The pros and cons of a plant-based diet: what you are responsible for

We cook only plants, and we believe in it. That is exactly why we want you to know both sides. A plant-based diet gives you a lot, and it also asks you to take charge of a few nutrients that animal foods would otherwise supply.

The pros

• Lower risk of heart disease in long-term studies, alongside lower cholesterol and blood pressure.
• More fibre, vitamins and plant compounds from vegetables, fruit, beans and whole grains.
• No processed meat, which the WHO classifies as a cause of bowel cancer.
• Often easier weight management, because whole plant foods fill you up for fewer calories.
• Affordable staples. Beans, groundnuts, millet, plantain and seasonal greens cost less than most meat and fish.

The cons, and what to do about each

These are the nutrients the NHS, the NIH and dietitians' associations tell plant-based eaters to plan for.

• Vitamin B12. Non-negotiable. Only animal foods contain it naturally. Everyone on a fully plant-based diet needs a supplement or fortified foods. See our guide to B12.
• Iron. Plant iron is absorbed less well, and the NIH says vegetarians may need almost twice as much. Eat beans, dark leafy greens and whole grains with a vitamin C food such as tomatoes, peppers or oranges. See our guide to plant iron.
• Iodine. The main sources are seafood, dairy and eggs, so vegans are at higher risk of low iodine. Use iodised salt in cooking, in moderation.
• Calcium. Dark greens, tofu set with calcium, sesame, groundnuts and fortified plant milks all help. In EPIC-Oxford, vegans had a higher risk of fractures than meat eaters, partly linked to lower calcium and protein intake. Build calcium into every day.
• Vitamin D. Sunlight is the main source, and Accra has plenty. People who spend most of the day indoors, in offices or cars, can still run low. A blood test will tell you.
• Omega-3 fats. Flaxseed, chia seeds, walnuts and soybean oil provide ALA, but the body converts only small amounts into EPA and DHA. An algae-based omega-3 supplement provides those directly.
• Protein. Easy to meet with beans, groundnuts, soy and whole grains spread across the day. See our protein guide.

The trap: "plant-based" junk food

Fried snacks, white bread, pastries and sweet drinks are all plant-based. A diet built on them will not deliver the benefits above. Aim for most of your plate to be whole foods: something green, a bean or groundnut, a whole grain or root, and fruit.

Your responsibility checklist

• Take vitamin B12 every day or every week, as advised by a pharmacist or doctor.
• Pair iron-rich foods with vitamin C, and keep tea and coffee away from meals.
• Cook with iodised salt, in small amounts.
• Eat a calcium food every day.
• Get a blood test after 3–6 months, then yearly: B12, iron (ferritin) and vitamin D.
• If you are pregnant, breastfeeding, feeding a child, or managing a health condition, plan with a doctor or dietitian.