The Truth About Plant-Based Foods: How to Separate Nutrition from Noise

The real story behind the backlash against processed plant-based foods.

If you’ve been following the headlines, you might think the health halo around plant-based foods is starting to fade. A recent study published in The Lancet Regional Health – Europe made waves by suggesting that diets rich in ultra-processed plant-based foods might not protect the heart as much as once believed [1].

Predictably, the story spread fast. Some outlets ran with the idea that “processed plant-based foods are just as bad as animal products,” echoing a sentiment that feels less like science and more like déjà vu [2–4]. But as Green Queen pointed out, the headlines didn’t tell the whole story [2]. The study didn’t prove that plant-based diets are unhealthy — it simply reinforced what most nutrition scientists already know: the quality of the food matters, no matter where it comes from.

At Vegan Curator, we routinely review processed plant-based foods — not because we doubt the value of whole foods like fruits, vegetables, legumes, and whole grains (we all know they’re healthy) — but because processed plant-based options are new, evolving, and increasingly central to how people actually eat. So when new research puts “processed” plant foods on trial, it’s only fair we take a closer look.

What the Study Actually Found

The Lancet paper followed over 60,000 adults in France, tracking their eating patterns and cardiovascular outcomes for nearly a decade [1]. Researchers found that diets high in minimally processed plant foods — fruits, vegetables, legumes, and whole grains — were linked to a lower risk of heart disease. No surprises there.

Where things got murky was in the “ultra-processed” category. The definition was so broad that it lumped together foods of vastly different nutritional quality — from fortified, nutrient-dense products to industrial sweets and snacks [2]. Even the authors acknowledged key limitations, noting potential “misclassification of foods” [1]. By merging such diverse items into one group, the analysis blurred the very distinctions that matter most in nutrition.

Furthermore, the study’s overall design limits how much its conclusions can truly explain. Like many statistically driven, observational studies, it can’t prove cause and effect — only correlation — and residual confounding always remains possible. Unlike clinical research — slow, expensive, and messy but still the gold standard of science — these studies lean on modeling rather than biological proof, built on estimated variables and assumptions repeated throughout the paper [1].

That nuance was quickly lost in translation. Media outlets bundled all plant-based foods together, implying that tofu, lentil pasta, and soy yogurt were nutritionally equivalent to potato chips. As Green Queen explained, the data barely included plant-based meat alternatives to begin with [2]. So while the math was there, the nutrition wasn’t — and that’s where the real problem lies.

How the Story Gets Rewritten

This kind of media distortion appears to be part of a broader trend shaping public perception of plant-based eating. Across Europe, that influence extends into language and regulation, revealing just how coordinated the push to downplay plant-based health benefits has become.

In Switzerland, the Federal Supreme Court recently banned the use of animal-specific terms like “chicken” or “pork” on vegan product labels, claiming that even clearly marked “plant-based” alternatives could mislead consumers [6]. And in the Netherlands, regulators warned companies to stop using “plant-based mince,” as if shoppers couldn’t tell the difference [5].

What looks like consumer protection often functions as market protection. Whether through selective research framing, loaded headlines, or restrictive labeling, the goal is the same: to blur distinctions just long enough to make the new seem suspect and the old seem natural. It’s a subtle form of propaganda — familiar, persistent, and powerful.

That’s why we must keep these undercurrents in view. When language, headlines, and science are turned into weapons, misinformation grows — and consumers lose trust in food that’s meant to do good.

Why Plant-Based Still Wins

Let’s step back from the noise. Processed foods — whether plant-based or animal-based — come in many forms: some indulgent, some functional, many deeply nourishing [7]. The key is discernment — understanding how a food is made, what it contributes to health, and what it takes away. Processing alone doesn’t make a food unhealthy; what matters is the intention behind it and the nutrients within it [7].

With this said, not all plant-based foods are created equal. A product isn’t automatically healthy just because it’s vegan. There’s plenty of junk food in the plant-based world — some that just happens to be vegan, like cookies, chips, and candies, and others that try to imitate animal-based foods but do it poorly, sacrificing nutrition for nostalgia. These aren’t the plant-based foods driving progress; they’re the ones borrowing its name.

Well-balanced, nutritionally focused plant-based foods, on the other hand, still hold clear advantages over their animal-based counterparts. They contain no cholesterol and far less saturated fat — both linked to increased cardiovascular disease risk when consumed in excess — while providing fiber, antioxidants, and other beneficial compounds such as polyphenols that support heart health. They’re also free from lactose, which many adults can’t properly digest, and from animal proteins that some research has associated with certain cancers [8]. Unlike animal foods, they contain no reproductive or growth hormones that can disrupt the body’s natural balance. Many are even fortified to match or exceed the nutrition of animal-based products.

So yes, some plant-based items are processed — but that doesn’t automatically make them bad. There’s a world of difference between a soy-based burger designed for balanced nutrition and a bag of deep-fried chips. The question isn’t “Is it processed?” — it’s “How is it processed, and what’s inside?”

How to Build a Healthy Plant-Based Diet

A thriving plant-based diet doesn’t have to be all or nothing. The healthiest approach is built on a foundation of whole foods — fruits, vegetables, whole grains, and legumes — complemented by thoughtful processed options that add variety, convenience, and satisfaction.

At Vegan Curator, our rating model helps readers make that distinction. We evaluate products on nutrients to limit (like saturated fat, sodium, and added sugar) and nutrients to encourage (fiber, protein, and key micronutrients). We also assess ingredient quality — foods made with recognizable, whole-food components score higher than those reliant on isolates, gums, or artificial additives.

Our goal isn’t to judge products for being processed — it’s to understand their purpose. We look at how each food contributes to overall nourishment, not just how neatly it fits a label. Some products earn a place in everyday meals because they’re nutrient-dense and thoughtfully made; others are better reserved for occasional enjoyment.

For example, minimally processed foods like tofu, tempeh, and fortified soy milk can easily fit into a daily rotation. They’re naturally rich in plant protein and other essential nutrients while staying close to their whole-food origins. On the other hand, products like plant-based burgers, deli slices, or protein bars — while convenient and protein-rich — often come with more sodium, added sugars, and saturated fat. These can still play a role in a balanced diet, but more as weekly or monthly options rather than daily staples.

Our rating model was built to help readers find that balance — showing where each food fits within a healthy, real-world diet and helping you find both nourishment and pleasure with intention.

Learn more about how our rating model works → https://vegancurator.com/pages/how-we-rate-vegan-food

Clarity Over Confusion

The latest Lancet study [1] raised fair questions but left most people more confused than informed — ultimately reinforcing the same narrative the animal industry has long used to undermine plant-based progress.

There will always be agendas, but seeing through them helps us stay focused on what truly matters: nutrition. Processed plant-based foods aren’t the problem — misunderstanding them is. The key is to view processed foods through the lens of purpose: what they add to a healthy, modern diet and what they take away that matters. Eating well isn’t about purity or perfection; it’s about understanding and choosing foods that serve both health and purpose.

When it comes to plant-based eating, science may be complex, but the truth is simple: with knowledge and clarity, plants still win.

Update: Since this article was published, new research has emerged offering a different perspective on processed plant-based foods. For an in-depth look, see “The Saga Continues: Processed Plant-Based Foods Are Healthy, Again!”

References

[1] Prioux, Clémentine, Emmanuelle Kesse-Guyot, Bernard Srour, Léopold K. Fézeu, Julia Baudry, Sandra Wagner, Serge Hercberg, Mathilde Touvier, and Benjamin Allès. “Cardiovascular Disease Risk and the Balance between Animal-Based and Plant-Based Foods, Nutritional Quality, and Food Processing Level in the French NutriNet-Santé Cohort: A Longitudinal Observational Study.” The Lancet Regional Health – Europe (October 2025): 101470. https://doi.org/10.1016/j.lanepe.2025.101470.
[2] Mridul, Anay. “Study Claims Plant-Based Diets Aren’t Nutritious If They’re Ultra-Processed – Experts Disagree.” Green Queen Media, October 27, 2025. https://www.greenqueen.com.hk/plant-based-diets-ultra-processed-upf-heart-disease-meat-study/.
[3] Duboust, Océane. “Study Links Ultra-Processed Foods to Higher Cardiovascular Disease Risk and Mortality.” Euronews Health, June 15, 2024. https://www.euronews.com/health/2024/06/15/study-links-ultra-processed-foods-to-higher-cardiovascular-disease-risk-and-mortality.
[4] Shultz, Cara Lynn. “Eating Too Much Plant-Based, Ultra-Processed Food Linked to Early Death, Heart Disease.” People Magazine, June 11, 2024. https://people.com/plant-based-ultra-processed-food-linked-to-heart-disease-8661612.
[5] The Plant Base Mag. “Dutch Food Regulator Cracks Down on Companies Using Plant-Based Mince Labelling.” The Plant Base, October 24, 2025. https://www.theplantbasemag.com/news/dutch-food-regulator-cracks-down-on-companies-using-plant-based-mince-labelling/.
[6] Vegconomist. “Swiss Supreme Court Bans Animal-Specific Terms on Vegan Product Labels.” Vegconomist, May 2, 2025. https://vegconomist.com/politics-law/swiss-supreme-court-bans-animal-specific-terms-vegan-product-labels/.

[7] Djurica, Gana. Life in Every Bite: Exploring the Science of Healthy Eating. (BookBaby, 2025).

[8] Campbell, T. Colin, and Thomas M. Campbell. 2005. The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-Term Health. Dallas, TX: BenBella Books.