THE vegetarian diet has a number of health benefits, research shows.
But perhaps one element of it should be avoided, after it was linked to depression.
A study found vegetarians are at risk of depression if they ate meat alternatives, called plant-based meat alternatives (PBMA).
They include products such as fake bacon, chicken, sausages or burgers and are increasingly seen on supermarket shelves.
In fact many large stores have an aisle dedicated to such products.
But their health value, when compared to meat itself, is debated.
For example, a study this year linked their consumption with higher blood pressure.
The latest research, led by the University of Surrey, analysed the UK Biobank, a database of half a million Brits aged between 40 and 69 years.
According to the findings, published in Food Frontiers, vegetarians who consumed PBMAs had a 42 per cent increased risk of depression compared to vegetarians who refrained from PBMAs.
They also had higher blood pressure and C-reactive protein levels, a marker of inflammation, and lower levels of apolipoprotein A, a protein associated with HDL, a “good” cholesterol.
PBMAs were, however, linked to a 40 per cent reduced risk of irritable bowel syndrome.
Professor Nophar Geifman, from the School of Health Sciences at the university and senior author of the study, said plant-based meat alternatives may be a “safe option when they are part of an overall balanced diet”.
“However, the potential link between these types of food, inflammation and depression warrants further investigation,” he added.
The researchers wanted to see whether PBMAs have similar risks as ultra-processed foods, which have been linked to at least 32 harmful health effects, including obesity, cancer, type 2 diabetes and depression.
UPFs are those that contain added ingredients you would not find in your own cupboards, such as emulsifiers, additives or binding agents.
They cover everything from biscuits to yoghurt and account for two-thirds of British adult diets.
‘Fake meat’ inherently contains UPF-type ingredients to add to the taste and texture.
Professor Anthony Whetton, co-author of the study from the School of Veterinary Medicine at the University of Surrey, said: “Ultra-processed plant-based meat alternatives can be a useful way for people to transition to a vegetarian diet effectively, and that helps with sustainable agricultural practices.
“Further research, including longitudinal studies and trials with more diverse populations, is necessary to confirm these findings and the relationship between vegetarian foods and mood.”
What are the benefits of going plant-based?
There is no 'best diet' - though vegans and meat-eaters would tell you otherwise.
Scientists say the ‘best diet in the world’ is the Mediterranean diet, which emphasises plant-based foods but also includes some red meat and fish.
Other diets that fall under ‘plat-based’ include vegan, pescatarian and flexitarian.
So what is ‘plant-based’ and how might it benefit you?
What is plant-based?
The easiest way to consider plant-based is vegetarian.
But while the main focus of eating vegetarian is to avoid meat, the main focus of plant-based is to eat as many plants as possible, i.e. fruits, vegetables, grains, legumes, nuts and seeds.
Why is it beneficial?
The Mediterranean diet – a good example of eating primarily plant-based – has been shown in both large population studies and randomized clinical trials to reduce the risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast, and prostate cancer) and depression, says Harvard Health.
Plant-based diets are often higher in fibre, which is linked with bowel cancer prevention (the opposite is said of red and processed meats).
Fibre can also help with weight management.
What to be wary of
Anyone who eats primarily vegan or vegetarian may need to supplement if they are not reaching nutrient targets, namely iron and B12.
Also, many plant-based products that are versions of fake meat or cheese may appear to be healthier on the surface but are often laden with salt or other processed ingredients.
If you’re going to give plant-based a try, it’s a good idea to learn some new recipes rather than rely on meat substitutes.
Plant-based foods list
- Vegetables
- Fruits
- Whole grains (brown rice, brown pasta, quinoa, barley, oats, buckwheat, bulgur)
- Legumes (chickpeas, kidney beans, black beans, peas, lentils and more)
- Nuts and seeds (almonds, cashews, peanuts, pumpkin seeds, sesame seeds and more)
- Plant-based proteins (tofu and tempeh)
ARIES
TAURUS
GEMINI
CANCER
LEO
VIRGO
LIBRA
SCORPIO
SAGITTARIUS
CAPRICORN
AQUARIUS
PISCES
