When it comes to plant-based or vegan diets, there’s quite a division between people’s opinions. Those who follow it arduously stand by its many proven advantages. Those against it cite some of its negatives as a reason. So what are the negatives of plant-based diet?
If we’re objective, there are both pros and cons to plant-based living. The former, of course, supersede the latter, as evidenced by dozens of scientific studies. From reversing heart disease to improving fertility, a plant-based diet can serve as the last resort for so many conditions.
However, there are a few things that can be hard to deal with for some people. It really takes some extra effort, at least in the beginning, to benefit from it and avoid its negatives.
Before I talk about the negatives, it’s important to make the distinction between facts and opinions. Some negatives you may have heard before might simply be a misconception or myth. In this post, I’ll talk about the real issues one might face when going plant-based and, of course, how to deal with it.
Negatives of Plant-based Diet: Common Questions
So what are the negatives of plant-based diet after all? Are they real or just a misconception? Here are all your questions answered:
Do You Need a Plant-based Diet Meal Plan?
This is one of the things that makes people wary of going plant-based. If you’re someone who has been enjoying the convenience and speed of a traditional Western diet, you’re in for some planning.
While a whole-food plant-based diet is not super restrictive, it does steer you away from a lot of things you might be used to. Most importantly, the emphasis of this diet is on whole, natural foods. That can typically result in more prepping and cooking at home.
So naturally, you’ll want to plan more often, especially if you work full-time. Meal planning is something not a lot of us are used to. Also, some may not want to spend the weekend prepping meals or buying groceries for the week ahead. It can take some getting used to, but it’s worth it. And, you’ll get used to it.
I understand that this is something that requires commitment and takes up a chunk of your time during the day. But I can also assure you that this meal planning will go a long way towards gaining the many health benefits you’re looking for. Plus, you’ll become a pro at it in no time.
A large French population study, published in the International Journal of Behavioral Nutrition and Physical Activity, found that meal planning improved diet quality and also resulted in better weight management.
Is a Plant-based Diet Difficult?
This is one of the most common questions people have about a plant-based diet. And, it’s an extension of the first question above. In short, it depends. It can be as difficult as you make it. But, the level of difficulty varies from person to person.
It depends largely on what type of lifestyle you currently have. If you’re eating a S.A.D diet (Standard American Diet you’ll most likely lose a lot of conveniences in your food. No more processed foods that you can just pop in the microwave oven and call it a day.
No more unhealthy take-out, even those that are technical plant-based (yes, I’m talking about french fries and onion rings). That can make things difficult for individuals who are used to such conveniences. Although, no one’s saying you can’t have these ever again, just not as a daily occurrence. Everything in moderation, right?
As discussed above, a plant-based diet requires attention to detail. For meal planning, it’s best if you can get it on paper and accounted for. Or, use an app. This is all the more relevant if you’re following a plant-based diet to lose weight or fight a medical condition, for instance, digestive issues like GERD or IBS.
Does a Plant-based Diet Provide Enough Protein?
Protein intake in a plant-based diet has got to be the most widely asked and misunderstood part of eating plant-based. Many fear that you may not get enough protein.
This negative or side-effect really just borders on a misconception, as a well-balanced plant-based diet will provide ample protein, as recommended by the Dietary Guidelines for Americans.
What a lot of people don’t know or understand is that protein comes in other forms of foods besides animals. After all, where in nature do you think most herbivores get their protein? From plants, of course.
Vegetables, beans, lentils, and soy are all rich sources of protein. So, you want to include these staples in your diet to ensure they are getting good protein.
This is one of the reasons why a vegan diet sometimes gets a bad rep as there’s the perception of not enough protein. It would be very difficult to get enough calories but be short on protein. However, such a scenario is often misconstrued as a side-effect of vegan diets.
If we’re talking about the quality of protein, plant protein is much better. Plant proteins, although erroneously, are considered incomplete, lacking one or two essential amino acids. This is rather a myth that has been debunked. It’s fairly easy to get all the amino acids you need from plant based sources throughout your day.
On the other hand, animal protein, especially red meat, increases the risk of life-threatening diseases like cardiovascular disease, stroke, and cancer.
Can a Vegan Diet Contribute to Vitamin B12 Deficiency?
The short answer is yes. The good news is that it can be prevented pretty easily. Vitamin B12 is an important vitamin that traditionally has come from animal-based products. Its deficiency can lead to serious problems, as explained in this video by Dr. Michael Greger of NutritionFacts.org. So, getting enough Vitamin B12 is absolutely mandatory if your going to focus on eating plant-based.
However, you can easily get all the B12 that your body needs through plant-based sources and supplementation. Most fortified plant-based milks contain Vitamin B12. Many vegans get their B12 from Nutritional Yeast, Tempeh, Seaweed, Mushrooms or Fortified Breakfast Cereals. Or, you can just take a Vitamin B12 supplement, like I do, just in case.
So how much Vitamin B12 do you need each day? Dr. Greger has recommended a minimum dose of 50mcg per day or taking at least one 2000mcg supplement per week.
Vitamin B12 deficiency can be a serious problem, so make sure you plan for this and keep it on your radar. This deficiency can also occur in infants relying on breast milk from moms that have a deficiency already.
More research is underway, and some water lentils have shown promise, as they contain this vital vitamins naturally. Until we have a common Vitamin B12 plant source, it’s important to rely on supplements and perhaps also get tested for it from time to time.
What about the Social Stigmas of Vegan Diet?
It’s been proven time and again that plant-based diets are incredibly healthy and beneficial in preventing and treating deadly diseases. However, all that positivity hasn’t gone that far in turning the social stigmas associated with plant-based living, especially for vegans.
There are all sorts of stigmas that vegans have to deal with, which honestly are not true. However, those can leave a stain on the person’s mental health and cause them social anxiety. As much as vegans like to boast about their health, sometimes the nasty comments can get the best of us.
There’s a misconception that a vegan diet isn’t manly enough. Meat has long been associated with testosterone gain in men and hailed as so-called manly food. Those are just stigmas with no scientific backing.
A plant-based diet doesn’t affect testosterone levels, and it’s not a female-oriented diet. It’s a healthy diet that anyone can benefit from regardless of their sex.
Then there’s the misconception that it’s not nutritious enough, again because it doesn’t have any animal protein. We’ve already addressed this issue above. Plant protein is just as good as animal protein, if not better.
The craziest of them all is that veganism is a political movement. Well, in some ways it is as one of the main cores is spreading sustainability and ending animal cruelty. Whether that’s a political or moral issue, that’s open to debate!
Can You Eat Out if You’re on a Plant-based Diet?
If limited restaurant or menu options are keeping you from going plant-based, you should probably look at the trade-in you’re making. Yes, you may not be able to go to those burger joints you love or that fancy seafood restaurant that’s very difficult to get in. However, you get tons of health benefits that are simply worth it.
Another angle here is that eating out with friends and family can sometimes be a nightmare. If you’re going to a regular restaurant, you have to find options that suit your dietary needs. It depends on the restaurant you’re going to, but you can order plant-based or vegan if you know how to and do your homework beforehand.
And if that’s not trouble enough, there come the vegan jokes. It doesn’t have to be awkward sitting at a table eating your veggies with someone eating a big steak. However, if only they saw it the same way, and didn’t comment every time they got a chance.
Does Plant-based Diet Provide All Nutrients?
Nutrient intake management is a pain sometimes, but it’s possible. A plant-based diet does provide all the nutrients. In fact, it’s the most well-balanced diet, at least in terms of nutritional profile. From most diets, fiber is essentially non-existent, but a plant-based diet provides more than enough fiber.
When people ask this question or point it as a negative of a plant-based diet, they are mostly referring to calcium and iron. Both these nutrients are readily available in many plant-based foods, including vegetables, whole grains, nuts, and seeds.
Calcium deficiency due to a vegan diet is only a myth because milk is not the sole source of calcium. Yes, it’s rich in it, but so are foods like soy foods, spinach, beans, peas, and seeds.
One can easily get ample calcium solely from plant sources without needing milk. In fact, it has been supported scientifically that dairy is not the only source of calcium, or the best, for that matter.
As for iron, many plant sources contain excellent amounts of iron. Beans, peas and legumes provide more than adequate amounts of iron. Supplement those with leafy greens, nuts and seeds, and potatoes, mushrooms, and olives and you’re good to go. Makes iron concerns a non-issue.
Does Plant-based Diet Cause Gas?
So what are the negatives of a plant-based diet that can cause flatulence? It’s fiber, and whether that’s good or bad is up to you. Yes, this can be an inconvenience, even embarrassment, if you’re in a public setting, but that’s only because the fiber is working.
Vegan flatulence is a thing, but it’s not a permanent thing. See, when you’ve not been eating enough fiber, it messes up your gut flora (bacteria). So when you do eat fiber, your body isn’t as used to it, so it results in gas.
Gradually, when your body is used to the new high intakes of fiber, you’ll see less of this problem. This can be discouraging for some people, but it’s worth restoring your gut health back.
This is all part of the process of improving your health, however inconvenient. You could also see it as a few good laughs people would have at your expense. If anything, you’ll cheer up the mood, not in the way you’d hope, though.
Wrap Up
Now that you understand the negatives of plant-based diet, you can see that almost all of them are either mythical, manageable or completely avoidable. The truth needs to get out there, so more people who are considering going plant-based can finally take the plunge and do it.
No diet is perfect. That’s something you should know before you give your time and energy trying many. However, the health benefits of a plant-based diet far outweigh its negatives.
So the question is: are there really any negatives to a plant-based diet?
