
Caitlin Adler

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Firm on the outside and delicate on the inside, these melt-in-your-mouth savoury scones combine the classic tangy flavours of cheese and chives,...
These pancakes are the perfect breakfast staple. No blender or food processor needed. Bonus! They are filling and delicious, and offer an...
This smoothie is a mind-busting, brain-charging, omega-filled must-have!
Everybody loves macaroni cheese! And what’s not to love? It’s comfort in a bowl – flavourful, homely, and delicious.
Welcome in winter with these deliciously sweet, wholesome, and warm scrolls – a perfect treat for morning or afternoon tea.
Kombucha is a fermented tea that’s simple to make, and once you have a basic brew you can try lots of different flavours.
Spraying sheets and pillows with calming scents can be a wonderful aid to slumber
The next time you go for a walk, discover the wonder of the everyday world around you
A skincare routine can be a way to nourish yourself inside and out
When the clouds converge, practise gratitude for the smallest of glimmers, and learn to dance in the rain.
Is there a place for packaged products in a healthy plant-based diet? Vegan sports nutritionist Caitlin Adler weighs in.
While a lot of people choose to go vegan for ethical reasons, there is a cohort of plant-based dieters who choose to embrace the lifestyle for the health benefits that it can provide. There’s good reason for this. Plant-based diets can improve dietary quality and are associated with reduced mortality, particularly from cardiovascular disease and cancer, and may be especially beneficial for those with obesity, type 2 diabetes, high blood pressure, lipid disorders, or heart disease.
There is also a strong movement within veganism that focuses on a wholefoods approach. This focuses on making plants the majority of your diet and avoiding processed foods. It excludes refined foods like added sugars, white flour, processed grains, and oils.
That sounds good in theory, right? But there’s actually more than meets the eye when you label all processed foods as unhealthy or bad.
When you look at processed foods, these exist on a spectrum. There’s a difference between processed foods like tofu, nut butters, canned or refried beans, soy yoghurt, plant milks, and fortified plant-based meats, compared to ultra-processed foods that aren’t nutritionally dense, and contain high levels of added sodium, saturated fat, and sugar.
To place all processed foods in the same camp misses the nuances between their dietary quality, macronutrient and micronutrient makeup, and how they can fit into a healthy diet.
When you look at processed foods, these exist on a spectrum.
What’s more, even with these nuances in mind, I generally don’t recommend completely ruling out ultra-processed foods either. It’s worth considering the context when that food is consumed, in particular, the following questions:
Let’s look at three examples where eating processed foods would be beneficial.
Fuelling performance
An athlete with high energy requirements in need of some quick carbohydrates 30 mins before training is better off eating a handful of lollies, which are low in fibre and provide fast amounts of energy, than the equivalent energy in fruit and oats, which would take longer to digest, absorb and could cause GI distress that interferes with performance.
Meeting nutritional needs
A vegan individual in a fat-loss phase with a limited calorie ‘budget’, is better off trying to meet their protein needs efficiently with an extra protein shake or consuming a fortified plant-based meat, than trying to do so with less efficient proteins like legumes or nuts which have a higher calorie-to-protein ratio.
Enjoyment and balance
Someone who is looking to eat a delicious dessert to complement their balanced diet throughout the day can and should absolutely feel free to eat some chocolate, ice cream or a treat of their choice in moderation.
When including processed foods, it comes down to context: the purpose, amount, and frequency. Processed and refined foods all have a time and place in nutrition and general health depending on what they need to achieve.
When including processed foods, it comes down to context: the purpose, amount, and frequency.
It’s also worth noting that dichotomous rules that label some foods as ‘good’ and others as ‘bad’ are a predictor of disordered eating habits. In particular, an obsession with ‘clean’, ‘proper’ or healthful eating can be to the point that someone could damage their own wellbeing. So, while eating an abundance of whole plant foods has wonderful benefits, careful attention should be paid to the intentions behind restrictive wholefood diets and attitudes around processed foods.
Processed foods often get demonised in clean eating circles, vegan and otherwise, but putting them all in the ‘bad’ basket is reductive of their wider context. There are situations for many people where including moderately or even highly processed foods can be beneficial, not to mention helping normalise someone’s relationship with food.
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Learn more about Caitlin in our interview feature here.
Lead image: Caitlin Adler / photo by Vanessa Nataoli
If you haven’t quite got your cycle phases figured out, you’re not alone. But it’s time to tune in to your body’s rhythms - so that you...
There’s a serum for every skin condition, but which active ingredients do what? This is the guide to vegan and sustainably sourced serums...
If you want to get your gut in order, Dr Will Bulsiewicz is the expert to help you sort out fact from fiction. This is the gut-health cheat sheet...
Eco period products have risen in popularity – they’re sustainable, affordable, healthy, and convenient. Here’s what you need to know so...
Time for an eco spring clean? Here are seven simple swaps for the conscious consumer
In the fast-paced and demanding world we live in, finding moments of stillness and calm can be challenging. In an attempt to find a little peace...
Going vegan can be a life-changing experience, and it’s not without its challenges. The good news is you’re not alone. There are identifiable...
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Spraying sheets and pillows with calming scents can be a wonderful aid to slumber
The next time you go for a walk, discover the wonder of the everyday world around you
A skincare routine can be a way to nourish yourself inside and out
When the clouds converge, practise gratitude for the smallest of glimmers, and learn to dance in the rain.
One of the best guilt-free desserts around, this ice cream from the Vegan Easy 7-day Endurance meal plan is made with frozen bananas, chocolate vegan protein powder, and pecans, which add their sweet nutty flavour and perfect crunch.