Is it true that cutting out meat can lead to a longer and healthier life? To a certain extent, yes. However, not all vegetarian diets are healthy. Research conducted by the European Society of Cardiology suggests that following an unhealthy vegetarian diet can have negative effects on your health. This could be due to poor food choices or mismanagement of the diet.
That being said, most vegetarians take care of their health and often use supplements to fulfill any nutritional gaps. However, it’s important to be aware of the following mistakes:
- Supplements Shouldn’t Replace Whole Foods
People who follow a plant-based diet may have deficiencies in certain vitamins and minerals such as B and D vitamins, zinc, and iron. While supplements can help, it’s important to remember that whole foods contain enzymes that aid in the absorption of these nutrients. Regularly getting your blood levels tested is recommended, even if you’re taking supplements.
- Assuming Plant-Based Means Healthy
Always read the label when choosing supplements. Just because something is labeled as plant-based doesn’t mean it’s free from additives or unnecessary ingredients like sugar. It’s important to thoroughly understand the products you’re consuming and do some research before using them.
- Focusing Too Much on Budget Protein
The cheapest protein supplements, even if they are organic or plant-based, may not always be the best in terms of quality. A study conducted by the Clean Label Project found that 75% of plant-based protein powders tested had measurable levels of lead. Plants can absorb heavy metals from the soil or irrigation water, which can be harmful if present in high amounts. Quality control measures should include testing for heavy metals.
- Assuming Plant-Based Supplements are Free from Drugs
Plant-based supplements may still contain traces of drugs, which can be a concern for athletes, first responders, or military service members who undergo strict drug testing. Plants can absorb drugs from treated wastewater used for irrigation. Additionally, certain microbiological agents can lead to the synthesis of steroid hormones or conversion of plant sterols to anabolic steroids. To ensure product quality and safety, choose supplements that have undergone third-party certification, such as the Banned Substances Control Group (BSCG) certification.
BSCG is a trusted authority in third-party certification and testing for dietary supplements. Their certification programs, including the BSCG Certified Drug Free and BSCG Certified Quality seals, ensure that products meet high standards of quality, regulatory compliance, and are free from contaminants. These programs involve regular testing for banned substances, verification of label claims, and screening for environmental contaminants.
Plants and plant-based products can be beneficial for nutrition, but it’s important to be aware of these mistakes. Choosing certified supplements can help ensure that you are getting the benefits of plant-based nutrition without any drawbacks.