Focusing on quality
Keep in mind that for a plant-based diet to have these benefits, it has to be a healthy diet. Whole and minimally processed plant foods—such as vegetables, fruits, whole grains, and nuts—provide plenty of fiber, unsaturated fats, vitamins, minerals, and phytochemicals. Ultraprocessed plant foods are made from ingredients that have been substantially altered from their original form. They are unlikely to have the same health benefits as whole or minimally processed plant foods. Additionally, ultraprocessed foods may contain unhealthy levels of sugar, salt, and other additives. In fact, many ultraprocessed foods that fit the rules of a vegetarian diet (like cakes, cookies, potato chips, and sugar-sweetened beverages) may even carry health risks
In a 2023 study that analyzed the reported dietary intake of over 126,000 participants, those who followed a plant-based dietary pattern that emphasized whole and minimally processed plant foods had lower risks of cancer, cardiovascular disease, and death during the study period than those who ate less healthy plant foods. An unhealthy plant-based diet in this study included higher intakes of sugary drinks, snacks, and desserts; refined grains; potatoes; and fruit juices.
A healthy plant-based diet gives your body the nutrients it needs, without too many nutrients it doesn’t need (such as added sugars, sodium, and saturated fat).