Plant-based diets and the vegan lifestyle are growing in popularity. Maybe you’re worried about animal cruelty, maybe you want to reduce the destructive impact of big agriculture on the environment, or perhaps you’re attracted by the possible health benefits. Still, there can be some negative side effects to making the switch, so you need to consider every factor carefully (https://longevity.technology/lifestyle/5-plant-based-diet-side-effects-to-know-before-you-switch/).
One of the most important factors to consider when embarking on a vegan diet is whether you have any allergies. Soy is one of the most popular replacements for protein-rich meat and dairy, but it’s also a common allergen. It’s not the only plant-based food that can cause adverse reactions, so plan your new diet carefully and try to ensure you obtain your nutrients from as diverse of a range of sources as possible.
You need to be very aware of your nutrient intake in general. It is possible to have a balanced plant-based diet, but there are still some nutrients that are much easier to find in meat. Nuts and seeds are often good substitutes, but in other cases, you may need to take artificial supplements. B12 is one vitamin that people have a particularly high risk of being deficient in when following a plant-based diet.
On the other hand, significant nutrient increases when your plant-based diet begins can also cause some problems. Cruciferous vegetables such as broccoli and cabbage have been known to damage the thyroid when consumed to excess, especially when not cooked properly. Eating more vegetables also means you’ll take in more fiber; if you’re not used to it, this can cause bloating, diarrhea and other digestive issues. It helps to increase your intake gradually rather than all at once.
Going plant-based doesn’t free you from other principles of a healthy diet, such as avoiding too many sugary snacks or controlling portion sizes. There are also other practical considerations, such as the availability of plant-based options in local stores and more general attitudes to plant-based living in your society and culture. It’s easier in a city than a rural locale.
A plant-based diet won’t work for everyone, but there are lots of ways to manage the potential risks, such as through dietary supplements. If making the full change seems like too much, try introducing more plant-based meals on a gradual basis before giving up animal products completely.
