Plant-based diets: Healthy vs. ‘junk’ veggie

By definition, ultra processed food It is a food that contains a minimum of whole foods, is high in calories, has added sugar, salt and fat, has little nutritional value, and is processed with cheap industrial additives.

Using the NOVA classification system, which classifies foods according to the degree of industrial process they undergo, “junk” foods are: include Many plant-based products such as:

• Commercially manufactured breads, pastries, cakes and cookies
• soda drink
• prepackaged snacks
• flavored dairy drinks
• breakfast cereal
• energy bar
• Instant sauces, soups, noodle pots, and desserts.

Ultra-processed foods offer convenience and continue to replace minimally processed whole foods and are now more than half Daily calorie intake for most individuals in middle- and high-income countries.

A healthy, balanced, plant-based diet is diverse, but frequent consumption of plant-based, ultra-processed foods is associated with adverse health effects.

for example, 2019 cohort study A study that followed 105,159 adults over five years observed that even a 10% increase in ultra-processed food consumption was associated with an increased risk of heart disease and stroke.

This slight increase in ultra-processed foods is also associated with an increased risk of developing some diseases. cancer, type 2 diabetesand increased exposure to toxic substances chemicals from food packages.

In addition, caloric intake was reported to be higher in plant-based diets rich in ultra-processed foods, weight gain great potential for development obesity.

To further exacerbate the adverse health effects associated with diets rich in ultra-processed foods, vegetarian and vegan diets may exclude food groups, making nutritional deficiencies more common.

Overall, several studies show that vegetarians and vegans have lower level Nutrients such as iron, vitamin B12, calcium, vitamin D and omega-3 fatty acids.

moreover, Research in 2022 Vegetarian women were shown to have a higher risk and incidence of hip fractures compared to those who ate meat occasionally.

These detrimental consequences can occur. linked Meat rich in iron and vitamin B12, and omission of animal sources rich in calcium in vegetarian and vegan diets. These problems can be exacerbated by individuals not replacing these nutritional sources with fruits, vegetables, nuts, and legumes, but instead eating ultra-processed foods.

A well-planned vegetarian or vegan diet consistently provides several health benefits and can help prevent nutritional deficiencies and adverse health effects associated with diets rich in ultra-processed plant-based foods.

Not only does a plant-based diet promote longevitybut they may reduce muscle loss – also called Sarcopenia — Obese older people.

they are also safe pregnancy and not only during lactation, as long as nutritional requirements are met physical ability.

A nutritionally balanced and well-planned plant-based diet leads to stricter adherence to U.S. dietary recommendations and improved overall food quality Based on the Healthy Eating Index.

This occurs due to increased intake of:

• fruit
• non-starchy vegetables
• whole grain
• low fat dairy
• egg
• vegetable protein
• seafood.

Such diets are also low in salt, sugar, fat and calories.

So, while not all plant-based diets are associated with adverse health effects, following a healthy overall dietary pattern is essential for managing heart disease, diabetes, and cancer risk. It is important to note that .

Here are some practical tips to help you maintain a varied and balanced plant-based diet.

First, limit ultra-processed foods. Plant-based ultra-processed foods high in salt, sugar and fat should be limited and eaten in moderation.

In particular, veggie meat substitutes are often high in sodium and saturated fat, so be sure to choose low-sodium, low-fat alternatives..

Please be sure to read it nutrition label Also, beware of so-called health claims on packaging. Practice reading nutrition labels on packaged foods, be aware of their sugar, salt and fat content, and choose those with fewer additives. Likewise, labels can help you choose foods high in calcium and other beneficial nutrients.

It is also important to monitor the amount of carbohydrates. Switching to a plant-based diet may feel limiting.Research suggests that meat may be replaced with refined or highly processed carbohydrate-rich foods. Be sure to include whole grain carbohydrate options in suitable portions.

Keep an eye on protein too: peas, beans, nuts, seeds, seitan, textured plant protein, tofu, tempeh, edamame, eggs, milk, cheese, yogurt and seafood are all vegetarian high protein. It is a food source and contains calcium, iron, vitamin D and some vitamin B12, which are commonly deficient in vegetarians.

When appropriate, dietary supplements may help a person reach desired amounts of nutrients each day to avoid deficiencies. Talk to your health care team about which supplements are right for you. .

Finally, it is recommended to consult a nutritionist. If you’re new to a plant-based diet, talk to a registered dietitian to find out which foods can help meet your nutritional needs.

Plant-based diets are popular around the world for their potential health benefits, including improving blood cholesterol, blood sugar levels, and reducing the risk of heart disease, diabetes, cancer, and obesity.

But “junk” vegetable foods and ultra-processed foods (accounting for more than half of some people’s daily caloric intake) continue to replace minimally processed whole foods, with significant health benefits. it has a bad effect.

Additionally, vegetarians and vegans may experience nutritional deficiencies in iron, calcium, vitamin D, and vitamin B12 as they eliminate animal foods rich in these nutrients.

Nevertheless, a well-planned vegetarian or vegan diet rich in fruits, non-starchy vegetables, whole grains, dairy products, and vegetable protein sources offers several health benefits, Protects against adverse health effects associated with a diet rich in “junk” vegetable foods.