The plant-based revolution - but is it healthy?
23 May 2025 at 10:37
The plant-based revolution - but is it really healthy?
Plant-based food products like vegan sausages and chicken substitutes seem to be everywhere these days – lining supermarket shelves and promising an easy, healthy alternative to meat. But are they really good for us?
There has been plenty of research around the benefits of plant-based diets. A 2024 study found that just 8 weeks of following a vegan diet reduced biological age by 7.5 months, with advantages including lower cholesterol and body weight. Another study found that men following a vegan diet had a 28% reduction in all-cause mortality, with a massive 55% reduction in heart disease. It’s thought that individuals who follow a plant-based diet long-term could add as much as 8 to10 years to their life expectancy.
But – things are not all as they seem… Processed plant-based foods that adorn the supermarket shelves are a world away from a natural plant-based diet. These products often contain heavily processed ingredients and are full of additives designed to mimic the taste and texture of meat. They are heavily marketed on benefits such as high protein and low saturated fat – but the marketing never addresses health concerns. Do you really know what you are putting into your body?
There is an ugly downside to plant-based substitute foods:
1. Unhealthy Ingredients list
- Some plant-based meats contain high amounts of refined vegetable oils like sunflower or canola (rapeseed) oil, which promote inflammation in the body.
- Salt / sodium is used to improve taste – but this means some plant-based meat products are as salty as processed meat, which puts blood pressure at risk.
- Cheap refined flours (such as wheat or corn flour) are used to bulk out the products and make you feel fuller. These grains are stripped of natural nutrition and can also cause bloating, gas and constipation.
2. Nutrient Deficiencies
- Plant-based meats can lack essential nutrients found in whole food sources, such as iron, vitamin B12, and zinc.
- Fortifying products with vitamins and minerals does not solve the problem – the nutrients added during fortification are often less bioavailable and more difficult for the body to break down and absorb, meaning deficiencies can still arise.
3. Highly Processed Ingredients
- Despite the health claims - many plant based options fall into the category of UPF (Ultra Processed Foods) – you can read more about the dangers of UPF here.
- Many plant-based meats rely on soy protein isolate or pea protein isolate, which are stripped of their natural nutrients and harder to digest than whole foods like beans or lentils.
- Textured vegetable protein (TVP) is a heavily processed soy product typically used to manufacture meat-free chunks and mince. It lacks the health benefits associated with traditional soy products.
- Mycoprotein (used in Quorn) is known to contribute to digestive discomfort.
4. Additives and Thickeners
- Methylcellulose is often used as a binding agent. It is an artificial fibre that can cause bloating and digestive issues for sensitive individuals.
- Carrageenan found in plant-based milks and meats, has been linked to inflammation and gut irritation. It can exacerbate IBS symptoms, and should be avoided.
- Gums (Guar Gum, Xanthan Gum, Locust Bean Gum) are used as thickeners, stabilizers, or emulsifiers in plant-based yogurt, ice cream, sauces, and dressings. These are fermentable fibres, which contribute to bloating, gas and diarrhoea.
5. Artificial Flavours and Preservatives
- To mimic the umami flavour of meat, it is common to use yeast extract or artificial flavour enhancers like MSG, not only high in sodium but linked to unpleasant symptoms including headaches, chest tightness and nausea.
- Some plant-based products contain sodium nitrite, which has been linked to some cancers when consumed in excess.
Healthier Alternatives
For those looking to enjoy the benefits of a plant-based diet without the downside of highly processed foods, options based on real ingredients like bean burgers, lentil stews, chickpea curries, and nut-based meals are better choices than artificially manufactured meat lookalikes. These types of dish provide fibre, protein, and essential nutrients without the need for additives.
The general rule of thumb is – if the ingredients list contains something that you wouldn’t find in a domestic kitchen – avoid it!
