Plant based diets: pros and cons

Magdalena Marvell, our resdient nutritionist, looks at plant based diets, and how they can reduce the risk of heart disease.

Plant-based diets, emphasising foods derived from plants, such as fruits, vegetables, grains, nuts, and legumes, have gained popularity in recent years. These diets range from including small amounts of animal products (flexitarian) to completely excluding them (vegan). Many adults are turning to plant-based diets for health, environmental, and ethical reasons, but it is important to consider both the benefits and potential drawbacks, especially for children, who have unique nutritional needs.

Health Benefits
Heart Health: Plant-based diets can reduce the risk of heart disease. These diets, rich in vegetables, fruits, whole grains, and legumes, are generally low in saturated fats and cholesterol, which helps improve cardiovascular health^1/2.

Weight Management: Plant-based diets are typically lower in calories and higher in fibre, which aids in weight loss and management. The focus on whole, unprocessed foods supports maintaining a healthy body weight³.

Reduced Risk of Chronic Diseases: Plant-based diets are associated with a lower risk of chronic diseases, including type 2 diabetes, hypertension, and certain cancers. The abundance of antioxidants, vitamins, and minerals in plant foods plays a key role in disease prevention^4/5.

Environmental Impact
Lower Carbon Footprint: Plant-based diets are generally more sustainable than diets high in animal products. Livestock farming is a major contributor to greenhouse gas emissions, deforestation, and water use. By reducing or eliminating animal products, individuals can lower their environmental impact².

Resource Efficiency: Growing plants for food requires fewer resources, such as land, water, and energy, compared to raising animals. This makes plant-based diets more resource-efficient and sustainable².

Ethical Considerations
Animal Welfare: Concerns about animal welfare are a primary motivator for adopting plant-based diets. Reducing the consumption of animal products decreases the demand for factory farming practices, which often raise ethical concerns⁵.

Nutritional Considerations
Potential Nutrient Deficiencies: Although plant-based diets can be nutritionally adequate, careful planning is needed to avoid deficiencies in nutrients found primarily in animal products, such as vitamin B12, iron, calcium, omega-3 fatty acids, and protein. Supplementation or the inclusion of fortified foods may be necessary⁴.

Protein Intake: Obtaining adequate protein on a plant-based diet can be challenging, especially for athletes or those with higher protein requirements. While plant proteins exist in foods like legumes, tofu, and quinoa, they may not always provide the same complete amino acid profile as animal proteins³.

Children’s Development: Children are still growing and developing, and they have unique nutritional needs that can be challenging to meet on a plant-based diet. Nutrients like iron, zinc, calcium, vitamin B12, and high-quality protein, which are crucial for muscle growth, bone development, and overall health, are more readily available in animal products. While some parents choose to raise their children on plant-based diets, it requires careful monitoring and supplementation to ensure they receive all the necessary nutrients.

Ultra-Processed Foods: Some plant-based foods, like meat substitutes, are highly processed, containing additives, preservatives, and less nutritional value compared to whole plant foods. Foods like white rice and white bread, though plant-based, are highly processed and stripped of many heart-healthy nutrients. They also have a high glycemic index, which can cause blood sugar spikes and increased hunger, potentially leading to overeating⁶.

Accessibility and Cost: In some areas, it may be difficult to find a wide variety of plant-based foods, which can limit dietary diversity. Processed plant-based products, such as vegan meats and dairy substitutes, can be more expensive than their animal-based counterparts.

Conclusion
Plant-based diets offer significant health, environmental, and ethical benefits, making them an attractive option for many people. However, these diets also pose potential challenges, particularly in terms of nutrient intake, accessibility, and cultural acceptance.

For children, who are in critical stages of growth and development, ensuring adequate nutrient intake is especially important. Parents considering a plant-based diet for their children should seek guidance from healthcare providers or registered nutritional therapist to ensure all nutritional needs are met.

References

1. Satija A, Bhupathiraju SN, Spiegelman D, Chiuve SE, Manson JE, Willett W, et al. Healthful and unhealthful plant-based diets and the risk of coronary heart disease in U.S. adults. J Am Coll Cardiol. 2017;70(4):411-22.
2. Poore J, Nemecek T. Reducing food’s environmental impacts through producers and consumers. Science. 2018;360(6392):987-92.
3. Turner-McGrievy GM, Barnard ND, Scialli AR. A two-year randomized weight loss trial comparing a vegan diet to a more moderate low-fat diet. Obesity. 2007;15(9):2276-81.
4. Schüpbach R, Wegmüller R, Berguerand C, Bui M, Herter-Aeberli I. Micronutrient status and intake in omnivores, vegetarians, and vegans in Switzerland. Eur J Nutr. 2017;56(1):283-93.
5. Ruby MB. Vegetarianism. A blossoming field of study. Appetite. 2012;58(1):141-50.
6. Monteiro CA, Moubarac JC, Cannon G, Ng SW, Popkin B. Ultra-processed products are becoming dominant in the global food system. Obes Rev. 2013 Nov;14(Suppl 2):21-8. doi: 10.1111/obr.12107.