Buzz
Veganism has become a major culinary trend. Between 2004 and 2019, the number of self-identified vegans in the United States increased by around 300 percent, reaching nearly 10 million people. Meanwhile, a 2021 survey in the UK revealed a surge of nearly half a million new vegans within a single year.
With vegan restaurants and specialty stores opening up at an exponential rate, it's evident that veganism is much more than just a passing trend. However, a major question lingers: is it truly healthy? Here are ten reasons why some experts are skeptical about veganism.
10. Vegans Experience Increased Flatulence
Not only do vegans miss out on savoring a juicy steak, but they also have to contend with the less-than-pleasant side effect of increased gas.
For a while now, doctors (and likely those living with vegans) have suspected that a plant-based diet leads to increased flatulence. A recent study has now confirmed this with an exclamation point: vegan men pass gas up to SEVEN TIMES more often than their omnivorous peers.
The study involved 20 men aged 18–38, who were assigned two different eating plans: a low-fat, fiber-rich Mediterranean diet (including vegetables, fruits, legumes, and a small amount of fish) and a high-fat Western-style diet (rich in meats, dairy, eggs, etc.). After two weeks on each diet, participants took a break before switching to the opposite one for another two weeks.
Researchers analyzed participants' stool samples and tracked their flatulence by (uncomfortably) attaching balloons to their rectums. The Mediterranean diet group produced more feces—along with softer stools, yuck—and farted up to seven times more often. Moreover, each gaseous event contained, on average, about 50% more gas.
Still, some good news for vegans: their overactive digestive systems were found to be healthier than those on the Western diet. But as a married man who plans to stay that way, I’ll pass on the extra gas and stick to buffalo wings, thanks.
9. Leaky Gut Syndrome
Leaky Gut Syndrome... three words that should never be paired together. And it’s a condition that vegans are particularly prone to.
Without meat, eggs, and other animal-based proteins, vegans often rely heavily on legumes (beans, lentils, peas, etc.) for their protein intake. The problem is that the proteins in legumes also contain significant amounts of lectins and phytates—two substances labeled as “anti-nutrients” because they can prevent the absorption of vital nutrients like vitamins and minerals.
This interference with nutrient absorption leads to intestinal permeability, formally known as Leaky Gut Syndrome. It's a complex issue, but essentially, the lining of the small intestine is damaged by the buildup of anti-nutrients. Over time, this damage allows undigested food particles, bacteria, and toxins to leak into the bloodstream. Fun times.
The body reacts as it should: it detects these invaders and produces antibodies to fight them off. However, this process puts the immune system on high alert for environmental triggers. This can lead to a wide range of symptoms, including heightened food sensitivities, eczema or rashes, joint pain, or even autoimmune disorders.
Omnivores typically don’t develop Leaky Gut Syndrome because animal-based proteins don’t contain significant amounts of anti-nutrients. If this seems like evidence that humans weren’t designed to be vegans, well... it kind of is.
8. Iron Deficiency Anemia
Vegans and vegetarians are notably more susceptible to anemia, a condition where there is a lack of healthy red blood cells to transport oxygen throughout the body. In fact, the most prevalent type of anemia globally—iron-deficiency anemia—is primarily linked to the rise of vegetarianism and veganism. In India, where about 40% of the population follows a vegetarian diet due to cultural and religious beliefs, iron-deficiency anemia is a recognized public health issue.
Red meat has long been the easiest source for our bodies to produce hemoglobin—the iron-rich protein in red blood cells. Non-meat eaters, however, need to find alternative sources of this nutrient. Generally speaking, vegetarians face more challenges obtaining all the nutrients they require compared to omnivores, and vegans face even greater difficulties compared to vegetarians.
Iron is one of the most notable examples of veganism's inherent nutritional challenge. While many plant-based foods do contain iron, it’s typically in the form of non-heme iron, which is far less absorbable and, therefore, less effective than the heme iron found in meat.
For this reason, doctors often recommend iron supplements for vegans, even though they can cause nausea. This is particularly important for women, who naturally lose more iron through menstruation. In fact, vegan and vegetarian women who are pregnant or trying to conceive are often advised to include some meat in their diet, at least for the duration of their pregnancy.
7. A Critical Concern: B12 Deficiency
Have you been experiencing difficulty walking or maintaining balance? Maybe you're feeling numbness or tingling in your hands, legs, or feet? Struggling with memory loss or thinking clearly? Or perhaps, as a bonus, you’ve developed a swollen tongue that’s making it harder to argue with omnivores about the ethical and health benefits of veganism?
If you’re experiencing these symptoms, it’s time for a blood test to confirm what I suspect: a B12 deficiency, which could lead to irreversible damage if not treated quickly with elevated levels of this crucial vitamin.
Vitamin B12 is found naturally only in animal-based foods like meat, fish, and certain dairy products. While vegetarians can get a decent amount of B12 from eggs (two eggs provide about half the daily recommended intake), vegans have a tougher time. They must rely on synthetic B12 from supplements or fortified foods like cereals and non-dairy milks.
There’s also a genetic condition that increases the risk of serious, permanent B12 deficiency for vegans. Known as the appropriately named “MTHFR,” this hereditary disorder involves a mutation of the methylenetetrahydrofolate reductase gene, which hampers the body’s ability to absorb various B vitamins, including B12. This makes it incredibly difficult to get sufficient B12 from supplements alone. If untreated, this condition can eventually cause irreversible dementia.
6. How Healthy Is Too Healthy? Veganism and Disordered Eating
Many vegans choose a plant-based diet out of concern for animal rights and exploitation, while others do so primarily for the perceived health benefits. Unfortunately, this mindset can sometimes lead to an unhealthy obsession with health, creating a slippery slope toward disordered eating.
Orthorexia is an eating disorder marked by an excessive focus on eating ‘healthy.’ This can lead to restrictive behaviors, obsession with food, and other dangerous patterns. Studies have shown that vegans and vegetarians may exhibit more orthorexic tendencies than omnivores. As a result, eating disorder specialists generally do not recommend restrictive diets, such as veganism or vegetarianism, for individuals recovering from disorders like orthorexia or anorexia.
Since veganism is more restrictive than vegetarianism, it often attracts people with a tendency toward obsessive behavior. Think about the compulsive gym-goers who are always there, no matter the day or time—they can’t help themselves. Not all vegans fit this description, but there are enough similarities to warrant attention, and research supports these behavioral patterns.
5. Fat Vegans?
Yes, fat vegans. The dietary restrictions followed by vegans not only make it challenging to get enough protein and essential vitamins, but they also carry the risk of over-consuming certain foods.
One of the main culprits is carbohydrates. A significant issue arises from the protein sources many vegans rely on. Since legumes often take the place of meat, eggs, and dairy, vegans face the downside of eating a lot of lentils and beans: they are packed with carbohydrates.
According to registered dietitian Michelle Hyman, MS, RD, CDN, “Many vegan alternatives (quinoa, beans, and lentils) actually contain more grams of carbohydrates than they do protein.” She explains that when someone consumes more calories than they can use, whether from carbs, protein, or fat, it leads to weight gain over time.
After indulging in legumes, vegans—just like the rest of us—find themselves surrounded by... you guessed it, more carbs. Bread, rice, pasta. Potato chips full of salt. Sugary cookies. Doritos loaded with mysterious ingredients. Feeling healthy yet?
It’s straightforward: when someone eliminates entire food groups from their diet, they end up getting their calories from other sources. Carbs are the easiest—and most tempting, though often unhealthy—way to satisfy the craving for a juicy steak, chicken breast, or even scrambled eggs.
4. Seriously Though: Fat Vegans
Given the ongoing obesity epidemic in many Western countries—where, for example, more than 40% of Americans are classified as obese (with a body mass index of 30 or higher)—the challenges vegans face in maintaining a healthy weight are worth taking a closer look.
This issue ties into the protein paradox: diets with moderate to high levels of protein can aid in satiety and weight management. However, as mentioned earlier, vegans struggle to find high-quality protein sources that aren't also loaded with weight-promoting carbs, which neutralizes protein’s benefits for weight control. Soy is another alternative, but consuming too much soy can disrupt hormonal balance, particularly increasing estrogen levels.
As a result, vegans may find themselves trapped by their own dietary choices. Not only are they avoiding animal products, but they also have to carefully balance the limited foods they choose to include in their meals.
There are many stories of vegans frustrated by their weight. One blogger recalls his mother asking his wife, “If being a vegan is so good, why is Michael still fat?” While genetics and other non-dietary factors definitely play a role in body shape, many vegans soon realize that cutting out animal-based products doesn’t automatically lead to a lean body; in fact, it can make it more difficult to stay slim while following a vegan diet.
3. Culinary Catastrophe: The Ruination of Eleven Madison Park
In 2017, New York City's Eleven Madison Park, founded by renowned restaurateur Danny Meyer (the mastermind behind Gramercy Tavern and Union Square Café), was crowned the World’s Best Restaurant. This was no lightweight recognition; the prestigious title comes from a poll of over 1,000 independent culinary experts who each cast 10 votes for the best dining experiences they’ve recently had.
Then, it went vegan. And since the transition, calling the reviews unflattering would be an understatement. Ryan Sutton from Eater states that the reworked restaurant “lacks the palate, skills, or cultural understanding to master vegetables, or even let them stand out on their own. The beet cooked 18 ways tasted like any other beet—hardly what you expect after paying a hefty, non-refundable deposit of $335 just to learn that.” Yes, that deposit is a whopping $335, for a plate of… well, cabbage.
The New York Times was even less kind. Pete Wells, a prominent food critic, noted, “Almost none of the main ingredients on the $335, 10-course menu taste like what they are supposed to,” adding that some dishes were so clearly trying to imitate meat or fish that you couldn’t help but feel bad for them. Ouch.
And the punchline: Eleven Madison Park runs a covert “restaurant within a restaurant” that serves—you guessed it—meat. Deliciously hypocritical, don’t you think?
2. And the Award for “Least Sustainable Food Product” Goes to…
No, it's not steak. Yes, we all know that cow flatulence contributes to significant methane emissions. But according to National Geographic, “While cows and hogs release methane, it's human activity that's primarily responsible for the rise in levels of this harmful greenhouse gas.” So, skipping meat won’t exactly stop climate change.
Instead, the food item that causes the most environmental damage is…almonds. A major reason for almonds’ popularity is almond milk, which has now become a strong competitor to soy milk in the non-dairy milk market.
Almonds are, quite simply, terrible for the environment. The issue stems from a combination of the wrong crop being grown in the wrong place. A staggering 80% of the world’s almonds are grown in drought-prone California, which makes little sense considering almonds are one of the most water-hungry crops. In fact, the water used to produce California’s almonds annually is equivalent to what Los Angeles—America’s second-largest city—consumes in THREE years.
Driven in part by the surge in almond milk sales, this unsustainable use of water is only worsening. The global almond milk market was valued at $5.9 billion in 2019, and it’s projected to grow at a compound annual rate of 14.3% through 2025, potentially surpassing $13 billion by then.
1. GM-Oh, No: Meat Substitutes
Many vegans opt for a so-called clean diet, yet they end up consuming an abundance of not-so-clean chemicals.
Plant-based meat substitutes serve as a prime example of swapping Grade-A beef for Grade-A nonsense. Products like Impossible Burgers are packed with artificial, questionable ingredients designed to replicate the taste and texture of real meat.
Take, for example, the deceptively wholesome-sounding tertiary butylhydroquinone, a synthetic preservative used to maintain color in processed foods. The FDA regulates TBHQ because studies in lab animals have linked it to cancer. Or perhaps you’d like a sprinkle of magnesium carbonate? While it helps your I Can’t Believe It’s Not Pork! retain its hue, it’s also used in flooring, fireproofing, and fire-extinguishing compounds. At least if you develop a tumor, it won’t catch fire!
Another popular faux-meat ingredient is propylene glycol, an odorless, colorless liquid that works as a moisturizer in plant-based meat alternatives. It’s also found in e-cigarettes and is the main ingredient in antifreeze. Talk about a hot item!
But still… that Beyond Burger sure does look tempting, doesn’t it? That’s likely because many imitation red meats use Red #3, a dye banned in cosmetics by the U.S. Food & Drug Administration due to its cancer-causing properties. But don’t worry—it’s still perfectly legal to add it to that chemical concoction you're preparing.
