“Plant-based meat” increases the risk of depression in vegetarians
A plant-based diet often lacks important amino acids, vitamins, minerals, and fatty acids. A large population study published in Food Frontiers shows that vegetarians who consume plant-based meat substitutes have a 42 percent higher risk of developing depression. They also have higher blood pressure and a tendency toward chronic inflammation.
As the number of vegetarians and vegans grows, more plant-based products that mimic meat - such as chicken, beef, minced meat, sausages, and cold cuts - are being produced. A plant-based burger or steak, for example, can contain significant amounts of salt, sugar, hydrogenated vegetable oils, emulsifiers, and up to 18-20 different additives designed to replicate meat’s traditional color, texture, and flavor. By contrast, a traditional burger or steak only contains meat, and its nutrient density is much higher.
It is a well-established fact that ultra-processed foods are harmful to health. It is also evident that vegetarians are now consuming more plant-based meat alternatives. The new study therefore aimed to investigate whether these plant-based meat alternatives affect the health and mood of vegetarians and vegans.
The researchers used data from the UK Biobank - a long-term British population study of half a million participants, which has collected extensive information on diet and health over time. The study included 3,342 vegetarians and vegans. Participants were divided into two groups depending on whether they consumed plant-based meat alternatives or not.
All participants were thoroughly assessed for their dietary habits and the development of 45 chronic diseases and mental health conditions. Blood samples were analyzed for a wide range of metabolites, proteins, and other markers. The study revealed the following differences between the two groups, with vegetarians and vegans who consumed plant-based alternatives showing:
- A 42 percent higher risk of developing depression
- A tendency toward higher blood pressure
- A tendency toward higher BMI
- Higher levels of C-reactive protein (CRP) - a marker of inflammation associated with chronic diseases such as cardiovascular disease, diabetes, and autoimmune disorders
- Lower levels of apolipoprotein, which is linked to “good” HDL cholesterol
- Elevated triglycerides and lower HDL cholesterol, increasing cardiovascular risk
According to the researchers, the body reacts to artificial plant-based meat because of the ultra-processed ingredients and additives, which disrupt immune and metabolic functions. Although blood nutrient levels may appear normal, these disruptions can cause oxidative stress and chronic inflammation. Chronic inflammation in the brain is thought to be a common cause of depression and other mental disorders. In fact, chronic inflammation is present in many long-term diseases.
The researchers emphasize that a whole-food plant-based diet consisting of legumes, nuts, seeds, vegetables, fruits, and other unprocessed ingredients still offers many health benefits. Nevertheless, they call for more studies on the health and mood effects of ultra-processed plant-based foods -especially since artificial meat alternatives significantly increase the risk of depression.
Note: Vegetarians often struggle to get enough of several nutrients
Although a plant-based diet is rich in fiber, antioxidants, and other beneficial nutrients, it can be difficult if not impossible to obtain adequate amounts of certain essential amino acids (the building blocks of proteins), as well as vitamin B12, vitamin D, iron, selenium, zinc, iodine, and the omega-3 forms EPA and DHA. You can read more about that in this article.
»Vegetarian diets lack vital nutrients«
References:
Hana F. Navratilova et al. Plant-Based Meat Alternatives Intake and Its Association With Health Status Among Vegetarians of the UK Biobank Volunteer Population. Food Frontiers, 2024
University of Surrey. Is fake meat good to eat? Processed plant-based meat alternatives linked to depression risk in vegetarians. ScienceDaily. 2024
Roma Pahwa, Amandeep Goyal, Ishwarlal Jialal. Chronic Inflammation. NCBI June 2022
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