Plant-Based Foods Can Be Ultra-Processed Too
Key points:
Foods that are plant-based or vegan aren’t always a healthier option, as they may contain artificial ingredients.
Plant-based and dairy-free snacks and desserts are often high in sugar, calories, and ultra-processed ingredients.
Building your diet around minimally processed plant-based foods minimizes cardiometabolic risk factors.
When you hear the words “plant-based” or “vegan”, healthy is often what comes to mind. While incorporating more plant-based foods in your diet can transform your health, many vegan foods are ultra-processed. A diet high in ultra-processed vegan foods or non-vegan foods raises your risk of cardiovascular disease.
Vegan vs. Plant-Based
An excellent place to begin is understanding that the terms “vegan” and “plant-based” are dietary terms. There are no legally binding definitions for either. However, both terms are minimally regulated by the Food and Drug Administration’s “false or misleading” claim laws. If a product is labeled with either of these dietary terms and found to contain meat or dairy, there are likely to be consequences, including recall and fines. Foods labeled plant-based that contain a low percentage of plant-derived ingredients may be subject to the same laws.
There is far more grey area when it comes to whether either of these terms implies that food is healthy. That is a determination you must make for yourself by reading the label. It’s also why many foods technically fall into these dietary categories but aren’t labeled as such. For example, Oreo cookies are technically vegan, but they aren’t labeled as such.
Top 3 Ultra-Processed Vegan Food Categories
The food categories below are meat-free and dairy-free, but they’re not always nutrient-dense. Or they’re nutrient-dense but have UPC additives.
1. Pre-Packaged Snacks
Many of your favorite salty and seasoned chips and prepackaged snacks are vegan. Potato chips, many sweets, crackers, and most brand-name snacks are high in sugar, salt, refined carbohydrates, trans fat, and empty calories. Even their healthier alternatives must be enjoyed in moderation.
2. Pre-Packaged Meat Substitutes
Another common misconception is that plant-based lunch meat, bacon, burgers, chicken nuggets, chicken patties, and other options are healthy. The binding agents and flavoring that give meat substitutes the texture and flavor of meat are often UPCs. Some brands and products are less processed than others, but many are high in saturated fat, sodium, and calories.
Treat ultra-processed vegan foods as comfort foods that fulfill your craving. Eat them mindfully as an indulgence and explore the many plant-based options that are less processed.
3. Vegan Desserts
There are some truly decadent plant-based desserts to choose from. While they may not contain dairy, many are high in calories, sugar, and processed ingredients, or ultra-processed ingredients. This includes high fructose corn syrup, hydrogenated oil, artificial color, and artificial flavoring. They may also be high in carbs and saturated fat.
This includes:
Oreo cookies
Dairy-free ice cream
Gelatin-free pudding
Vegan marshmallows
Dairy-free whipping cream
Most vegan pastries
Sugar Is Sugar
Another common misconception about vegan desserts is that if they’re sweetened with honey, agave, dates, or fruit juice, they’re better for you than those sweetened with table sugar. While natural sources are less processed, they spike your blood glucose levels just like high-fructose corn syrup. That is unless they’re sweetened with allulose or monk fruit.
Why Monk Fruit and Allulose Are Healthier Options?
Desserts sweetened with allulose or monk fruit don’t spike your blood sugar. Read the label to ensure foods and beverages with these natural sugar substitutes don’t contain sugar alcohol or other artificial sweeteners.
Learning How to Incorporate Plant-Based Foods the Right Way
If you’re ready to eliminate or minimize the meat and dairy in your life, you need to relearn how to create balanced meals. As a dietitian, I work with you to create delicious and nutritious meals that keep you full and energized. Your meal plan can be meat and dairy-free, or it can simply reduce the meat and dairy in your diet. And yes, your meal will be full of flavor!