The Good and the Bad Things of Being Vegan: Things That Happen When Quitting Meat

Going vegan has become increasingly popular in recent years, with more and more people embracing a plant-based lifestyle. How vegan meat is made has been all across social media, promoted by various vegan A-listers. From health benefits to ethical reasons, there are numerous motivations behind this dietary choice.

But like any major change in diet, there are both good and not-so-good things that can happen when you quit meat. That becomes our call to write down this post. Today, we’re going to shed light on the impact it can have on your digestive system, diabetes risk, energy levels, and nutrient deficiencies.

Healthier Gut

Let’s start with the star of the show: fiber. Plant-based diets tend to be rich in this nutrient, which is crucial in maintaining gut health. Fiber acts as fuel for our gut bacteria, allowing them to thrive and promote optimal digestion. When you consume more fruits, vegetables, whole grains, and legumes — staples of a vegan diet — you’re also increasing your prebiotics intake.

These types of fiber basically feed the beneficial bacteria in your gut and help maintain a diverse microbial ecosystem. Furthermore, a healthy gut microbiome has been shown in relation to have various health benefits, such as improved immunity and lower risk of certain diseases like inflammatory bowel disease (IBD).

Lower Risk of Diabetes

Research has shown that people who follow a strict plant-based diet have a reduced likelihood of developing type 2 diabetes compared to their meat-eating counterparts. The primary reason behind this lies in the fact that vegan diets tend to be high in fiber and low in saturated fats, both of which are significant for maintaining healthy blood sugar levels.

Fiber helps slow down digestion and absorption, preventing spikes in blood glucose levels after meals. On the other hand, consuming excessive amounts of saturated fats can result in higher insulin resistance, a main driver of the development of diabetes.

Energy Loss

Now let’s talk about the huge drawback vegans can’t deny. During the transition to a vegan diet, you’ll find yourself suffering from a temporary decrease in energy levels. This can be attributed to a few factors, including the body adjusting to new sources of nutrients and potential deficiencies in certain essential vitamins and minerals.

When you eliminate meat from your diet, you may initially feel tired or fatigued as your body adapts to obtaining energy from plant-based sources. Meat is definitely rich in protein and iron, both of which play crucial roles in maintaining energy levels. Therefore, it’s a must for vegans to ensure they are consuming enough plant-based proteins like legumes, tofu, tempeh, quinoa, and nuts.

Various Nutrient Deficiencies

While it’s entirely possible to meet all of your nutritional needs on a plant-based diet, it does require careful planning and attention. One crucial nutrient that may be lacking in a vegan diet is vitamin B12. This essential vitamin is primarily found in animal products, so vegans need to find alternative sources such as fortified foods or supplements.

Another important consideration for vegans is omega-3 fatty acids, commonly found in fish but can be obtained from plant-based sources like flaxseeds, chia seeds, and walnuts. Iron deficiency can also be an issue for some vegans since plant-based iron (non-heme iron) isn’t properly absorbed by the body as heme iron from animal products. However, incorporating plenty of iron-rich foods like leafy greens, lentils, and tofu can help mitigate this concern.