Como evitar alimentos ultraprocessados quando você é vegano

Following a plant-based diet is a great way to eat more fruits, vegetais and pulses. These foods contain lots of nutrients that are good for us - as well as plenty of fibre to keep our digestive systems healthy.

Vegetarians, veganos, and pescatarians - those that only eat fish - also avoid eating carne vermelha ou processados meat like sausages and bacon, which contain more nitrates, salt, and fat and have been linked to cancer. And of course, there are environmental benefits to eating less meat, including lowering carbon emissions.

Eating more plants and less meat also reduces your chance of developing health problems like doença cardíaca. Studies show that people on plant-based diets have a lower likelihood of heart attack and stroke compared to those on omnivorous diets - eating meat and vegetables.

Why are some plant-based foods ultra-processed?

Reema Pillai, a registered dietitian at Dietitian Fit, says that the rise in vegetarianism and veganism has led to a demand for meat alternatives in recent years.

She says that while these may seem like a great way to help reduce meat consumption - if that is your aim - it is also important to keep in mind that many of these alternatives would be classed as ultra-processed foods.

"Often, these foods contain additives such as emulsifiers, texturisers and colours," she explains. "They may also be classed as high added sal, fat or sugar foods.

It’s important to look at the overall processing of a plant-based product to understand its nutritional profile and to ensure it is actually a more nutritious option."

There’s no denying that eating less carne - and particularly carne vermelha - can come with health benefits. But ultimately, meat and fish in their purest form are unlikely to be heavily processed because they are a single ingredient food.

When we try to recreate them using ingredients like soya, bean or pea protein, we have to process them to make them look and taste palatable. This means adding salt, sugar, fat and other additives to increase taste and prolong their shelf-life. However, we assume they’re healthy because of the 'plant-based' label.

Often, vegano ou vegetariano meat alternatives or ready meals contain less saturated fat than animal-based products. So ultra-processed or not, you’ll be eating less saturated fat and that’s a good thing. However, any ultra-processed foods still contain more sugar, salt and other additives to provide flavour or texture.

Eating ultra-processed plant-based foods every so often is unlikely to cause any health problems. But overall - as is the case with any ultra-processed foods - it is probably better to eat them in moderation.

Pillai advises you pay attention to the nutrient content of convenience foods when at the supermarket. Look at the ingredients list - if it’s very long and contains things you’ve not heard of, it’s probably very processados.

It’s not easy to eat healthily all the time when you’re busy. But cooking meals or sauces in batches and freezing them can make things easier when you’re tired or don’t have much time.

Lentils, beans or other pulses like chickpeas can bulk up a meal easily without the need for fake meats. Garlic, herbs and spices can make a dish tasty without additives like sweeteners or artificial flavours.