Share on Pinterest New study suggests consumption of ultra-processed, plant-based foods may increase risk of heart disease and early death Ani Dimi/Stocksy Ultra-processed foods make up a significant part of the average Western diet. Recent studies have shown that high intake of ultra-processed foods increases risk of health problems including cognitive decline, depression and cancer. New research suggests that consumption of ultra-processed, plant-based foods may increase risk of cardiovascular disease and death.
Approximately 58% of the typical Western diet contains ultra-processed foods that are entirely made through industrial processes. Examples of ultra-processed foods include ice cream, sports drinks, mass-produced packaged bread, and margarine.
Recent studies have linked increased consumption of ultra-processed foods to an increased risk of health conditions including cognitive decline, depression and cancer.
For example, a study published in February found that a high intake of ultra-processed foods increases the risk of 32 adverse health outcomes, including heart disease, sleep disorders, type 2 diabetes, overweight and obesity, and mental illness.
Now, a recent study published in The Lancet Regional Health Europe suggests that consumption of ultra-processed, plant-based foods may also have negative health effects, leading to an increased risk of cardiovascular disease and mortality.
Despite these effects, this is an observational study and does not prove causation. More research is needed on the long-term effects of ultra-processed plant-based foods on health.
In this study, the researchers focused on ultra-processed, plant-based foods due to a lack of comprehensive research on how these products affect health, particularly cardiovascular disease.
“We found that the association between malnutrition and food allergies was not statistically significant,” Dr. Fernanda Lauber, a researcher at the Department of Preventive Medicine and the Center for Epidemiological Studies on Nutrition and Health (NUPENS), University of São Paulo School of Medicine in Brazil and lead author of the study, told Medical News Today.
“Plant-based foods are recommended in many dietary guidelines and the food industry has been researching this area. The food industry promotes their products with health claims such as vegetarian, vegan and plant-based. As an increasing number of populations adopt plant-based diets, studying the role of food processing in plant-based eating patterns and how it relates to cardiovascular disease can help refine guidelines and incorporate food processing considerations into their recommendations.”
Lauber explained that the main difference between animal-based and plant-based foods is that the latter contain ingredients that are primarily plant-based and do not contain ingredients such as meat, dairy, eggs or cheese.
“As public interest in adopting a plant-based diet and dietary recommendations that promote a plant-based diet has increased, the food industry has increasingly used these recommendations in its marketing,” Lauber continued.
“This can lead to a false perception that their products are healthy or beneficial to the planet, which isn't necessarily the case.”
Lauber and her team analysed data from around 127,000 UK Biobank participants who provided information about their diet between 2009 and 2012 and were followed for an average of nine years.
The scientists found that for every 10% increase in calorie intake from ultra-processed, plant-based foods, participants' risk of cardiovascular disease increased by 5% and their risk of death from cardiovascular disease increased by 12%.
“We hypothesized that industrial food processing influences the relationship between plant-based food intake and cardiovascular disease, but we didn't know to what extent,” Lauber said.
“We were surprised to see that the results consistently showed that consumption of non-ultra-processed, plant-based foods was associated with a lower risk of developing cardiovascular disease, whereas consumption of ultra-processed, plant-based foods was associated with an increased risk. However, consumption of all plant-based foods was not associated with cardiovascular disease risk,” Lauber continued.
During the study, the researchers also found that for every 10 percentage point increase in calorie intake from plant-based, non-ultra-processed foods, there was a 7 percent lower risk of cardiovascular disease and a 13 percent lower risk of death from cardiovascular disease.
“The higher your intake of unprocessed, plant-based foods, the lower your risk of these diseases,” Lauber explained.
“This highlights the importance of not only consuming plant-based foods, but also specifically choosing foods that are minimally processed to maximise the health benefits. Our findings highlight the importance of not only focusing on a plant-based diet, but also considering the level of processing of these foods,” she continued.
“Doctors can use this information to emphasize to their cardiovascular disease patients that while a plant-based diet is beneficial, it is important to limit their intake of ultra-processed foods, including those of plant origin. Doctors should explain how minimally processed, plant-based foods are associated with a lower risk of cardiovascular disease and mortality and guide their patients in making healthier dietary choices.”
— Dr. Fernanda Lauber, lead study author
After reviewing the study, Jennifer Wong, MD, a board-certified cardiologist and medical director of noninvasive cardiology at MemorialCare Heart and Vascular Institute at Orange Coast Medical Center in Fountain Valley, California, told MNT that the findings are consistent with dietary approaches recommended by the American Heart Association, such as the DASH diet.
“Studies like this one are important when encouraging patients to avoid animal-based foods high in saturated fats and seek out plant-based options. [we should] “It also speaks to the importance of seeking out whole foods and avoiding processed packaged foods, even if they are plant-based,” Wong continued.
“We would like to know whether the outcomes differ depending on the type of processed food – for example, whether people do better if they eat processed foods that are low in any type of fat, or low in salt or sugar,” Wong said.
MNT also spoke with Monique Richard, R.D., owner of Nutrition-In-Sight, who said she wasn't surprised by the observation that people who eat more unprocessed, plant-based foods have a lower risk of cardiovascular disease, while those who eat more ultra-processed, plant-based foods have a higher risk.
“Marketing messages often confuse the public,” Richard explains. “If they understand that something is made from plants and that they are being encouraged to eat more of it, they may perceive it as healthier than something that comes from an animal source.”
“Just because something is 'plant-based' doesn't mean it's more nutritious. Meat alternatives and ultra-processed foods are often loaded with added sugar, salt, fat and cholesterol. [and] Preservatives, or [they] “They've been so processed that they no longer contain any of their natural beneficial components, such as fiber, phytochemicals and water-soluble vitamins like vitamin C, folate and riboflavin,” Richard continued.
“Excessive consumption of these compounds may also lead to increased risk of cardiometabolic markers such as elevated LDL, decreased HDL, hypertension, and atherosclerosis, as well as other inflammatory markers such as C-reactive protein and advanced glycation end products.”
— Monique Richard, R.D.
Richard says that choosing whole foods or whole food ingredients where possible will help you reap the most health benefits of plant-based foods.
“Think about applesauce: it's literally made from mashed apples, but the fiber has been mechanically processed, sugar has often been added, and the skins have often been removed, further reducing its nutritional value,” she explained.
“The benefit of the whole apple has now been reduced from a food itself to a separate product. At each step of processing and manipulation, the integrity of the whole package is compromised. So does that mean applesauce is bad for us? No. It simply shows that apples have varying degrees of benefit. [a] “The nutritional value of foods can change,” Richard noted.
For those looking for healthy plant-based alternatives to ultra-processed foods, Richard suggested the following replacements:
Substituting real soybeans (edamame) or beans (pulses) for plant-based meats is an easy, affordable and delicious alternative. Tofu stir-fry with vegetables and brown rice, served with your favorite sauce, is an alternative to frozen pre-cooked meals. Cubed tofu or seitan, sprinkled with breadcrumbs and pan-fried with your favorite roasted vegetables, is an alternative to “nuggets” or breaded cutlets. Including lentils in soups and chilis is an affordable and easy way to add protein, fiber and texture without adding a lot of excess sodium and unnecessary ingredients. Using jackfruit in a pulled pork mimic is a great alternative, as is adding a protein-rich whole grain such as quinoa.
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