Understanding the impact of plant-based diets

Plant-based diets are gaining widespread popularity as many people embrace them for their potential health benefits. While incorporating more plant-based alternatives into our meals is becoming a common trend, we are also witnessing rising rates of obesity, chronic diseases, and other health concerns. Surprisingly, even though 70% of calories consumed in the U.S. come from plant-based foods, Americans not getting healthier. Instead, they’re facing a national health crisis that demands closer scrutiny of what they are eating.

Regardless of personal eating habits, it’s clear that something in our modern diet is contributing to these alarming trends. Childhood obesity is rising, heart disease is affecting younger generations, and autoimmune disorders are increasing at an unsettling pace. Both our physical and mental health seem to be declining.

Are plant-based foods always the best option?

Many readers of my blog know that I advocate for whole, real-food diets. Research consistently supports the benefits of whole-food diets in addressing metabolic syndrome, obesity, and other chronic conditions. There are various types of whole-food diets, from carnivorous to vegan, and they can be tailored to individual needs.

However, when we talk about “plant-based” diets today, we’re often referring to plant-based alternatives, like fake cheese, milk, eggs, and meat. These alternatives are widely consumed on diets like keto or vegetarian, but it’s important to understand that they don’t always promote metabolic health. Here’s why:

1. Lack of nutrient density
Many plant-based alternatives don’t replicate the full nutrient profile of whole, natural foods.

For example:

• Many “fake cheeses” are made primarily from vegetable oils and starches, lacking protein and essential nutrients.
• Most plant-based milk alternatives (up to 95%) are classified as ultra-processed foods with fewer nutrients, more chemicals, and preservatives, depending on the brand.
• Studies show that plant-based meat alternatives are not nutritionally equivalent to animal proteins and may be harder for the body to process.

These products often contain unnecessary additives and provide fewer nutrients compared to their whole-food counterparts. In fact, strict plant-based diets can sometimes lead to consuming more ultra-processed foods, which may affect blood sugar balance and other health markers.

2. Potential weight gain
Contrary to popular belief, you can still gain weight on a plant-based diet. Foods like sugar, soybean oil, and junk food snacks are all vegan but not necessarily healthy.

A poorly planned plant-based diet may also result in nutrient deficiencies, particularly in vitamin B12, protein, and other important nutrients. This can lead to issues like brain fog, osteoporosis, and even infertility. Studies also show that plant-based proteins are often incomplete and less accessible to the body, making them a less effective source of essential amino acids.

3. Environmental considerations
While many choose plant-based diets for environmental reasons, the reality is more complex. Plant-based food production often involves large-scale grain and soy farming, which can harm soil health, increase pesticide use, and contribute to water resource depletion.

Additionally, many plant-based foods contain glyphosate (commonly known as Round-Up), which has been linked to health issues such as gluten intolerance and autoimmune conditions.

How to make smarter choices on a plant-based diet

If you’re committed to a plant-based lifestyle, there are ways to improve the quality of your diet while supporting your health. Here are some tips to consider:

• Choose healthier oils: Opt for healthier fats like coconut oil, olive oil, and avocado oil, or consider animal-based fats such as butter, lard, or tallow. Avoid vegetable and seed oils, which can negatively impact metabolic health.
• Limit added sugars: Packaged plant-based foods often contain added sugars or artificial sweeteners, which can disrupt metabolism. Keep an eye on ingredient labels and avoid products with unnecessary sugars or overly processed ingredients.
• Watch out for additives: Be mindful of food dyes, preservatives, and pesticides commonly found in processed plant-based alternatives. Always check the labels for harmful additives.
• Buy organic when possible: Opt for organic produce to reduce exposure to harmful pesticides. Supporting local farmers through markets or Community Supported Agriculture (CSA) programs can also help you access fresh, chemical-free foods.

Prioritise your metabolic health

Ultimately, whether you choose a plant-based diet or another dietary approach, the goal should always be to eat more whole, real foods rather than ultra-processed alternatives. By focusing on nutrient-dense foods, you can better support your overall health and wellbeing.

Take control of your health by conducting your own research, exploring how your body responds to different foods, and making informed choices. By doing so, you can enhance your metabolic health and enjoy a longer, healthier life.

Remember, you have the power to make choices that positively impact your health!