New and even experienced vegans often fall into the trap of seeing all foods that are not animal-based as healthy or at least better than eating animal meat. That’s somewhat true, but you’re not doing what’s best for your health by fooling yourself and being ignorant. I’ve done both.
During the transition from an animal-based diet to a whole plant-based diet, it’s okay to indulge in brand-name plant-based products like imitation meats and cheeses. Whatever it takes to get you to a 100% “whole” plant-based diet is infinitely better than eating animal-based “foods.”
Early in my transition, I ate a lot of imitation meat products and other highly processed “plant-based” foods. Documentaries and books on super healthy food, weight management, and personal development inspired and guided me during this transition, contributing to my nutrition education and subsequent nearly overnight change to 100% veganism.
Why are fake meats and cheeses bad for you? Fake meats use highly processed plant-based protein concentrates, which are not the healthiest options. Fake meats, cheeses, and other imitations are usually very high in unhealthy additives like sodium, sugar, coloring, and weird preservatives.
The goal is to transition to a 100% whole foods plant-based diet. Whole means not refined, not processed, and in its original form.
Definitions
- Refined – Food that has had parts removed.
- Processed – Food that’s been changed from its original form.
- Whole – Food that has not been altered from its natural state.
- Depending on the degree of refining and processing, refined and processed foods have fewer nutrients and less fiber than whole foods.
Don’t be fooled by clever and misleading descriptions like these.
- Whole grains – Needs to say 100% whole grains. Better yet, 100% sprouted whole grains like Ezekiel bread — the healthiest I know of.
- Superfood infused – If you add lots of salt, sugar, coloring, and preservatives with a few superfood ingredients, you’ve got crap.
- Vitamin enriched – Injecting vitamins into cow’s milk or animal feed does not remove the unhealthy stuff that comes with it.
Here are some examples of imitation, refined, and processed plant-based foods that are unhealthy. They may be a good substitute during a transition to a whole plant-based diet, but they are not super healthy foods.
- Fake hamburger meat
- Fake cow meat
- Fake chicken meat
- Fake pig meat
- Fake fish meat
- Fake hot dogs
- Refined vegetable pasta
- Refined multigrain bread
- Vegetable chips
- Fried vegetables
- Protein and superfood cookies
- Vegetable cakes, muffins, and breads
- Fruit pies, donuts, and candy
Warning: As of this writing, the long-term health consequences of eating fake plant-based meats are unknown. It’s too early. What is known is that they are not super healthy, as their manufacturers suggest in their marketing and packaging. I see them as a bridge to a 100% “whole” plant-based diet, not a healthy replacement for an animal-based one.
Here are some plant-based foods that have unhealthy components.
- Extra virgin olive oil and other vegetable oils
- High in fat and calories
- Highly processed
- Heavily promoted as a healthy fat
- Plant-based superfood powders
- Artificial sugar
- Other sugars
- Refined and highly processed
- Heavily promoted as an easy prep solution
- Plant-based protein powders
- Artificial sugar
- Other sugars
- Refined and highly processed
- Heavily promoted as a protein supplement
Scrutinize and avoid these ingredients, which can only be determined by reading the “Nutrition Facts” label.
- Items with long scientific, chemical, or pharmaceutical looking names.
- Items with strange names or just alpha and numeric codes.
- Ingredients around words like preservative, coloring, and flavoring.
- Artificial sweeteners
- Sugar
- Sodium
Seek labeling and ingredients with these words.
- 100% Vegan
- 100% Organic
- 100% Non-GMO
- 100% Sprouted Whole Gains
- 100% Whole Grains
An organic, whole plant-based diet is clean eating. It’s about eating the healthiest, most nutritious foods and being informed and conscious about what you’re putting into your body.
The popular myth is that a plant-based diet cannot taste good. This is false. Sure, there is a transition where your taste buds, body, and brain adjust. But it happens relatively fast, and once it does, you’ll appreciate the taste of real food like never before.
I often have meat-eating people tell me, “Tofu and legumes have no taste.” I reply, “Neither does chicken, turkey, or steak without seasoning!” Consider the countless ways chicken is seasoned and used in various recipes. The same can be done with tofu, tempeh, beans, lentils, and more.
Don’t be fooled by unhealthy plant-based food advertisements and labeling. The key to not being tricked is information and knowledge.
To your health and fitness,