Adopting a vegan diet can transform your health in profound ways. By eliminating all animal products from your meals, you can enjoy impressive benefits ranging from weight loss and reduced inflammation to better heart health and cancer prevention.
While vegan diets were once seen as rather extreme, today they are becoming increasingly mainstream as more people discover the multitude of benefits. Research continues to uncover health advantages, dispelling outdated myths about potential nutrient deficiencies.
If you're considering going vegan or just want to learn more, read on to discover the top science-backed ways a plant-based diet can dramatically improve your wellbeing.
1. Promotes Cardiovascular Health
Heart disease is the leading cause of death worldwide. Fortunately, adopting a vegan diet is one of the most effective ways to protect your heart.
Studies have found that vegans have significantly lower blood pressure and cholesterol levels compared to omnivores. They are also up to 32% less likely to develop heart disease (1).
So what makes a vegan diet so good for your heart? Let's take a look:
Lower Cholesterol
Vegans typically have much lower “bad” LDL cholesterol levels. This is because animal products like meat, eggs, and dairy are the main dietary sources of cholesterol (2).
Plant-based diets replace these foods with healthier options like vegetables, fruits, legumes, nuts, seeds, and whole grains. These foods contain no cholesterol whatsoever.
Studies show that those who follow a vegan diet see their total and LDL cholesterol levels drop by up to 35% and 25%, respectively (3). These reductions are comparable to taking cholesterol-lowering statin medications.
Lower cholesterol translates to a cleaner, smoother lining of your arteries. This reduces your risk of atherosclerosis, blood clots, heart attacks, and strokes.
Reduced Blood Pressure
High blood pressure is a major risk factor for heart disease. The good news is vegans generally have lower blood pressure readings than meat eaters.
On average, vegans have systolic blood pressures around 5 to 7 mmHg lower than vegetarians and omnivores (4).
While the exact reasons aren't fully understood, avoiding meat and dairy seems to have a beneficial effect on blood pressure over time.
Higher intakes of potassium, antioxidants, and nitrates in a vegan diet also appear to play a role in dilating arteries and improving blood flow (5).
Decreased Heart Disease Risk
Given the positive effects on cholesterol and blood pressure, it's no surprise vegetarians and vegans enjoy up to a 75% lower rate of developing or dying from cardiovascular disease (6, 7).
One study that tracked over 44,000 people for 18 years found the mortality rate from heart disease was 32% lower for vegan men and 34% lower for vegan women compared to meat eaters (8).
Researchers believe the decreased heart disease risk stems from multiple factors, including the vegan diet's anti-inflammatory effects and abundant antioxidants.
2. Promotes Weight Loss
Are you looking to shed some extra pounds? A vegan diet can be an incredibly effective tool for weight loss.
On average, vegans and vegetarians weigh up to 20 pounds less than meat eaters (9).
Here's a look at the evidence on how eliminating animal foods promotes healthy, long-term weight management:
Supports Weight Loss
Multiple studies show sticking to a vegan diet causes more weight loss than a vegetarian or conventional diet.
In one study, people following a plant-based diet lost an average of 4.3 kg (9.5 lbs) over 18 weeks, compared to no change in the control groups (10).
Researchers attribute this to increased fiber and lower calorie density in plant foods that help you stay satiated. Cutting out high-fat animal products also naturally slashes daily calorie and fat intake.
Lower BMI
Vegans tend to have a significantly lower body mass index (BMI) compared to non-vegetarians (11).
One study calculated the average BMI of vegans was 22.6 kg/m2, while lacto-ovo vegetarians averaged 23.7 kg/m2 and omnivores 25.7 kg/m2 (12).
Maintaining a BMI in the healthy range reduces your risk of obesity, heart disease, diabetes, and associated conditions like osteoarthritis.
Improved Metabolism
Interestingly, vegans also seem to have a boosted metabolic rate that helps burn more calories after meals.
One trial tested members of a Buddhist temple who had been following a vegetarian diet based on Buddhist principles. Their metabolism increased by 16% compared to the control group (13).
While scientists don't fully understand why, eating more micronutrient-rich plant foods appears to stoke your metabolic engine.
3. Helps Prevent Major Diseases
A vegan diet provides protective effects against many of the top chronic diseases plaguing the world today, including cancer, diabetes, and kidney disease.
Lowers Cancer Risk
Data shows vegetarians and vegans enjoy up to an 18% lower risk of developing cancer compared to meat eaters (14).
Particularly compelling is the evidence that avoiding dairy could protect against prostate and breast cancers (15, 16).
Researchers believe the lower cancer risk stems from increased antioxidants, fiber, vitamins, and phytochemicals that combat cellular damage. Vegan diets also limit pro-inflammatory foods and environmental pollutants that may contribute to cancer formation (17).
Reduces Diabetes Risk
Multiple studies indicate vegans have up to a 78% lower risk of developing type 2 diabetes (18).
Since animal foods are the major sources of unhealthy saturated fats in many people's diets, replacing them with plant proteins protects pancreatic function and insulin sensitivity over the long-term.
Fiber-rich whole plant foods also help regulate blood sugar levels and reduce diabetes risk factors like insulin resistance and obesity (19).
Improves Kidney Function
Your kidneys act as natural waste filtration systems that are vital to health.
Data shows following a vegan diet provides protective benefits for kidney function as well. Vegans have been found to reduce their risk of kidney failure by 40 percent (20).
Animal proteins seem to place a bigger burden on your kidneys than plant-based proteins. Limiting meat, eggs, and dairy minimizes stress on these organs.
4. Provides Essential Nutrients
A common myth is that vegan diets lack nutrients. However, when done right, plant-based diets deliver plenty of protein, iron, calcium, and other vitamins and minerals.
Here's an overview of the impressive nutritional benefits of well-planned vegan eating:
High in Fiber
Vegans typically consume up to 50% more fiber than omnivores (21).
Plant foods like vegetables, fruits, beans, lentils, nuts, and whole grains provide a powerhouse of dietary fiber. This promotes healthy digestion, aids weight loss, and feeds the good bacteria in your microbiome (22).
Rich in Antioxidants
Studies indicate that moving towards a plant-based diet drastically increases your antioxidant intake.
Antioxidants protect your cells against oxidative damage caused by free radicals, which has been implicated in everything from accelerated aging to cancer.
Vegans often have the highest blood levels of protective antioxidants like vitamin C, vitamin E, carotenoids, flavonoids, and catechins (23).
Nutrient Density
Despite concerns about deficiencies, plant-based diets deliver more nutrients per calorie than animal foods.
When you replace meat with nutrient-packed vegetables, fruits, nuts, seeds, and beans, you benefit from their high levels of vitamins, minerals, and antioxidants.
Well-planned vegan diets provide sufficient protein, iron, vitamin D, zinc, iodine, omega-3 fatty acids and calcium (24).
5. Benefits Digestive Health
Your gastrointestinal system is home to trillions of bacteria and other microorganisms that influence your immunity and overall health. Adopting a vegan diet can bring major benefits in this area.
Improves Gut Microbiome
Multiple studies reveal vegetarians and vegans have a more diverse, balanced mix of gut bacteria compared to omnivores (25).
Diets high in fiber nourish healthy bacteria species like Lactobacillus and Bifidobacteria. This diversity strengthens your microbiome, digestion, and immune defenses.
Meanwhile, meat-based diets feed undesirable bacteria and may promote leaky gut syndrome. Limiting animal foods allows good bacteria to thrive for optimal gut and brain health (26).
Reduces Inflammation
Vegans show markedly lower levels of inflammation biomarkers like hs-CRP compared to meat eaters (27).
Plants provide anti-inflammatory phytochemicals that soothe inflammation in your digestive tract and entire body. Some researchers believe lower chronic inflammation may be a key factor in the health benefits of plant-based diets.
Aids Digestion
The high fiber content of vegan diets combined with gut-friendly bacteria enhances digestion. Fiber adds bulk and softens stools to prevent constipation.
At the same time, avoiding dairy prevents lactose intolerance issues like gas, bloating, and diarrhea.
Overall, a plant-based diet free of processed foods creates the optimal conditions for healthy digestion.
Becoming Vegan: 7 Simple Steps to Get Started
Based on the compelling research, transitioning to a vegan diet could be one of the best health investments you ever make.
If you're interested in trying out this lifestyle, here are some tips to get started:
- Gradually cut back on meat, eggs and dairy. Eliminating all animal products overnight can be challenging. Ease into it by reducing your consumption over several weeks.
- Load up on fruits, vegetables and whole grains. The bulk of your diet should consist of produce, legumes, nuts, seeds and whole grain foods like quinoa, oats, brown rice and whole-wheat bread.
- Explore meat and dairy alternatives. Try plant-based protein sources like tofu, tempeh, seitan, beans, lentils, edamame and quinoa. For dairy, switch to unsweetened almond, soy or oat milk.
- Take a vegan multivitamin. A supplement provides extra assurance you’re getting key nutrients like iron, zinc, iodine, omega-3s, vitamin D and vitamin B12.
- Cook vegan meals. Search online or get cookbooks for endless plant-based breakfast, lunch, dinner and snack ideas.
- Join vegan communities. Connect with other vegans online or locally for tips, recipes and support.
- Give it 2 to 4 weeks. It takes time for your body to adjust to dietary shifts. Stick with it and the transition will get much easier.
The Bottom Line on Vegan Diets and Health
A growing mountain of research shows that eliminating all animal products offers some powerful benefits for your body and mind.
Vegans enjoy lower cholesterol, blood pressure and inflammation along with a reduced risk of chronic diseases like cancer, diabetes and heart disease.
Shifting to a whole food, plant-based diet also promotes healthy weight management, increased energy, and better digestive health.
By making vegetables, fruits, legumes, nuts and whole grains the stars of your diet, you can transform your health from the inside out.
Adopting a vegan lifestyle takes some extra planning. But the effort pays off many times over with the myriad of health rewards you'll enjoy.
Frequently Asked Questions About Vegan Diets
Q: Is a vegan diet healthy long-term?
Absolutely! When properly balanced, vegan diets are nutritionally adequate and safe for all stages of life, including pregnancy, childhood, and old age. As long as you eat a variety of whole plant foods, you can obtain all the protein, calcium, iron, omega-3s and other nutrients your body needs. In fact, research shows vegans often have higher intakes of protective vitamins, antioxidants and fiber compared to non-vegans.
Q: How can I get enough protein on a vegan diet?
It’s a common myth that you need meat for protein. There are actually plenty of plant-based sources that offer ample protein like beans, lentils, tofu, nuts, tempeh, and whole grains. As long as you eat a balanced mix, you can easily meet or exceed daily protein recommendations. Some perfect protein combos are rice and beans or hummus and whole-wheat pita.
Q: Will a vegan diet help me lose weight?
Absolutely! Multiple studies confirm vegan and vegetarian diets are excellent for shedding excess pounds. On average, vegans weigh up to 20 pounds less than meat eaters. By emphasizing fruits, vegetables, whole grains and beans, you'll take in fewer calories while feeling full and satiated. Increased fiber provides further weight loss benefits by satisfying hunger and promoting fat loss.
Q: How can I transition to becoming vegan?
The easiest approach is to take it step-by-step. Start by using plant-based dairy and egg substitutes like almond milk, tofu scrambles and chickpea salad. Next, gradually reduce your meat intake by planning more meatless meals throughout the week, such as hearty pastas, stir fries, vegetarian chili and curries. As you get comfortable, you’ll find it easier to fully cut out meats and embrace delicious vegan recipes. Joining online or local vegan groups can provide additional support.
Q: What are the best foods for getting nutrients on a vegan diet?
Focus on eating plenty of whole plant foods like leafy greens, vegetables, fruits, beans, lentils, nuts, seeds and whole grains. For calcium, go for fortified plant milks, kale, broccoli and calcium-set tofu. For omega-3s, include chia seeds, flaxseeds, walnuts and seaweed. Iron sources include lentils, spinach, pumpkin seeds and fortified cereals. As a supplement, consider a vegan multivitamin to fill in any potential gaps.
Q: Is the vegan diet more expensive?
It doesn’t have to be if you plan smart! Staples like rice, beans, lentils, oats, vegetables and fruits are very budget-friendly. Opt for in-season produce and buy in bulk when possible. Limit the pricier vegan meats and cheeses to occasional treats. With a little effort, you can keep your grocery bill quite low and affordable on a vegan lifestyle.
Q: Can kids follow a vegan diet?
Yes, a well-planned vegan diet is perfectly safe and adequate for kids. Focus on protein, omega-3s, vitamin D, calcium, zinc and iron from plant sources. Schedule a blood test annually to confirm nutrition status. Keep in mind kids need smaller portions with more frequent meals and snacks. A pediatrician or dietitian can help tailor a vegan diet to your child’s needs.
Q: Will I be nutrient deficient as a vegan?
It’s a common myth, but vegan diets aren’t inherently nutrient deficient if you eat sufficient calories and a variety of whole plant foods. Two nutrients vegans need to pay more attention to are vitamin B12 and vitamin D from fortified foods or supplements. With a little extra planning, you can obtain all the nutrients you need from non-animal sources. Tracking intake using a nutrition app never hurts either!
I hope these vegan diet FAQs help address some of the key concerns and questions people have about pursuing a cruelty-free, plant-based lifestyle. Let me know if you have any other questions!