Due to their numerous health advantages, including lower risks of heart disease and type 2 diabetes, plant-based diets continue to gain popularity. But not all plant-based diets are created equal, and some eating patterns can be more harmful than beneficial. We cover all you need to know about following a wholesome plant-based diet in this Honest Nutrition segment. Plant Based Diet: Vegetarian diets/Plant based Diet - Vegetarian and vegan diets are examples of diets that are based on plant-based meals, according to Trusted Source. While vegetarian diets, which only allow for meat and fish, are more varied and may include dairy and eggs, vegan diets forgo all animal products. Meat is not allowed on pescatarian diets, only fish. Worldwide acceptance of plant-based diets is increasing as a result of decades of scientific study and accumulating proof of their potential health advantages, including lower levels of blood sugar and cholesterol. Additionally, growing knowledge of how animal agriculture affects the environment, including high greenhouse gas emissions, land degradation, and excessive water consumption, has encouraged some individuals to switch to plant-based diets, which may be more environmentally friendly.However, there are some health risks associated with some plant-based diets, particularly if there is high consumption of “junk” veggie foods. What are Junk - Plant based foods? Ultra-processed foods are, by definition, food items that have been processed with inexpensive industrial additives, have little nutritional value, contain few real ingredients, and are high in calories, added sugar, salt, and fat. According to the NOVA classification system, which divides food products into groups based on the amount of industrial processing they go through, "junk" foods can include a variety of plant-based items including professionally made breads, pastries, cakes, and cookies. Carbonated liquids Ready-made snacks Flavouring dairy beverages Cereals for breakfast Nutrient bars Quick desserts, soups, and noodle dishes. Health Risk: Ultra-processed foods offer convenience, continue to replace minimally processed whole foods, and now account for more than half of the daily intake of calories for many individuals in middle- and high-income countries. While a healthy and balanced plant-based diet is diverse, the frequent consumption of plant-based ultra-processed foods is associated with neIt's conceivable that these unfavourable effects are related to vegetarian and vegan diets' exclusion of meats high in calcium, iron, and vitamin B12 as well as meats. When people eat ultra-processed meals rather than nutrient-dense foods like fruits, vegetables, nuts, and legumes, it may exacerbate these issues. How to avoid the Risk? Well-planned vegetarian or vegan diets consistently offer several health benefits, and they can safeguard against nutrient deficiencies and adverse health risks associated with diets rich in ultra-processed plant foods.

1. "Plant-Based Diets Vary: The Effect of Processed
Vegetarian Food on Health"
Due to their numerous health advantages, including lower risks of heart
disease and type 2 diabetes, plant-based diets continue to gain
popularity. But not all plant-based diets are created equal, and some
eating patterns can be more harmful than beneficial. We cover all you
need to know about following a wholesome plant-based diet in this
Honest Nutrition segment.
Plant Based Diet:
Vegetarian diets/Plant based Diet - Vegetarian and vegan diets are
examples of diets that are based on plant-based meals, according to
Trusted Source.
While vegetarian diets, which only allow for meat and fish, are more
varied and may include dairy and eggs, vegan diets forgo all animal
products. Meat is not allowed on pescatarian diets, only fish.
Worldwide acceptance of plant-based diets is increasing as a result of
decades of scientific study and accumulating proof of their potential
health advantages, including lower levels of blood sugar and cholesterol.
Additionally, growing knowledge of how animal agriculture affects the
environment, including high greenhouse gas emissions, land
degradation, and excessive water consumption, has encouraged some
individuals to switch to plant-based diets, which may be more
environmentally friendly.However, there are some health risks
associated with some plant-based diets, particularly if there is high
consumption of “junk” veggie foods.
What are Junk - Plant based foods?
Ultra-processed foods are, by definition, food items that have been
processed with inexpensive industrial additives, have little nutritional

2. value, contain few real ingredients, and are high in calories, added
sugar, salt, and fat.
According to the NOVA classification system, which divides food
products into groups based on the amount of industrial processing
they go through, "junk" foods can include a variety of plant-based
items including professionally made breads, pastries, cakes, and
cookies.
Carbonated liquids
Ready-made snacks
Flavouring dairy beverages
Cereals for breakfast
Nutrient bars
Quick desserts, soups, and noodle dishes.
Health Risk:
Ultra-processed foods offer convenience, continue to replace
minimally processed whole foods, and now account for more than half
of the daily intake of calories for many individuals in middle- and high-
income countries.
While a healthy and balanced plant-based diet is diverse, the frequent
consumption of plant-based ultra-processed foods is associated with
neIt's conceivable that these unfavourable effects are related to
vegetarian and vegan diets' exclusion of meats high in calcium, iron,
and vitamin B12 as well as meats. When people eat ultra-processed
meals rather than nutrient-dense foods like fruits, vegetables, nuts, and
legumes, it may exacerbate these issues.
How to avoid the Risk?
Well-planned vegetarian or vegan diets consistently offer several
health benefits, and they can safeguard against nutrient deficiencies

3. and adverse health risks associated with diets rich in ultra-processed
plant foods.
This is only possible by the increased intake of:
● fruits
● non-starchy vegetables
● whole grains
● low-fat dairy
● eggs
● plant protein
● seafood.
Such diets are also lower in salt, added sugar, fats, and calories.
Therefore, not all plant-based diets are associated with negative health
risks, but it is important to note that following a healthy overall eating
pattern is essential for managing risks, the risk of heart disease,
diabetes, and cancer.
Here are some helpful hints for maintaining a varied and well-balanced
plant-based diet.
First, cut back on highly processed foods. Foods made from plants that
are highly processed and have additional sugars, fats, and salt should
be consumed in moderation.
ake sure to choose low-sodium and low-fat substitutes for vegetarian
meat replacement items in particular because they are frequently heavy
in salt and saturated fats.

4. Be sure to study the nutritional labels, and be wary of promises made
about a product's supposed health on packaging. To learn about the
amount of sugar, salt, and fat in packaged food goods as well as to
identify those with fewer additives.
Finally, you may wish to consult a dietitian: If you are new to plant-
based eating, consult with a registered dietitian to learn which foods
will help you to meet your nutrient needs.
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