What Happens to Your Body When You Stop Eating Veggies

Removing all vegetables from your diet is not recommended by health professionals. “Eating vegetables provides health benefits,” says the USDA. “People who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases, such as heart disease, including heart attack and stroke and certain types of cancers. Eating foods such as vegetables that are lower in calories instead of higher-calorie food may be useful in helping to lower calorie intake.” Here’s what you miss out on when you remove all vegetables from your diet.

Less Vitamin C

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Removing vegetables from your diet means less vitamin C, especially if you don’t eat much fruit. “It’s what’s known as an essential nutrient, meaning that your body doesn’t make it,” Devon Peart, RD, MHSc, tells the Cleveland Clinic. “So you have to get it from your diet. You can’t get too much vitamin C from food sources, so if you eat plenty of vegetables and fruit every day, you will get the recommended amount and more.”

Less Fiber

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When you cut vegetables out of your diet, you are eliminating a very important source of fiber. “Dietary fiber — found mainly in fruits, vegetables, whole grains, and legumes — is probably best known for its ability to prevent or relieve constipation,” says the Mayo Clinic. “But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.”

Gut Microbiome Issues

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Not eating vegetables can negatively impact your gut microbiome. “If there's one thing, and one thing only, that you do to improve your gut health, it's eating a wider variety of plant foods," board-certified gastroenterologist Dr. Will Bulsiewicz tells ZOE.

Blood Pressure

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Experts say a diet rich in vegetables is good for blood pressure. “As well as nitrates, all fruit and vegetables provide us with potassium, which can also help lower blood pressure,” senior dietician Victoria Taylor tells the British Heart Foundation. “It’s best to get the potassium we need through foods rather than supplements.”

Heart Disease

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Vegetables are important for preventing heart disease. “There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke,” according to The Nutrition Source from Harvard University. The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease.”

Stroke

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Research shows that vegetables may help prevent stroke. “Vegetables are also rich sources of potassium and calcium, which have been shown to lower blood pressure,” according to the National Institutes of Health. “Since high blood pressure is the major cause of stroke, the effects of potassium and calcium on blood pressure may contribute to the reduced risk of stroke with an increased vegetable intake.”

Weight Gain

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A diet rich in vegetables can help with weight loss and fat burning. “Fruits and vegetables generally have high water and fiber content, which provide volume and weight but not calories,” says the Mayo Clinic. “That's why they're low-energy-dense foods. Grapefruit, for example, is about 90% water. Half a grapefruit has just 64 calories. Raw, fresh carrots are about 88% water. A medium carrot has only about 25 calories.”

Abdominal Fat

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A diet high in low-starch vegetables is linked to lower belly fat. “Vegetables in the cruciferous family have a surprising amount of protein,” says Select Health. “Brussels sprouts, for example, have three grams of protein in one cup. The high amount of protein and fiber these vegetables contain makes them great fat-fighting foods.”

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Type 2 Diabetes

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Vegetables are linked to a lower chance of getting type 2 diabetes. “Research continues to link a diet rich in fresh vegetables, leafy greens, and fruit -- that’s whole fruit, not fruit juice -- to a lower risk of Type 2 diabetes,” Eve M. Glazier, MD, and Elizabeth Ko, MD, tell UCLA Health. “When shopping and cooking, reach for high-fiber and nutrient-dense vegetables, like broccoli, cauliflower, green beans, radishes, cabbage, mushrooms, zucchini, and tomatoes.”

Eye Health

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Eliminating vegetables may impact your eye health. “Many studies show that lutein and zeaxanthin reduce the risk of chronic eye diseases,” says the American Optometric Association. People who got the most lutein and zeaxanthin had a much lower risk of developing new cataracts. Dark green leafy vegetables are the primary source of lutein and zeaxanthin, as well as other colorful fruits and vegetables like broccoli, corn, peas, persimmons and tangerines.”

Cancer Risk

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Eating vegetables can help prevent cancer. “Eating lots of fruits and vegetables can help reduce your cancer risk,” says the American Cancer Society. “These foods contain important vitamins, minerals, phytochemicals, and antioxidants, and they’re usually low in calories. In general, those with the most color – dark green, red, yellow, and orange – have the most nutrients.”

Brain Health

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Vegetables are beneficial for brain health. “Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene,” Howard E. LeWine, MD, tells Harvard Health. “Research suggests these plant-based foods may help slow cognitive decline.”

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Immune health

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Vegetables such as broccoli, bell peppers, and spinach are good for your immune system. “There’s no doubt that a healthy diet improves your immunity to illness,” immunologist Cassandra Calabrese, DO, tells the Cleveland Clinic. “What you put in your body is important for your overall health, including your immune system.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Processed meats are a staple of the standard American diet—and experts are warning about the health consequences. “Processed meat is any meat that has been preserved by salting or smoking,” clinical dietitian Debra Ruzensky tells MD Anderson Cancer Center. “As well as the well-known examples like hot dogs and bologna, it includes almost all deli meats used in sandwiches, bacon bits added to soups and salads, and sausage and pepperoni you find on pizzas.” So why is processed meat damaging to our health, and what happens when you stop eating it? Here’s what the experts have to say.

Your Sodium Intake Decreases

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Not eating processed meats will mean less sodium in your diet. “Processed meats are any meats transformed by salting, curing, smoking or adding chemical preservatives,” says UCLA Health. “That transformation often leaves processed meat with a high concentration of salt, in addition to the saturated fat many types of meat already contain. The added salt can quickly add up, increasing blood pressure, weight, and the risk of heart disease – three common causes of CVD.”

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Reduced Risk of Stomach Cancer

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Cutting down on processed meats lowers your chance of getting stomach cancer, experts say. “Research shows that eating processed meats like bacon and cold cuts can increase your chances for stomach and colorectal cancer,” employee wellness dietitian Lindsey Wohlford tells MD Anderson Cancer Center.

Lower Risk of Colorectal Cancer

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When you stop eating processed meats, you lower your risk of colorectal cancer. “The World Health Organization defines processed meat as carcinogenic to humans,” nutritional epidemiologist Dr Keren Papier tells The Guardian. “Eating an extra 50 grams of processed meat a day – about two slices of ham – could increase the risk of colorectal cancer by 18%.”

Lower Risk of Type 2 Diabetes

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Processed meat is linked to type 2 diabetes, researchers say. “Every additional daily serving of processed red meat was associated with a 46% greater risk of developing type 2 diabetes, and every additional daily serving of unprocessed red meat was associated with a 24% greater risk,” according to the Harvard T.H. Chan School of Public Health.

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Lower Haem Iron Intake

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Researchers think the haem iron content of processed meats is part of what makes it so dangerous. “Several potential mechanisms have been proposed to explain the link between processed meat and cancer,” says Papier. “One of these is its high haem iron content, which may promote the formation of potentially carcinogenic N-nitroso compounds.”

Less Inflammation

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Processed meats cause inflammation, experts say. “All processed foods can cause inflammation,” says UChicagoMedicine. “They can alter the bacteria that live in our gut, and that alteration has the ability to interact with our immune system and eventually trigger it in a way that leads to chronic inflammation.”

Improved Gut Bacteria

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Eliminating processed meats can improve your gut bacteria. “Ultra-processed foods contain large quantities of saturated fat and trans-fat, added sugar, salt, and food additives that seriously affect the gut and physical health,” gastroenterologist Preeya Goyal tells PIH Health. “Since the body doesn’t have to do much to digest the food, the gut readily absorbs things like sugar, which can cause spikes in blood glucose levels when digested quickly.”

Nitrates and Health

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One of the major red flags with processed meats is the use of nitrates. “There is some evidence that the way the meat is processed may have health implications,” says Papier. “For instance, curing meat with sodium nitrites, which gives some processed meats their recognizable color, can increase the formation of N-nitroso compounds that may have carcinogenic potential.”

Weight Loss

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Studies show that processed foods are linked to weight gain. "If we can figure out what it is about ultra-processed foods that drive people to overeat and gain excess weight, then we can at least then target which ones to avoid," says researcher Kevin Hall.

Less Bloating

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Processed foods may cause bloating. “Processed foods, such as hotdogs and chips, also can create bloating,” according to Orlando Health. “Many processed foods are high in sodium, which makes your body retain water and can cause your stomach to feel bloated. Sugary foods and snacks break down in your body and can make you gassy.”

Is Any Bacon Safe?

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“I’ve got a lot of bacon-loving friends who ask me this all the time!” Colleen Doyle, MS, RD, Managing Director, Nutrition and Physical Activity at the American Cancer Society, tells NBC News. “Unfortunately, this is another big question mark. It isn’t known whether there is a safe level of consumption for processed meat — or for unprocessed red meat.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.