But if plant-based foods are overly processed, they may do more harm than good to heart health.
Excessive consumption of plant-based ultra-processed foods, including some frozen pizzas, breakfast cereals, salty snacks, and packaged breads, pastries, and cookies, may increase the risk of heart disease by up to 5 percent and heart disease risk by up to 5 percent, a new study finds. shows that it can increase The risk of death from heart disease is up to 12 percent.
In contrast, researchers found that participants who increased their intake of unprocessed plant-based foods by 10 percent had a 7 percent lower risk of cardiovascular disease and a 13 percent lower risk of death from cardiovascular disease.
“Our key finding is that a plant-based diet can improve your cardiovascular health, as long as it doesn’t rely on ultra-processed foods,” says study lead author Fernanda Rauber, PhD, a Center for Epidemiological Research investigator. in Nutrition and Health at the School of Public Health at the University of São Paulo, Brazil. “As more people adopt plant-based diets, it becomes crucial to examine the role of food processing within these dietary patterns, particularly as it relates to cardiovascular disease.”
“This study challenges the common perception that plant-based foods are inherently healthier,” says Janna Assar, MD, a family medicine physician at Banner Health in Phoenix. “It highlights that high levels of processing can negate the potential benefits of plant-based foods and emphasizes that dietary guidelines should consider food processing, not just the origin of the food.”
Ultra-Processed Foods Threaten Heart Health
Dr. According to Rauber, ultra-processed foods are generally industrial formulations created by breaking down whole foods into chemical components, modifying them, and then combining them with additives.
He and his colleagues emphasize that processed plant-based foods, which contain high amounts of unhealthy fats, sodium, and added sugars, can contribute to dyslipidemia (abnormal levels of fat in the bloodstream), atherosclerosis, high blood pressure, insulin resistance, obesity, and obesity. metabolic disorders such as diabetes.
Some of these plant-based foods may also contain preservative chemicals, artificial sweeteners, and food colorings, as well as contaminants from industrial processes that can increase heart risks.
Christopher Gardner, PhD, chair of the Nutrition Committee of the American Heart Association’s Council on Lifestyle and Cardiometabolic Health, points out that just because foods are packaged doesn’t necessarily make them unhealthy.
She recommends that consumers check nutrition labels on most packaged products and look for products that are high in fiber and other nutrients (such as vitamins, minerals, unsaturated fats and protein), but low in saturated fat, added sugar and sodium. .
Dr., who is also a professor of chemistry. “While it’s always best to choose fresh, whole foods that don’t come in packages that require nutrition labels, we know that’s not always possible for everyone,” says Gardner. medicine at Stanford University in California.
So What is Fake Meat?
In this study, such foods accounted for only 0.2 percent of total calories consumed, so specific conclusions regarding such products could not be drawn. Additionally, many meat alternatives, such as the recently popular Impossible Burgers and Beyond Meat, were not yet on the market when this data was collected.
On the other hand, Dr. Assar warns that some fake meats may also contain added sodium, unhealthy fats and various additives to mimic the taste and texture of meat. “The processing methods and ingredients used may contribute to adverse health outcomes,” says Assar, who was not involved in this study.
Lawsuit Grows Against Ultra-Processed Foods
Because this was an observational analysis, a cause-effect relationship could not be established. Rauber and his team emphasize that the study only establishes a relationship between heart disease and the consumption of ultra-processed plant-derived foods.
It is also possible that participants misreported the types and amounts of foods they consumed or that lifestyle factors contributed to these findings.
Still, Rauber notes that this latest research adds to a growing body of evidence showing that overly processed foods can lead to negative health consequences. A review of 45 previous scientific analyzes on the subject concluded that greater exposure to ultra-processed foods increases the likelihood of death from preventable diseases.
“I recommend basing your diet primarily on whole and minimally processed foods,” she says. The best tip when buying ready-made foods or preparations is to read the ingredients list. “If it only contains ingredients you recognize and commonly find in your kitchen, it is most likely made from real food and not an overly processed food.”