Scientists have known for many years that ultra-processed foods (UPFs) are not good for us. 

They are, however, hard to avoid, since “staples” including breakfast cereal, many alcoholic beverages, ice cream, potato chips, and even shop-bought bread are classified as UPFs. 

The British media have recently raised questions about vegan diets, which tend to contain more UFPs than diets including meat and dairy products. 

Especially in the spotlight are “meat substitute” products. 

Following news that actor Martin Freeman had quit veganism after 38 years, citing concerns about UPFs, one newspaper suggested that vegans would be better off eating meat hamburgers. 

Research has linked UPFs to diseases including cancer, diabetes, and stroke. An article in medical journal, The Lancet, noted a connection between plant-based diets and cardiovascular disease. 

According to Vegan Society dietician Emily Mckee, “Whilst the number of ‘ultra-processed’ plant-based alternative products available has increased significantly over the last decade, a balanced vegan diet is based around a variety of whole or minimally processed plant foods such as beans and pulses, tofu, nuts and seeds, whole grains, fruit, and vegetables.”

She noted that the term “ultra-processed” was too broadly applied. 

“[It] refers to a huge variety of different foods with varying nutritional profiles. This means that simply labelling a food ‘ultra-processed’ is not actually very helpful for classifying whether a food is ‘good’ or ‘bad’ for us.”

The BBC reports that the Nova system of classifying foods “distinguishes between different levels of processing, acknowledging that not all processed foods are harmful”. 

It continues, “In the Nova system, a food product is considered ultra-processed if at least one of its ingredients is a substance that home cooks generally don’t use (such as high-fructose corn syrup or hydrolysed protein), or is an additive designed to increase the product's appeal (such as a thickener or emulsifier).” 

UPFs account for about 42% of the average diet in Australia, compared to 57% in the UK and 58% in the US. However, they comprise just 16% of mean caloric intake in Colombia, 20% in Taiwan, and 22% in Brazil. 

A French study found that vegetarians and vegans tend to eat a higher proportion of UPFs than meat eaters, but they also consumed more of “healthy” unprocessed foods and fewer fatty and sweet foods. 

It’s also true that meat products have been linked to cancer and heart disease, with the Cancer Council recommending consuming a maximum of 455g per week of lean, cooked red meat, and avoiding processed meats such as Frankfurt's, salami, bacon, and ham, which are high in fat and salt. 

So, do vegans have healthier or less healthy diets than meat eaters? 

Well, there are “good” and “bad” foods on both sides. Whatever your preference, the best advice seems to be to eat a balanced diet with an emphasis on portion control and more “raw” foods than processed ones. 

Note: Always consult a qualified medical professional before making changes to your diet and fitness regime. 

Related reading: BBC, Vegan Society, Cancer Council