Plant-Based Ultra-Processed Foods Associated with Higher Heart Disease Risk

Summary:

A diet dominated by plant-based foods is known to be a healthier option. However, researchers warn people against automatically assuming that all kinds of plant-based diets are healthier. A new study shows that ultra-processed foods can significantly increase heart disease risk.

 New studies show that ultra-processed foods dominate the typical Western diet, which consists of foods made by industrial processes like ice creams, sports drinks, margarine, and much more.

These foods differ from cooked whole foods. They are generally high in poor-quality carbs and fats, causing insulin resistance and inflammation. Moreover, these products have many additives.

Ultra-processed foods are known to increase the risk of most non-infectious diseases like diabetes, dementia, depression, cancer, and more. In fact, studies have identified that these foods considerably increase the risk of tens of health conditions.

Increasing intake of plant-based foods may help lower the risk of certain chronic health issues like diabetes, obesity, cancers, and more. Plant-based foods are generally low in calories and are less likely to cause inflammation. However, researchers warn that this is not always the case.

There are many plant-based, ultra-processed foods that are not healthy. This included various oils, vegetables in brine, different types of breads, confectionary, buns, and meat substitutes like soy products.

Simply said, the new research says that one should not assume that switching to a plant-based diet would be sufficient. There are other factors to consider. If semi-processed or ultra-processed foods dominate plant-based diets, then such a diet is also harmful. Only plant-based foods cooked using whole foods with minimal use of industrially processed foods are healthy.

Sure, a plant-based diet is good for health. For example, studies do confirm that non-ultraprocessed foods like fruits and vegetables are good for health. Increasing the intake of non-ultraprocessed foods by 10% may reduce the risk of heart disease by about 7%. To understand why this recommendation is important, it is vital to understand that in the West, people are getting 60-70% of their calories from ultra-processed foods.

This new study, published in THE LANCET Regional Health Europe, analyzed massive data regarding European dietary habits. It found that a 10% increase in plant-based ultra-processed foods may increase heart disease risk by 5%.

This study is important, considering that many in the West are adopting plant-based diets. However, they still continue to consume mostly ultra-processed foods. Thus, in such instances, they cannot expect to experience the health benefits of such a diet. When scientific literature says that plant-based foods are good, those studies mean whole foods or freshly cooked foods using local produce. However, if products have undergone industrial processing, they become harmful.

These study findings are not to discourage people from adopting a plant-based diet. It rather warns them that a plant-based diet is not a magical solution to their health concerns. Such dietary choices would only work if done correctly. Ultra-processed foods have fast-absorbing carbs, poor-quality fats, high salt content, and preservatives to prolong their shelf life. Ultra-processed foods are also low in dietary fiber, vitamins, and phytochemicals.

So, researchers propose that people start cooking more often. There are many simple recipes that are healthier. Thus, consider consuming beans, pulses, and more instead of soy-based meat substitutes. Instead of eating frozen meals, one can prepare stir-fried rice with veggies and scrambled tofu. Lentil soups are an excellent source of protein, fiber, and minerals.

Source:

Rauber, F., Louzada, M. L. da C., Chang, K., Huybrechts, I., Gunter, M. J., Monteiro, C. A., Vamos, E. P., & Levy, R. B. (2024). Implications of food ultra-processing on cardiovascular risk considering plant origin foods: An analysis of the UK Biobank cohort. The Lancet Regional Health – Europe, 0(0). https://doi.org/10.1016/j.lanepe.2024.100948