When it comes to nutrition, the debate between carnivores e Vegetarians is always on. What if I told you that despite their profound differences, these two groups have something in common? According to a recent study conducted on almost 200.000 participants in the UK Biobank project, both meat eaters and vegetarians consume ultra-processed foods, with a little surprise: vegetarians they eat slightly more.
The study that makes you think
The research, published in the journal eClinicalMedicine, analyzed the consumption of ultra-processed and minimally processed foods in a sample of almost 200.000 people who participated in the UK Biobank project. The results highlighted that the Vegetarians consume about 1,3% more ultra-processed food than regular red meat eaters. Vegans also consume slightly more, although the difference is not statistically significant.
This data might make carnivores smile sarcastically, and turn up their noses at many supporters of plant-based diets, convinced that you have chosen a healthier lifestyle: it is never as simple as it seems.
Not just on carnivores: the dark side of ultra-processed food also on plants
When you decide to adopt a vegetarian or vegan diet, you often (not always) do it for health, ethical or social reasons. food sustainability. However, in the industrialized world, those who follow these diets do not always eat exclusively fresh vegetables and fruit. In fact, in an attempt to avoid meat, many well-intentioned consumers end up choosing meat substitutes, ready meals and other “convenience” foods often rich in calories, saturated fats, salt, sugar and additives of various kinds.
And this is where the problem lies: consuming this type of food can have a negative impact on health. A previous study had already highlighted that eating large amounts of ultra-processed plant-based foods may lead to a higher risk of cardiovascular disease than eating less processed plant foods.
The Difficult Definition of “Ultra-Processed”
As always in these cases, the debate is complex and full of nuances. It is not easy to define precisely what an ultra-processed food is. There is a widely used classification system, called NEW, which categorizes foods based on their production process. However, the boundaries of what is considered “ultra-processed” can be subjective and debated among experts.
According to the NOVA classification, ultra-processed foods are “industrial formulations made entirely or mainly with substances extracted from foods (oils, fats, sugar, starch and proteins), derived from food constituents (hydrogenated fats and modified starch) or synthesized in the laboratory from organic substrates such as petroleum and coal (flavour enhancers, colourings and various additives used to make the product hyperpalatable)”.
In other words, these are often foods such as frozen pizza, instant noodles, hamburgers e prepackaged hot dogs, chocolate bars, sugary breakfast cereals, carbonated drinks and so on. These types of foods undergo numerous transformation processes and tend to accumulate additives to keep them fresh longer, enhance their flavor or make them more attractive.
Risks to health
Let's be clear: this is not to demonize any food choice and the two choices (meat-eating diet and vegetarian diet) are not necessarily on the same level. Le plant-based diets, when well planned, can be very healthy. Several studies have suggested that following a balanced vegan diet may reduce the risk of chronic diseases such as type 2 diabetes, hypertension and even some types of cancer.
On the side of the “carnivore club”, however, a wide range of research which showed a clear link between high red meat consumption and an increased risk of heart disease, cancer, diabetes, and even premature death. But there is a very important distinction to be made, for the sake of truth: some research suggest that (in addition to the quantities obviously) the problem of red meat consumption is more strongly associated with consumption of highly processed meat than with high-quality, unprocessed meat.
Carnivores or Vegans? Quality First
The key message is that ultra-processed foods, in general, are unlikely to be beneficial to your health, even if the definitions can be a bit ambiguous. This is true whether you are talking about plant-based foods or meat. If you choose a plant-based diet, however, it is important to be aware that it is easy to overdo the consumption of processed foods, instead of focusing on fresh, whole foods which are generally healthier.
In conclusion, whether you are carnivores o Vegetarians, the invitation is to pay attention to the quality of what you put on your plate. Choose fresh, minimally processed and nutrient-rich foods. And if you really can't do without some ultra-processed food every now and then, remember that moderation is the key to a balanced and sustainable diet in the long term. Because, in the end, it doesn't matter what your food philosophy is: what really matters is taking care of your future and your health, one meal at a time.
The content of this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions regarding your health.
