The Dangers of a Vegetarian Diet

Please note that this article is not in any way intended as a moral argument against vegetarians or vegans. 

But as with any diet, there can be a downside, and it’s good to be aware of it. 

Our goal here is to look at some of the potential nutritional risks of following a vegetarian diet.

What is a vegetarian diet?

Most people already know what “vegetarian” means, but let’s clarify. 

Basically, a vegetarian diet is one that omits most animal products. 

No meats or poultry, fish or seafood.

And the vegan diet goes one step further by not including any dairy products, eggs, or honey. 

Avoiding any product derived from animals.

Some vegetarians are stricter than others. 

Why vegetarian? 

People choose to omit animal products from their diet for many different reasons.

Some do it for health reasons, choosing a diet that is lower in saturated fats and higher in fibre. 

For others, it’s not as much about the potential health benefits as it is an ethical decision. 

Many believe that it is wrong to kill and consume animals. And some religions prohibit eating meat. 

Regardless of the “why”, a diet that consists of only plant based foods can be problematic. 

Nutritional deficiencies 

Potential nutrient gaps are probably the biggest concern for vegetarians. 

Protein 

Protein is essential for the human body. 

It is made up of amino acids that the body needs for functions like maintaining and repairing body tissues and building muscle. 

You cannot survive without protein. At least not for very long. 

Vegetarians get their protein from plants, but the problem is that many of those plants are incomplete proteins. 

Animal products provide complete proteins. 

In other words, they contain all 20 amino acids, including 9 essential ones that the body cannot produce on its own. 

Allowing eggs and/or dairy is one way vegetarians can help meet their protein needs. 

But if this is not an option, making sure to eat a wide range of plant based foods is vital. 

And vegetarians may need to consider a protein supplement. 

Symptoms of protein deficiency can include:

• Weakness and fatigue

• Hair loss

• Skin issues 

• Brittle nails 

• Slow healing

• Increased hunger and cravings 

• Mental fog 

B12

Vitamin B12 is another vital nutrient found mostly in animal products. 

B12 plays crucial roles in the body, such as nerve function, and red blood cell formation. 

Vegetarians need to ensure they get adequate B12 through fortified foods such as breakfast cereals, nutritional yeast, or supplements. 

Symptoms of B12 deficiency can include:

• Fatigue 

• Numbness or tingling 

• Balance problems

• Shortness of breath

• Nausea

Iron 

Iron plays a huge role in the body by transporting oxygen, supporting energy production, and contributing to immune function. 

Vegetarians can get iron from plant foods, but it’s different from animal products. 

Iron from meat is called heme iron and is readily absorbed by the body. 

On the other hand, iron from plants is called non-heme iron and has a much lower rate of absorption. 

Vegetarians should focus on maximizing iron absorption. 

Eating foods rich in vitamin C can help the body absorb non-heme iron more efficiently. 

Symptoms of an iron deficiency can include:

• Weakness and fatigue 

• Pale skin

• Cold hands and feet 

• Chest pain

• Headache or dizziness

Other potential deficiencies 

Other vital nutrients that can be lacking in a vegetarian diet include:

• Zinc

• Calcium 

• Vitamin D

• Omega-3 Fatty Acids

• Iodine 

Increased risk of metabolic disease 

Another potential issue is that often a vegetarian diet can lean heavily on processed foods and refined carbohydrates.

This can increase the risk of metabolic disease such as diabetes or heart disease. 

It’s important to base a vegetarian diet around whole foods as much as possible, and avoid seed oils which are also in a great deal of processed foods aimed at the vegetarian market.

Bottom line

No one is saying you can’t or shouldn’t eat a vegetarian diet. 

But plan carefully and make sure that you are meeting all your nutritional needs. 

Choose whole foods, add eggs and/or dairy if possible, and consider supplementing to fill in the gaps. 

And as always, consult with your doctor if you have any concerns.