Recent research has shown that simply consuming plant-based foods does not necessarily lead to a decreased risk of health issues. The key factor in determining the health benefits of a vegan diet is the prioritization of certain nutrients. Despite the widespread promotion of the advantages of plant-based diets, it cannot be assumed that adhering to a vegan lifestyle equates to a healthy diet. A study published in JAMA Network Open in March 2023 revealed that a vegan diet does not automatically reduce the risk of conditions like cancer, cardiovascular disease, or overall mortality. In order to benefit from a vegan diet, it is important to not only eliminate animal products but to also prioritize the consumption of specific nutrients.
A group of researchers from the United Kingdom conducted a study that involved analyzing the self-reported diets of more than 126,000 participants for up to 12.2 years. The team evaluated the healthfulness of each participant's plant-based diet based on their consumption of 17 different food groups, including whole grains, fruits, vegetables, legumes, dairy, sweets, and other categories.
The results showed that while a specific type of vegan diet, which limited the consumption of "unhealthful" foods such as sugary drinks, refined grains, desserts, potatoes, and fruit juices, was linked to a decreased risk of chronic diseases and overall mortality, diets with higher levels of these foods had the opposite effect. The greater the "unhealthful" score of a vegan diet, the higher the probability of developing cardiovascular disease, cancer, or dying from any health-related cause.1
The study also revealed that individuals who adhered to the most unhealthful vegan diets had a 23% greater risk of death from any health-related cause.
Despite some limitations, such as the use of only two 24-hour dietary assessments, the study's findings emphasize the importance of adopting a healthy approach to following a vegan diet, according to experts.
It's worth noting that not all plant-based foods are healthy, as exemplified by vegan products such as Oreos and high-energy drinks. A vegan diet that is primarily based on highly processed foods is a cause for concern. According to vegan nutrition expert Haley Bishoff, RDN, from Rūtsu Nutrition, consuming ultra-processed foods can contribute to an unhealthy vegan diet. Pre-packaged items, such as cookies, chips, and even certain vegan meat substitutes, may be considered ultra-processed foods.
Bishoff emphasized that indulging in the occasional vegan treat does not necessarily lead to heart disease or cancer. Instead, she urged individuals to focus on their overall dietary pattern. She stated, "It's the excessive consumption of these highly processed foods, whether vegan or not, that can raise your risk of type 2 diabetes, cancer, and cardiovascular disease. As cliché as it may sound, balance and moderation are essential."
But what are vegans to do if they avoid mostly processed convenience foods? According to Bonnie Newlin, MS, RD, LDN, from Crave Nourishment, a healthy vegan diet consists of a wide range of whole, minimally processed plant-based foods.
She recommends prioritizing fiber from fruits, vegetables, and unrefined grains, as well as monitoring the amount of sodium, saturated fat, and the number of ingredients and additives on the nutrition label. She also suggests being mindful of incorporating a variety of fruits and vegetables of different colors onto your plate, as each color provides a slightly different nutritional benefit.
Additives to Avoid on a Vegan Diet
In addition to the high amounts of concerning nutrients like saturated fat and sodium, processed plant-based foods can also contain harmful additives that can negatively impact overall health and weight, according to Bonnie Newlin, MS, RD, LDN of Crave Nourishment.
One of the harmful additives to watch out for are artificial sweeteners, which are often added to vegan yogurts, fruit desserts, and vegetable blends. Newlin explained that these sweeteners can be harmful to the microbiome by disrupting the balance of good gut bacteria, especially when consumed frequently. Commonly listed under names such as sucralose, aspartame, saccharin, and neotame, artificial sweeteners should be avoided as much as possible.
Newlin also recommended being cautious of other popular additives such as potassium bromate, butylated hydroxyanisole (BHA), and butylated hydroxytoluene (BHT), which are frequently found in plant-based foods like bread, noodles, cereals, and grain snacks. According to the Environmental Working Group, these additives have been linked to changes in immunity and an increased risk of cancer.
By focusing on whole foods such as fruits, vegetables, legumes, and whole grains, vegans can avoid these additives and ensure that their diets are as healthy as possible.
Navigating a healthy plant-based diet can be challenging, as there is no official guidebook for the vegan lifestyle. One of the most common mistakes is assuming that all plant-based foods are automatically nutritious. The JAMA Network Open study demonstrated that foods like refined grains and sugary drinks, although plant-based, can ultimately contribute to chronic disease.
To identify whether a vegan food is healthy, it's essential to read the labels of the foods you're purchasing. As registered dietitian Bonnie Newlin notes, "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."
Bishoff advises seeking guidance from a registered dietitian specializing in vegan nutrition to optimize the benefits of a plant-based diet. This personalized approach can facilitate a smooth transition and prevent nutritional deficiencies. To evaluate the efficacy of your vegan diet in meeting your health objectives, monitor your daily well-being by observing how your food choices affect your energy levels, bowel movements, and satiety. Additionally, Bishoff suggests tracking your progress through regular blood tests with your doctor.
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