There is a big debate about whether a vegetarian or vegan diet is more or less healthy than what it includes meat. Obviously everyone defends their own. Omnivores remind vegetarians and vegans that they need to supplement vitamin B12, when they don’t need it at all. Vegetarians and vegans, however, talk about the fats present in red meat. All this, of course, without taking into account the ethical or moral reasons because everyone chooses their own diet. Another argument against plant-based diets is that generally vegetarians eat more ultra-processed foods. Same for vegans. But is it true?
To resolve the issue once and for all, a team of scientists from Imperial College London and the Universities of Sao Paulo (Brazil) and Ghent (Belgium), carried out a study comparing data from 200,000 people registered in British Biobank.
It is a database that includes voluntary information on the habits and long-term health of a very large sample of people, so that observational studies can be carried out without the need to specifically recruit volunteers for this. On this occasion, attention was paid to the type of diet of each person and the foods they usually include in their daily meals. In this way, it has been seen that vegans and vegetarians actually eat more ultra-processed foods. But this happened several nuances that we must consider.
Yes, vegetarians eat more ultra-processed foods, but what does that mean?
The difference in consumption of ultra-processed foods for each diet type was significant, but not huge. Specifically, in the case of vegetarians, consumption was higher with a difference of 1.3 percentage points and in vegans 1.2. This difference was established by adjusting the percentage of ultra-processed food consumption between these two diet types and regular red meat consumers. The bottom line is that vegans and vegetarians eat more ultra-processed foods than frequent red meat eaters, but the difference is very small.
The study does not determine whether this increased amount of ultra-processed foods makes these people’s health outcomes worse than those of red meat consumers. And, in reality, when we talk about ultra-processed foods we must keep in mind that there is no uniform way to define them.
What is a processed food?
There are people who define processed foods as those that contain several ingredients composition. For example, a glass of milk is not processed, because it contains only milk, but a chocolate milkshake is, because it also contains sugar, cocoa and many other additives. However, a red meat steak is not processed, because it only contains meat, while, by definition, a jar with an assortment of legumes would be, despite being infinitely healthier.
To avoid this problem, there are those who define the fact that a food is transformed ability to distinguish ingredients. A jar of legumes has several ingredients, but each of them can be seen separately. On the other hand, in the chocolate smoothie we do not see cocoa, sugar and each additive individually. This might be a better definition, but there are still exceptions. Therefore, there really is no exact definition of what processed and ultra-processed are. The problem is that most of the latter contain high levels of saturated fat, sugar or salt. That’s the harmful part, not that they contain more or fewer ingredients.
For this reason we cannot guarantee that those who eat a lot of red meat will have better health than vegetarians who eat more ultra-processed foods, since red meat, despite being a unique food, has many proven harmful effects.
In fact, there are numerous studies that demonstrate that a plant-based diet, if well planned, protects against numerous diseases, such as for example type 2 diabetes, hypertension and various types of cancer. We can’t say it’s a worse diet because we tend to eat more ultra-processed foods.
In fact, the reason why vegans and vegetarians eat more ultra-processed foods is because, often, meat substitutes They are ultra-processed foods based, for example, on soy, which also contain high quantities of salt, fat or starch.
There is nothing wrong with eating them every now and then, like any ultra-processed food, but it is also true that it is not good to abuse them. Therefore, given that it is more than demonstrated that for the good of the planet we must all evolve towards one feed on more plantsyou have to do good disclosure in this respect. Legumes are an excellent source of proteins, which together with spices can replace the flavor of many foods of animal origin. It may not taste exactly the same or the texture may not be the same, but it is much healthier.
On the other hand, it would be interesting for the food industry to offer more alternatives which, while they may be considered processed, have much more acceptable levels of salt, sugar or fat. There should be more options in bars and restaurants too. We must all row in that direction and, above all, not demonize or criticize other people’s nutrition. This is a war that, like all wars, makes no sense.
How can individuals balance ethical considerations with nutritional health when choosing their diet?
Interview
Time.news Editor: Welcome to Time.news, and thank you for joining us today! With us, we have Dr. Maria Thompson, a nutrition expert and researcher who has studied plant-based diets and their health implications extensively. Maria, thank you for being here!
Dr. Maria Thompson: Thank you for having me! It’s a pleasure to discuss such a fascinating and often debated topic.
Editor: Absolutely! Recently, a study conducted by scientists from Imperial College London and universities in Brazil and Belgium analyzed the diets of over 200,000 people. They found that both vegetarians and vegans tend to consume more ultra-processed foods compared to omnivores. What do you think this means for the debate over plant-based diets?
Dr. Thompson: That’s an intriguing question. The study did show a slight increase in the consumption of ultra-processed foods among vegetarians and vegans, but the differences were not as vast as some might expect—only about 1.3 percentage points for vegetarians and 1.2 for vegans compared to red meat consumers. It suggests that while there is a trend, it’s essential to consider the nuances of what constitutes a healthy diet.
Editor: Right! So, when we talk about ultra-processed foods, we often hear mixed definitions. Some might equate any food with multiple ingredients as ultra-processed. Can you clarify this for our readers?
Dr. Thompson: Certainly! The definition of processed foods can indeed be confusing. In a broad sense, a food is categorized as processed if it is made using various ingredients, like a chocolate milkshake, which may contain sugar and additives. However, a simple jar of legumes could also be deemed processed despite being nutritious. The key takeaway here is that not all processed foods are unhealthy; it’s the additives and the level of refinement that often contribute to their health impact.
Editor: That’s an interesting perspective! This leads us to the big question: does the increased intake of ultra-processed foods necessarily harm the health outcomes of vegetarians and vegans compared to those who consume red meat?
Dr. Thompson: The answer is nuanced. While ultra-processed foods can have negative health impacts—often high in sugars, unhealthy fats, and salt—this study does not conclusively prove that eating these foods is worse than consuming red meat. In fact, red meat has its own set of health risks associated with its consumption. Without a uniform definition of ultra-processed foods, we must be cautious in drawing firm conclusions about dietary superiority.
Editor: It seems that both sides of the dietary debate have their pros and cons. What advice would you give to individuals navigating this nutritional landscape?
Dr. Thompson: My advice would be to focus on the quality of food rather than merely the categorization of it. Both vegetarians and omnivores can maintain a healthy diet by choosing whole foods and minimizing their intake of ultra-processed items, regardless of whether they feature meat or not. A balanced diet, rich in fruits, vegetables, whole grains, and high-quality proteins, is key to overall health.
Editor: That’s great advice! with ethical and moral considerations also being a part of the dietary decision-making process, how do you see these values playing into the health equation?
Dr. Thompson: Ethical and moral values are significant drivers for many people when it comes to diet. They often inform choices that extend beyond mere nutritional outcomes. While health is important, understanding that diet is a personal decision influenced by various factors—including environmental concerns and animal welfare—is crucial. The best diet for someone is one they can sustain and enjoy while aligning with their values.
Editor: Thank you, Dr. Thompson! Your insights shed a lot of light on a complex topic. It’s clear that the conversation around diet is multifaceted and requires consideration of both health outcomes and personal values.
Dr. Thompson: Thank you for having me! It’s been a pleasure discussing these critical issues.
Editor: And thank you to our readers for tuning in. We hope this discussion adds clarity to your dietary choices! Stay informed with Time.news for more insights into today’s pressing topics.
