The dangerous side effects of plant-based diet that no one told you about | The Times of India (2024)

FAQs

What are the negative effects of a plant-based diet? ›

Some studies have shown that those on a plant-based diet are found to have lower plasma vitamin B12 levels and higher levels of vitamin B12 deficiency than those who consume animal products. Vitamin B12 is an important cofactor in DNA synthesis, and deficiency can lead to anemia and severe neurological dysfunction.

Con: Vegan diets can lack essential nutrients

Although fruits and vegetables are high in nutritious vitamins and minerals, it can be hard to get all the nutrients you need. Calcium, B12 and omega-3 fatty acids are difficult to get from plant-based foods, so often must be supplemented alongside.

Plants are high in fiber.

Eating a plant-based diet improves the health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. Fiber can lower cholesterol and stabilize blood sugar and it's great for good bowel management.

One study from JAMA Internal Medicine Journal found that vegans have a 9% lower risk of death from all causes compared with omnivores, and another study from that same source suggests as high as 12%.

Plant-based diets and brain health

The new study isn't the first to assess the impact of a plant-forward diet on brain health. At the end of 2022, research suggested that just one handful of walnuts per day could help improve students' stress levels, leaving them with improved mental health and sleep.

The two major risks associated with a plant-based diet are inadequate protein intake, and vitamin and mineral deficiencies. If plant-based diets do not include foods such as fish, poultry, or low fat dairy products, then it can be challenging (though not impossible) to obtain the right amount of protein.

Potential Nutrient Deficiencies — A vegan diet may lack certain essential nutrients such as vitamin B12, iron, calcium, omega-3 fatty acids, and protein. It's crucial to carefully plan your diet to ensure you get all necessary nutrients.

Eat fresh and frozen minimally processed plants

Ultraprocessed foods made from plants increased the risk of cardiovascular disease by 5% while increasing the risk of early death by 13%, the study found.

Like all people who follow a vegan diet, however, seniors may need to consider B12 supplementation. Research suggests that the likelihood of vitamin B12 deficiency increases with age, and affects six percent of people aged over 60.

What are plant-based foods to avoid? ›

People with chronic alcohol addiction or conditions such as cancer, Crohn's disease, diabetes, and celiac disease are also more at risk of being deficient in zinc. If you have been diagnosed with a zinc deficiency, cutting out animal products could negatively impact your health.

Plant-based diets carry some risk of inadequate protein, vitamin, and mineral intake. But these risks are readily overcome by choosing the right vegetarian foods and, when necessary, supplements. For example, soy, quinoa, and nuts are good sources of protein, and tofu, lentils, and spinach are good sources of iron.

A team of researchers at Loma Linda University in the United States has shown vegetarian men live for an average of 10 years longer than non-vegetarian men — 83 years compared to 73 years. For women, being vegetarian added an extra 6 years to their lives, helping them reach 85 years on average.

And people who don't eat meat, called vegetarians, generally eat fewer calories and less fat. They also tend to weigh less. And they have a lower risk of heart disease than nonvegetarians do. Research shows that people who eat red meat are at a higher risk of death from heart disease, stroke or diabetes.

Is a plant-based diet healthy? Yes. A plant-based diet is considered to be nutrient-dense and packed with fiber, healthy fats, protein, vitamins, and minerals. It is a very healthy way of eating and can meet all of your nutrient needs.

And people who don't eat meat, called vegetarians, generally eat fewer calories and less fat. They also tend to weigh less. And they have a lower risk of heart disease than nonvegetarians do. Research shows that people who eat red meat are at a higher risk of death from heart disease, stroke or diabetes.