Plant-based diets have become increasingly popular over the years, with many individuals opting to replace animal-based foods with plant-based alternatives. This dietary trend involves the consumption of whole plant foods such as vegetables, fruits, legumes, nuts, and seeds.  It  avoids or limits animal-based foods such as meat, dairy, and eggs. This article aims to provide an insight into the reasons why people opt for plant-based diets, the potential benefits, and downsides.

Reasons for Choosing a Plant Based Diet

Several factors have contributed to the increasing popularity of choosing a plant based diet. One of the primary reasons is health concerns. Research has shown that it may lower the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer [1]. Another reason is ethical and environmental concerns. Some individuals choose a plant based diet to reduce their carbon footprint and promote animal welfare.

Potential Benefits

A plant based dies offer several potential benefits, including improved health outcomes. Research has shown thatit may lead to a lower risk of heart disease, stroke, and type 2 diabetes [2]. Additionally, this lifestyle may improve gut health and reduce inflammation in the body, both of which can contribute to better overall health [3]. Another potential benefit is weight loss. Studies have shown that individuals following a plant based diet tend to have a lower body mass index (BMI) and lower rates of obesity compared to those following a diet high in animal based foods [4]. A diet high in plants is also rich in fiber, which can help individuals feel fuller for longer and reduce the risk of overeating.

Potential Downsides

While plant based diets offer numerous potential benefits, there are also some downsides to consider. One of the main concerns is the risk of nutrient deficiencies, particularly in vitamin B12, iron, and calcium [5]. These nutrients are primarily found in animal based foods.  As such, individuals following a diet high in plant sources need to ensure they are consuming adequate amounts.  This can be done through fortified foods or supplements. Another potential downside is the risk of excessive calorie intake. Some individuals may consume high amounts of processed plant-based foods, such as vegan cheese and meat substitutes.  Some of these are high in calories and may contribute to weight gain if not consumed in moderation.


Plant-based diets have become increasingly popular due to health, ethical, and environmental concerns. While this diet offer numerous potential benefits, it is important to consider potential downsides, particularly the risk of nutrient deficiencies. Overall, it can be a healthy and sustainable dietary choice for individuals who consume a variety of whole plant foods and ensure they are meeting their nutrient needs.