Vegan Diets Aren’t Automatically Healthy

 

With all the buzz about the benefits of eating more plants, it is easy to assume that going vegan automatically means eating well for health. But a new study reveals that sticking to only plant-based foods does not guarantee a reduced risk of conditions like cardiovascular disease or cancer—or even a lower risk of death overall.

Though the researchers did find that a certain type of vegan diet (one low in “unhealthful” foods like sugary drinks, refined grains, potatoes, desserts and fruit juices) was associated with reduced risk of chronic disease and overall mortality, diets with higher levels of these foods appeared to have the opposite effect. The higher the “unhealthful” score of a vegan diet, the more likely its adherents were to experience cardiovascular disease, cancer and death. 

In fact, those with the highest level of unhealthful vegan diets had a 23% higher risk of death from any health-related cause. 

Therefore, just because a food’s ingredients are derived from plants does not mean it is good for you. Oreos and high-voltage energy drinks are famously vegan, for example.

“Consuming ultra-processed foods can contribute to an unhealthy vegan diet,” vegan nutrition expert Haley Bishoff said. 

“Prepackaged foods such as cookies, chips, and even some vegan meat alternatives can be considered ultra-processed foods.” 

“It’s the overconsumption of these highly processed foods, vegan or not, that can increase your risk of type 2 diabetes, cancer and cardiovascular disease. As cliché as it sounds, balance and moderation are key.” 

“Prioritize eating fiber from fruits, vegetables and unrefined grains. Pay attention to sodium, saturated fat, and the number of ingredients and additives on the nutrition label,” Bonnie Newlin of Crave Nourishment recommended. “Be mindful of adding different colors of fruits and vegetables to your plate. Each color in these plant foods is associated with a slightly different nutritional benefit.” 

Besides containing high amounts of concerning nutrients like saturated fat and sodium, Newlin emphasized that many processed plant-based foods also come with a host of harmful additives. “Many consumers look at the nutrient information and forget to consider the harm that additives may be contributing to their overall health and waistline.”  

According to Newlin, one place to start is by looking for artificial sweeteners, often added to vegan yogurts, fruit desserts and even vegetable blends. “These sweeteners are harmful to the microbiome because they disrupt the balance of good gut bacteria when they are consumed often. They’re commonly listed under names like sucralose, aspartame, saccharin and neotame,” she explained. 

Other popular additives to be cautious of include potassium bromate, butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT), frequently found in plant-based foods like bread, noodles, cereals and grain snacks. 

These additives are linked to changes in immunity and a higher risk of cancer. By sticking as much as possible to whole foods like fruits, vegetables, legumes and whole grains, you can avoid these additives. 

A healthy vegan diet includes plenty of whole, minimally processed plant foods. Foods like refined grains and sugar-sweetened beverages, though plant-based, could ultimately contribute to chronic disease.

The best way to identify a vegan food’s healthy status is to read the labels of the foods you are purchasing. “Highly processed plant-based foods are typically very high in sodium, saturated fat, added sugar, additives, and can have an ingredient list a mile long. It’s best to stick with foods that are minimally processed and have ingredients you can pronounce,” Newlin suggested.