The popularity of plant-based diets (vegetarianism) is increasing due to the many health benefits they have, including a lower risk of cardiovascular diseases and type 2 diabetes. However, not all plant-based diets are created equal, and some diets may do more harm than good. Vegetarian diets are diets that include foods made from plants, while vegan diets prohibit the consumption of all animal products, the vegetarian diet excludes only meat and fish, has more variety and May contain eggs and dairy products. Piscetarianism also excludes meat from the diet, but not fish. Articles on the website of the US National Library of Medicine show that the popularity of plant-based diets in different countries follows decades of scientific research and growing evidence of their potential health benefits, not just limited to improving blood sugar and cholesterol levels.
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Learn about unhealthy plant-based diets
Ultra-processed foods are products that contain added fat, salt, sugar, and minimal whole foods and are high in calories. These products have little nutritional value and are processed using cheap industrial additives. The NOVA classification system divides food products according to the industrial processes that are affected by it. According to this system, unhealthy foods include a variety of plant-based foods, including the following: All kinds of commercial bread, sweets, cakes and cookies that are produced in the factory Breakfast cereal Energizing chocolates Flavored dairy drinks Prepackaged snacks Carbonated drinks Instant soups, noodles with different flavors, desserts and sauces. Highly processed foods can be easily consumed. Perhaps this is why these foods have continued to replace minimally processed whole foods and now account for half of the daily caloric intake of many people in middle- and high-income countries. While a healthy and balanced plant-based diet is rich in variety, frequent consumption of highly processed plant-based foods has negative consequences. For example, in a 2019 cohort that analyzed 105,159 adults over a 5-year period, researchers found that even a 10 percent increase in ultra-processed food intake was associated with a higher risk of stroke and heart disease. Some research shows that vegans and vegetarians have lower levels of nutrients such as vitamin B12, vitamin D, calcium, iron, omega-3 and fatty acids. Additionally, a 2022 study available through the journal BMC Medicine found that vegetarian women were more likely to experience hip fractures than women who occasionally ate meat.
Ways to prevent risk in plant diets
Properly planned vegan or vegetarian diets provide valuable health benefits and protect the body from nutrient deficiencies. Plant-based diets not only increase longevity, but may also reduce muscle loss in obese older adults. Breastfeeding and pregnant women are safe as long as they get enough nutrients and exercise.
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