Worst vegan foods to avoid – and healthy alternatives

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• Is vegan food healthy?
• Worst vegan foods to avoid
• Healthy vegan alternatives
• The takeaway: how to avoid unhealthy vegan food 

Vegan eating is not just for vegans anymore. More people are cutting back on meat – for their health, the planet, or animal welfare.  

Even if you’re not fully plant-based, you may have had a meat-free Monday, grabbed a veggie burger, or tried Veganuary. And with more vegan choices available in supermarkets and restaurants, it’s easier than ever to give it a go. 

Is vegan food healthy? 

For many, going vegan feels like a step toward better health. There is good evidence that including more plant-based foods in your diet – like wholegrains, beans, nuts, fruits and vegetables – can lower your risk of heart disease.  

But there’s a catch – not all vegan foods are good for you.  

There’s a common myth that if something’s labelled vegan, it must be healthy. This health halo effect can lead to people assuming that anything plant-based is automatically better.  

But the truth is, vegan labels can appear on foods that are highly processed, loaded with salt, sugar, and additives making them just as unhealthy as their animal-based counterparts. 

So, whether you’re vegan, vegetarian, or just exploring, it’s worth checking the label and thinking about what’s really in some vegan foods. 

Worst vegan foods to avoid 

Here are some of the unhealthiest vegan foods to watch out for and cut back on: 

Vegan meats alternatives

These faux meats are made to look, taste, and feel like real meat – think vegan burgers, nuggets or sandwich slices.

Vegan meat alternatives often use proteins like soy, peas, lentils, tofu and mushroom or seaweed, which are lower in saturated fat than meat.  

However, many are high in added fat, including saturated fats, from ingredients like coconut oil, as well as added salt, sugar, and artificial ingredients. That’s why they’re often considered ultra-processed foods.

Better choices are whole, plant-based proteins like lentils, chickpeas, tofu, plain tempeh (made from fermented soyabeans) or homemade bean or mushroom burgers.  

Vegan fishes

From fish-free cod and salmon to vegan crab sticks, goujons, and fillet fingers, faux fish products are readily found on supermarket shelves.

Common ingredients include soy and pea protein, jackfruit, seaweed, algae, konjac (a type of root vegetable) and even marinaded carrots.

To mimic the taste of fish, they are usually coated in batter or breadcrumbs with added fat, salt and additives. That makes them ultra processed, especially compared to fresh fish fillets, which have no added ingredients.

They also tend to be lower in protein and, unless fortified, lack healthy omega-3 fats naturally found in oily fish.

Look for products with fewer additives that are lower in salt and saturated fat and fortified with omega 3s, often from algae oil.

Or try fish replacements like artichoke hearts, giant oyster mushrooms, cauliflower, jackfruit or firm tofu. 

Vegan eggs

Vegan eggs are available as powders, liquids or pastes and made from pea protein, mung beans and chickpea or tapioca flour.

While you cannot boil or crack one for a poached egg, they work well for scrambled eggs or omelettes and baking. Just make sure you follow the instructions on the packet.

They are lower in saturated fat than regular eggs, contain no dietary cholesterol and come with extra fibre from ingredients like pea, chickpeas or mung beans. But they often have less protein and more salt and additives.

Choose products with wholefood ingredients and minimal additives.

For baking try homemade alternatives like applesauce, silken tofu, flax or chia seeds – follow a recipe for the best results. 

Plant-based milk and dairy products

Vegan cheese, butter and fat spreads often swap dairy for coconut or palm oil, making them high in saturated fat, and come with added salt, like their dairy counterparts.

Vegan cheese also tends to be lower in protein and calcium – two key nutrients found in traditional dairy.

Plant-based milk and yogurt alternatives are generally lower in saturated fat, but not all are nutritionally equal. Almond, coconut, and oats options often lack protein – sometimes less than 1g per 200ml serving – and include added sugars such as agave, date syrup, or fruit juice concentrates.

Additionally, not all dairy substitutes have added calcium, vitamin D, or B12 – key nutrients that those avoiding dairy need to make sure they replace in their diets.

Look for options with these added nutrients, minimal added sugars and lower levels of salt and saturated fat.

For savoury flavours try spreads made from wholefoods: hummus, avocado, or tofu with added nutritional yeast.

You can also add nutritional yeast for a cheesy flavour – it’s low in salt and comes with added B12, a valuable addition to a plant-based diet.

Vegan savoury snacks

Many vegan crisps, crackers, meat-free jerky and snack bars are high in salt, fats (like coconut oil, which is high in saturated fat) and artificial flavourings, while lacking in fibre.

Instead try whole foods like a handful of unsalted nuts, homemade roasted chickpeas, edamame, kale crisps or popcorn or wholegrain crackers with avocado or hummus. 

Vegan desserts and pastry

Vegan biscuits, cakes, muffins, and fruit bars may include healthy ingredients like nut flours, seeds, and fruits, but often come with added sugars, saturated fats, and additives making them just as processed as non-vegan treats.

Sweeteners like maple syrup, agave, date syrup and honey are free sugars, adding calories and potentially contributing to weight gain.

Switch to naturally sweet fruit like bananas and dates, or unsweetened diary alternative yogurts with fruit.

Vegan ready meals and takeaways

Vegan ready meals and takeaways might seem like a healthier choice than meat-based options, but like all convenience foods, it really depends on what’s inside.

Many are ultra-processed and can be high in salt, saturated fat, and additives, and low in fibre. They may be handy when you’re short on time but are not always the best for your health.

To make healthier choices, compare the labels and go for meals with more whole food ingredients, less salt, and lower saturated fat. Even better try batch-cooking simple plant-based meals at home or make your own ‘fakeaways’ for a healthier twist on your favourite takeaways. 

Healthy vegan alternatives

Instead of common ultra-processed vegan foods, here are some simple swaps you can try which will be better for your health:

The takeaway: how to avoid unhealthy vegan food

Vegan foods can be great for your health and the planet. But vegan does not always mean healthy.

Swapping animal foods for processed plant-based alternatives will not automatically lower your risk of heart disease.

If you eat a lot of red or processed meat, switching to veggie versions occasionally is a good start. But if you’re already vegetarian or vegan and rely on or upped your intake of processed options like vegan meat alternatives and fishes, or sweetened plant-based milk products, it might be time to rethink.

Like any diet, the benefits depend on the quality of the food.  Whole foods like lentils, chickpeas, tofu, beans, quinoa, and nuts are better for your heart and the environment

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