Following a plant-based diet pays many health benefits, although there are some risks to vegans and vegetarians.
According to a National Institutes of Health report on various studies: Plant-based diets deliver less saturated fat and more fiber, both welcome developments for most people, and they contribute to lower body mass index.
However, plant-based diets provide little or no B-12, a vitamin essential to the functioning of the body and the nervous system.
Pros, cons
The NIH report focused on studies of vegetarian (plant-based plus dairy products and/or eggs) or vegan (100 percent plant-based) diets, the two largest plant-based diets.
“Saturated fat intake is typically lower in vegetarians, and especially in vegans, than in meat-eaters. This is to be expected because meat is a major source of saturated fat,” the report said.
In addition, “unrefined plant foods are rich in dietary fiber,” another benefit of plant-based diets. And vegetarians and vegans in the studies generally had lower body mass index and blood pressure than comparable regular meat-eaters.
The report’s primary concern was “the risk of low intakes of some micronutrients such as vitamin B12, vitamin D, calcium and iodine, particularly in vegans.”
Supplements can provide some or all of these micronutrients.
Conclusion
The report said the studies found good outcomes in the plant-based diets, although the final decision depends on development of options to deal with the risks.
“Overall, the health of people following plant-based diets appears to be generally good, with advantages but also some risks, and the extent to which the risks may be mitigated by optimal food choices, fortification and supplementation is not yet known.”
You can read the entire report at https://pmc.ncbi.nlm.nih.gov/articles/PMC7613518/
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