Vegans stick with the plant-based diet which implies they do not even eat any products from animals like dairy, gelatin, eggs, and honey. Want to know more about it? Read on to gain an understanding of the plant-based diet benefits and risks and get an idea about how well the diet suits you.

plant based diets


A vegan diet comes with very extreme positivism that improves your health. Nevertheless purely plant-based diet benefits and risks should be understood and discussed before you stick to it.

No Animal Fats

There is a direct link between animal fats and a range of health conditions which include heart disease, hypertension, rheumatoid arthritis, and diabetes. Animal sources are the reasons for the 13 of the 15 sources of the fats that cause cholesterol in the U.S. On the other hand, a plant-based diet helps you stay away from the unwanted fat in the animal-based food. This further, helps in the prevention of the risks of many health issues.

Less Risk of Cancer

Meat eaters have increased chances of prostate and colorectal cancers. While, a plant-based diet consisting of higher volumes of vegetables, fruits, and legumes, which helps in protecting you from different kinds of cancers.

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Bone Health

Calcium is an essential nutrient for dental and bone health. Usually, the calcium requirement of the body is satisfied through cheese and milk. The plant-based diet such as kale, spinach, turnip greens, and black-eyed peas are major sources of calcium. Almond milk, soymilk, and vegan cheese are popular alternatives for dairy products.

Heart Health

Healthy heart with Plant based diet

Ensure a healthy heart with Plant-based diet benefits

A vegan diet usually involves very fewer calories than an animal-based diet. It helps in reducing body mass index and also the chances of obesity. Moreover, lower BMI is directly connected with lower levels of LDL cholesterol and lower blood pressure. Further, the low LDL and low blood pressure ensure that vegans have low risks of mortality from ischemic heart disease and stroke compared to the meat-eaters.

Protection from Chronic Disease

Vegan diet fights against the possibilities of genetic diseases like type 2 diabetes. There are many studies that reveal the role of bioactive compounds in controlling the biological factors that can have an impact on the genetic factors associated with chronic diseases. The antioxidants in the plant-based diet can fight the free radical cells, which are the reasons for inflammation and cell damage.

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Before sticking to this diet, you need to know the complete plant-based diet benefits and risks and prepare for it. Therefore, here are possible risks that come with a vegan diet-

Protein Deficiency

The plant-based diets do not have enough protein and so there are chances for the people who stick to a completely plant-based diet may face protein deficiency. The deficiency in the protein may make your body make use of the protein in the muscles. This, in turn, can make you weak and also can have a negative impact on mobility.

Deficiency of Vitamin B12

Deficiency of Vitamin B12 is a major risk that people with plant-based diets face. Some major symptoms of vitamin B12 deficiency include fatigue, numbness, anemia, poor balance, memory issues, and extreme tingling.

Lack of Readily Absorbable Iron

The plant-based diets do not have iron which your body can absorb easily. Therefore, you may face iron deficiency when you stick to a completely plant-based diet. Plant foods have phytates and oxalates which bind with calcium and other minerals by making them un-absorbable by your body. For example, spinach is a great source of calcium but it is not available for the body to absorb.

Other deficiencies

Absorption of minerals like selenium, copper, and zinc is better when you take these minerals with animal foods as compared to plant foods. Therefore, a vegan diet may cause mineral deficiencies and several health issues.

Conclusion- plant-based diet benefits and risks

A plant diet definitely keeps you away from obesity, cardiovascular diseases and ensures a good healthy being. You may stick to it if you believe in it, however, without affecting adversely your health.