Plant-Based Eating Pros and Cons

With plant-based eating becoming more commonplace, it’s good to know the potential nutritional advantages and disadvantages of this dietary lifestyle.

In a systematic review of 141 observational and intervention studies published between 2000 and January 2020 and published in Nutrients, researchers from the Netherlands made these discoveries about plant-based eating:

• Fiber, polyunsaturated fatty acids (PUFA), folate, vitamins C and E, and magnesium intake was higher among vegetarians and vegans than meat-heaters.
• Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) intake, two important long-chain omega-3 fatty acids found predominantly in seafood, was lower in those who identified themselves as plant-based.
• The consumption and status of vitamins B12 and D, iron, zinc, iodine, and calcium were generally lower in vegans and vegetarians compared with meat-eaters.
• Vegans had the lowest vitamin B12, calcium and iodine intake as well as also lower iodine status and reduced bone mineral density.
• Meat-eaters were found to be at risk of inadequate intakes of fiber, PUFA, α-linolenic acid (ALA), folate, vitamins D and E, calcium, and magnesium.
• Protein intake was lower in people following plant-based diets compared with meat-eaters, but still within recommended intake levels.

The take-home message here is that there appears to be nutrient inadequacies across each of these dietary patterns that should be addressed through adequate nutrition education.

See also: Plant-Based Diets and Meal Timing