Planning to ditch animal products in the name of health? Not all vegan options are created equal. Here is how to navigate meatless eating without falling into the junk food trap.
If you have it in mind to adopt a plant-based diet, then good news; your willingness to eschew the intrinsic flavours of red meats and poultry will translate into a multitude of benefits to your health.
And the best part? The miraculous existence of faux meat, and the fact that most desserts are vegetarian anyways can make this change a lot less drastic to your palate than you’d think – depending on the depths of veganism you plan to plunge into, of course.
However, if you believe all this change requires is a one and done exercise of looking for food items marked “vegan”, then you ought to know: just because something is plant-based, doesn’t necessarily mean it’s the healthier option.
Why More People Are Turning to Plants
In the pro-health climate of our current era, people go vegetarian not just for religious reasons, or because of an admirable love for animals and environmental conservation – they also do it for the good of their overall wellbeing.
And one particularly appealing advantage of plant-based diets is its relative effectiveness in promoting weight loss.
Vegetarian meals largely consist of fruits, vegetables, grains, legumes and nuts, which tend to be lower in calories and include less saturated fat compared to diets with meat that are of a similar serving size, making it easier to maintain a calorie deficit.
In addition to helping you manage your weight, plant-based diets also direct you towards more low-glycaemic foods, which provide better stability for your blood sugar levels, and can help prevent you from developing type 2 diabetes.
Moreover, since more plants can equate to lower fat, sodium and cholesterol, it not only helps in controlling your blood pressure and contributes to improved heart health, but could also potentially reduce your risk of cancer.
Some research also suggests that diets rich in fruits and vegetables can slow or even avert age-related cognitive decline.
As Dr Koh Woon Puay, Professor of Healthy Longevity Translational Research Programme at National University of Singapore Yong Loo Lin School of Medicine, explained it in The Straits Times: “Nutrients and antioxidants in fruit and vegetables are good for protecting brain function.”
From brain to body, plant-based eating seems like a no-brainer for those seeking long-term health. So what could possibly go wrong?
When “Vegan-Friendly” is a Health Trap
If your idea of plant-based eating involves only salads and stir-fried tofu, the modern vegan pantry may surprise you. Faux meat products like the Beyond Burger, soy nuggets, and meatless mince have expanded dining options far beyond lentils and leafy greens.
And while the Beyond Burger is pretty tasty, it can be a little hard to proclaim that eating it is a completely guilt-free experience when it might as well be a plant-based version of processed beef.
Meat alternatives are typically high in sodium and saturated fats for flavour enhancement. They can also contain additives, fillers and preservatives, which aren’t necessarily the best for your health.
Additionally, while treats such as cakes, cookies, pre-packaged snacks and instant noodles can serve a vegan, it doesn’t change the fact that they still retain their status as ultra-processed foods (UPFs).
UPFs, which are high in fat, salt, and sugar, and offer very little nutritional value, is tied to a heightened risk of weight gain, heart diseases, and certain cancers.
This means consuming them too often can actually subvert the many health benefits of a vegetarian diet.
And ironically, cutting out meat can also come with nutritional gaps. For instance, vitamin B12, iron and zinc are less easily absorbed from a plant-based diet than one filled with meat. Without careful planning, you might wind up with deficiencies that no green smoothie can fix.
How To Have a Healthy Plant-Based Diet
While plant-based junk foods are popular, and can help make a diet that is admittedly a little restrictive feel less so, we can’t let ourselves overlook the fact that they are still just junk foods.
So if you want to make the most of this diet, it’s best to avoid falling into the trap of unhealthy eating habits.
In the first place, try to minimise the appearance of added sugars, artificial ingredients, and packaged and convenience foods on your plate. Make whole foods your dietary centrepiece. If you want to add more protein without relying too much on the processed meat alternatives, then it is time to build an appetite for tofu, soybean products and lentils.
Quinoa is also a good source of protein and vitamin B, if you’re feeling fancy.
Regardless, if your tastebuds are still inclined towards frozen veggie meats, make a practice of reading the nutrient labels. Be aware of their sugar, salt and fat content, and select those with less additives and higher beneficial nutrients.
And to help close any nutritional gaps, be sure to pick up a few supplements too. Get advice from your friendly doctor or pharmacist to find out what you may need.
Remember, keeping away from traditional meat isn’t enough if you’re still going to indulge in the less wholesome fare, no matter how suitable they are for vegetarians. Ultimately, the healthiest plant-based diets are the ones built on whole foods, balanced nutrition and a little common sense.
And if your version of vegetarianism ends up looking more like a junk food festival, then…you might be better off with your chicken curry and steamed eggs, with a side of moderation.
Read More
- Vegan and Vegetarian Diets: What You Need to Know
- Is the Raw Vegan Diet Healthy? Pros, Cons, and Facts
- Cricketer Virat Kohli’s Vegetarian Diet for Plant-Powered Success
External References
- Alexis, A. C. (2022, August 23). Not all plant-based diets are the same: Junk veggie food and its impact on health. Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/not-all-plant-based-diets-are-the-same-junk-veggie-food-and-its-impact-on-health
- Chiu, T. H. T., Pan, W. H., Lin, M. N., & Lin, C. L. (2018). Vegetarian diet, change in dietary patterns, and diabetes risk: a prospective study. Nutrition & Diabetes, 8(1), 12. Retrieved from: https://www.nature.com/articles/s41387-018-0022-4
- Coyle, D. (2025, April 4). A Beginner’s Guide to the Low Glycemic Diet. Healthline. Retrieved from: https://www.healthline.com/nutrition/low-glycemic-diet
- Fong, R. (2024, September 21). Is plant-based meat healthy? Here’s what you need to know as a consumer. CNA. Retrieved from: https://www.channelnewsasia.com/today/ground-up/plant-based-meat-healthy-what-you-need-know-consumer-4634836
- HealthHub. (2022, December 1). Are Vegetarian Diets Also Balanced Diets? Retrieved from: https://www.healthhub.sg/live-healthy/is-it-healthier-to-go-vegetarian
- Kubala, J. (2025, March 7). Beginner’s Guide to A Whole-Foods, Plant-Based Diet. Healthline. Retrieved from: https://www.healthline.com/nutrition/plant-based-diet-guide
- Lim, K. (2022, May 5). Eating a wide variety of fruits and vegetables reduces risk of cognitive decline: Study. The Straits Times. Retrieved from: https://www.straitstimes.com/singapore/health/eating-a-wide-variety-of-fruits-and-vegetables-reduces-risk-of-cognitive-decline-study
- Marcin, A. (2019, March 8). The Beginner’s Guide to Becoming a Vegetarian. Healthline. Retrieved from: https://www.healthline.com/health/becoming-vegetarian
- Monteiro, C. A., Cannon, G., Moubarac, J. C., Levy, R. B., Louzada, M. L. C., & Jaime, P. C. (2018). The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing. Public Health Nutrition, 21(1), 5–17. Retrieved from: https://www.cambridge.org/core/journals/public-health-nutrition/article/un-decade-of-nutrition-the-nova-food-classification-and-the-trouble-with-ultraprocessing/2A9776922A28F8F757BDA32C3266AC2A
- Richards, L. (2021, August 24). Is plant-based meat healthy? Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/is-plant-based-meat-healthy
- Tran, E., Dale, H. F., Jensen, C., & Lied, G. A. (2020). Effects of Plant-Based Diets on Weight Status: A Systematic Review. Diabetes, Metabolic Syndrome and Obesity : Targets and Therapy, 13, 3433–3448. Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7533223/
