Netflix’s new documentary has many people questioning whether or not they should modify their diet to take advantage of all the health-supporting benefits that come along with eating a plant-based diet.

While vegetarianism and veganism certainly boast a plethora of health benefits, are the diets really all they are cracked up to be?

What does it mean to be a vegetarian or vegan?

Vegetarianism is when people do not eat any meat or fish products. Most vegetarians will still eat dairy and egg products. Unlike vegetarianism, veganism is a total exclusion of all animal products. This includes: meat, dairy, eggs, fish, and any non-food products that are derived from animals, like leather.

There are many different reasons that one might choose to not eat animal products. Some people are attracted by the health benefits, some people do so because of food intolerances, some people do so to support environmental causes, and some people are morally opposed to the consumption of animal products.

The health benefits of a plant-based diet

It has been found that individuals who consume plant-based diets have a reduced risk of certain chronic diseases, including:

• Obesity
• Coronary heart disease
• Hypertension
• Diabetes

Along with reducing the risks of these chronic diseases, a plant-based diet can also reduce your blood pressure.

Are you in danger of lacking nutrients?

With enough research and planning, a plant-based diet can fulfill all the essential nutrients required by a human being. However, some people who do not do enough research about their diet change can be at risk of lacking essential nutrients.

The most pressing concerns of nutrient deficiency are a lack of protein and a lack of vitamin B12. It is easy to lack protein on a plant-based diet. There are still very many great sources of protein as a vegetarian or vegan. Nuts, seeds, tofu, and beans to name a few. When consuming mainly plant-based sources of protein, caution is required to make sure that you consume all 9 of the essential amino acids. Amino acids are the building blocks of proteins. Your body requires 20 amino acids to perform all functions, 9 of which come from food. Animal protein is the main source of all 9 essential amino acids. Most plant-based proteins do not contain all the essential amino acids, except for: quinoa, soybeans, buckwheat, and hempseed. Research and planning are required to ensure that you consume all the essential amino acids.

Vitamin B12 is an essential vitamin which is found in animal products. Most people who follow a plant-based diet will have to take vitamin B12 supplements or seek out fortified foods.

This is not an exhaustive list of nutrients that can be lacking in a plant-based diet. It is a very brief overview of only the most common nutrients that can be missed. If you are contemplating a plant-based diet, make sure you consult with a health professional, as well as do plenty of your own research.

So… is a plant-based diet better?

Like any diet, it all depends on your lifestyle and your goals. If a plant-based diet interests you, there are many great resources online where you can find out more about plant-based diets and if they are a good fit for you!