Introduction

Nutrition is a big deal and the information on the web is overwhelming. Over the past ten years all over the internet and social media, we have nutritional influencers giving opposite information and it's hard to distinguish what is true, false, marketing, or something in-between. In this article, we'll focus on plant-based diets and what positives and negatives are associated with them. 

What is a Plant-based Diet? 

A plant-based diet is when a person focuses 80% or more of their diet on plant-based foods, and the other 20% on meat, poultry, fish, seafood, eggs, or dairy products. The plant-based diet can eat meat. That is why plant diets differ from vegetarian diets where you don't eat meat.

Common Plant Diet Foods 

A common plant-based diet consists of foods similar to a vegetarian diet, such as excluding meat, poultry, and fish, eating everything from plants like vegetables and fruits, and including dairy in the diet as well. Still, the main difference is, that plant-based diets do not completely exclude meats, however, the idea is to limit your meat intake to tiny portions. 

Plant Nutrients Good For You 

Plants are filled with macronutrients such as proteins, phosphorus, and potassium, and micronutrients like B12, calcium, iron, zinc, copper, magnesium, and much more. Plant nutrients drastically vary depending on soil nutrients, the type of plant it derives from, the location of the plant, and whether it's been modified or not. For example, fruits from South America may have different antioxidants in them or higher amounts of vitamin C due to the sun's density and great climate for water in the soil. Comparing to foods like squash which has better sugars, and iron, is rich in potassium, and higher in fiber, due to its cooler climates and much thicker soil density.  

The most common good nutrients in plant diets are potassium, calcium, antioxidants, and fiber. 

Many components of plant nutrients are good for people. Many factors impact how good those nutrients stay with the plant harvest such as proper sun, water, and vital minerals in the soil. Regardless, there are a lot of healthy nutrients based in plants that are good for people. 

Plant Nutrients Bad For You

Plants also have nutrients that can be detrimental to humans. Sure, some plants are good for us, however, there can also be harmful nutrients in plants. Many harmful compounds found in plans are not a major risk when consumed in minor amounts. Although good nutrients exist in plants, unhealthy compounds plants hold can be worse than people think depending on a certain body and gut biome. Additionally, different plants hold different amounts of these bad compounds and each affects everyone differently. 

Below are the main harmful plant nutrients: 

1. Oxalates: Found in high amounts in spinach, rhubarb, beet greens, and certain nuts and seeds, oxalates can bind to calcium in the body and form kidney stones, posing a risk to individuals prone to such conditions.
2. Phytates (Phytic Acid): Present in whole grains, seeds, legumes, and nuts, phytates can inhibit the absorption of essential minerals like iron, zinc, and calcium, potentially leading to deficiencies in people with diets heavily reliant on these foods.
3. Lectins: Found in legumes (like beans and lentils), grains, and some vegetables, lectins can interfere with nutrient absorption and may cause digestive issues. Proper cooking methods, like boiling or pressure cooking, can reduce lectin content.
4. Cyanogenic Glycosides: These compounds, found in plants like cassava, lima beans, and almonds, can release cyanide when metabolized. Inadequate preparation (such as improper cooking of cassava) can lead to cyanide poisoning.
5. Alkaloids: Present in nightshade vegetables (like potatoes, tomatoes, and eggplants), alkaloids can be toxic in large quantities. Solanine and chaconine, found in green or sprouted potatoes, can cause gastrointestinal and neurological symptoms if consumed in high amounts.
6. Goitrogens: Found in cruciferous vegetables like broccoli, cauliflower, and cabbage, goitrogens can interfere with thyroid function by inhibiting iodine uptake, potentially leading to goiter and hypothyroidism, especially in individuals with pre-existing thyroid conditions.
7. Saponins: Common in legumes and some vegetables, saponins can cause gastrointestinal discomfort and affect the integrity of the intestinal lining if consumed in large quantities. Proper cooking can reduce saponin content.
8. Furocoumarins: Found in citrus fruits like grapefruit, furocoumarins can interfere with certain medications by inhibiting enzymes involved in drug metabolism, leading to increased drug levels in the body and potential toxicity.

There are a lot of nutrients in plants that are not good for human consumption. The degree may vary, however, it is a good idea to understand how your body feels after a week of eating a lot more plant-based foods and see how your gut feels to know if these compounds could be giving your body negative effects. 

Conclusion 

Plants are valuable in many ways. They're filled with all kinds of nutrients. Some plants have medicine in them, others can kill you, and then some carry nutritional components, and depending on the species, can also deteriorate your gut and deplete good activity in your body. That is why it is a good idea to have a better understanding of the nutritional content in them and how that reacts to your body.