Ultra-processed foods (UPFs) are typically convenient, ready-to-eat meals that often bear plant-based labels, including items like veggie burgers, plant-based nuggets, and other snacks. While these foods offer numerous benefits and serve as excellent meat substitutes, not all plant-based options are created equal. Recent research has highlighted a concerning trend: ultra-processed plant-based foods might be doing more harm than good if consumed in large quantities.

The Study

A study involving over 118,000 participants found that consuming certain ultra-processed plant foods can increase your risk of cardiovascular diseases (CVDs) by 7%. The culprits? High levels of salt, sugar and saturated fats, and calories that you are less likely to find in whole foods.

‘Our findings suggest that the high consumption of plant-based ultra-processed foods is associated with a greater risk of cardiovascular diseases,’ said Dr Carlos Monteiro, a leading researcher of Nutrition and Public Health at the University of Sao Paulo. Monterio also emphasises that the processing techniques strip away beneficial nutrients and add harmful substances that invalidate the health benefits of a plant-based diet.

The Science

A study from Imperial College London has found that every 10% increase in the intake of UPFs is associated with a 12% increase in the risk of cardiovascular diseases and a 14% increase in the risk of all-cause mortality.

It found:

• Sodium overload: UPFs often contain excessive sodium, which is linked to high blood pressure – a major risk factor for heart disease
• Added sugars: These foods are typically loaded with added sugars, which can lead to obesity, diabetes, and cardiovascular issues.
• Saturated fats: Despite being plant-based, these foods often contain saturated fats that can increase bad cholesterol (LDL) levels.

What the Experts Say

Nutritionists like Dr. Sarah Brewer recommend focusing on whole foods. “The best way to maintain heart health on a plant-based diet is to eat a variety of whole grains, fresh fruits, and vegetables, and to limit the intake of ultra-processed foods,” she advises. Brewer suggests preparing meals from scratch to have better control over the ingredients and nutrient content.

If you’re looking to reap the benefits of a plant-based diet or simply aren’t a fan of meat, the key is to focus on whole, nutrient dense foods. Fresh fruits, vegetables, legumes, and whole grains should be at the centre of your diet. While the convenience of plant-based UPFs is tempting, they’re best consumed in moderation. Your heart will thank you for it.

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The post Do plant-based junk foods cause heart disease? appeared first on Men's Health Magazine Australia.

Influencers and fitness pros swear by this unconventional workout, sharing their reverse strides on Instagram and TikTok. The activity has sparked a community of enthusiastic followers, who swear by the many health benefits it offers. But should you be hopping on to this trend?

Benefits of walking backwards

The benefits are more than superficial. According to research, walking backwards engages parts of our body often neglected in our forward-focused world – think calves, quadriceps and shins – resulting in improved muscle balance and joint stability. For those who suffer from knee pain, this reverse motion eases joint strain, offering a low-impact alternative that still packs a punch in terms of strengthening legs and enhancing endurance.

Walking backwards can also benefit your balance and coordination. It forces the brain to adapt to new movement patterns, boosting cognitive function. This means you’re not just working out your body but also sharpening your mind, improving focus, and enhancing spatial awareness.

Cardiovascular benefits shouldn’t be overlooked, either. The effort required to maintain balance and navigate in reverse can elevate your heart rate just as effectively as forward walking, giving you a robust aerobic workout in a few steps.

While it might seem like just another TikTok craze, walking backwards actually has ancient roots. According to the history books, walking backwards has been part of cultural rituals and martial arts training for centuries, particularly in East Asia. These traditions have long recognised the holistic benefits of moving in reverse, from physical fitness to mental clarity.

Looking to put this trend on trial? Incorporating backward walking into your daily routines is easier than you think. Start on a flat, safe surface to get a feel for the motion. As you get more confident, integrate it into your walks or even treadmill sessions.

This article first appeared on Men’s Health UK

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The post Walking backwards is the latest fitness trend, but does it have legs? appeared first on Men's Health Magazine Australia.