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

FAQs

What are the negative health effects of 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.

Anemia. It's all in the blood. This time it's literal for vegans as anemia is a potential health risk that comes with a completely plant-based diet. Anemia is a condition wherein you fail to produce healthy RBCs that distribute oxygen across your body.

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.

Some plant-based meats contain relatively high amounts of salts, which may also be a health concern because elevated salt levels in the diet can increase the risk of high blood pressure, cardiovascular disease, osteoporosis, kidney disease, and stomach cancer.

Another con of a plant-based diet is the likelihood of possible gaps in nutrition. Five nutrients present special challenges. A deficiency of vitamin B12 can cause anemia and nerve damage. B12 occurs naturally in some animal products but is not found in plants.

A plant-based diet reduces your risk for other diseases too.

The benefits of eating mostly plants are not limited to reducing your cancer risk. A plant-based diet also has been shown to reduce your risk for heart disease, stroke, diabetes and some mental health illnesses.

All solanacea plants, which include tomatoes, potatoes, and eggplants, contain natural toxins called solanines and chaconine (which are glycoalkaloids). While levels are generally low, higher concentrations are found in potato sprouts and bitter-tasting peel and green parts, as well as in green tomatoes.

Moulds that can produce mycotoxins grow on numerous foodstuffs, including cereals, dried fruits, nuts and spices. Solanines and chaconine​ - Solanacea plants contain natural toxins called solanines and chaconine. These plants produce toxins in response to stresses, such as bruising, UV light, and attacks from insects.

Switching to a plant-based diet, especially if done abruptly, can lead to digestive discomfort. The increased fiber intake from fruits, vegetables, and whole grains can cause gas, bloating, and changes in bowel habits as the gut adjusts to the new dietary pattern.

Eggs can and should be part of a plant-based diet, and these five suggestions showcase how easy it is to incorporate the incredible egg into your plant-forward dishes.

What happens to your body when you go plant-based? ›

After just a few days, the health benefits of eating a whole-food, plant-based diet become clear. Your heart health improves, your skin clears up and the more you stay away from simple carbs and sugar, you can experience healthy weight loss. Keep it up to reduce your long-term risk of heart disease.

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.

Cons of a vegan diet

Many plant-based foods can worsen IBS symptoms, causing bloating, constipation, or diarrhea. Vegan diets that avoid triggering foods could leave out essential vitamins and minerals, such as protein, iron, and calcium.

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.

Plant proteins are often incomplete proteins, and therefore should be consumed in combination in order to serve as a complete protein. Some plant-based proteins are high in carbohydrates not ideal for anyone following a low-carb diet. Plant protein powders are typically more expensive than whey protein.

The phytochemical quercetin, found only in plant foods, acts as an MAO inhibitor. Working much like a natural antidepressant, quercetin can increase the amount of serotonin, dopamine, and norepinephrine in the brain. Foods with high levels of quercetin include apples, kale, berries, grapes, onion, and green tea.

Research has shown that plant-based diets are particularly good at providing the nutrients needed to support a wide diversity of helpful microbes in our gut. The result is that these 'good' microbes become influential, improving the microbiome's composition in a matter of weeks or even days.