Avoiding Pitfalls in Vegan and Plant Based Diets

​A plant-based or vegan diet offers practitioners several positive health benefits, including a reduced risk of heart disease, certain cancers, and other serious illnesses. However, these diets also have pitfalls if individuals do not remain vigilant about food choices. Pitfalls, such as missing out on key vitamins, can turn a vegan or plant-based diet from healthy to unhealthy.

Some individuals use the words “vegan” and “plant-based” interchangeably, but they differ in a few ways. Veganism encompasses a lifestyle choice that includes more than just diet. Vegans avoid eating meat and any product, food, or clothing that contains animal by-products, such as eggs, dairy products, and leather. Alternatively, plant-based refers to a specific diet, but individuals can still consume some meat in minimal quantities.

Food producers have recognized the increased demand for vegan and plant-based products. Therefore, consumers can find an assortment of non-dairy ice cream, vegan sausage, vegan egg replacements, and non-dairy cheese on store shelves. However, producers include additives in production processes and send these foods to stores. The additives make the taste and texture of the produce resemble the natural one and lengthen shelf life. Other ingredients, such as oils, modified food starches, and added sugars, create ultra-processed products. Eating these foods regularly can lead to metabolic issues and hormone imbalances.

Experts remind consumers to carefully read the labels - just because producers advertise a food as vegan or plant-based does not make it healthy. Instead, consumers should eat foods directly from the plant. For example, instead of eating an over-processed plant-based burger, a veggie burger simply made from vegetables would be a better choice.

Consuming a vegan and plant-based diet can lead to vitamin deficiencies, such as B12, iron, and calcium. Vitamin B12 and iron deficiencies have become common in vegan diets. Vitamin B12 assists red blood cell formation - without it, individuals may experience fatigue, anemia, cognitive impairment, and nerve damage. Iron creates hemoglobin, a red blood cell protein. Without enough iron, individuals can become anemic (iron-deficient anemia) or experience weakened immunity, fatigue, and pale skin. Calcium strengthens bones. Individuals who do not consume dairy may become vulnerable to weak bone density, muscle cramps, and, if deficient for a long time, fractures.

To circumvent vitamin B12 issues, individuals should eat fortified foods such as nutritional yeast, plant-based milk, and whole-grain cereals. Spinach, lentils, tofu, pumpkin seeds, molasses, and quinoa provide substantial iron. Non-dairy calcium sources include kale, almonds, broccoli, figs, tofu, and other plant-milk fortified foods.

Protein is a major fuel source in the human diet. However, many vegans rely on carbohydrates (bread and potatoes) as a stable fuel source. They also enjoy carbs like bread. However, eating high quantities of carbs can lead to energy spikes followed by crashes.

Protein is also a nutrient required to build muscle mass. Without it, vegans and those whose diets are heavily plant-based risk experiencing muscle weakness, fatigue, and a weak immune system, and they may recover from injuries much slower than those who eat meat. To make up for this deficiency, experts recommend including protein rich plants and carbohydrates, such as beans, rice, lentils, nuts, and seeds, into the diet. Including these types of plant and carb-based proteins should satisfy daily requirements.

Experts recommend that individuals should balance their carb intake. They should balance sugar and bread consumption with the right types of carbs that optimize gut function.

Artemizia Walker-Chinoy

Shop