy, but there are some foods that you should limit or avoid if you’re following a plant-based diet.
Ludlam Laing said ultra-processed foods were those that were heavily processed and had a long list of ingredients.
“Foods that contain unknown ingredients or additives are more likely to be highly processed or ultra-processed and may be higher in calories, fat, sugar and salt and lower in fibre and nutrients,” she said.
She suggests avoiding foods that contain a “mixture” of additives, such as emulsifiers, modified starches and artificial flavors.
These can be hard to spot on the label. Routhenstein says some common ingredients to limit include:
- Aspartame
- Sodium Benzoate
- Flavor enhancers
- Thickening agents such as carrageenan
- Emulsifiers such as lecithin
- Antioxidants such as butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT)
These foods can be found in vegan meat alternatives, flavored plant-based beverages, vegan cheeses, packaged snacks, and more.
To transition to a healthier, plant-based diet, Luzenstein recommends incorporating nutrient-dense, whole foods that are minimally processed and balanced with lean protein, complex carbohydrates, and healthy fats.
This includes lean protein sources such as soy, beans and legumes, as well as plenty of colorful vegetables, leafy greens, whole grains such as quinoa and barley, and healthy fats such as nuts and seeds.
Ludlam Laing agreed, advising people to prioritise whole foods with as little processing as possible, and to cook them at home.
“Always make more than you need so you can enjoy leftovers the next day,” she suggests. “If you’re vegan, consider an algae-based omega-3 supplement, as well as foods fortified with vitamin B12, iron, calcium, and iodine.”
When it comes to diet, it can be increasingly difficult to determine what’s good for you and what’s not. Plant-based foods aren’t always healthy, especially if those foods are heavily processed.
Ultimately, whether you’re eating plant-based or not, Luzenstein says, “be wary of health claims and marketing terms on packaging, as they don’t always reflect the true nutritional value of the product. Pay attention to the ingredients list and nutrition label to make an informed choice.”