Misconceptions About Plant-Based Foods: High Calories, Fat, Sodium, and Additives

Authors: Dr. Lance Sullenberger, Benita Zahn, DPS, Amanda Travis, RD, and John Bulmer, Public Information Officer. 

In recent years, plant-based diets have surged in popularity, celebrated for their potential health benefits and environmental sustainability. However, not all plant-based foods are created equal. Despite the common perception that these products are inherently healthy, many are high in calories, fat, sodium, and chemical additives. To optimize health, it's crucial to understand these misconceptions and focus on whole foods with fewer ingredients.

Increase in Plant-Based Foods

Cardiologist Dr. Lance Sullenberger remarks, "It is a common misbelief in our world, which has a plethora of advice from many 'expert sources,' that all natural, plant-based oils are healthy from a cardiovascular standpoint. This is certainly not true with respect to palm and coconut oil, which are high in saturated fats, which raises LDL. Decades of data expose the negative impact of LDL cholesterol on cardiovascular health."

Certified Health and Wellness Coach Dr. Benita Zahn adds, "When clients discuss their diet with me, I often hear, 'but I'm eating lots of veggies.' That's great. But the next question I ask is, 'How are you preparing them?' Covered in or dipped in cheese sauce, may be the answer. My response, yeah, no! Vegetables in their natural state, even grilled or roasted with a little, as in a tablespoon or two of olive oil, is fine. But when we start loading them up with high fat, high-calorie toppings, we negate the value of the produce. Moreover, we're covering up the natural goodness and taste of the vegetables. Our palates can change. It takes a little experimentation and willingness to be open to a new taste experience."

High in Calories

One common misconception is that plant-based foods are always low in calories. While fruits, vegetables, and whole grains can indeed be low-calorie options, many processed plant-based foods are not. For example, plant-based burgers, cheeses, and snacks often contain added oils, sugars, and other high-calorie ingredients to enhance flavor and texture. These additives can significantly increase the caloric content, making it easy to consume more calories than intended.

"When I show patients the Nutrition Facts Label on products like the Impossible Burgers, they are often shocked at what they find," says Amanda Travis, a Registered Dietitian at Capital Cardiology Associates. "Some of these burgers have more than half of the recommended amount of saturated fat for an entire day and are often packed with sodium. A good rule of thumb I try to instill in my patients is, 'if something is trying really hard to be something that it's not, be suspicious.' Think about what is being added to these products to make them look, taste, and feel just like beef. Oftentimes all of those additives decrease the nutritional value of a product, even if it touts that it is plant-based. Options that may be better and still plant-based are black bean, veggie, or soy burgers. These are options that are not trying to mimic beef or other animal products. Although some frozen options may still be higher in sodium, overall they can be a healthier option."

Not Always Low in Fat

Another myth is that plant-based foods are inherently low in fat. While it is true that plant-based diets can be lower in saturated fats compared to diets rich in animal products, many processed plant-based foods contain significant amounts of fats, particularly from oils like coconut and palm oil. These fats, while plant-derived, are still high in calories and can contribute to an increased risk of weight gain and other health issues if consumed in large quantities.

Saturated fat is the 'bad fat' that can increase cholesterol levels and clog arteries. Often people are more familiar with animal sources of saturated fat like lard, butter, bacon, and red meat, but there are several plant-based sources of saturated fat as well. Fats such as coconut oil, palm oil, and cocoa butter are plant-based but still saturated fat and not considered heart-healthy. Now that you know to look for them, you'll be surprised with how many products contain these types of unhealthy fats.

High Sodium Content

Sodium is another concern with many processed plant-based foods. To improve taste and preserve shelf life, manufacturers often add large amounts of salt to their products. High sodium intake is linked to various health problems, including hypertension and cardiovascular diseases. Consumers might unknowingly exceed their daily recommended sodium intake by relying heavily on packaged plant-based meals and snacks.

The high sodium content of processed plant-based foods is just another reason to be extra mindful about what types of plant-based foods you purchase and consume," Amanda Travis advises. "Products that come in a box or can are generally higher in sodium. It's best to choose less processed plant-based foods like fresh fruits, vegetables, whole grains, and beans/legumes. If you are buying processed food, make sure to check the label first to ensure it is not packed with sodium. Choose products that say 'No Salt Added' or 'Low Sodium.'"

Chemical Additives

The presence of chemical additives is also a significant issue. Many processed plant-based foods contain preservatives, artificial flavors, and other additives to improve taste, texture, and longevity. While these chemicals may be safe in small amounts, their cumulative effect over time is not well understood. Moreover, these additives can detract from the nutritional value of the foods, making them less beneficial than their whole-food counterparts.

The Whole Foods Approach

To truly reap the health benefits of a plant-based diet, it is best to focus on whole foods with fewer ingredients. Whole foods, such as fresh fruits, vegetables, legumes, nuts, and seeds, are minimally processed and free from added fats, sugars, and chemicals. They provide a wide range of nutrients, including vitamins, minerals, and fiber, essential for maintaining good health.

However, it's important to note that just because something is plant-based doesn't mean it's low in calories. For example, nuts are nutrient-dense but also calorie-dense. Watching your portion size with any foods, including plant-based ones, is an important part of a healthy diet and lifestyle.

"Food companies will often put 'plant-based' on a product to make consumers think it is healthier," Travis explains. "As a consumer, if you think something is a healthier choice, you're probably more likely to spend extra money on it. Instead of being lured in by food companies' claims of 'plant-based' foods, ignore the term 'plant-based' and go for just plants instead! For example, instead of buying a chicken nugget imitation made from cauliflower, just buy a head of cauliflower from the produce department and find a fun recipe to make at home. That way, you are getting all of the benefits of a nice healthy, 'plant-based' food without all of the additives and unhealthy ingredients. Try to keep things simple and start to learn how to enjoy foods in their more natural state."

Reading Labels and Making Informed Choices

Navigating the supermarkets and the many food products can be tricky, so if you've found yourself a victim to the great marketing of "plant-based" processed foods, don't feel discouraged. Take that motivation to make healthier choices and head for the perimeter of the grocery store, where most of the minimally processed, whole foods are located. Choose foods in their more natural state. If something is in a package, make sure to read the nutrition label so you know what you are purchasing.

For those who incorporate processed plant-based foods into their diet, it is essential to read labels carefully. Pay attention to the nutritional information and ingredient list, opting for products with fewer additives and lower amounts of sodium, fat, and calories. By making informed choices, consumers can enjoy the convenience of plant-based products while still maintaining a healthy diet.

While plant-based foods can be a healthy and sustainable choice, it is important to recognize that not all plant-based products are nutritious. Many processed options are high in calories, fat, sodium, and chemical additives. For optimal health, focus on whole foods with fewer ingredients and be mindful of the nutritional content of processed plant-based items. By doing so, you can enjoy the benefits of a plant-based diet without the hidden drawbacks.

By being mindful of the nutritional content and ingredient lists of plant-based products, individuals can make healthier choices and truly benefit from a plant-based diet. At Capital Cardiology, we are committed to supporting our patients through our Healthy Life Initiative, which empowers individuals to make better lifestyle choices, eat healthier, and live their best lives. By focusing on whole, minimally processed foods, and staying informed about the hidden drawbacks of some plant-based products, we can all take steps towards improved cardiovascular health and overall well-being.

Learn more at CCA’s Healthy Life Initiative at: https://capitalcardiology.com/healthylife
Learn more about CCA’s Enhanced Weight Management Program at: https://capitalcardiology.com/enhanced-weight-management

© 2024 Capital Cardiology Associates. All rights reserved.