Plant-Based Ultra-Processed Foods May Raise Your Risk of Heart Disease and Early Death

Plant-based diets have grown in popularity thanks to their purported health benefits and lower environmental impact. However, new research suggests that the kind of plant-based foods you eat matters.
Research publishedTrusted Source this week in the journal The Lancet Regional Health — Europe has found that plant-based ultra-processed foods are linked with heart disease and early death.

More than 118,000 people between the ages of 40 and 69 answered questions about their diet. The information was later linked to hospital and mortality records on the development of cardiovascular risk factors.
The study found that ultra-processed foods made from plants increased the risk of cardiovascular disease by 5% and the risk of early death by 13%.

On the flip side, each 10% replacement of plant-based ultra-processed foods with fresh, frozen, or minimally processed plants lowered the risk of developing cardiovascular disease by 7% and the risk of dying from heart disease by 13%.
How plant-based ultra-processed foods can affect heart health
“The results of this study do not surprise me,” Michelle Routhenstein, preventive cardiology dietitian at Entirely Nourished, said. “I have seen many people who are on a vegan diet have high cholesterol or even suffer from a cardiovascular event.”

Rothenstein said many vegan products available on the market today are rich in saturated fat and sodium, yet they are deficient in heart-protective nutrients.
She said this imbalance contributes to elevated cardiometabolic indicators such as high blood pressure, elevated cholesterol levels, and insulin resistance, which increases the risk of heart disease.
The increased risk of heart disease and early death associated with these foods has a lot to do with how they are processed.

“The processing and cooking methods used in the production of ultra-processed plant-based foods can lead to the formation of advanced glycation end products (AGEs),” Rothenstein explained.
AGEs are harmful compounds that form when sugars react with proteins or fats during high-heat cooking processes.
Other negative effects plant-based ultra-processed foods can have on your health
Beyond cardiovascular health, overconsuming plant-based ultra-processed foods can lead to other problems, including type 2 diabetes.

“Diets high in ultra-processed foods (80% or more) can lead to high blood pressure due to excess salt, digestive issues due to a lack of fiber, metabolic syndrome due to high levels of sugars and bad fats, as well as inflammation of the gut in susceptible people,” Ludlam-Raine said.

Takeaway
When it comes to diet, you might find it increasingly difficult to decipher what is good for you and what is not. Plant-based doesn’t always equal healthy, especially when those foods are ultra-processed.
Ultimately, whether you’re eating plant-based or not, Routhenstein said, “Be cautious of health claims and marketing buzzwords on packaging, as they may not always reflect the true nutritional quality of a product. Focus on the ingredient list and nutrition label so you can make informed choices.”