Disadvantages and harms of vegetarianism: what is it?

Vegetarianism can be a healthy way of eating, as long as you design your diet correctly to give your body all the nutrients it needs. If a vegetarian diet does not contain certain vitamins and minerals, you may develop certain deficiencies that can be detrimental to your health and even life-threatening.

Iodine deficiency

The human body's metabolism is regulated by hormones in the thyroid gland, and this requires that iodine be supplied to the body properly. Iodine is needed for the proper functioning and maintenance of the heart, brain and kidneys. Seafood is the best source of iodine, although it can also be found in dairy products and kelp.

Content:

Iodine deficiency
Vitamin B12 deficiency
Zinc deficiency
Adverse effects on the digestive system
The need for meat
Research data
Negative effects of vegetarianism on pregnancy
The dangers of vegetarianism for a child’s body
The effect of a vegetarian diet on a woman’s body
Menstrual irregularities associated with hormones

Being a vegetarian, especially one who also excludes dairy, can put you at risk for developing iodine deficiency, which can lead to side effects such as hypothyroidism and goiter.

Types of classical vegetarianism

Difficult words? Now let's look at them and make things clearer.

Photo by Nataliya Vaitkevich: Pexels

So, classical vegetarianism is usually divided into the following types:

Veganism. In a vegan diet you will not find not only meat, dairy products, eggs and products made from them, but often honey as well.
Lactovegetarianism. Dairy products and honey are allowed in the diet.
Ovo-vegetarianism. With this type of vegetarianism, eggs are allowed.
Lacto-ovo vegetarianism. I think you already understand the logic? Correct: eggs, dairy products and honey are included in the menu of this type of food. Meat, fish and seafood are excluded.

What motivates people to become vegetarians and give up certain foods? Some people choose a plant-based diet for ethical reasons, out of love and pity for animals. Others consider this type of diet healthier. Still others in order to reduce the harmful impact on the environment. But in any case, adopting vegetarianism should be a conscious and balanced decision.

If you are thinking about vegetarianism, but you have chronic diseases, it would be a good idea to consult with your doctor about possible contraindications to certain types of foods.

Pros and cons of vegetarianism

Vitamin B12 deficiency

Vitamin B12 helps the body produce red blood cells. However, with a deficiency of this vitamin, anemia occurs. Other signs of B12 deficiency include numbness, fatigue, diarrhea, nervousness, or shortness of breath. B12 deficiency can go undetected for a long time due to the high amount of folate that a vegetarian diet often contains. Folates may mask the signs of B12 deficiency until more serious symptoms such as neurological damage appear.

Zinc deficiency

Without zinc, the immune system cannot function properly, and zinc also plays a key role in cell division and helps your body form proteins. Although zinc can be found in both animal products and plants. The body absorbs this mineral more easily through animal-based foods. Signs of zinc deficiency may include loss of appetite, unintentional weight loss, loss of taste or smell, hair loss, poor wound healing and depression.

Although nutritional deficiencies can be serious, most problems can be prevented quite easily.

For example, you need to consume iodized table salt every day, just 1/4 tsp. contains 95 mcg of iodine, and adults over 14 years of age require 150 mcg of this mineral per day.

Both vitamin B12 and zinc can be found in foods such as fortified breakfast cereals and dairy products.

Negative effects

Despite the compelling list of benefits of vegetarianism, there are also numerous downsides to giving up meat. They once again prove that everything requires balance and a conscious approach. Among the negative effects are:

Amino acid deficiency

Vegetable protein has a low amino acid composition and is much less easily absorbed by the body. Animal products, including meat, contain all the essential amino acids, but plant foods may be deficient in one or more of these amino acids. Lack of protein over time leads to disruption of the immune and reproductive systems. In addition, protein obtained from meat is important for building cells, including heart cells.

Iron deficiency

The lack of this element in the body of a vegetarian is caused by the fact that meat contains heme iron, the digestibility of which is 15-35%. At the same time, iron from plant products is absorbed worse: from 2 to 20%. Even milk and eggs are not a sufficient source of this substance.

Photo: istockphoto.com

Zinc deficiency

Insufficient levels of zinc in the body are caused by the phytic acid content in legumes, nuts, seeds and grains. It reduces the bioavailability of this element. However, if your diet still includes dairy products and seafood, a zinc deficiency can be avoided.

Calcium deficiency

It is provoked by two factors. Firstly, the same phytic acid and oxalates reduce its absorption. Secondly, plant proteins contribute to increased excretion of calcium in the urine.

Vitamin D and B12 deficiency

Unfortunately, even if you are a vegetarian rather than a vegan and eat dairy and eggs, your meat-free body will still lack vitamins D and B12.

Deficiency of polyunsaturated Omega-3 fatty acids

Omega-3 has a major impact on the cardiovascular system, eyes and brain, so it is very important to maintain levels of these acids. However, if you decide to give up not only meat, but also animal products in general, this will lead to a lack of Omega-3 in the body. Accordingly, skin, hair and immunity will begin to deteriorate.

Photo: istockphoto.com

Bloating

It will take time to transform from an “omnivorous” lifestyle to vegetarianism and improve the health of the pancreas and intestines. Due to the lack of enzymes contained in meat, bloating and gas formation are possible at first.

Risk of developing gastritis

Plant foods, unlike meat, do not contain buffer proteins. They neutralize the effects of acids that can provoke gastritis on the mucous membrane. In the worst case, persistent gastritis can lead to stomach cancer.

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Adverse effects on the digestive system

Plants contain both soluble and insoluble fiber, but the fiber is actually indigestible.

Too much of it can cause the following side effects:

spasms;
bloating;
malabsorption syndrome;
accumulation of toxic substances;
constipation and other discomfort.

You need enough water to move the volume of these fibers through the digestive system, because all this can lead to intestinal blockage.

Many grains and wheat in particular contain insoluble fiber, which can increase intestinal discomfort. Humans also have a much shorter digestive structure than herbivores and do not have specialized organs for digesting cellulose, the main fiber in plants.

The need for meat

Meat brings a huge amount of benefits to the human body, and by excluding it from their diet, vegetarians also expose themselves to the lack of essential substances that cannot be obtained from plants:

creatine – creates energy reserves in muscles and brain tissue;
carnosine is an antioxidant that protects against degeneration;
DHA and EPA (active forms of omega-3) convert ALA (plant omega-3) into the active form;
Vitamin B12 helps synthesize DNA, prevents certain types of anemia, and promotes healthy nerve cells;
protein with high biological value, which is easily absorbed by the body.

Research data

New research suggests that as well as shedding pounds, reducing cancer risk and increasing life expectancy, vegetarianism may have lesser-known side effects such as panic attacks.

In a surprising discovery last year, Australian researchers found that vegetarians reported being less optimistic about the future than meat eaters.

Moreover, they were 18% more likely to report depression, and 28% were more likely to suffer from panic attacks and anxiety. A separate study in Germany confirms this, finding that vegetarians are 15 percent more likely to be depressed and twice as likely to suffer from anxiety disorders.

Due to the body's incredible ability to adapt, the decline in health due to a vegetarian diet is often slow and gradual.

This can make it difficult to detect these health problems. First, you may not notice the lack of fat-soluble nutrients that the body does not receive (especially retinol and), and that protein deficiency is harmful to health. Because the body will first deplete stored reserves through nutrition, which may take many months or years until nutrient deficiencies lead to detoxification problems, thyroid problems, and/or hormonal imbalances.

In an attempt to increase dietary protein and calories, nuts are often taken to form a larger portion of the diet. But there are serious problems with consuming heavy nuts. Nuts are very difficult to break down, especially for people with low stomach acid. They also contain very high levels of polyunsaturated fats, enzyme inhibitors and include phytic acid, which blocks mineral absorption.

The benefits and harms of veganism

Before we begin to directly list the pros and cons of veganism, I would like to note that all of them are scientifically substantiated and tested by nutritionists in the course of research conducted over several decades. Let's start with the benefits of a vegan diet:

May help lower cholesterol: American nutritionist and health coach Jackie Keller cites a 2007 Diabetes Voice study. This study showed that people with type 2 diabetes who switched to a vegan diet lowered their plasma lipoprotein levels by 21%, in contrast to a second group of subjects who followed a diet containing animal fats.
Helps lower blood pressure: www.healthfulfilling.com founder and world-renowned nutritionist Parahi Mehta says that a vegan diet is associated with a reduced risk of death from coronary heart disease, according to a 2009 American Dietetic Association report. The report also concluded that vegans are less likely to develop hypertension and diabetes compared to non-vegans.
Increases antioxidant intake: Vegan foods typically include a variety of healthy foods, such as vegetables, fruits, legumes and whole grains, which contain large amounts of antioxidants, dietary fiber, vitamins and minerals.
Develops self-control: Michael Applebaum, physician and president of FitnessMed Inc., says the self-control required to maintain a vegan diet can be extended to other areas of activity. In addition, he claims that a vegan diet “slows down the process of eating food”, i.e. Vegans think before others about what they eat. This, in turn, helps reduce the number of impulses to grab something quick.

Veganism is protected by Article 9 of the European Convention on Human Rights. If you look at the English “veganism” (veganism, veganism), it becomes clear that this is an anagram for “saving me” (saving yourself).

Now let's talk about the possible disadvantages of a vegan diet:

Potential Health Risks: If you suffer from conditions such as osteoporosis or diabetes, it is important to consult with your doctor or registered dietitian before going vegan.
Difficulty when going to restaurants, cafes and other food outlets: the harsh reality is that not all restaurants offer real vegan dishes. Moreover, sometimes menu items are declared as “vegan”, but in fact they contain a lot of prohibited products. To avoid going hungry, nutritionists advise taking pre-prepared meals and snacks with you, especially if you are going on a long trip.
Deficiency of certain types of vitamins and minerals: It has been scientifically proven that vegan diets are deficient in vitamin B12, an essential nutrient. There is also a risk of lack of calcium and vitamin D. A solution here may be the use of special vitamin complexes.
Inflated expectations: Some new vegans believe that switching to such a diet will automatically cure them of all diseases and are extremely disappointed when this does not happen. It is important to understand that the vegan diet is a way of life, and not an exemplary example of healthy eating and a panacea for diseases.

Negative effects of vegetarianism on pregnancy

If you approach vegetarianism wisely, it will not have bad consequences for pregnancy. However, if a woman is not accustomed to a vegetarian diet, or is not getting the full balance of nutrients, then problems may arise with the woman herself, or with her baby. One of the most common problems with vegetarianism during pregnancy is the lack of protein.

Protein deficiency during pregnancy will weaken the mother and can lead to developmental problems in the fetus.

Make sure you get your protein from a range of sources, including grains and legumes. Otherwise, you may miss out on the full range of essential amino acids needed to create new proteins in the body. Doctors say pregnant women should try to get 71 grams of protein in their last two trimesters.

Lack of iron during pregnancy can contribute to weakness and lethargy. In severe cases, it can lead to low birth weight and cognitive problems in children. Iron is found in high doses in meat and fish. However, some plant foods contain iron, although it tends to be in a less easily absorbed form called non-heme iron. The Office of Dietary Supplements suggests pregnant women get 27 milligrams of iron from their diet per day. For example, soybeans contain 8.8 milligrams of iron per 1 cup, and 1/2 cup of cooked spinach contains 2.3 milligrams. Some grains and other foods are fortified with iron.

The male developmental defect hypospadias means that the penis has an abnormal opening to the urethra. In a 2000 study published in BJU International, researchers found that high levels of phytoestrogens consumed in a vegetarian diet may play a role in increasing the risk of hypospadias. They found that vegetarian mothers were more likely to have a child with hypospadias. Other studies suggest that high soy intake may play a role in hypospadias, notes VeganHealth.org.

The dangers of vegetarianism for a child’s body

Any parent wanting to raise their child as a vegan needs to be very informed. Vegan children may be deficient in vitamin D, calcium, iron and possibly vitamin B12, so they need dietary supplements.

Another big problem is that a vegetarian diet is not very filling: you need to eat a lot to get enough energy. But children don't usually eat much, so getting enough calories can be difficult.

Another challenge is protein. If a child eats meat and fish, it is easy to get all the necessary amino acids. But if a child gets protein from a plant-based diet, the problem is that one type of protein may not contain every amino acid. In other words, a child who eats only chicken will get all the amino acids, but a child who eats only one type of bean will not get them.

Vegetarian diets can be high in fiber. Fiber is great because it fills your stomach without adding many calories. But children have small stomachs, and the fiber they eat can fill them up before they get enough calories, which is not good for their growing bodies.

Vegetarianism: pros and cons

Ethics, health care...mental disorder? The reasons for the phenomenon that will be discussed are explained in different ways. Vegetarianism: where is the truth?

We are talking about this with a therapist and nutritionist at Clinic Expert Stavropol LLC, Valentina Sergeevna Maltseva.

－ Valentina Sergeevna, in India they make up more than a third of the population, in Italy they are 14%, in England about 6%, in the USA only 3%. How many such people there are in our country is unknown. What do your own statistics say: how many Russians are there who prefer a meat-free life?

Vegetarianism in Russia is quite rare. There are about or even less than 1% of such people in our country.

－ Are veganism, vegetarianism and raw food the same thing? Or are these currents different?

The basic concept is vegetarianism. First of all, this is a refusal to eat meat and seafood.

What is veganism? This is a stricter type of vegetarianism, with the exclusion of any animal products, i.e. not just meat. This includes milk and dairy products, eggs, honey, even to the point of avoiding clothing containing components of animal origin (leather, fur, fluff).

In a raw food diet, the main importance is not the nature of the food consumed (plant/animal), but the form. From the name it is clear that “raw foodists” do not eat food that has undergone heat treatment. You might think that by default it's only vegetarian food, but that's not true. There are vegetarian, vegan, omnivorous, carnivorous raw food diets, and fruitarianism.

－ What can you say about these trends from a medical perspective? What effect do they have on the body?

Medicine is against extremes in this matter. Everything should be thought out and in moderation. If a healthy adult decides to become a vegetarian, then this is practically feasible. It is imperative to carefully develop a diet so that it fully covers a person’s needs for all nutrients.

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If we are talking about vegans and raw foodists, then there is already cause for concern. Representatives of these movements may experience a deficiency of micro- and macrocomponents of food necessary for normal life activity - be it proteins, some microelements, etc. This can manifest itself in different ways - for example, the development of iron deficiency anemia and weakened immunity are possible.

－ Is not eating meat harmful or beneficial?

It is impossible to answer this question unequivocally. From a medical point of view, absolute abstinence from meat does not have a significant positive effect on the body. Here again the principle of measure is important. How much meat does a person need per day? In my opinion, consuming about 100 grams will be beneficial for the health of an adult. white lean meat per day.

When determining the “pros and cons” of vegetarianism, it is necessary to proceed from the real possibilities in terms of carefully selecting a complete diet. It often happens in practice that a person begins to adhere to vegetarianism and eats almost the same thing as before, excluding only meat. The problem is that such a habitual diet may be unbalanced in a number of nutrients, which in the long term can lead to health problems.

What is gastritis and how can and cannot be treated? Read here

－ Valentina Sergeevna, please tell us, are there any “typical” diseases among vegetarians? What organs and systems do they suffer?

The most common is iron deficiency anemia. What is important: iron is found in easily digestible form in red meat, while it is much less absorbed from plants.

Vitamin B12 deficiency also gradually occurs with the development of so-called pernicious (vitamin B12-deficiency) anemia.

The development of calcium deficiency is typical, which can be manifested by brittle nails, hair loss, the appearance of pigment spots on the skin, and osteoporosis.

A lack of zinc leads to deterioration in the quality of hair and nails, and impairs the production of sex hormones, which is especially noticeable in men.

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Reducing protein consumption leads to weakened immunity, dystrophic changes in organs and tissues, swelling, slower metabolism, and accelerated aging.

Reducing the consumption of omega-3 fatty acids adversely affects the functions of the nervous system, increasing the risk of developing atherosclerosis and metabolic syndrome. The skin and hair also suffer, and vision deteriorates.

－What happens to the body of those who, on the contrary, eat a lot of red meat?

Eating large amounts of red meat increases the load on the kidneys (for example, due to excessive formation of nitrogenous bases). In some cases, chronic kidney disease may develop. The amount of protein consumed by an adult should not exceed 1.5 g/kg body weight per day.

It is possible to form the so-called uric acid diathesis - a condition that occurs when there is an increased level of uric acid in the blood. In this case, its salts may be deposited in the joints and skin, and in the kidneys - with the formation of “stones”. These disorders underlie the development of gout.

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Due to the “acidification” of the internal environment of the body, the excretion of calcium from the body increases, which can lead to the development of osteoporosis.

Putrefactive processes in the intestines intensify, which leads to increased absorption of decay products into the blood and stress on the liver. It is possible to develop fatty hepatosis, irritation of the intestinal mucosa, and the condition of the skin may worsen.

There is research showing a relationship between eating large amounts of red meat and an increased risk of colon cancer.

－Are there any conditions or diseases in which meat should not be avoided under any circumstances?

There are no absolutes, there are relative ones. Meat must be consumed during pregnancy, during breastfeeding, in childhood, during heavy physical activity, in conditions deficient in a number of substances (including anemia), and weakened immunity.

Do's and don'ts in a nursing mother's diet. Read here

－ If the parents are vegetarians, it is likely that the child is also fed plant foods. How dangerous is such a refusal of meat for a growing body?

In my opinion, it is not worth excluding meat from a child’s diet. Childhood is a period of growth and development when the body especially needs complete and easily digestible proteins. This issue has been studied scientifically, and a lag in the physical development of children growing up in vegetarian families has been shown.

－ How can one replace animal protein for those who have decided to radically give up meat?

If animal protein means meat protein, then replacement is possible with fish, eggs, and dairy products. Products of plant origin should include legumes (beans, soybeans), nuts, and cereals.

－Who is vegetarianism contraindicated?

Again, this is not an absolute contraindication, but completely excluding meat is not recommended for two categories of people: pregnant women and children.

－ There are enough myths around vegetarianism. Help me deal with them, please. For example, they say that vegetarianism is a mental illness. This is true?

Formally no. However, vegetarianism (of course not always) can be a consequence of orthorexia nervosa, a psychologically caused eating disorder. Some teenagers may be inclined towards vegetarianism: in this case, it serves as a kind of phenomenon that emphasizes their individuality (“not to be like everyone else”).

What is bulimia, psychogenic vomiting, anorexia? Find out here

－ There is a claim that there is a connection between a vegetarian diet and mental disorders. Does she really exist?

It has been proven that people prone to depression, anxiety disorders, and hypochondria may more often choose vegetarianism than people not prone to nervous dystonia. If vegetarianism is strict and unbalanced in nutritional composition, then it itself can aggravate the existing mental disorder.

－ Proponents of vegetarianism claim that giving up meat prolongs life. What can you say about this statement?

With long-term vegetarianism (more than 20 years, subject to optimal nutrition), life expectancy increases by an average of 3-5 years. The risk of death from diseases such as metabolic syndrome (which includes obesity, type 2 diabetes, increased cholesterol or atherosclerosis), cardiovascular diseases (heart attacks, strokes) is reduced. The data on cancer is interesting: for example, a decrease in mortality from some types was found. However, in families of “hereditary vegetarians” (i.e. those where it has been practiced for several generations), the risk of colon and rectal cancer increased.

－ And the last question - who is healthier: those who prefer a diet without meat or those who do not refuse it?

Everything is good in moderation. Both fanatical and strict restriction of valuable products and their uncontrolled consumption are harmful. Therefore, it is important to determine a diet that is right for you and ensures the best health for your body.

The effect of a vegetarian diet on a woman’s body

Vegetarianism can affect a woman's menstrual cycle, both positively and potentially negatively.

Compared to omnivores, women who follow vegetarian diets may be at higher risk of secondary amenorrhea—when previously normal menstruation stops for six months or more.

Vegetarianism may improve symptoms of dysmenorrhea, the medical term for pain, cramps and pressure in the abdomen.

A review paper published in the December 2006 issue of the Journal of Pediatrics and Adolescent Gynecology noted that young women reported milder and shorter-lasting symptoms of dysmenorrhea after switching to a low-fat, vegetarian diet in a clinical study. However, whether this effect was caused by the absence of meat, the reduction in meat or certain plant nutrients remains unknown.

A vegetarian diet may influence the length of a woman's reproductive phase. According to an article published in the January 2014 issue of the Journal of Midlife Health, vegetarianism is one of several factors that influence menopause to occur earlier than the rest of the population. But the same article notes that high consumption of fruits and vegetables may delay the onset of menopause due to the effects of antioxidants on the quality and quantity of ovarian follicles.

The benefits of vegetarianism

Reducing the risk of developing cancer. According to the WHO report "Diet, nutrition and the prevention of chronic diseases", increasing the consumption of fruits and vegetables reduces the risk of cancer of the mouth, esophagus, stomach, colon and rectum.
Normalization of blood sugar (glucose) levels. Fiber is difficult to digest. This carbohydrate, low-calorie food does not raise blood sugar levels. Therefore, a number of nutritionists recommend vegetarianism to people predisposed to developing diabetes. A Harvard study found a pattern between eating red meat (especially processed meats like bacon and hot dogs) and the risk of diabetes.
Reducing the risk of developing cardiovascular diseases. Scientists from Northwestern Illinois University, USA, conducted a study and found that people aged 20 to 59 years who consume large amounts of fiber have a lower risk of developing cardiovascular diseases.
Reducing the risk of obesity and vascular atherosclerosis. Plant-based foods do not contain cholesterol and are low in calories.
Saturation of the body with minerals and vitamins. Vegetables and fruits contain a large amount of vitamins and minerals necessary for the normal functioning of all organs and systems.
Placebo effect". It’s pseudo-scientific, but still a fact: many vegetarians are sure that by giving up meat, a person gains health and peace of mind. A significant portion of people who adhere to a vegetarian diet note improved sleep, vigor, good mood and energy.