Ultra-processed foods make up a significant portion of the average Western diet, and recent studies have linked higher consumption of these foods to an increased risk for health problems such as cognitive decline, depression, and cancer. A new study suggests that plant-based ultra-processed food consumption may also lead to an increased risk of cardiovascular disease and mortality. Examples of ultra-processed foods include ice cream, sports drinks, mass-produced packaged breads, and margarine. This study, published in The Lancet Regional Health — Europe, explores the potential health risks associated with consuming plant-based ultra-processed foods.
For this study, researchers focused on plant-based ultra-processed foods due to the lack of comprehensive research on how these products affect health outcomes, particularly cardiovascular disease. They found that for every 10% increase in calorie intake from plant-based ultra-processed foods, participants had a 5% increased risk of cardiovascular disease and a 12% higher risk of death from cardiovascular diseases. The study analyzed data from almost 127,000 participants of the UK Biobank who provided dietary information between 2009 and 2012. The results emphasize the importance of not just consuming plant-based foods, but specifically choosing minimally processed plant-based foods to maximize health benefits.
Researchers found that every 10 percentage point increase in calories from plant-sourced non-ultra-processed foods consumed was associated with a 7% lower risk of cardiovascular disease and a 13% lower risk of mortality from cardiovascular disease. The study suggests that consuming plant-based non-ultra-processed foods is associated with a lower risk of developing cardiovascular disease. This underscores the importance of considering the level of processing of plant-based foods in dietary choices. The findings align with diets recommended by organizations such as the American Heart Association, highlighting the importance of avoiding processed packaged foods to promote heart health.
Registered dietitian nutritionist Monique Richard explains that marketing messages can often be misleading, leading consumers to believe that plant-based ultra-processed foods are healthier than they actually are. She emphasizes the importance of choosing whole food or whole food ingredients to maximize the health benefits of plant-based foods. Richard suggests alternatives to plant-based ultra-processed foods, such as swapping out plant-based meat for soybeans or beans, scrambling tofu with vegetables and brown rice for stir fry, pan-searing cubed tofu or seitan with breadcrumbs and roasted vegetables, using lentils in soups and chilis, and incorporating jackfruit or quinoa in dishes that mimic meat textures.
In conclusion, the study on plant-based ultra-processed foods highlights the importance of considering the processing level of foods in dietary choices to promote heart health. Choosing minimally processed plant-based foods may lower the risk of cardiovascular disease and mortality, while consuming plant-based ultra-processed foods may increase these risks. The findings underscore the need for consumers to be aware of misleading marketing messages and prioritize whole food ingredients for optimal health benefits. Further research is needed to explore the long-term health impacts of plant-based ultra-processed foods and their potential effects on cardiovascular health.
