Do Vegetarians Eat More Ultra-Processed Foods? The Surprising Truth

November 25, 2025 •

4 min read

Recent studies in the UK and France have observed that some vegetarians consume a higher percentage of calories from ultra-processed foods (UPFs) compared to their meat-eating counterparts. This surprising finding has prompted a closer look at modern vegetarian diets and the growing market for plant-based, yet highly-processed, products.

Quick Summary

Studies reveal vegetarians may consume more ultra-processed foods than omnivores due to reliance on meat and dairy substitutes. However, the quality of a plant-based diet varies greatly, with healthy choices showing benefits while unhealthy, high-UPF versions can pose risks. Conscious planning is key to maximizing nutritional intake.

Key Points

Vegetarians vs. Omnivores: Some studies suggest that vegetarians may consume more ultra-processed foods (UPFs) than red meat eaters, a trend driven by reliance on convenient plant-based substitutes.
Processing Level Matters: The healthfulness of a plant-based diet depends on the level of processing, not just the absence of meat. A diet high in UPFs, whether plant-based or not, is associated with health risks.
Not All Plant-Based Is Healthy: While a whole-food vegetarian diet offers significant health benefits, a diet of packaged snacks, sugary cereals, and processed meat alternatives can negate those advantages.
Cooking is Key: To minimize UPF intake, focus on cooking meals from scratch using whole, unprocessed ingredients like legumes, vegetables, whole grains, nuts, and seeds.
Choose Smarter Substitutes: When opting for meat or dairy alternatives, prioritize those with shorter ingredient lists, lower sodium, and higher fiber content to make healthier choices.
Diet Quality is Critical: The health of a vegetarian diet is ultimately determined by its nutritional quality, with minimally processed whole foods being the foundation for a truly healthy eating pattern.

Understanding Ultra-Processed Foods and the NOVA Classification

To properly evaluate modern diets, it's crucial to understand what ultra-processed foods are. The NOVA food classification system, widely used in nutritional science, categorizes foods based on their degree of processing.

Group 1: Unprocessed or minimally processed foods. These are foods in their natural state or processed without adding ingredients that change the food's nutritional profile. Examples include fresh fruits, vegetables, grains, legumes, and nuts.
Group 2: Processed culinary ingredients. These are substances like salt, sugar, oil, and spices derived from Group 1 foods.
Group 3: Processed foods. Simple foods made by combining Group 1 and 2 ingredients, like cheeses, fresh bread, and canned vegetables.
Group 4: Ultra-processed foods (UPFs). These are industrial formulations made from food substances (modified starches, protein isolates) with added preservatives, emulsifiers, flavorings, and sweeteners. They are designed to be convenient, highly palatable, and low-cost. Examples include many packaged snacks, sodas, frozen meals, and meat or dairy substitutes.

Comparing UPF Intake: Vegetarians vs. Meat-Eaters

Research from different countries has investigated the proportion of UPFs in various dietary patterns, yielding some surprising results. A 2024 UK Biobank study found that vegetarians consumed a significantly higher amount of UPFs than regular red meat eaters. The NutriNet-Santé cohort in France similarly reported that UPFs supplied 37% of energy intake for vegetarians, compared to 33% for meat-eaters.

Several factors contribute to these findings:

Plant-based substitutes: The increasing availability and popularity of plant-based meat and dairy alternatives, which are often highly processed, directly contribute to UPF consumption in vegetarian diets. Many rely on these convenient products to replace animal protein.
Convenience and lifestyle: Modern lifestyles often favor convenience foods. For vegetarians, this can mean leaning on pre-packaged veggie burgers, meatless sausages, or ready meals instead of cooking from scratch with whole ingredients. Newer vegetarians, in particular, may rely more heavily on these substitutes initially.
Variability within dietary groups: Not all vegetarians eat the same way. The studies show that overall dietary quality, not just the exclusion of meat, is the primary factor affecting health outcomes. A vegetarian diet based on whole foods (legumes, vegetables, grains) is drastically different from one heavily featuring packaged plant-based snacks, sugary cereals, and sodas.

The Crucial Nuance: Healthy vs. Unhealthy Plant-Based Diets

The distinction between a healthy, whole-foods-based vegetarian diet and a junk-food vegetarian diet is a critical one often lost in headlines. The Harvard T.H. Chan School of Public Health points out that simply removing meat does not guarantee a healthy diet. A diet rich in refined grains, sugary drinks, and processed vegetarian alternatives will not provide the same health benefits as one emphasizing whole, minimally processed plant foods.

The Health Impact

Studies suggest that the negative health associations with UPF consumption are primarily linked to the nutrient-poor nature of these foods, regardless of whether they are plant-based or not. High intake of UPFs (even plant-based ones) has been linked to an increased risk of cardiovascular disease, type 2 diabetes, and obesity. This is because they are often high in salt, sugar, and saturated fats while being low in fiber and essential micronutrients.

Comparison of Vegetarian Diets


Aspect	Whole-Food Vegetarian Diet	UPF-Heavy Vegetarian Diet
Food Sources	Whole grains, legumes, vegetables, fruits, nuts, seeds	Packaged plant-based substitutes (burgers, sausages, nuggets), sugary cereals, biscuits, frozen meals, salty snacks, soda
Nutrient Density	High in fiber, vitamins, and minerals. Nutrient-rich.	Low in fiber and micronutrients, potentially high in sodium, sugar, and unhealthy fats.
Nutritional Quality	Generally very high, supports heart health and weight management.	Poor, linked to increased risk of obesity, diabetes, and cardiovascular issues.
Convenience	Requires more time for cooking and meal prep.	Very high, requires minimal preparation.
Nutrient Gaps	Lower risk of deficiencies if well-planned; can be low in B12 and calcium if not fortified or supplemented.	Higher risk of micronutrient deficiencies due to low quality ingredients.

How Vegetarians Can Minimize Ultra-Processed Foods

For vegetarians aiming to improve their health, reducing UPF intake is essential. Here are some actionable steps:

1. Prioritize Whole Plant Foods

Focus on building meals around unprocessed ingredients. Think beans, lentils, whole grains like quinoa or brown rice, fresh or frozen vegetables, fruits, nuts, and seeds. Simple meals like a lentil curry or a big grain bowl with roasted veggies are excellent options.

2. Cook from Scratch

Cooking at home allows for complete control over ingredients. Instead of buying a pre-made veggie patty, make your own from black beans and oats. Instead of a pre-packaged sauce, make a simple tomato sauce from fresh ingredients. Resources like The Vegan Society's blog offer useful insights and recipes to help.

3. Choose Minimally Processed Alternatives

If you choose to use meat substitutes, look for brands with a shorter ingredients list and higher nutrient content. Some plant-based alternatives are less processed than others. Check for low sodium and high fiber options. Often, whole-food options like tofu, tempeh, and seitan are less processed than imitation meats.

4. Read Labels Carefully

Become an expert at reading nutrition labels. Check for high sodium, sugar, and saturated fat content. Also, look for long ingredient lists filled with complex chemical names—a red flag for UPFs.

Conclusion

The idea that vegetarians might consume more ultra-processed foods is a nuance that highlights a critical point: a healthy vegetarian diet is not guaranteed simply by avoiding meat. The overall quality of the diet, particularly the reliance on whole, minimally processed foods, is the most important factor for health. By being mindful of food choices and prioritizing cooking with whole ingredients, vegetarians can ensure their diet remains a powerful tool for well-being. The rise of convenient plant-based UPFs can make healthy eating easier, but it also creates a new category of 'junk food' that vegetarians must navigate carefully to truly reap the benefits of their dietary choices.

Frequently Asked Questions

An ultra-processed food is an industrial formulation containing ingredients not typically used in home cooking, such as high-fructose corn syrup, modified starches, and artificial flavors. They are designed for convenience and are high in calories, salt, and unhealthy fats, but low in fiber and nutrients.

Some vegetarians may eat more UPFs due to the growing market of convenient, heavily-processed plant-based meat and dairy alternatives. These products offer easy substitutes but are often high in UPFs. Younger or newer vegetarians may be particularly susceptible to this reliance.

No, not all plant-based diets are automatically healthy. The health benefits are tied to the intake of whole, minimally processed plant foods. Diets built on refined grains, sugar, and processed plant-based junk foods do not provide the same benefits.

A vegetarian can reduce UPF intake by cooking more meals from scratch using whole foods like vegetables, fruits, beans, and grains. Reading food labels to identify and avoid products with long ingredient lists and high levels of additives is also key.

Healthy vegetarian meal ideas include lentil curry, bean burritos made with whole tortillas, hearty vegetable soups, whole-grain pasta with fresh tomato sauce, and salads featuring legumes, nuts, and a variety of vegetables.

A healthy vegetarian diet focuses on nutrient-dense, whole plant foods, rich in fiber, vitamins, and minerals. An unhealthy vegetarian diet relies heavily on ultra-processed vegetarian options, sugary drinks, and refined carbohydrates, which can be low in nutrients and high in unhealthy additives.

The research emphasizes overall diet quality. While reducing meat is often linked to better health, studies suggest that a diet rich in minimally processed foods—regardless of a small amount of meat—may offer more benefits than a diet heavily reliant on plant-based UPFs. However, replacing ultra-processed animal foods with plant-based alternatives can also lead to benefits like weight loss.