Plant-based diets are having their moment in the sun, with many choosing to embrace them as the healthiest option.
Yet despite eating more plant-based alternatives than ever before, we’re fatter and sicker than we’ve ever been. As much as 70% of all calories consumed in the US are from plant-based foods, and the numbers show no sign of changing soon.
Regardless of your eating habits, it’s clear that something is wrong with the way we’re eating today. We’re seeing skyrocketing rates of childhood obesity, heart disease in young people, and a rapid increase in autoimmune disorders.
We’re getting sicker and sicker, both mentally and physically.
The unspoken problem with plants
Those of you who read my posts regularly know that I advocate for whole, real food diets. Research repeatedly points toward whole-food diets as a solution for metabolic syndrome, obesity, and chronic disease.
There are several different types of whole, real food diets, with carnivore diets and veganism falling on opposite ends of the spectrum.
However, plant-based diets don’t necessarily fall into either category. When I say ‘plant-based’ in this context, I’m talking about plant-based alternatives. This commonly includes fake cheese, milk, eggs, meat, and so on.
Whether you’re eating plant-based foods on a keto or vegetarian diet, you need to know these food ‘alternatives’ aren’t always a benefit to your metabolic health.
I say this for two reasons:
1. They’re not often nutrient-dense
Plant-based food alternatives are often poor imitations of the same nutrient profile.
For example:
- Most ‘fake cheeses’ are vegetable oils held together with starches. There is little to no protein included and there’s no actual fermentation process taking place.
- As much as 95% of plant-based milk is considered ultra-processed food. There’s less protein, more chemicals, and more preservatives as well, depending on the brand you buy.
- Studies show that meat alternatives aren’t nutritionally equivalent to true animal protein. They may also be harder for your body to process.
Between the lack of nutrients and the unnecessary additives, plant-based foods are a much less desirable option compared to the real thing.
And considering that strict adherence to plant-based diets is connected to eating 20% more ultra-processed food, you could potentially throw your blood sugar out of balance and get poorer lab readings as a result.
2. They’re not good for your waistline
You can become obese on a plant-based diet, contrary to popular belief.
Sugar is vegan. So is soybean oil. And so are many junk food ‘snacks’ like chips, cookies, and chocolate bars.
You also have to consider nutrient deficiencies, especially vitamin B12 and macros like protein. Vegan diets may also be linked to brain fog, infertility, and osteoporosis.
Plus, studies show that plant-based protein is less accessible to the body than whole, real alternatives. They are therefore nutritionally incomplete and cannot make up for the deficiency of amino acids.
3. They’re not necessarily better for the planet
Plant-based foods aren’t necessarily better for the planet, either in terms of water, soil, or pesticide use.
- Plant-based food requires a significant production of grain and soy, which increases reliance on monocropping, reduces soil health, and increases pesticide use.
- Many plant-based foods carry glyphosate (or Round-Up), which is linked with gluten intolerance and autoimmune conditions.
- A higher rate of plant-based diets could increase pressure on water resources, since 70% to 80% of irrigated agriculture requires groundwater to function.
Making better choices with a plant-based diet
As you can see, plant-based diets aren’t necessarily better for your metabolic health. However, I also understand some people struggle with food allergies, GI issues, and similar concerns.
If you decide to stay with a plant-based diet, I want you to:
Choose better oils for your pantry
Vegetable oils and seed oils can wreak havoc on your metabolic health. They’re also linked with worse health outcomes, including certain types of skin cancer.
I recommend choosing whole, real alternatives such as coconut oil, olive oil, and avocado oil. Animal-based fats such as butter, lard, and tallow also have a lot to recommend them.
Avoid added sugars and fake sugars
If you do choose to purchase packaged plant-based alternatives, keep a close eye on the ingredients label. Anything over five ingredients should be met with scrutiny. Does a seaweed ‘snack’ really need cane sugar? Does 100% ‘natural’ juice need high fructose corn syrup?
Do your best to cut sugar as much as possible, including fake sugars that can disrupt your metabolic health.
Watch for harmful ingredients
You should also keep an eye out for other unnecessary ingredients that often wind up in plant-based ‘alternatives.’ Remember: packaged foods are often processed foods, and if you don’t read your ingredient labels, you might end up eating near-food objects.
Be sure to check for:
- Food dyes
- Preservatives
- Pesticide load
Speaking of pesticide load. . .
Buy organic as much as possible
Preferably from a local farmer or market gardener. You need to know where your food comes from, and buying from a local source is one of the best ways to do that.
Remember: not all organic foods are 100% chemical-free. If you plan to eat a lot of produce, you should do your best to purchase healthier, cleaner food.
If you don’t have access to local farmers’ markets, you might want to consider signing up for a CSA. A membership share allows you to pick up produce every week and support local businesses even from an urban location.
Making the most of your metabolic health
Ultimately, I want you to eat more whole, real foods — not processed ‘plant-based alternatives’ you see in the grocery store.
Regardless of your chosen diet, you can find real, whole foods instead of ultra-processed and unhealthy alternatives.
Of course, you don’t have to (and shouldn’t) take everything I say at face value. I encourage you to do your own research and explore with CGMs to see how your body responds to different diets.
My ultimate goal is to empower you to reclaim your metabolic health — because you deserve to live a long, happy, healthy life.
Want a baseline measurement of your metabolic health? Tap into my free metabolic syndrome calculator here.
