Plant-based diets are having their moment in the sun, with many dietitians and nutritionists touting their dense nutrition and natural ingredients as a driving force behind their popularity. In fact, according to a 2021 study, “the number of Americans who follow a vegan diet increased 600% from 2014 to 2018,” marking a notable shift in acceptance of what was once considered a fringe dietary choice.
Avoiding meat—especially highly processed meat and meat rich in saturated fat—has long been linked with lower incidence of chronic illness, including heart disease, Type 2 diabetes, cancer, and more. However, a new 2024 study published in the journal Food Frontiers says that replacing that meat with plant-based meat alternatives (PBMAs) could also drive up your risk of depression by 42 percent.
“It’s no secret that what we eat directly impacts how we feel physically and emotionally. A diet rich in whole, nutrient-dense foods—like fruits, vegetables, whole grains, nuts, seeds, and lean proteins—supports brain health and emotional well-being,” explains physician Michael Genovese, MD, JD, the chief medical advisor at Ascendant New York. “These foods contain essential vitamins, minerals, and antioxidants that help reduce inflammation, regulate neurotransmitters, and improve brain function.”
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How does fake meat increase depression risk?
Using data from the UK Biobank, the authors of the new study compared various health markers of vegetarians that include and exclude PBMAs in their diets. They observed no notable differences in overall intake of sodium, free sugar, total sugar, or saturated fatty acids between those vegetarians who ate PBMAs and those who did not.
However, the researchers noticed a few notable differences among those who ate fake meat products, which could help explain the higher rates of depression. They displayed higher blood pressure and C-reactive protein (CRP) levels, a protein produced by the liver in response to inflammation or infection. They also showed lower levels of apolipoprotein A, a protein associated with "good" HDL cholesterol. Studies have previously linked each of these factors with depressive symptoms.
It should be noted that the study did not disclose any specific brands of PBMAs that were included in the research.
Sodium content may also factor in.
Though this particular study did not note a difference in overall sodium intake between the two groups, experts say this likely plays a role in real-world settings. According to Shelley Balls, RDN, LDN, a registered dietitian and nutritionist for Consumer Health Digest, the high sodium content found in processed meat alternatives could also have an effect. She explains that high-sodium diets are associated with poor mental health, including increased depression.
“As a dietitian, one of my main concerns with plant-based meat alternatives is their sodium content because, on average, they contain 430 percent more sodium than ground beef,” says Balls. “Consuming plant-based meat alternatives on a regular basis, as well as other ultra-processed foods, would increase your sodium intake, which could increase your chances of experiencing depression, anxiety, and excess stress.”
There are a few mechanisms through which high sodium levels might impact mental wellbeing, she says: “Theories suggest that the excess salt can impact mental health by impacting neurotransmitter function and neural activity in the brain. A high dietary sodium intake has also been associated with higher levels of C-reactive protein (CRP).”
She notes that if you do choose to eat plant-based meat alternatives, it’s important to read nutrition labels to assess their sodium content and see how they can fit into a balanced eating pattern of 2,300 mg or less per day. Be sure to account for the other items on your plate, including buns, ketchup, seasoning, and pickles, all of which add additional sodium to the sodium found in the plant-based meat.
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Do all ultra-processed foods spike depression?
Genovesesays this study highlights a broader trend of ultra-processed foods linked to poor mental health outcomes.
“The potential connection between plant-based meat alternatives and depression is gaining attention, but it’s essential to approach this with nuance,” the doctor says. “Many PBMAs fall under the category of ultra-processed foods (UPFs), which have been linked to an increased risk of depression in several studies. These products often contain additives, preservatives, high sodium levels, and artificial flavorings, all of which can contribute to chronic inflammation. Elevated levels of C-reactive protein, a key marker of inflammation, have been observed in people who consume high amounts of UPFs, including PBMAs.”
Genovese adds that inflammation is a well-known factor in mood disorders because it can disrupt brain chemistry—specifically neurotransmitters like serotonin and dopamine—which are essential for regulating mood.
“Additionally, some PBMAs may lack key nutrients vital for brain health, such as vitamin B12, iron, zinc, and omega-3 fatty acids. These deficiencies, if not addressed, can contribute to mental health challenges, including depression,” the physician says.
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Can fake meat be part of a healthy diet?
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The experts we spoke to had mixed opinions on whether they would include or recommend including fake meat as part of a balanced diet.
“As a dietitian, I'd say fake meat products can be part of a healthy diet if consumed in moderation and paired with nutrient-dense, whole foods,” says Catherine Gervacio, RND, a registered nutritionist-dietitian and a Diet Consultant at WowMD. “However, many are ultra-processed, have additives, and have lower nutrient density compared to whole plant or animal-based proteins.”
Gervacio adds that over-reliance on fake meat may contribute to inflammation, reduced gut health, or nutrient deficiencies, possibly affecting overall and mental health. And she notes that while these products tend to be lumped together into a single category, their ingredients can vary significantly from brand to brand.
“To eat them wisely, always check for nutrients, and complement them with diverse, fiber-rich, and whole-food ingredients. Balance and variety are key to maintaining a healthy, sustainable diet,” she tells Best Life.
In particular, you should look for products that contain fewer artificial ingredients and are fortified with essential nutrients like vitamin B12, omega-3 fatty acids, and iron, Genovese says.
“It's especially important for those following a vegetarian or vegan diet to ensure that they meet these nutritional needs through supplements or fortified foods,” he explains. “Plant-based meat alternatives aren’t inherently harmful but should be consumed mindfully like any ultra-processed food. They can be part of a healthy diet, but they shouldn’t overshadow whole, minimally processed plant foods that provide a wider range of nutrients and health benefits.”
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I’m feeling depressed—What should I do?
If you’re feeling depressed, you shouldn’t try to manage your symptoms on your own. Speaking to a doctor or mental health professional can help you determine the root cause of your feelings and come up with a comprehensive plan to address them. While changing your diet is unlikely to stave off depression single-handedly, it could be an important tool for managing your symptoms.
“For those noticing mood changes or increased feelings of depression, it’s worth considering whether diet might be playing a role. Consulting with a registered dietitian or healthcare provider can help you identify potential gaps in your nutrition and create a plan tailored to your needs,” says Genovese. “Following a balanced, whole-food-rich diet remains one of the most reliable ways to support physical and mental health. It’s not about perfection—it’s about creating sustainable, healthy habits that nourish both body and mind."
