Nov 23, 20203 min read

Is Plant-based Diet Bad or Good for you?

Updated: Feb 12, 2021

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. Let's see more details!

Cons of a Plant-Based Diet:

They require you to change your current eating habits.
Adapting to your new diet may take some time and more effort.
You'll have to prepare most of your food by yourself and plan ahead, make new shopping lists
They might not meet all your vitamin needs, require supplements.

Pros of a Plant-Based Diet:

Research demonstrates that a well rounded vegetarian diet may improve several aspects of your health

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. Whole plant foods have also got their fiber intact, which slows digestion and prevents the blood sugar spikes and drops common in those with diabetes
Plant-based diets can help you lose weight and keep it off because they are packed with fiber, which helps fill you up, without adding extra calories. Aim for 40 grams of fiber a day, which is easy to do when you move vegetables, fruits, whole grains, and beans to the center of your plate.
A diet centered on plenty of whole, minimally processed plant-based food is beneficial for our overall health. Plant foods like vegetables, fruit, whole grains, legumes, nuts and seeds are low in saturated fat, contain heart-healthy fats and are a great source of fiber.
Promotes heart health reducing several heart disease risk factors to help keep your heart healthy and strong.

While one person following a Whole Food Plant-Based diet may eat no animal products, another may eat small amounts of eggs, poultry, seafood, meat or dairy. The whole-foods, plant-based diet emphasizes plant-based foods while minimizing animal products and processed items.

When people think about a vegetarian diet, they typically think about a diet that doesn't include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude:

Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.
Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.
Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.
Pescatarian diets exclude meat and poultry, dairy, and eggs, but allow fish.
Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.
Flexitarian diet or semi vegetarian diet is primarily a plant based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.

Eight Vegan Diet Dangers

Legume protein sources can increase risk of leaky gut.
Soy protein sources can cause hormone disruptions, including estrogen and thyroid hormone.
Risk of anemia due to a lack of heme iron.
Increased risk of depression with low omega-3 fatty acid intake.
Risk of Vitamin B12 deficiency.
Inhibition of zinc absorption on vegan and vegetarian diets
Risk of consuming too much carbohydrate
Risk of disordered eating
Many vegan protein alternatives (quinoa, beans and lentils) contain more grams of carbohydrates than they do protein. Calories whether they come from carbohydrates, protein or fat, result in weight gain over time. So you need to be aware that consuming more calories than your body use can lead to weight gain. Eating lots of pasta and bread which are all plant based need to be consumed in lower quantities.

A balanced vegan diet should include a wide variety of fruits, vegetables, whole grains, proteins, and healthy fats. Make sure that your diet includes everything your body needs, pay special attention to the following nutrients. Consider taking a supplement when necessary:

Calcium and Vitamin D and K for bone health
Vitamin B12 to produce red blood cells
Protein to maintain healthy skin, bones, muscles and organs
Omega 3 fatty acids are important for heart health
Zinc and Iron are crucial component of red blood cells
Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of key organs