Research suggests that switching from meat and dairy to plant-based foods could significantly lower your risk of cardiovascular diseases, with foods like whole grains, beans, nuts, fruit and vegetables all included among the healthy swaps. But it would be wrong to assume all vegan food is healthy, an expert has warned.
Kyle Crowley, nutrition expert at Protein Works, explains: “It’s a common misconception that anything labelled ‘vegan’ is inherently nutritious. However, many processed vegan foods can be high in sugar, salt, and unhealthy fats.
“The idea that vegan equals healthy comes from associating plant-based diets with whole foods like fruits, vegetables, and legumes. But in reality, many vegan products are heavily processed, stripped of nutrients, and packed with artificial ingredients. For instance, many meat substitutes are engineered to taste good but fall short nutritionally.
“Manufacturers often use the ‘vegan’ label as a health halo, but that doesn’t mean the product is nutrient-dense. Vegan snacks can be just as high in sugar, salt, and unhealthy fats as their non-vegan counterparts.”
Identifying a few common culprits, the expert said: “Many plant-based burgers, sausages, and nuggets are ultra-processed, containing excessive sodium, artificial binders, and preservatives.” Crowley advised: “Opt for homemade lentil patties, chickpea-based nuggets, or tofu marinated with your favourite spices for a healthier and whole-food approach.”
Crowley also listed vegan cheese alternatives, vegan baked goods, and vegan snack bars as foods that might be unhealthy in some instances, despite popular belief. Instead, you might wish to opt for cashew-based cheese spreads, homemade cakes, or oat mixes with nuts, seeds, and dried fruit.
Explaining what to look out for when inspecting labels, Crowley suggested looking for hidden sugars, such as glucose syrup, maltose, or fruit concentrate; refined oils, such as palm oil and hydrogenated fats; and additives and preservatives, including E-numbers, stabilisers, and artificial flavourings.
Crowley acknowledged that ultra-processed foods are convenient for lots of people. Equally, the risks associated with ultra-processing are not limited to vegan food. However, it’s advice people might be keen to take, especially as many try vegan food for the first time during Veganuary.
The expert said: “Veganism can absolutely be a healthy and balanced lifestyle, but like any diet, it requires knowledge and mindful choices. The key is ensuring you’re getting the right nutrients, whether it’s from plant-based proteins, vitamins, or minerals. A well-informed approach to vegan eating is essential to maintaining health and vitality.”