5 Side-Effects Of Vegan Diet You Must Know
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Veganism has been one of the few most popular lifestyle choices in recent years. It comprises eliminating all animal-derived foods and byproducts from the diet, including dairy and meat. The vegan diet relies entirely on plant-based foods for nutrition. There have been numerous reports of people achieving peak physical and mental health after switching to a vegan diet. However, it is not all rainbows and sunshine once you make the decision to go vegan. Here are some vegan diet adverse effects:

1. Low Energy And Weight Problems

It becomes harder to track our calories when we go from an animal-based diet to a plant-based diet. It is because plant-based foods contain fewer calories than animal-based foods. As a result, if you continue to eat in smaller portions as you did previously, your energy levels will plummet dramatically. You still need to stick to a proper 2000-calorie diet even if you eat only plants. By not getting adequate nutrients, you not only risk health concerns, but you also raise your chances of abandoning your diet and reverting to previous habits.

2. Leaky Gut Issues

The vegan diet substitutes plant-based sources of protein like lentils for all animal sources of protein. While legumes are high in protein, they also include antinutrients such as phytates and lectin, which can promote intestinal permeability and induce a 'leaky gut.' Animal-based protein sources, on the other hand, are devoid of antinutrients.

3. Lack Of Iron

Plant-based meals include iron, but it is of the 'low-heme' kind, which is poorly absorbed by the body. As a result, vegetarians and vegans are more likely to suffer from iron deficiency. Anaemia and fatigue are two symptoms that can come from a heme iron shortage in the body. While iron supplements can be used to alleviate the problem, there may be some unpleasant side effects.

4. Hormone Disruption

Vegans also use soy as a source of plant protein. A key part of a vegan diet is processed soy products like tofu and soy milk. All kinds of soy contain phytoestrogens, and taking more than the appropriate amount of soy can have a deleterious impact on the body's hormonal levels. Hormonal imbalance can cause acne breakouts, hair loss, irregular menstrual cycles, skin pigmentation issues, and other issues.

5. Vitamin B12 Deficiency

B12 is a crucial vitamin, and a deficiency can cause a number of serious, life-altering health issues. Because vitamin B12 is predominantly obtained from animal sources, vegans are at a high risk of being deficient in this essential component. As a result, if you follow a vegan diet, you should consider taking a vitamin B12 supplement to assist maintain your body operating properly.