5 Reasons Why This Vegan Dietitian Recommends Processed Foods

I’m a vegan registered dietitian and here are a few reasons why I recommend processed foods!

There is a lot of hate on processed foods, namely “ultra-processed foods” and correlations between their consumption and poor health outcomes. 

I take issue with this for a couple reasons. One, demonizing food and sweeping generalizations are unhelpful and often harmful. I specialized in disordered eating and see firsthand how food fears can have a significant, negative impact on someone’s mental and physical wellbeing. 

Secondly, populations who tend to rely on processed foods the most are usually not getting the support and access they need in terms of grocery stores, healthcare, housing, employment, education, safe neighborhoods and more. 

Criticizing the food that is the most available and affordable to people doesn’t improve their health, but providing healthcare, housing and a living wage does. 

Healthcare, social & economic factors, and physical environment account for 70% of one’s health outcomes whereas health behaviors (of which diet is just one of many) accounts for 30%.

People don’t need judgment, they need support. 

And no, I don’t have any ties to the food industry. I don’t do sponsored blog posts or social media posts. No one is paying me to say this! This is my belief after practicing as a registered dietitian for more than a decade. 

Here’s the thing: You can enjoy an abundance of whole plant foods and vegan processed foods! In fact, I highly recommend it. It makes eating vegan accessible, delicious and nutritious!

RELATED: How to Eat Plant-Based for Health While Ditching Diet Mentality

And, we don’t have any research that shows that vegans who eat some processed foods are at greater health risks than vegans who eat no processed foods. 

Saying it’s fine to eat processed foods isn’t recommending eating only processed foods (although that wouldn’t be the worst thing either considering canned beans, vegetables and fruit are all classified as processed foods). 

But even if we’re just talking about the “ultra processed foods,” those are fine too! The spectrum of vegan processed foods is vast, and I don’t recommend restricting them. Here’s why!

Processed foods help us meet our energy and nutrient needs

It requires a lot of knowledge, thought and planning to get enough energy and nutrients by eating only whole plant foods.

In my experience both as a vegan and as a registered dietitian who has worked with hundreds of other vegans, most people don’t have the time or energy to devote that much attention to food. And, in some cases, that much micromanaging of food can be a slippery slope into disordered eating, or exacerbate existing disordered eating. 

For example, calcium-fortified plant milks and calcium-set tofu are super helpful for meeting calcium needs as a vegan. You can see what you’d need to eat to meet calcium needs on plant foods alone in my blog post all about plant-based calcium. Certainly not impossible, but also not probable for most people.

Plant meats and soy foods can help us get the protein we need. Processed vegan protein foods range from tofu and tempeh to protein powders and pea-protein-based burgers that look like meat-based burgers. They can all exist healthfully in a balanced vegan diet!

And some refined grain products are actually helpful for meeting energy needs, especially for vegan kids, who may experience early satiety from all of the volume and fiber from whole plant foods. 

Processed foods help us maintain a vegan diet

I believe that eating processed foods increases the likelihood of maintaining a lifelong vegan diet. 

In my experience as a registered dietitian working with vegan clients, those who try to eat a whole foods only diet can’t keep it up. And it’s no fault of their own – any restrictive diet is hard to maintain. Which is one major reason why diets don’t work. 

Again, I’m not saying never to eat whole foods or only eat processed foods (I keep clarifying this because I know just how much hyperbole happens when an RD *gasp* says it’s not necessary to eat a whole foods only diet). 

I hear from my clients and vegan community members all the time how vegan meats, cheeses, eggs, pastries, etc. satisfy their cravings for those foods and leave them missing nothing from animal-based foods. 

It’s OK to like the taste and mouthfeel of animal-based foods. And eating the vegan versions of those foods can help you stick to your vegan values without feeling deprived!

Having a burger at a cookout, hot dog at a ball game, ice cream on a hot summer day, candy on Halloween, and so on, helps us feel in community and brings us joy. And, we can do all of that with vegan food!

Of course processed foods don’t have to be reserved only for special occasions. They can be totally healthy everyday foods too. If this concept feels terrifying to you, it’s time to look at your relationship with food.

You shouldn’t feel restricted or anxious about the way you eat. If you do, please come see us!

Processed foods help us eat consistent meals and snacks

Life is pretty chaotic, and eating only whole foods just isn’t realistic for most people. And that’s OK, because we don’t have to eat that way.

Eating regularly throughout the day is important for energy, mood, blood sugar balance, nutrient intake and more. This means eating a meal or snack roughly every 3 to 4 hours. People who have a lot going on struggle to make that happen without some processed foods.

The convenience of processed foods can make the difference between eating something and eating nothing at all on busy days. A protein bar, frozen meal, or bottled smoothie can have a significant positive impact when there just isn’t time, energy or ability to make and eat something from scratch. 

This isn’t a pass to never plan or prepare meals and snacks, but let’s face it – life is bananas! I personally include vegan processed foods in my planned meals (for example, a sheet pan meal made with vegan sausage, sweet potato, bell peppers and onions) and I also keep them on hand for when I don’t have a plan or things just didn’t go according to plan (such as frozen meals, canned soup, and dal packets).

For a deeper dive on how to plan and prepare nutritionally balanced vegan meals that are also tasty and satisfying, jump into my vegan nutrition online course!

Processed foods help us feed our families

I’m a mother of two vegan littles and I understand just how crucial nutrition is during the early years of development. And, processed foods can help!

Processed foods like iron-fortified cereal, date and nut bars, whole-grain crackers, calcium-fortified soy milk, calcium-set tofu, lentil chips, chickpea puffs, and cashew yogurt help me provide the nutrition and satisfaction that my kiddos need. 

Not to mention baby formula is considered an ultra-processed food! Literally the food a baby needs to survive if they aren’t receiving breastmilk.

If you know anything about toddlers you know that they love snacks. And while I do offer plentiful whole foods at snack time, my tot also loves a crunchy processed food snack or bar as well! And there is nothing wrong with that. 

My toddler doesn’t like vegan meats and prefers tofu and beans and eats those multiple times a day, but I still offer her vegan meats when I make them for dinner so we can all eat the same thing for dinner! Yes, vegan meats are totally fine even for kiddos. 

We refrain from judging foods in our house and in doing so, my toddler doesn’t have any preconceived notions about whole foods versus processed foods. She’s offered a variety and eats what and how much she wants. And you know what? She ends up eating loads of whole plant foods and some processed foods, too. We don’t praise eating certain foods or make disparaging comments about others. 

The less we control and restrict processed foods, the more likely a child is to have a healthy relationship with those foods. Meaning they are less likely to restrict, sneak or binge them. 

Processed foods bring us joy

All other reasons aside, it’s fine to eat processed foods simply because you enjoy them. 

Eating for pleasure is healthy, normal and completely OK. If this feels scary, let’s talk.

There is way too much fear and anxiety about food, and to the detriment of our health. When we’re able to let go of the rules and fear, connect with our bodies, and eat in a way that honors our needs and preferences, we’re likely to strike an easeful balance between nutrient-dense foods and fun foods. 

Sound too good to be true? I know it can seem like a wild idea if you’re used to resisting your cravings and controlling your food intake. But, I promise you that there is another way. You can find peace with food and liberate yourself from all the fear and worry, without sacrificing your health! We can show you the way.