Pros and cons of a plant-based diet

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In recent years, more and more people have become interested in leading a vegan or plant-based lifestyle. The vegan, or strict vegetarian, diet excludes all foods of animal origin . All healthy nutritional protocols must be based on a high consumption of whole vegetables and be calorically sufficient. They must ensure a proper distribution of macronutrients and meet the recommended micronutrient intake. The plant-based diet is exactly the same as the omnivorous diet in that we must ensure adequate intake of vitamins, minerals, and amino acids with a varied diet throughout the day.

The benefits of a Plant-based diets range from preserving and enhancing health to preventing many pathologies.

We can list the following:

• Improvements in body composition.
• Increased sports performance.
• Benefits for the cardiovascular system.
• Improvement in inflammation parameters,
• Benefits in the improvement and prevention of diabetes.
• Digestive improvements.
• Benefits for intestinal and immune health.

1. Bad experiences

Unfortunately, we often hear from people who have tried a vegan diet and experienced contraindications or adverse effects. They have ultimately been forced to abandon this diet and end up opting once again for animal-derived calories.

1.1 Situations where problems with a vegan or plant-based diet may be reported:

1. Some people have poor nutrition. These deficiencies are caused by not eating whole plant foods in the correct proportions. An unbalanced and insufficient diet, regardless of the type of nutrition, can lead to serious illnesses.

2. Sometimes, people change their eating habits because they already have a pre-existing condition that has hindered a normal transition and perhaps had a serious prognosis. A deteriorating health is sometimes an incentive to start taking care of yourself, but the consequences of some bad habits can be with us for years to come, even if we started doing things right.

3. Some people with digestive discomfort and/or bacterial overgrowth also experience more symptoms when they switch to a plant-based diet due to the sudden increase in carbohydrate and fiber intake. The more symptoms you experience, the more fiber you need. There are appropriate protocols for these people to regain their digestive balance, and it's not something that will harm you; they are simply temporary symptoms that can be managed with an appropriate regimen focused on balancing the intestinal environment.

1.2 Different ways to do a vegan or plant-based diet:

• Following a vegan diet can provide many benefits . It's an easy and risk-free option, but it must be done correctly. If necessary, initially with professional guidance, it should be done with the same goal as a diet that includes animal meat, to avoid deficiencies in the body.

• A vegan diet motivated by ethical principles can also be based on ultra-processed foods or a very restricted variety. This would not be correct. The adverse effects and deficiencies would not be the fault of the vegan diet, but of poor implementation. Just like an omnivorous diet, one high in junk food or eating the same, limited variety every day also presents many problems, as epidemiological data on the standard diet show us.

• If you're eating an unbalanced diet, have just switched to a vegan diet, and aren't entirely sure about the benefits of certain nutrients. Or if you've been following a haphazard plant-based diet for a while and need to balance your vitamin levels, I'll explain the most important nutrients you should consider and how to quickly achieve these levels.

2. How to avoid possible deficiencies in a vegan or plant-based diet:

2.1 Avoid a B12 deficiency

When you stop eating animals, if you're not well-informed, you may forget about vitamin B12. Currently, we get it from animals that have been supplemented and then eaten. Vitamin B12 deficiency can cause mild to severe problems , such as fatigue, weakness, megaloblastic anemia, neurological problems, depression, dementia, or poor memory, among other damage it can cause to the nervous system.

Babies can also be affected, developing growth delays. The U.S. National Institutes of Health advises that people over 50, even those not following a plant-based diet, should take B12 supplements. They may not have enough hydrochloric acid in their stomach, which is responsible for the body's absorption of vitamin B12 from food. Therefore, dietary supplements of this vitamin can be beneficial for older adults.

Everyone should take B12 . If you don't eat animals, it's mandatory in all of the following situations:

• If you're just starting a vegan or plant-based diet
• If you have been taking it for a while and have not supplemented, even if you have normal B12 levels in your blood
• If you have low levels of B12
• If you eat few animal products
• People over 50 years old
• If you are a vegetarian
• If you are a flexitarian, etc.

The side effects of a B12 deficiency may not be reversed.

2.2 Avoid zinc deficiencies

Zinc deficiency affects approximately one-third of the world's population. This occurs primarily in developing countries, rural areas, and poorer communities, where it is a significant risk factor for the disease. In developed countries, we don't have this deficiency, but it is true that a very poor diet can lead to deficiencies in this mineral.

This mineral plays a fundamental role in the control of neurogenesis, brain function, and cognitive development. We notice its deficiency when we experience problems with taste, smell, wound healing, hair loss, brittle nails, and other symptoms.

Its sources are primarily animal sources, but it is also found in the plant kingdom, such as in some legumes and nuts. People on a low-calorie diet that excludes these sources, in addition to animal sources, could benefit from a supplement.

2.3 Avoid selenium deficiencies

Selenium is actually a nutrient that goes unnoticed, but it can be compromised in a vegan diet because there aren't many nutritional sources. Its main source is Brazil nuts, but they're not a common or cheap food, nor is it usually included in weight-loss diets. Furthermore, an excess of these nuts is also toxic; it's recommended to consume 3-4 units per week.

A selenium deficiency can cause Keshan disease (a heart condition) and infertility in men. It may also cause Kashin-Beck disease, a type of arthritis that causes pain, swelling, and loss of movement in the joints.

With a supplement, this deficiency would be unlikely. So, if you don't have a reliable source (whether omnivorous or vegan) and you're on a very low-calorie diet, or aren't following a professionally guided diet, you might consider taking it during your transition to a plant-based diet until you incorporate a wide variety of plant-based foods into your diet in a balanced way.

2.4 Avoid vitamin D deficiencies

A deficiency or excess of this vitamin poses a serious risk to human health. A vegan diet lacks reliable sources of total vitamin D. In an omnivorous diet, although some foods contain it, it is in small amounts. Therefore, if you follow a plant-based diet and avoid sun exposure, it would be advisable to establish a supplementation period after testing and medical or professional advice.

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2.5 Avoid iron deficiencies

Anemia is a problem commonly attributed to this type of diet. Vegetarians and vegans show lower blood iron levels, although this does not mean a higher incidence of anemia in this population group. In principle, this would not pose a risk, but if your levels are too low and you have already been diagnosed with anemia, a supplement to support your diet would be advisable.

Some symptoms of anemia include: increased weakness or fatigue than usual, headaches, paleness of the face and lips, difficulty concentrating, or even feeling moody or especially sad. Those most at risk for this problem are children, pregnant women, and women of childbearing age . Also at risk are those who follow a low-calorie vegetarian or vegan diet or a raw food diet, as well as professional athletes who train several hours a day. The goal is not to maintain high levels, but rather stable levels that do not compromise health.

Non-heme iron from plants has been shown to be much safer than heme iron for health and disease prevention. If you belong to a risk group or follow a very low-calorie diet , supplemental support with a medium percentage of this micronutrient may be appropriate.

3. Conclusion

Finally, I'd like to offer some recommendations when looking for a good supplement . When it comes to nutritional support, it's advisable to look for those that don't provide 100% of the total amount of most micronutrients, as this will lead to excess intake.

Their forms should be those that have been most studied to date for their bioavailability, such as: iron bisglycinate, cyanocobalamin, zinc bisglycinate, etc. In the case of B12, it could be advisable to provide 100% if it is a daily supplement and you do not eat several fortified foods every day.

Now you know a little more about micronutrient intake and its potential risks. Don't be afraid to follow a vegan or plant-based diet ; it's very simple if you eat right and keep in mind the nuances I've explained.