Food processing includes basic methods like cooking, chopping, drying, freezing or canning to make whole foods edible or extend shelf life, and more advanced techniques such as fortifying cereals to boost nutrition.
The term ‘ultra-processed’ comes from the Nova system, which groups foods based on the level of processing–not by nutritional content. So ‘junk foods’ high in fat, sugar, and salt (e.g. crisps and sugary sodas) are lumped together with healthier options like baked beans and wholemeal bread. This oversimplification can bias people against nutritious, accessible food options.
Not necessarily—it depends on how it’s processed (not how much). Some processes, like adding large amounts of salt, sugar or saturated fat, are linked to health risks such as heart disease, diabetes and certain cancers. However, other processes can improve food safety, extend shelf life or even enhance nutritional value.
For example, fortifying plant-based milks with calcium and vitamin D or enriching bread with essential nutrients like iron and folic acid are forms of processing that provide clear health benefits. Similarly, freezing or canning vegetables can preserve their nutrients and make them more accessible and convenient for people with busy lifestyles.
Not all ultra-processed foods are created equal, so understanding a food’s nutritional content is the key to determining its healthfulness. If you’re concerned about choosing healthy options, it’s important to read labels and choose options low in added sugars, saturated fats and salt.
Vegan diets aren’t more processed than other diets—it just depends on the choices you make. Whole plant foods like fruits, vegetables, legumes and grains are packed with nutrients and should be a big part of any diet. But again, not all processing is harmful.
Take plant-based meat, for example. Foods in this group are often technically ‘ultra-processed,’ but it’s very different nutritionally from, say, ice cream. Plant-based meat is often high in fibre, low in sugar and saturated fat and sometimes even fortified to boost key nutrients.
The confusion often comes from misinformation. A recent study in The Lancet caused a stir by claiming that ultra-processed vegan foods were linked to a 5% higher risk of heart disease and a 12% higher risk of early death compared to minimally processed vegan foods. Scary, right? But here’s the catch: most of the ‘ultra-processed’ foods in the study were things like packaged breads, pastries and cakes—not plant-based meats or milks. Unfortunately, headlines rarely include those kinds of details, which just fuels misconceptions.
On top of that, meat and dairy lobby groups often have a strong bias against vegan products, which can lead to unfair media coverage of new plant-based options like alternative proteins.
The bottom line is that vegan diets don’t have to be ultra-processed, and even when they include processed foods, it’s all about choosing options that work for your own personal requirements to support your health and lifestyle.
It’s no secret that processed animal products, like bacon or sausage, are linked to chronic diseases such as heart disease and cancer. But how do plant-based alternatives stack up?
While more research is needed to fully understand the long-term health impacts of vegan products, current studies suggest that swapping conventional meat for plant-based options could:
ProVeg International recently published a detailed report comparing plant-based products to their animal-based counterparts across 11 countries. Here’s what they found:
In short, vegan alternatives aren’t just a swap for ethical or environmental reasons—they often come with nutritional advantages too. When consumed in moderation, they can be a convenient and healthful addition to a whole-foods plant-based diet.
A well-planned vegan diet offers many health benefits. In fact, new research suggests that shifting to a plant-based diet can improve health, even if it includes a large amount of ultra-processed foods.
Aside from health, processed foods provide other advantages too:
While a vegan diet rich in whole, minimally-processed foods delivers the greatest health benefits, not all of us have the time or willpower to manage this. So if pre-made, processed options are likely to be a part of your diet, aim for a mix of minimally processed whole foods and convenient, healthy processed options. It's ultimately about finding the balance that supports your goals.
