In the Beyond Meat and Impossible Burger era, many people are turning to plant-based processed foods to eat healthier and reduce their risk of heart disease. However, a large new study suggests that the type of plant-based foods you choose makes a big difference.
The study, published in The Lancet Regional Health – Europe, analyzed dietary data and cardiovascular outcomes from over 118,000 adults in the UK. Researchers found that diets higher in minimally processed plant foods like fruits, vegetables, whole grains, and legumes were associated with a significantly lower risk of heart disease and death from heart-related causes.
In contrast, diets high in ultra-processed plant foods—such as veggie burgers, fake meats, packaged snacks, and sugary beverages—were linked to an increased risk of cardiovascular disease. Specifically, for every 10% increase in calories coming from ultra-processed plant foods, heart disease risk rose by 5%, and the risk of dying from heart disease increased by 12%.
The findings highlight that shifting to a plant-based diet doesn’t necessarily mean better heart health if that diet relies heavily on ultra-processed foods. The researchers note that many foods are high in unhealthy fats, added sugars, sodium, and food additives despite being plant-based. At the same time, it is low in beneficial nutrients and fiber, which are naturally present in whole plant foods.
“A plant-based diet that emphasizes minimally processed, whole foods appears most beneficial for cardiovascular health,” said study co-author Eszter Vamos of Imperial College London. However, a plant-based diet filled with ultra-processed foods may increase heart disease risk despite containing no animal products.
The researchers also found that replacing just 10% of ultra-processed plant foods with unprocessed plant foods was associated with a 7% lower risk of heart disease and a 15% lower risk of death from heart disease. This suggests that even small shifts from processed foods to whole plant foods can have a meaningful impact.
The study is one of the first to examine cardiovascular outcomes related to different types of plant-based diets based on the level of processing. While more research is needed, the results underscore the importance of focusing on minimally processed plant foods for optimal heart health rather than simply avoiding animal products. The authors advise checking nutrition labels for tell-tale signs of ultra-processing, such as long ingredient lists dominated by refined grains, added sugars, vegetable oils, and artificial additives.
In summary, this study provides substantial new evidence that the quality and processing of plant-based foods, not just the absence of animal foods, is critical for protecting heart health. A plant-based diet centered around whole, minimally processed foods may be best for reducing cardiovascular risk. The researchers conclude: “Dietary guidelines promoting plant-based eating should emphasize the benefits of unprocessed plant foods, rather than simply reducing intake of meat and animal products.”
Comments: A whole-food, plant-based diet that emphasizes minimally processed fruits, vegetables, whole grains, and legumes may be one of the best dietary patterns for protecting cardiovascular health. This large UK study found that diets higher in unprocessed plant foods were associated with significantly lower risks of heart disease and death from heart-related causes. In contrast, diets high in ultra-processed plant foods like fake meats, sugary beverages, and packaged snacks were linked to increased cardiovascular risk despite containing no animal products. The findings suggest that processing plant foods is a crucial factor, not just the absence of animal foods. To optimize heart health, experts recommend focusing dietary patterns around nutrient-dense whole plant foods while limiting intake of ultra-processed plant-based products.
