Consuming a plant-based diet does not necessarily mean it’s healthy; here’s why

While many view plant-based diets as a panacea for health, a new study published in The Lancet Regional Health — Europe, delivers a sobering reality check — not all meatless foods are good for your health. 

Researchers tracked the dietary habits of over 118,000 individuals aged 40 to 69 years old from England, Scotland, and Wales, cross-referencing their eating patterns with their medical records. 

It revealed that those who consumed a diet rich in plant-based ultra-processed foods (UPFs) were more prone to experiencing adverse cardiovascular health outcomes. Conversely, those who followed an unprocessed, plant-based diet exhibited positive health effects. 

The study also mentioned, “Plant-sourced dietary patterns, as characterised by low consumption or complete omission of eggs, dairy products, fish, and meat, have been associated with a reduced risk of several chronic diseases, as well as a substantial reduction in impacts on the environment.”

Peter Scarborough, professor of Population Health, University of Oxford, noted, “This paper adds to the growing literature that shows that UPF consumption is associated with poor health.  In the introduction and discussion the authors suggest that the findings from this paper show that plant-based meat alternatives are bad for health.” 

This serves as a stark reminder that the absence of animal-based ingredients does not automatically confer a health halo, challenging the widespread assumption that a plant-based diet is synonymous with ‘nutritious.’

Dr Jagadish Hiremath, cardiac intensivist and medical director at AASRA Hospitals, says, “These aren’t your simple homemade veggie burgers. These are plant ingredients that have been completely transformed in factories, often with a laundry list of additives you wouldn’t find in your own kitchen. Think preservatives, artificial flavours and colours, and even things that change the texture. Some common culprits are plant-based burgers, sausages, nuggets, packaged breads, pastries, cakes, cookies, chips, and those super sugary drinks.”

Look for foods that are high in fibre, packed with vitamins and minerals, and low in added sugar (Source: Freepik)

Specific ingredients in ultra-processed plant-based foods that make them risky for heart health 

There are a few key reasons these foods raise eyebrows, according to Dr Hiremath:

Sugar Overload: It’s not just the obvious sweets — many of these foods are surprisingly high in added sugar, which can contribute to obesity, diabetes, and, you guessed it, heart disease.

Refined Carbs Everywhere: Instead of wholesome whole grains, they often rely on refined carbs, which can spike your blood sugar and potentially lead to insulin resistance, a precursor to other health problems.

Mysterious Additives: Emulsifiers, preservatives, and artificial flavors might sound harmless, but they’ve been linked to inflammation and oxidative stress, which can damage your heart over time.

Hidden Unhealthy Fats:  You might think plant-based automatically means healthy fats, but some of these products can sneak in trans fats or too much saturated fat, which raises your “bad” cholesterol and puts your heart at risk.

How eating ultra-processed plant-based foods can lead to high cholesterol and high blood pressure

It’s a bit of a domino effect, says Dr Hiremath. “Those additives and preservatives can quietly create a low-level inflammation in your body, which damages your arteries and can raise your blood pressure.”

The high sugar and refined carb content can mess with how your body uses insulin, a hormone that regulates blood sugar. This can lead to higher cholesterol and blood pressure, he explains.

“When you’re missing out on key nutrients and filling up on unhealthy ingredients, your body’s ability to handle fats is diminished, leading to a buildup of harmful cholesterol.”

What to look for in food labels

Here’s your cheat sheet to reading food labels when it comes to plant-based foods:

Short Ingredient List, Mostly Real Food: The fewer ingredients, the better. Bonus points if you can recognise most of them as actual food items, not chemicals.

Nutrition Powerhouse: Look for foods that are high in fibre, packed with vitamins and minerals, and low in added sugar, unhealthy fats, and sodium. 

Less Processed, More Natural: Fresh or frozen produce, whole grains, nuts, and seeds are your best bet. Be sceptical of heavily processed “plant-based” convenience foods — they might not be as healthy as they seem.

Whole Foods: Prioritise whole, unprocessed plant foods as much as possible. Even if a product says it’s plant-based, it doesn’t mean it’s good for you if it’s been through a factory makeover.

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