Why vegetarian diet is unhealthy

Preparing for the holidays? People choose a vegetarian or vegan diet for a number of reasons. Research over many years has linked plant-based diets to lower rates of heart disease, type 2 diabetes, and some cancers as compared with diets high in meat and other animal products.

Dietary guidelines and recommendations from nutrition experts reflect this, encouraging the adoption of diets such as the Mediterranean diet and the DASH diet that are heavy on fruits and vegetables and restrict consumption of red meat. Plant-based diets carry some risk of inadequate protein, vitamin, and mineral intake. But these risks are readily overcome by choosing the right vegetarian foods and, when necessary, supplements. For example, soy, quinoa, and nuts are good sources of protein, and tofu, lentils, and spinach are good sources of iron.

But a new study , published in the medical journal The BMJ , raises the possibility that despite the health benefits demonstrated by past research, plant-based diets could come with a previously unrecognized health risk.

Researchers in the United Kingdom analyzed the risk of stroke and other health problems over two decades among nearly 50, people based on the diets they followed. The types of stroke were also analyzed, including bleeding into the brain hemorrhagic stroke and nonbleeding stroke ischemic stroke. Compared with meat eaters:. If confirmed, these findings will complicate the way we look at plant-based diets.

Are there serious and underappreciated downsides to these diets that should make us think twice about choosing them? Or is the increased risk of stroke heavily outweighed by cardiac and other health benefits? This study is also a reminder that the health impact of a particular intervention such as diet may not be easy to predict or explain. This study linking a vegetarian diet with a higher risk of hemorrhagic stroke has a number of important limitations that should temper the concerns of vegetarians.

If the findings of this new research stand the test of time and future study , a key question will be: how does a vegetarian diet increase the risk of stroke? As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. All forms of soy contain phytoestrogens, and consuming more than the recommended amount of soy can negatively impact the hormonal levels of the body.

Hormonal imbalance can give way to breakouts on the skin, hair fall, irregular menstrual cycle, skin pigmentation problems and more. Therefore, vegetarians and vegans are at a heightened risk of iron deficiency. Having a lack of heme iron in the body can cause several symptoms, such as fatigue and anaemia. While iron supplements can be taken to address the issue, there may be a few uncomfortable side-effects of having it.

B12 is an essential vitamin, and its deficiency can cause numerous irreparable damages in the body. Since vitamin B12 primarily comes from animal products, people following a vegan diet are at considerable risk of developing a deficiency for this vital nutrient. Hence, if you are on a vegan diet, consider taking a vitamin B12 supplement to help keep the body functioning correctly. People following a vegan diet are at an increased risk of depression as their diets have a sharp decline in omega 3 fatty acids no fish oil or fish consumption and a rise in omega 6 vegetable oils and nuts.

They can include algae-based omega 3 sources in their diet, but they are costly and hard to find. People who follow a strict vegan diet see more instances of Orthorexia, which is an eating disorder where people have an unhealthy obsession with healthy eating patterns and over-restriction.

Most doctors who cure eating disorders such as Orthorexia do not advise staying on a restrictive diet such as vegetarianism or veganism. A weekly guide to the biggest developments in health, medicine and wellbeing delivered to your inbox. Thank you for subscribing! Your subscription is confirmed for news related to biggest developments in health, medicine and wellbeing.

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Heart health : Authors of a study found a lower risk of cardiovascular disease in people who followed a vegetarian diet in India. Studies in western countries had already produced similar results. Diabetes : People who follow a vegetarian diet may be less likely to have type 2 diabetes. One reason for this may be a higher intake of whole grains, fruits, vegetables, legumes, and nuts, and a lower intake of unhealthful fats.

These benefits will not automatically happen when a person stops eating meat. Alongside a vegetarian diet, people need to make sure they:. What are the health benefits of a vegan diet? In addition to the health benefits, experts say a plant-based diet is more sustainable, as it causes less harm to the environment than a meat-based diet.

What else makes a diet sustainable? Find out here. Sudden dietary changes, such as an increase in the consumption of beans or vegetables, might lead to temporary digestive problems, such as bloating. The Academy of Nutrition and Dietetics have a range of tips for people who want to stop eating meat:. Choose whole grain products , such as whole wheat bread, wild or brown rice, and whole grain cereals, as these can provide B vitamins. Ensure a sufficient intake of vitamin D , especially if exposure to sunlight is low.

Remember that junk food and fast food can be unhealthful and high in calories, whether they are vegetarian or not. Learn more here about how to get started on a plant-based diet. Some scientists say that a vegetarian diet is beneficial to people of all ages, but they note the need to plan appropriately to obtain the whole range of essential nutrients.

The chart below lists some of nutrients that a person following a vegetarian diet may lack , how much of them an adult requires, and some examples of foods that contain them. Some people may also need supplements to boost their levels of these nutrients. Needs may increase during pregnancy and breastfeeding. A vegetarian diet will not guarantee good health, but it can contribute to overall healthful dietary choices.

A person still needs to make healthful choices, such as avoiding added sugar and high fat processed foods. Parents and caregivers of children who follow a vegetarian diet should ensure the child is obtaining the nutrients they need for their age and stage of growth. This may include making sure the child is not just eating the family meal minus the meat. What are the key nutrients a person needs?

The — Dietary Guidelines for Americans provide an eating pattern to help people eat healthfully on a vegetarian diet. It advises on suitable quantities of:. People who follow a vegan diet may need supplements. Click here to find out which ones beneficial. Many premade products are available for those who are busy or do not feel confident in their cooking skills.

They include:.