Although prominent bodies like the American Medical Association and Harvard Medicine concur that a predominantly plant-based diet enhances heart health, physical well-being, and general wellness, one can still adopt an unhealthy lifestyle even when adhering strictly to a vegan regimen.
Similar to other dietary approaches, it might be tempting to avoid nutrient-rich whole foods and choose heavily processed alternatives. Certain store-bought cookies, chips, and sweets could be labeled as vegan because they contain no animal-derived ingredients like butter, milk, eggs, or meat; however, this doesn’t automatically make them nutritious choices.
Below are some typical methods of a vegan diet may not always be beneficial.
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Too many processed foods
Although a 2023 survey conducted by the American data firm Gallup revealed that the number of vegans in the United States hasn’t significantly increased since the early 2000s, the appetite for vegan items certainly has grown.
According to a trend analysis conducted by the market research firm Technavio, the vegan food industry is projected to see significant growth of several billion dollars over the coming years.
Currently, you are quite probable to encounter a plant-based Beyond Meat or Impossible Burger as a choice at a burger franchise, and you can load up on non-dairy ice cream , plant-based sausages, vegan alternatives for eggs, and non-dairy cheeses available at major American supermarkets as well as international stores.
However, according to nutrition experts, swapping out animal-based items for plant-based substitutes might not necessarily lead to a healthier diet.
[A] very common mistake with a plant-based diet," notes Dr. Michelle Thompson, who specializes in lifestyle medicine at the University of Pittsburgh Medical Center (UPMC) in Pennsylvania, "is consuming excessive amounts of processed foods.
"They might start their day with a bagel for breakfast, followed by a peanut butter and jelly sandwich for lunch, and end the day with a frozen vegetable burger for dinner. I advise folks to consume items derived from plants rather than those manufactured in facilities," she states.
Many of these plant-based substitutes include food additives that categorize them as " ultra-processed category—which may result in metabolic problems and hormonal imbalances—including oils, modified food starches, and added sugars.
"Simply being vegan does not guarantee that something is healthy," states Will Cole, a functional medicine physician and writer based in Pennsylvania.
Looking for an increase in vitamins and minerals
Individuals adhering to a vegan diet may face shortages of certain vitamins since several essential nutrients primarily originate from animal-based products.
"No matter what you eat, some people still do not get all the essential vitamins and nutrients required for their daily needs," explains Alianna Anselmi, who leads the dietary team at Allegheny Health Network located in Pennsylvania and New York.
Deficiencies in vitamin B12 and iron Vitamin B12 deficiencies are more frequent with a vegan diet. This vitamin aids in producing red blood cells and ensures proper nerve function; signs of insufficiency might involve numbness in the fingers or hands. Iron plays a vital role in blood formation and oxygen transport within the body, impacting your energy levels if concentrations fall below normal.
Those following a plant-based diet One can obtain Vitamin B12 from enriched food items like nutritional yeast, soy milk, breakfast cereals, and vegetarian meat substitutes, according to Caroline Passerrello, a dietitian and nutritionist affiliated with the Pitt School of Health and Rehabilitation Sciences in Pennsylvania.
Vegetarians can obtain B12 from dairy products and eggs as well.
"For omega-3 fatty acids, linseed, chia seeds, and walnuts Are choices," Passerrello states. "Regarding iron, eating foods such as lentils, tofu and spinach Along with a source of vitamin C — such as bell peppers or oranges — this can enhance the body’s ability to absorb plant-based iron more effectively.
Some dietitians also encourage vitamin supplementation when adhering to a vegan diet.
Cole states, 'I don’t think a vegan diet offers the highest nutritional density for most individuals, but given our current era, thanks to supplements and readily available foods, we can create an optimal vegan meal plan tailored to personal preferences. It’s entirely possible to craft a nutritious and easily absorbable vegan diet.'
Too many refined carbs
A lot of bread items are vegan – and quite tasty – which might result in relying too heavily on carbohydrates, followed by a potential energy slump.
Cole points out that some vegans rely heavily on carbohydrates for energy since these are more accessible and pleasurable for the human body—they taste good and activate reward centers in the brain. However, he adds that this approach might not necessarily promote sustained energy levels or overall well-being over time.
It's not about eliminating everything junk food , carbohydrates and sugars, but rather about being more deliberate regarding the origins of your food and considering it in a well-rounded manner.
This is one aspect of what Thompson covers in lifestyle medicine, which emphasizes food as medicine .
She might occasionally advise her patients to liken their bodies to cars, pondering over what they require to function smoothly and efficiently.
"If you add sugar to the fuel tank and motor oil into the reservoir meant for the windscreen washer fluid, obviously the vehicle will perform badly," she explains.
They shouldn’t be surviving off packaged goods; we’d rather see their expenses going towards supermarkets rather than drugstores.
Gut health overlooked
Doctors such as Thompson and Cole in functional medicine dedicate significant time to enhancing their patients' gut health.
A discontented digestive system has been associated with anxiety and depression , irritable bowl syndrome , inflammation and hormonal imbalances. Similar to any dietary choice, adopting a vegan lifestyle may not yield benefits if your gut health is compromised.
Cole often says, "You need to connect with your instincts wherever they stand."
He states, 'We become what we take in.' And if your digestive system isn’t functioning optimally... then you must consider whether your food is being used effectively by your body when you treat your meals like medication.
A lot of foods that inherently do not contain animal products are also rich in FODMAPs, which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols Bacteria in the intestines thrive when they break down high-FODMAP foods, which leads to poor absorption of these substances by our bodies. Consequently, this may result in an imbalance within your gut microbiota and trigger symptoms such as constipation, cramps, diarrhea, excessive gas, and bloating.
Wheat gluten, legumes, garlic, onions, cashew nuts, bananas, apples broccoli And processed soy proteins are merely a few instances of Fodmap-rich foods — items that might be everyday necessities for those following a vegan diet.
This might place individuals following a vegan lifestyle due to moral beliefs in an awkward position. Cole occasionally advises his patients to adopt a more meat-centric diet when aiming to recover from gastrointestinal issues; however, this poses challenges for vegans dealing with similar concerns.
A sign of a broader pattern
According to Cole, the issues faced by people adhering to plant-based diets stem from a broader tendency towards highly processed foods aimed at providing more convenience and reducing costs.
As a society, we are confronting epidemic-levels of intestinal well-being and problems related to gut bacteria , leading to various inflammatory health issues," he explains. "Our ancestors, going back to our grandparents and great-grandparents, never encountered the substances we are now exposed to.
Herbicides, pesticides, forever chemicals , microplastics And ultra-processed components have been garnering increased scrutiny as potential contributors to chronic conditions like obesity, diabetes, and hormonal issues.
"Blaming the plant-based diet isn’t entirely fair; instead, we should consider the significant impact of the assault on both our own microbiomes and those found in the soil,” says Cole. “This disruption hinders the ability of the human body to effectively process and absorb nutrients. So, this issue shouldn’t be seen primarily as related to plant-based diets but rather as a broader concern for overall human health.”
Be open to change
Cole, Thompson, and Anselmi do not recommend a particular diet for every one of their patients.
Thompson emphasizes that each person is unique, hence having varying requirements—much like individual eyeglass prescriptions.
Anselmi expresses her hope that vegans won’t be deterred from consulting a dietitian if they seek advice. “There are numerous excellent plant-based dietitians who can help ensure this dietary approach remains both nourishing and engaging,” she states.
Nobody will dictate how you must approach this," Thompson states. "Just because you've followed one dietary pattern throughout your life doesn’t mean it has to be permanent.
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