Eating a balanced vegan diet provides many health benefits, and this is the main reason people follow this type of diet. Some of them are better management of blood sugar levels, weight loss, reduced risk of heart diseases, and a lowered risk of developing certain types of cancer. Having said that, those who follow vegan diet plans have a higher risk for certain deficiency diseases because plant-based food is low on certain nutrients. Shared below are mistakes that you must avoid on a vegan diet; read on to know more about them.
Assuming All Vegan Products Are Healthier
It is common for people to assume that food labeled vegan is healthier than their regular counterparts. For example, people assume that it is good to use plant-based milk like soy, almond, or oat as substitutes for dairy milk in vegan diet plans.
You must know that cow’s milk is naturally more nutritious than most plant-based milk. 1 cup of low-fat dairy milk contains 8g of protein, while 1 cup of almond milk only has 1g of protein. Apart from this, most readymade plant-based milk bought from the store is sweetened, i.e. a cup of almond milk can contain up to 16g of sugar. So, this can effectively offset the health benefits of following a vegan diet. The best way to avoid this is to make soy, almond, cashew, or oat milk at home.
Not Enough Vitamin B12
Those who eat strictly a vegan meal have a higher risk of developing vitamin B12 deficiency. It is absent in most plant-based food but abundantly found in animal-based food like meat, poultry, fish, eggs, and dairy products. This essential nutrient is required for the formation of red blood cells and DNA. Its deficiency causes issues like memory problems, fatigue, numbness, and anemia. Also, this is easily masked by folate containing foods and can go undetected until it becomes severe. So, vegans must monitor their vitamin B12 levels and take supplements or fortified foods to avoid this deficiency.
Not Drinking Enough Water
Following vegan diet plans means eating strictly plant-based food that is rich in fiber. It is required for proper gut health and maintaining blood cholesterol levels, and because of this, it decreases the risk of heart diseases, obesity, stroke, and diabetes. Studies have shown that vegans and vegetarians consume about 41g and 34g of fiber per day. So, you must drink adequate amounts of water so that there is proper peristaltic movement. Not drinking enough water can cause issues like constipation, gas, and bloating.
These are some of the important mistakes that you must avoid while following vegan diet plans, and we hope that the details shared above will be of use to you.