Should You Go Plant-Based? A Scientist Explains

Introduction

A plant-based diet is often framed as the key to longevity, sustainability, and optimal health. But…is it really the best choice for everyone? As a scientist, I approach this question with evidence rather than ideology. While a well-planned plant-based diet can offer numerous health benefits, it’s not without its challenges, especially when it comes to nutrient sufficiency and whether it’s sustainable long-term. Here, we break down the pros and cons behind plant-based eating, laying down the evidence so you can decide if it’s right for you.

The Science-Backed Benefits of a Plant-Based Diet

Numerous studies suggest that plant-based diets can:

1. Lower Risk of Cardiovascular Disease

Cardiovascular disease remains the leading cause of death globally, and diet is a major risk factor. Plant-based diets can offer multiple protective effects such as:

• Improved Cholesterol Profiles: Studies show that plant-based diets lower LDL cholesterol (the "bad" cholesterol) while maintaining or even increasing HDL (the "good" cholesterol) (1). This is mostly because plants are high in fiber, which helps bind and remove excess cholesterol through the digestive system.
• Lower Blood Pressure: A plant-based diet is rich in potassium from sources like leafy greens, legumes, and bananas. Potassium can counteract sodium’s effects and can help lower blood pressure.
• Reduced Inflammation: Many chronic diseases are driven by inflammation, and the polyphenols found in plant foods have been shown to reduce both oxidative stress and inflammation.

2. Reduced Risk of Type 2 Diabetes

Type 2 diabetes often occurs when cells become less responsive to insulin, leading to high blood sugar levels. A plant-based diet combats this in multiple ways:

• Higher Fiber Intake: Fiber slows glucose absorption, stabilizing blood sugar levels and improving insulin sensitivity. The EPIC-Oxford study found that individuals on a vegan diet had a 50% lower risk of developing type 2 diabetes compared to meat-eaters (2).
• Lower Saturated Fat Intake: Animal products contain high levels of saturated fat, which can contribute to lipotoxicity (fat accumulation in non-fat tissues like the liver and pancreas), worsening insulin resistance.
• Microbiome Effects on Glucose Metabolism: Recent research suggests that the gut microbiome influences blood sugar control. Certain beneficial bacteria, more prevalent in plant-based eaters, produce metabolites that enhance insulin sensitivity (3).

3. Benefit the Gut Microbiome and Enhanced Digestion

The gut microbiome is often described as the "second brain" because of its role in digestion, immune function, and even mood regulation. A plant-based diet supports a healthier gut in several ways:

• Increased Microbial Diversity: Higher fiber intake promotes the growth of beneficial bacteria like Bifidobacterium and Lactobacillus, which help maintain gut integrity and reduce inflammation (4).
• Prebiotic-Rich Diet: Prebiotics (found in foods like onions, garlic, and asparagus) act as fuel for beneficial gut bacteria, enhancing digestion and improving nutrient absorption.

4. Provide Longevity Benefits

Could a plant-based diet help you live longer? While genetics play a major role in lifespan, diet is one of the strongest lifestyle factors influencing longevity.

• Activation of Longevity Pathways: Research on caloric restriction and longevity suggests that diets lower in methionine, an amino acid found in high amounts in animal products, may extend lifespan by activating autophagy, a process that removes damaged cells and proteins (5).
• Blue Zone Evidence: The longest-living populations in the world, known as the "Blue Zones," share common dietary patterns, all of which are focused around plants. These include the Mediterranean diet (rich in legumes, whole grains, and olive oil) and the Okinawan diet (high in sweet potatoes, tofu, and seaweed).
• Telomere Preservation: Telomeres, the protective caps at the ends of chromosomes, naturally shorten with age. Diets high in antioxidants and anti-inflammatory compounds (both high in plant foods) have been associated with slower telomere shortening and reduced biological aging (6).

5. Help with Hormonal Balance

• Hormonal Regulation: Certain plant compounds, such as phytoestrogens in soy, have been shown to help modulate estrogen levels, potentially reducing the risk of hormone-related cancers and menopausal symptoms.

The Nutrient Gaps Most People Don't Talk About

While the benefits of a plant-based diet are well-documented, what’s often overlooked is how difficult it can be to get all essential nutrients from plants alone.

1. Vitamin B12 Deficiency is a Long-Term Risk
• B12 is only found in animal products and is critical for neurological function and red blood cell production.
• Many people don’t realize that deficiency can take years to manifest due to B12 storage in the liver.
• Fortified foods and supplements are almost always necessary for plant-based eaters.
2. Omega-3s: ALA is Not Enough
• While flaxseeds and walnuts provide alpha-linolenic acid (ALA), the conversion to EPA and DHA, omega-3s necessary for brain health, is inefficient in humans (<1% for DHA).
• Plant-based eaters should consider algae-based DHA supplements to ensure adequate intake.
3. Iron Absorption: The Phytate Problem
• Plant-based sources contain non-heme iron, which has lower bioavailability than heme iron from animal products.
• Phytates in whole grains and legumes inhibit iron absorption, meaning plant-based eaters need more iron than omnivores.
• Strategies like pairing iron-rich foods with vitamin C can help, but supplementation may be necessary for some.
4. Iodine: Often Overlooked
• Those avoiding dairy and seafood may not realize they’re missing out on iodine, essential for thyroid function.
• Iodized salt is a solution, but many people choosing "natural" sea salt or Himalayan salt may still fall short.

Who Thrives on a Plant-Based Diet and Who Might Struggle?

A plant-based diet isn’t one-size-fits-all. Genetic factors, your gut microbiome, and individual metabolic needs all play a role in determining whether this lifestyle is right for you.

Who Might Thrive?

• Individuals with a well-balanced gut microbiome to efficiently extract nutrients
• People who are meticulous about supplementation and food variety

Who Might Struggle?

• Individuals with high nutrient demands (pregnant women, athletes, growing children)
• People with poor gut health, who may struggle to break down fiber-rich foods
• Those genetically predisposed to poor ALA-to-DHA conversion (common in certain populations)

How to Do a Plant-Based Diet the Right Way

If you decide to go plant-based, being intentional about nutrient intake is key. Here’s how:

Supplement Wisely – B12, DHA, iodine, and possibly iron should be considered

Prioritize Whole Foods – Limit ultra-processed plant-based options that lack nutrient density

Combine Proteins Smartly – Mix legumes, grains, and seeds to ensure complete amino acid intake

Track Your Health – Regular blood work can help catch deficiencies early.

Conclusion: Should You Go Plant-Based?

The answer depends on how well you can meet your body’s needs. A plant-based diet has some great benefits, but also comes with potential risks that require careful planning. If done correctly with the right supplements and food choices, it can be a powerful way to support long-term health. But if approached haphazardly, it can lead to silent deficiencies that compromise well-being over time.

For those who want the benefits of plant-based eating without the risks, strategic supplementation is a non-negotiable. That’s why we formulated The Plant-Based Essentials: a science-backed solution to fill the most common nutrient gaps in plant-based diets.

Are you getting the nutrients you need? Take our quiz to find out.

References

1.    Koch CA, Kjeldsen EW, Frikke-Schmidt R. Vegetarian or vegan diets and blood lipids: a meta-analysis of randomized trials. Eur Heart J. 2023 Jul 21;44(28):2609-2622. doi: 10.1093/eurheartj/ehad211. PMID: 37226630; PMCID: PMC10361023.
2. Papier K, Appleby PN, Fensom GK, Knuppel A, Perez-Cornago A, Schmidt JA, Tong TYN, Key TJ. Vegetarian diets and risk of hospitalisation or death with diabetes in British adults: results from the EPIC-Oxford study. Nutr Diabetes. 2019 Feb 25;9(1):7. doi: 10.1038/s41387-019-0074-0. PMID: 30804320; PMCID: PMC6389979.
3. Scheithauer TPM, Rampanelli E, Nieuwdorp M, Vallance BA, Verchere CB, van Raalte DH, Herrema H. Gut Microbiota as a Trigger for Metabolic Inflammation in Obesity and Type 2 Diabetes. Front Immunol. 2020 Oct 16;11:571731. doi: 10.3389/fimmu.2020.571731. PMID: 33178196; PMCID: PMC7596417.
4. Fu J, Zheng Y, Gao Y, Xu W. Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms. 2022 Dec 18;10(12):2507. doi: 10.3390/microorganisms10122507. PMID: 36557760; PMCID: PMC9787832.
5. Lee BC, Kaya A, Gladyshev VN. Methionine restriction and life-span control. Ann N Y Acad Sci. 2016 Jan;1363:116-24. doi: 10.1111/nyas.12973. Epub 2015 Dec 10. PMID: 26663138; PMCID: PMC5008916.
6. Pineda-Pampliega J, Herrera-Dueñas A, Mulder E, Aguirre JI, Höfle U, Verhulst S. Antioxidant supplementation slows telomere shortening in free-living white stork chicks. Proc Biol Sci. 2020 Jan 15;287(1918):20191917. doi: 10.1098/rspb.2019.1917. Epub 2020 Jan 15. PMID: 31937223; PMCID: PMC7003462.