Vegan diets are becoming popular today among people looking to lose weight and also among people with certain health conditions such as diet. There are other people following the vegan diet because of the numerous benefits such a diet gives. However, as it is always said, there is always another side to every coin. Vegan diet has its downsides. So, before you start eating only plant based foods, it is important that you know about the pros and cons of such diets. Here are some of the disadvantages vegan diets.

Incomplete protein

Most plants are rich sources of proteins. However, they do not contain all the basic amino acids required by the body. Only soy and quinoa are plant based foods that contain all the necessary amino acid required by the body for the building of muscles and tissues. This is quite unlike animal or dairy foods. If you are a total vegetarian, you may end up suffering from protein deficiency. In order to avoid this, it is important that you consume soy and quinoa. Another means of avoiding protein deficiency is to combine proteins on daily basis. You can eat brown rice and beans together or whole-wheat pita bread with hummus. In this way, you will not suffer from any protein deficiency.

Deficient in certain minerals

Another problem with vegetarian diet is that it may be lacking in certain minerals and vitamins which include iron, calcium, omega-3 fatty acids and vitamin B-12. A vegetarian needs to have a carefully planned diet in order to avoid have any mineral and vitamin deficiency. They should include almonds and leafy greens in their diet in order to obtain enough calcium from their diet. Eating chia seeds and flaxseed will provide them with Omega-3s while spinach salad, orange and sliced strawberries will provide them with iron and vitamin C.

Lack of studies to substantiate vegans' claims

A lot has been said about the benefits and dietary importance of vegan diets. However, there isn't any study with controlled trials to substantiate these claims. They still remain at the level of assumption and figment of the imagine of vegans. Studies carried about certain vegan diets are more of observational studies which do not prove causation. They can only be carried out to prove correlation. Besides, vegans have not got sufficient health reason to avoid other foods. Thus, they deny themselves nice dishes and tasty dairy foods. 

Limited meal choices

One problem that vegans have is that they have limited options making it difficult for them to plan their diets. There are a lot of plant foods but the problem is that most of these foods are seasonal. Besides, certain plants do not grow in all areas and thus some vegans in certain areas find it difficult to get what they eat or have numerous options. 

Finding difficult to eat out

Vegans find it difficult to eat because it is not all restaurants that serve vegan foods. When they go out for feast or party, they may not eat because not everybody hosting a feast that have dishes for vegans. 

More expensive

Vegan diet is somewhat expensive especially in  places that do not have fertile land for agriculture.