Potential Health Risks on an Unsuitable Vegetarian Diet

A vegetarian or even vegan diet has gained increasing popularity in recent years, with health often cited as a primary motive. Although vegan diets are often touted as being “healthier” in the media, this isn’t always reflected by scientific research and not observed in my daily practice.[Read more: TCM view on a vegetarian diet]

While some research has shown that vegan diets have positive health effects, such as lower risks of heart disease, diabetes and diverticular disease, a recent study also showed that vegans may have a higher risk of fractures, and vegans and vegetarians combined may have a higher risk of hemorrhagic stroke. [Read more: Risk of intermittent fasting should not be ignored]

Extreme Dieting

Some people may thrive on a vegan or plant-based diet for various reasons which we totally respect. However, it should be noted that such an approach is considered an extreme diet because of how many foods it excludes, as well as the potential for nutritional deficiencies. People opting for their choices should be aware of the possible risks and long-term effects.

1. Legume protein sources can increase the risk of leaky gut

Since a vegan diet excludes all forms of animal protein including meat, fish, eggs, and dairy, people following a vegan diet often turn to legumes as a plant-based protein source. Legumes have high levels of antinutrients including lectins and phytates, both of which can increase intestinal permeability, also called leaky gut.

2. Risk of anemia due to a lack of heme iron

Iron-deficient anemia is the most common nutritional deficiency in the world, and both vegans and vegetarians are at higher risk of this condition. While plant foods contain a form of iron, it is called non-heme iron and it is much less absorbable by the body. Iron-deficient anemia can lead to serious symptoms including fatigue, and women of child-bearing age should be aware of how a vegan or vegetarian diet can quickly lead to anemia. [Read more: Building Blood with more than just iron: How TCM helps with Blood deficiency]

3. Vegetarians and vegans may have an increased risk of stroke [1]

EPIC-Oxford study is a major long-term research project looking at diet and health. Researchers in the United Kingdom analyzed the risk of stroke and other health problems for nearly two decades among nearly 50,000 people based on the diets they followed. The types of stroke were also analyzed, including bleeding into the brain (hemorrhagic stroke) and non-bleeding stroke (ischemic stroke). Compared with meat eaters:

• rates of heart disease (such as angina or heart attack) were 13% lower in pescatarians

• rates of heart disease were 22% lower in vegetarians

• rates of stroke were 20% higher among vegetarians. However, the overall risk was small, equal to three extra cases per 1,000 people over 10 years.

• the higher stroke risk among vegetarians was mostly due to hemorrhagic stroke

• the higher stroke risk was not observed among pescatarians.

4. Vegans are at risk of developing a vitamin-B12 deficiency, which can have irreversible effects if left untreated

According to the American National Institutes of Health, many vitamin-B12-deficiency symptoms can be mistaken for other conditions such as weight loss, appetite loss, constipation, fatigue, weakness, and anemia. Some neurological symptoms of this deficiency that are potentially irreversible include numbness or tingling in the hands and feet, issues with balance, and even dementia.

5. Insufficient choline could influence memory, mood and muscle control

Vegans may find themselves deficient in choline, a crucial nutrient for brain health commonly found in eggs, milk and beef. All plant and animal cells need choline to preserve their structural integrity. In addition, choline is needed to produce acetylcholine, an important neurotransmitter for memory, mood, muscle control, and other brain and nervous system functions. Choline also plays important roles in modulating gene expression, cell membrane signaling, lipid transport and metabolism, and early brain development. [Read more: 6 Health benefits of the Japanese diet] [Read more: The Japanese Diet And Why It Is Good For Health]

Supplements are not always efficient and practical

While iron supplements can be taken to help reverse or prevent anemia, most women dislike taking iron supplements because of potential negative side effects including constipation. Many people opt for vegetarian protein supplements but let’s take a closer look. White rice contains only around 4% protein and brown rice somewhere between 5% and 9%. How much rice do you need to extract enough protein and in this process how much extra water, fuels and other resources are put into the production which might in some other way harm our environment? [Read more: Supplements and Liver Health: What Most Wellness Advice Doesn’t Tell You]

The vegan diet isn't sustainable or practical for everyone

Any diet that entirely eliminates multiple food groups can be difficult to follow, and it doesn’t work for everyone. Some people believe that veganism (or any other diet in particular) is the only way to be healthy, but that simply isn't true. A vegan diet is not necessarily healthy, since it does not exclude many processed foods, sugar, or imported fruits. Consider the popularity of fake meats, which are highly processed and not inherently healthy. And think of the heavy carbon footprint created by importing bananas or avocados just to avoid locally produced free-range eggs. [Read more: Low-Carb Diets: A Popular Trend with Hidden Risks?]

Understanding the risks and benefits of different dietary approaches is key to maintaining good health. On our website, you can find tips and recommendations for a balanced diet, and you can also contact us for an individual consultation, treatment, or support with any health concerns.

Reference:

1. Tong T Y N, Appleby P N, Bradbury K E, Perez-Cornago A, Travis R C, Clarke R et al. Risks of ischaemic heart disease and stroke in meat eaters, fish eaters, and vegetarians over 18 years of follow-up: results from the prospective EPIC-Oxford study BMJ 2019; 366 :l4897 doi:10.1136/bmj.l4897