We looked at 700 plant-based foods to see how healthy they really are. Here’s what we found (2024)

If you're thinking about buying plant-based foods, a trip to the supermarket can leave you bewildered.

There are plant-based burgers, sausages and mince. The fridges are loaded with non-dairy milk, cheese and yoghurt. Then there are the tins of beans and packets of tofu.

But how much is actually healthy?

Our nutritional audit of more than 700 plant-based foods for sale in Australian supermarkets has just been published.

We found some products are so high in salt or saturated fat, we'd struggle to call them "healthy".

We took (several) trips to the supermarket

In 2022, we visited two of each of four major supermarket retailers across Melbourne to collect information on the available range of plant-based alternatives to meat and dairy products.

We took pictures of the products and their nutrition labels.

We then analysed the nutrition information on the packaging of more than 700 of these products.

This included 236 meat substitutes, 169 legumes and pulses, 50 baked beans, 157 dairy milk substitutes, 52 cheese substitutes and 40 non-dairy yoghurts.

Plant-based meats were surprisingly salty

We found a wide range of plant-based meats for sale. So, it's not surprising we found large variations in their nutrition content.

Sodium, found in added salt and which contributes to high blood pressure, was our greatest concern.

The sodium content varied from 1 milligram per 100 grams in products such as tofu, to 2,000mg per 100g in items such as plant-based mince products.

This means we could eat our entire daily recommended sodium intake in just one bowl of plant-based mince.

An audit of 66 plant-based meat products in Australian supermarkets conducted in 2014 found sodium ranged from 316mg in legume-based products to 640mg in tofu products, per 100g. In a 2019 audit of 137 products, the range was up to 1,200mg per 100g.

In other words, the results of our audit seems to show a consistent trend of plant-based meats getting saltier.

We looked at 700 plant-based foods to see how healthy they really are. Here’s what we found (1)

What about plant-based milks?

Some 70 per cent of the plant-based milks we audited were fortified with calcium, a nutrient important for bone health.

This is good news as a 2019-2020 audit of 115 plant-based milks from Melbourne and Sydney found only 43 per cent of plant-based milks were fortified with calcium.

Of the fortified milks in our audit, almost three-quarters (73 per cent) contained the recommended amount of calcium – at least 100mg per 100mL.

We also looked at the saturated fat content of plant-based milks.

Coconut-based milks had on average up to six times higher saturated fat content than almond, oat or soy milks.

Previous audits also found coconut-based milks were much higher in saturated fat than all other categories of milks.

A first look at cheese and yoghurt alternatives

Our audit is the first study to identify the range of cheese and yoghurt alternatives available in Australian supermarkets.

Calcium was only labelled on a third of plant-based yoghurts, and only 20 per cent of supermarket options met the recommended 100mg of calcium per 100g.

For plant-based cheeses, most (92 per cent) were not fortified with calcium. Their sodium content varied from 390mg to 1,400mg per 100g, and saturated fat ranged from 0g to 28g per 100g.

So, what should we consider when shopping?

As a general principle, try to choose whole plant foods, such as unprocessed legumes, beans or tofu. These foods are packed with vitamins and minerals. They're also high in dietary fibre, which is good for your gut health and keeps you fuller for longer.

If opting for a processed plant-based food, here are five tips for choosing a healthier option.

1. Watch the sodium

Plant-based meat alternatives can be high in sodium, so look for products that have around 150-250mg sodium per 100g.

2. Pick canned beans and legumes

Canned chickpeas, lentils and beans can be healthy and low-cost additions to many meals. Where you can, choose canned varieties with no added salt, especially when buying baked beans.

3. Add herbs and spices to your tofu

Tofu can be a great alternative to meat. Check the label and pick the option with the highest calcium content. We found flavoured tofu was higher in salt and sugar content than minimally processed tofu. So it's best to pick an unflavoured option and add your own flavours with spices and herbs.

4. Check the calcium

When choosing a non-dairy alternative to milk, such as those made from soy, oat, or rice, check it is fortified with calcium. A good alternative to traditional dairy will have at least 100mg of calcium per 100g.

5. Watch for saturated fat

If looking for a lower saturated fat option, almond, soy, rice and oat varieties of milk and yoghurt alternatives have much lower saturated fat content than coconut options. Pick those with less than 3g per 100g.

Laura Marchese is a PhD student and Katherine Livingstone is a senior research fellow. Both work at Deakin University's Institute for Physical Activity and Nutrition.This piece first appeared on The Conversation.

We looked at 700 plant-based foods to see how healthy they really are. Here’s what we found (2024)

FAQs

What foods are secretly bad for you? ›

7 JUNK FOODS IN DISGUISE - "Healthy" Foods That Are Actually Bad For You!
  • Canned soups. Cracking open a can of soup might be the first step towards a less healthy diet. ...
  • Salad dressing. ...
  • Veggie chips. ...
  • Processed cereals. ...
  • Protein bars. ...
  • Fruit juices. ...
  • Yogurt.

Why is a plant-based diet bad for you? ›

Some studies have shown that those on a plant-based diet are found to have lower plasma vitamin B12 levels and higher levels of vitamin B12 deficiency than those who consume animal products. Vitamin B12 is an important cofactor in DNA synthesis, and deficiency can lead to anemia and severe neurological dysfunction.

What food seems healthy but isn't? ›

Limit these imposters and keep your focus on whole, healthy foods.
  • Sweetened yogurt. The average cup of flavoured yogurt has 30 grams of sugar (7.5 teaspoons) — that's as much as a chocolate bar! ...
  • Bran muffins. ...
  • Sushi. ...
  • Gummy fruit snacks. ...
  • Hazelnut-chocolate spread. ...
  • Veggie sticks. ...
  • Water with vitamins. ...
  • Sweetened oatmeal.

What is the #1 healthiest food? ›

Top 10 Foods for Health
  1. Water. Drink 8 to 12 cups of water daily.
  2. Dark green vegetables. Eat dark green vegetables at least three to four times a week. ...
  3. Whole grains. Eat whole grains sat least two or three times daily. ...
  4. Beans and lentils. Try to eat a bean-based meal at least once a week. ...
  5. Fish. ...
  6. Berries. ...
  7. Winter squash. ...
  8. Soy.

What is the 1 most unhealthy food? ›

  • Deep-fried foods. ...
  • Processed meats. ...
  • Sugary drinks. ...
  • Candies and sweets. ...
  • Fast food. ...
  • Processed snacks. ...
  • High-fat dairy. ...
  • Trans fats. Found in many processed foods, trans fats are unhealthy fats that have been linked to an increased risk of heart disease, stroke, and other illnesses.
May 6, 2023

What is the downside of a plant-based diet? ›

Possibly a protein-deficient diet. Animals, milk, and eggs contain necessary amino acids for protein. Plant-based proteins are an incomplete protein source unless properly combined. Make sure you're eating plants that can supply the appropriate quantity and combination of amino acids.

Can I eat eggs on a plant-based diet? ›

Eggs can and should be part of a plant-based diet, and these five suggestions showcase how easy it is to incorporate the incredible egg into your plant-forward dishes.

Are potatoes on a plant-based diet? ›

Healthy eating as a vegan

For a healthy vegan diet: eat at least 5 portions of a variety of fruit and vegetables every day. base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)

What is the most unhealthy drink in the world? ›

1. Soda. It should come as no surprise that soda is one of the worst beverages you can choose for your body, whether you're drinking regular or diet. Both have been linked to weight gain and an increased risk of cardiovascular disease.

What is the most unhealthy fruit? ›

What Fruit Is Most Unhealthy? Determining the most unhealthy fruit often comes down to your dietary needs and what you're hoping to avoid. In general, however, dried fruits tend to be the most unhealthy, as they contain more carbs, sugar, and calories per serving than fresh fruits.

What is the unhealthiest meat? ›

Hot dogs, bacon, sausage, and regular ground beef should be avoided or consumed sparingly due to their high fat, calorie, and sodium content, and potential health risks. By using this ranking system, you can make informed choices about the meats you eat and maintain a healthy diet.

Is peanut butter healthy? ›

Peanut butter provides healthy fats, protein, and fiber. It's also rich in vitamins and minerals such as vitamin E, niacin, and magnesium. However, some brands have high amounts of sugar and other additives that can make them less healthy.

Is popcorn healthy? ›

Yes, popcorn is fun, but it's also healthy. Popcorn is a whole grain and a good source of fiber. And 3 cups of plain, air-popped popcorn weighs in at only about 95 calories. For the healthiest results, pop your corn in an air popper or in the microwave.

What is the riskiest food? ›

Consumer Reports found that leafy greens were behind the most deaths and the second largest number of recalls and outbreaks with 50. By comparison, there were 30 for chicken, turkey and ground beef combined. There were 11 deaths and 614 illnesses attributed to leafy greens.

What is the most unhealthy snack ever? ›

  • Bad Snack 1: Chips. Potato chips might seem like a quick fix for your hunger, but they provide little nutritional value, Culbertson says. ...
  • Bad Snack 2: Crackers. “Crackers do not stave off hunger well,” Culbertson says. ...
  • Bad Snack 3: Granola or cereal bar. ...
  • Bad Snack 4: Pretzels. ...
  • Bad Snack 5: 100-calorie cookie snack packs.
Mar 15, 2024

What are 10 foods that are bad for you? ›

  • Soda. ...
  • Sweetened Canned Fruit. ...
  • Commercially Fried Foods. ...
  • Energy Drinks. ...
  • Refined-Grain Pretzels. ...
  • Artificial Sweeteners. ...
  • Processed Deli Meats. ...
  • Packaged Muffins.
Aug 16, 2022

What food to avoid at all cost? ›

The untouchables: 7 foods to avoid at all costs
  • Processed deli meats. ...
  • Ramen noodles. ...
  • Doughnuts. ...
  • Movie theater popcorn. ...
  • Raw oysters. ...
  • Sugar-sweetened fruit juices. ...
  • Reduced-fat peanut butter.
Aug 22, 2019

Top Articles
Latest Posts
Article information

Author: Nathanial Hackett

Last Updated:

Views: 5862

Rating: 4.1 / 5 (52 voted)

Reviews: 91% of readers found this page helpful

Author information

Name: Nathanial Hackett

Birthday: 1997-10-09

Address: Apt. 935 264 Abshire Canyon, South Nerissachester, NM 01800

Phone: +9752624861224

Job: Forward Technology Assistant

Hobby: Listening to music, Shopping, Vacation, Baton twirling, Flower arranging, Blacksmithing, Do it yourself

Introduction: My name is Nathanial Hackett, I am a lovely, curious, smiling, lively, thoughtful, courageous, lively person who loves writing and wants to share my knowledge and understanding with you.