plant-based diets they refer to diets that are based on foods made from plants, and include vegetarian and vegan diets.
Weather vegan diets exclude all animal products, vegetarian options, which exclude only meat and fish, are more diverse and may include dairy and eggs. Pescetarian diets exclude meat, but not fish.
Plant-based diets continue to grow in popularity around the world due to decades of scientific research and the growing evidence of its potential health benefits, not limited to improving blood cholesterol and blood sugar levels.
In addition, increased awareness of the environmental impact of animal farming, such as high levels of greenhouse gases, land degradation and excess water have also motivated some people adopt plant-based diets, which may be more environmentally friendly.
However, there are some health risks associated with some plant-based diets, particularly if there is a high consumption of “junk” plant foods.
By definition, ultra-processed foods are food products that contain a minimal amount of whole foods, are high in caloriesadded sugar, salt and fat, offer little nutritional value and have been processed with cheap industrial additives.
Using the NEW STAR classification system, which categorizes food products according to the extent of the industrial processes to which they are subjected, “junk” foods can include many plant-based products, such as:
- commercially produced breads, pastries, cakes, and cookies
- Carbonated drinks
- prepackaged snacks
- flavored milk drinks
- breakfast cereals
- energy bars
- instant sauces, soups, pot noodles and desserts.
Ultra-processed foods offer convenience, continue to replace minimally processed whole foods, and now represent more than a half of daily calorie intake for many people in high- and middle-income countries.
While a healthy and balanced plant-based diet is diverse, frequent consumption of ultra-processed plant-based foods is associated with negative health outcomes.
For example, in a 2019 cohort study Following 105,159 adults over a 5-year period, the researchers found that even a 10% increase in consumption of ultra-processed foods was associated with an increased risk of heart disease Y race.
This small increase in ultra-processed foods is also associated with an increased risk of developing some cancers, type 2 diabetesand increased exposure to harmful substances chemical products of food packages.
Additionally, calorie intake is reported to be higher in plant-based diets that are rich in ultra-processed foods, which can lead to weight gain and greater potential for development obesity.
To compound the negative health risks associated with diets rich in ultra-processed foods, vegetarian and vegan diets may exclude food groups, making nutrient deficiencies more common.
In general, some studies have shown that vegetarians and vegans have low levels of nutrients such as iron, b12 vitamincalcium, vitamin DY Omega 3 fatty acids.
Also, a studio 2022 showed that vegetarian women have a higher risk and occurrence of hip fractures compared to women who occasionally eat meat.
These adverse outcomes may be bound omission of iron- and B12-rich meats and calcium-rich animal sources from vegetarian and vegan diets. These problems can be exacerbated by people who don’t replace those nutrient sources with fruits, vegetables, nuts, and legumes, eating ultra-processed foods instead.
Well-planned vegetarian or vegan diets consistently offer several health benefits and can protect against nutrient deficiencies and adverse health risks associated with diets rich in ultra-processed plant-based foods.
Plant-based diets not only promote longevitybut they can reduce the loss of muscle mass, also called sarcopenia — in older people with obesity.
They are also safe during the pregnancy and lactation as long as they meet the nutrient requirements, as well as during physical performance.
Well-planned, nutritionally balanced plant-based diets adhere more closely to US Dietary Recommendations and improve overall diet quality based on the Healthy Eating Index.
This occurs thanks to the increased intake of:
- fruits
- non-starchy vegetables
- whole grains
- low-fat dairy
- eggs
- vegetal protein
- seafood.
Such diets are also low in salt, added sugar, fat, and calories.
Therefore, not all plant-based diets are associated with negative health risks, but it is important to note that following an overall healthy eating pattern is essential to managing risks of heart disease, diabetes, and cancer.
Here are some practical tips to help you maintain a diverse and balanced plant-based diet.
First, limit ultra-processed foods. Ultra-processed plant-based foods that are high in salt, added sugars, and fat should be limited and consumed in moderation.
Particularly vegetarian meat substitute products are often high in sodium and saturated fat, so be sure to choose low-sodium, low-fat alternatives.
make sure you read nutrient labels And beware of so-called health claims on packaging. Practice reading the nutrient labels on packaged food products to learn their sugar, salt, and fat content and choose those with fewer additives. Also, labels can help you choose foods that are higher in calcium and other beneficial nutrients.
Surveillance carbohydrate Portions matter, too: Switching to a plant-based diet can seem restrictive, and research shows that meats can be replaced with highly processed or refined carbohydrate-rich foods. Be sure to include whole carbohydrate options in portions appropriate for your health goals.
Also focus on protein: peas and beans, nuts, seeds, seitan, textured vegetable protein, tofu, tempeh, edamameEggs, milk, cheese, yogurt, and shellfish are high-protein food sources for vegetarians that also provide calcium, iron, vitamin D, and some vitamin B12, which are commonly deficient in vegetarians.
When appropriate, dietary supplements can help a person reach the desirable amount of daily nutrients to avoid deficiencies. Talk to your medical team about which supplements may be right for you.
Finally, you may want to consult a dietitian: If you’re new to plant-based eating, consult with a registered dietitian to learn which foods will help you meet your nutrient needs.
Plant-based diets are popular around the world for their potential health benefits, including improving cholesterol and blood sugar and reducing the risk of heart disease, diabetes, cancer, and obesity.
However, “junk” vegetarian foods or ultra-processed foods, which account for more than half of daily calorie intake for some people, continue to replace minimally processed whole foods and pose adverse health risks.
Additionally, vegetarians and vegans may experience nutrient deficiencies in iron, calcium, vitamin D, and vitamin B12, due to the exclusion of animal foods that are rich in these nutrients.
However, well-planned vegetarian or vegan diets rich in fruits, non-starchy vegetables, whole grains, dairy products, and plant sources of protein offer several health benefits and protect against adverse health risks associated with diets rich in protein. in “junk” plant foods.
