Ultra-processed foods make up a significant portion of the average Western diet, comprising about 58% of what people consume. These foods are made entirely through industrial processes and include items like ice cream, sports drinks, mass-produced packaged breads, and margarine. Recent research has shown that a higher intake of ultra-processed foods is linked to an increased risk for various health problems, such as cognitive decline, depression, and cancer. A new study published in The Lancet Regional Health — Europe suggests that consuming plant-based ultra-processed foods may also lead to an elevated risk of cardiovascular disease and mortality, highlighting the potential negative impacts of these products on health. However, it is essential to note that this study is observational and does not establish causality, emphasizing the need for further research on the long-term health effects of plant-based ultra-processed foods.
The study, led by Fernanda Rauber, PhD, examined the impact of plant-based ultra-processed foods on health outcomes, particularly cardiovascular disease, as there is a lack of comprehensive research in this area. The team analyzed data from almost 127,000 participants of the UK Biobank and found that for every 10% increase in calorie intake from plant-based ultra-processed foods, there was a 5% increased risk of cardiovascular disease and a 12% higher risk of death from cardiovascular diseases. On the other hand, consuming plant-sourced non-ultra-processed foods was associated with a lower risk of cardiovascular disease and mortality. This underscores the importance of choosing minimally processed plant-based foods to maximize health benefits, as the study showed that the higher the consumption of these foods, the lower the risk of developing cardiovascular diseases.
Jennifer Wong, MD, a board-certified cardiologist, noted that the study’s findings align with diets recommended by the American Heart Association, such as the DASH diet, which emphasizes avoiding animal products high in saturated fat and seeking more plant-based options. Monique Richard, a registered dietitian nutritionist, highlighted the confusion that marketing messages can create around plant-based foods, with many assuming that plant-based automatically equates to nutritious. However, many plant-based ultra-processed foods contain added sugar, salt, fat, and preservatives, which can lead to an increased risk of cardiometabolic markers. Richard recommended choosing whole food or whole food ingredients whenever possible to maximize the health benefits of plant-based foods.
For those looking for healthier alternatives to plant-based ultra-processed foods, Richard suggested several swaps, such as replacing plant-based meats with soybeans or beans, scrambling tofu with vegetables and rice instead of frozen pre-prepared meals, pan-searing tofu or seitan with breadcrumbs and vegetables instead of breaded cutlets, using lentils in soups and chilis for added protein and fiber, and incorporating jackfruit or quinoa into dishes that mimic pork for a higher nutritional value. By making these simple swaps and choosing minimally processed plant-based foods, individuals can reduce their risk of developing cardiovascular diseases and improve their overall health.
