Diet

Different plant-based eating plans exist: unhealthy vegetable food and its effects on health

Due to their numerous health advantages, including decreased risks of heart disease and type 2 diabetes, plant-based diets continue to gain popularity. But not all plant-based diets are created equal, and certain eating patterns can be more harmful than beneficial. We cover all you need to know about following a wholesome plant-based diet in this Honest Nutrition segment.

Vegetarian dietsVegetarian and vegan diets are examples of diets that are based on plant-based meals, according to Trusted Source. While vegetarian diets, which only allow for meat and fish, are more varied and may include dairy and eggs, vegan diets forgo all animal products. Meat is not allowed in pescatarian diets, just fish.

Worldwide acceptance of plant-based diets is increasing as a result of decades of scientific study and accumulating proof of their potential health advantages, including lower levels of blood sugar and cholesterol. Additionally, growing knowledge of how animal agriculture affects the environment, including high greenhouse gas emissions, land degradation, and excessive water consumption, has encouraged some individuals to switch to plant-based diets, which may be more ecologically friendly.

However, certain plant-based diets have some health hazards, especially if there is a large intake of “junk” vegetable foods.
 

What Sort of Vegan “Junk” Food Is That?

Ultra-processed foods are by definition food items that have been processed with inexpensive industrial chemicals, have little nutritional value, include few whole foods, and are high in calories, added sugar, salt, and fat.
 
According to the NOVA categorization system, which divides food items into groups depending on the number of industrial processes they go through, “junk” foods can encompass a wide range of plant-based items, including:
  • Commercially manufactured cookies, cakes, pastries, and bread
  • Carbonated liquids
  • Ready-made snacks
  • Flavoring dairy beverages
  • Cereals for breakfast
  • Nutrient bars
  • Quick desserts, soups, and noodle dishes.
 

Health Dangers

For many people in middle- and high-income nations, ultra-processed foods provide convenience, continue to displace minimally processed whole foods, and now make up more than half of their daily caloric intake. Although a plant-based diet that is nutritious and balanced includes a variety of foods, regular intake of ultra-processed meals made from plants is linked to poor health consequences.
 
For instance, researchers found that merely a 10% increase in the intake of ultra-processed foods was linked to an increased risk of heart disease and stroke in a 2019 cohort studyTrusted Source that monitored 105,159 individuals over 5 years. A little rise in the consumption of ultra-processed foods is also linked to an increased risk of some malignancies. Type 2 diabetes, Trusted Source, and more exposure to dangerous substancesFood packets from a dependable source.
 
Additionally, plant-based diets heavy in ultra-processed foods are said to have increased calorie consumption, which may result in weight gain and a higher risk of obesityTrusted Source. Vegetarian and vegan diets can eliminate food categories, increasing the likelihood of nutritional shortages, and adding to the detrimental health concerns connected to diets high in ultra-processed foods.
 
According to several research, vegetarians, and vegans often have lower levels of iron, vitamin B12, calcium, vitamin D, and omega-3 fatty acids are among the nutrients from a reliable source. Furthermore, compared to women who rarely eat meat, a 2022 studyTrusted Source showed that vegetarian women have a higher risk and prevalence of hip fractures.
 
It’s conceivable that these unfavorable effects are related to vegetarian and vegan diets’ exclusion of meats high in calcium, iron, and vitamin B12 as well as meats. When people eat ultra-processed meals rather than nutrient-dense foods like fruits, vegetables, nuts, and legumes, it may exacerbate these issues.
 

How May These Health Hazards Be Avoided?

The health advantages of well-planned vegetarian or vegan diets are well documented, and they can protect against nutritional shortages and the negative health effects of diets high in ultra-processed plant-based foods. Plant-based diets not only increase lifespanTrusted Source, but they may also prevent muscle loss, or sarcopenia, in elderly obese individuals.
 
As long as they provide nutritional needs, they are also safe for use during physical activity and throughout pregnancyTrusted Source and breastfeeding. Plant-based meals that are nutrient-balanced and thoughtfully prepared to comply with U.S. dietary guidelines more closely and raise the standard of diet in general.Based on the Healthy Eating Index, a Reliable Source.
 
This results from the increasing consumption of:
  • fruits
  • veggies without grains
  • whole grains
  • fat-free dairy
  • eggs
  • veggie protein
  • seafood.
  • Salt added sugar, fats, and calories are also reduced on such diets.
In light of this, it is vital to emphasize that not all plant-based diets are linked to harmful health concerns. Instead, it is important to remember that maintaining a healthy overall eating pattern is crucial for reducing the chance of developing heart disease, diabetes, and cancer.
 

How To Maintain a Healthy Vegan Diet

Here are some helpful hints for maintaining a varied and well-balanced plant-based diet. first, cut back on highly processed meals. Foods made from plants that are highly processed and have additional sugars, fats, and salt should be consumed in moderation. Make careful to pick low-sodium and low-fat substitutes for vegetarian meat replacement items in particular because they are frequently heavy in salt and saturated fats.
 
Be sure to study the nutritional labels, and be wary of promises made about a product’s supposed health on the packaging. To learn about the amount of sugar, salt, and fat in packaged food goods as well as to identify those with fewer additives, practice reading the nutritional labels. Labels may also aid in selecting foods that are higher in calcium and other healthy nutrients.
 
It’s crucial to keep an eye on your carbohydrate intake: Research indicates that meats may be replaced with refined or highly processed foods that are high in carbohydrates, which may make the switch to a plant-based diet feel restricted. Include whole-grain carbohydrates in quantities that are suitable for your health objectives.
 
Concentrate on proteins as well. Peas and beans, nuts, seeds, seitan, textured vegetable protein, tofu, tempeh, edamame, eggs, milk, cheese, yogurt, and seafood are all high-protein food sources for vegetarians that also supply calcium, iron, vitamin D, some vitamin B12, and other nutrients that vegetarians frequently lack. When necessary, dietary supplements may assist a person in obtaining the recommended daily intake of nutrients to prevent deficits. Consult your medical staff about the supplements that could be best for you.
 
Lastly, you might want to speak with a dietitian: Consult a trained dietitian if you are new to plant-based eating to find out which foods will help you achieve your nutritional needs.
 

The Lesson Learned

A plant-based diet is gaining popularity around the globe due to its potential for improved blood sugar and cholesterol levels as well as a decreased risk of heart disease, diabetes, cancer, and obesity.
 
However, “junk” vegetables or ultra-processed meals, which make up more than half of some people’s daily caloric intake, continue to take the place of minimally processed whole foods and are dangerous for their health.
 
Additionally, since animal products that are high in these nutrients are not consumed by vegetarians and vegans, they may develop nutritional deficits in iron, calcium, vitamin D, and vitamin B12.
 
However, well-planned vegetarian or vegan diets that are high in fruits, non-starchy vegetables, healthy grains, dairy, and plant-based sources of protein provide several health advantages and protect against the negative health effects of diets that are heavy in “junk” vegetable foods.

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