Hidden health risks of plant diets
Plant-based diets are commonly believed to be perfectly balanced and healthy.
The rising trend of plant-based diets could have serious health consequences.
This recent finding by a UK health report is backed up by at least two North Coast nutrition experts.
Unlike veganism, plant-based diets do not necessarily eliminate all animal products, but focus on eating mostly plants, such as fruits, vegetables, nuts, seeds and whole grains.
Plant-based diets are commonly believed to be perfectly balanced and healthy.
But experts warn the diet can cause Vitamin B12 deficiency which can lead to serious health complications – especially among trend-following people in their 20s.
Ballito psychologist and dietitian Bertus Coetzer said while exact numbers were variable, the trend mirrors global concerns.
“Young people may be more susceptible to this deficiency owing to dietary patterns that often exclude animal-based foods – the primary sources of B12. Older individuals are also at risk, particularly because of decreased nutrient absorption that comes with age,” he said.
He said if not addressed, Vitamin B12 deficiency could lead to serious health complications.
“These complications include neurological changes such as vision problems, memory loss and issues with coordination and balance, which may sometimes be irreversible.
“Moreover, there’s an increased risk of heart complications, such as an abnormally fast heartbeat and even heart failure due to the heart struggling to pump oxygen efficiently,” he warned.
Vitamin B12 deficiency could also lead to temporary infertility, although proper B12 treatment can improve the situation.
Coetzer said insufficient B12 levels are particularly concerning for pregnant women as this can lead to neural tube defects in babies, such as spina bifida or anencephaly.
There’s also an increased risk of stomach cancer associated with pernicious anemia, a condition where the immune system attacks healthy cells in the stomach, leading to B12 deficiency.
He urged people to maintain a healthy, balanced diet, and while a plant-based diet has many health benefits it does require careful planning to ensure all nutritional needs are met.
“In South Africa, accessibility to diverse plant-based protein sources such as tofu and tempeh can be limited, and the cost may be prohibitive for many. This can make it challenging for individuals to take in sufficient protein and essential micronutrients that are abundant in animal products, such as Vitamin B12,” he said.
For those committed to plant-based diets, Coetzer advised seeking sources of alternative protein from lentils, beans, chickpeas and quinoa. Fortified foods and supplements can also play a role in bridging nutritional gaps.
Nutrition Innovated dietitian, Kerryn Wuth, said Vitamin B12 was found primarily in foods of animal origin, like red meat, chicken, seafood, pork, dairy and eggs.
“If these foods are eaten daily a deficiency is uncommon. In people who follow a vegan or plant-based diet, the main source of vitamin B12 would need to come from nutritional yeast, other fortified foods or vitamin tablets,” she said.
She warned people to consult experts in the field of nutrition, especially given the plethora of online platforms providing unqualified nutritional advice these days.
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