The vegan diet has been a part of many cultures for thousands of years. It’s no secret that this way of eating can be both healthy and sustainable, but why exactly?
Let’s take a look at some of the science behind what makes a vegan diet so great:
| Takeaways |
|---|
| The health benefits of a vegan diet are supported by scientific research. |
| A well-planned vegan diet can provide all necessary nutrients for optimal health. |
| Vegan diets have been linked to reduced risk of chronic diseases such as heart disease, type 2 diabetes, and some types of cancer. |
| Plant-based protein sources such as beans, lentils, and tofu can easily replace meat in a vegan diet. |
| Transitioning to a vegan diet may require some extra attention to ensure adequate nutrient intake, but working with a dietitian can help ensure a nutritionally balanced diet. |
1. The Risk Of Developing Type 2 Diabetes Is Reduced By 70 Percent
You might be surprised to learn that a vegan diet can reduce your risk of developing type 2 diabetes by more than 70 percent, according to research published by The American Journal of Clinical Nutrition in 2013.
In fact, there are some studies that have found that vegetarians and vegans have a lower number of cases of type 2 diabetes than their meat-eating counterparts.
They also tend to experience lower blood pressure levels and lower body mass indexes (BMIs).
The environmental impact of animal agriculture is staggering. “According to our article on the environmental impact of a vegan diet, it takes over 6 pounds of grain to produce just 1 pound of meat. Choosing a vegan diet is one of the most impactful ways you can reduce your carbon footprint and help the environment.”
2. Lower Risk For High Blood Pressure
One of the biggest health benefits of a vegan diet is lower blood pressure. Vegans have been found to have significantly lower blood pressures than their meat-eating counterparts, and there are several factors that contribute to this phenomenon.
Vegan diets are typically very low in sodium intake, which is a major factor in high blood pressure (hypertension).
In fact, one study found that for every 1g reduction in sodium intake per day, there was an average drop of 2-4mm Hg and 3-5% incidence of hypertension!
Vegan diets tend to be rich in potassium as well; potassium helps balance out the negative effects of sodium on our bodies.
A healthy balance between these two minerals will help keep your heart healthy while keeping your overall body weight down.
| Factor | Impact on Blood Pressure |
|---|---|
| Plant-based diet | Associated with lower blood pressure levels |
| Reduced saturated fat intake | Helps to lower blood pressure |
| Higher potassium intake | Helps to lower blood pressure |
| Increased fiber intake | Helps to lower blood pressure |
| Vegan supplements (e.g. beetroot powder) | May help to lower blood pressure |
People who follow a vegan diet have been found to have significantly lower blood pressure levels compared to those who consume meat.
This is attributed to several factors including a plant-based diet, which is associated with lower blood pressure levels, reduced saturated fat intake, higher potassium intake, and increased fiber intake. Incorporating vegan supplements such as beetroot powder may also help to lower blood pressure.
3. Reduces The Risk Of Heart Disease
The vegan diet can help to reduce your risk of suffering from heart disease. A vegan diet has been shown to lower cholesterol levels, which is one of the main factors that contribute to heart disease.
Additionally, a vegan diet improves your overall health by reducing inflammation in the body and preventing oxidative stress on your body’s cells.
A study published in The American Journal of Clinical Nutrition also showed that vegans have lower blood pressure than omnivores or vegetarians do; this is good news for those who want to avoid hypertension or high blood pressure!
Similarly, another study conducted at Harvard Medical School found that following a vegan lifestyle reduced participants’ LDL “bad” cholesterol levels by 14 percent while increasing HDL “good” cholesterol levels by 6 percent over six weeks an indication that this type of eating regimen could potentially reduce risk factors for cardiovascular disease (CVD).
Going vegan isn’t just good for your own health, it’s also beneficial for the planet and animals. Our blog post on 10 mind-blowing reasons to go vegan highlights some of the key benefits, including lower risk of chronic disease, reduced greenhouse gas emissions, and more sustainable use of natural resources.
4. Prevents Or Controls Weight Gain
Vegan diets are often high in fiber and low in fat, which makes it easier to avoid overeating. If you’ve been struggling with your weight, switching over to a vegan diet could help you shed pounds.
A study published in the Journal of General Internal Medicine found that overweight participants who switched to a vegan diet lost more weight than those who were put on a Mediterranean-style eating plan or standard low-fat eating plan after one year (9).
Meanwhile, another study from Loma Linda University found that participants who went on a whole foods plant-based diet lost 5% more body weight than those who followed an American Diabetes Association diet over seven months (10).
In addition to helping you lose excess pounds and belly fat naturally, a vegan diet can also help prevent regaining any lost pounds down the road and even keep off any pounds that weren’t originally intended for weight loss.
Researchers at Harvard Medical School reviewed studies on different types of diets and concluded that vegans had some of the lowest levels of metabolic syndrome markers compared with meat eaters (11).
The same study also found that vegetarians had lower levels than nonvegetarians—which means they were less likely to suffer from diabetes or heart disease as well as have lower blood pressure readings and cholesterol levels
| Vegan Food | Fiber Content | Fat Content |
|---|---|---|
| Avocado | High | High |
| Lentils | High | Low |
| Chia Seeds | High | High |
| Quinoa | Moderate | Low |
| Tempeh | Moderate | Low |
| Spinach | High | Low |
| Almonds | High | High |
Switching to a vegan diet can help prevent or control weight gain as vegan diets are often high in fiber and low in fat. High-fiber foods in a vegan diet can help you feel full for longer periods of time, reducing the likelihood of overeating.
Foods like avocado and chia seeds are high in fiber content, but also high in fat content. However, vegan-friendly sources of protein like lentils, tempeh, and almonds are high in fiber content and low in fat. Quinoa and spinach, as well as some nuts, are moderately high in fiber content and low in fat. A vegan diet that is high in fiber and low in fat can help with weight management and promote good health.
5. Vegan Diet Reduces Inflammation In The Body
Inflammation is a natural part of the immune system. Inflammation occurs in response to an injury or infection, and it helps protect us from injury or disease. However, too much inflammation can cause problems.
For example, when we are injured or get a cut on our finger, inflammation helps clean up the wound and repair it so that we won’t get sick.
But when this process becomes chronic (meaning it keeps happening), it can lead to other health problems like heart disease, diabetes and cancer.
Vegan diets reduce inflammation in the body because they contain less saturated fat—a type of fat that increases levels of inflammatory markers called C-reactive protein (CRP) and interleukin 6 (IL6).
A study published in the journal Nutrition & Metabolism showed that vegans had lower levels of CRP than meat eaters did; however another study found no difference between omnivores who ate fish and those who didn’t consume any animal products whatsoever..
Eating a plant-based diet doesn’t have to be boring or bland. Our article on delicious vegan meals for a healthier lifestyle shows that there are endless tasty and nutritious options for vegans. From hearty vegan burgers to nourishing buddha bowls, plant-based meals can be both satisfying and healthy.
6. Cancer Prevention
There are several studies that show a vegan diet can help prevent cancer.
- A study from 2018 found that eating meat increases the risk of developing colorectal cancer, while eating more plant-based foods decreases it.
- Another 2018 study found that eating animal protein is associated with an increased risk for prostate cancer.
- Eating fruits and vegetables may reduce breast cancer risk by 30%.
7. Helps With The Treatment Of Kidney Stones
Kidney stones are a common problem, and most people with them will have no symptoms.
However, if you have symptoms such as pain or blood in your urine, see a doctor immediately. Kidney stones can be extremely painful and dangerous if they get lodged in the urinary tract or travel to other parts of the body.
They’re also known to be one of the most painful conditions to experience (not just during the stone itself but throughout recovery).
There is evidence that suggests that a vegan diet may reduce risk factors for kidney stones, such as animal protein intake and low fiber intake.
Vegan diets tend to be lower in animal protein than omnivorous diets and some studies have shown that eating animal sources of protein increases your chances of developing kidney stones by more than 50 percent!
This may seem surprising at first glance because meat is often associated with protein strength, but it makes sense when you realize how much less water an animal has compared to plants (which contain more water).
Some experts believe that this higher concentration of minerals like calcium in animal products causes them more easily dissolve into urine leading directly into producing those pesky kidney stones!
On top of all this research showing how much worse an omnivorous diet is compared veganism when it comes down ingesting lotsa’ calcium without enough fiber/magnesium (both found exclusively through plants), vegan diets typically contain higher amounts both fiber and magnesium…two nutrients which help prevent stone formation by reducing oxalate levels circulating within our bodies
Vegans often get asked the question, “Where do you get your protein?” But the truth is, plant-based foods can be excellent sources of protein. Our blog post on getting your protein fix with these vegan power foods highlights some of the best protein-rich plant foods, including lentils, quinoa, and hemp seeds. You don’t need meat to meet your protein needs!
8. Cuts Down On Chronic Pain
To understand the connection between veganism and chronic pain, it’s important to know what chronic pain is.
Chronic pain can be defined as any type of persistent or chronic pain that lasts longer than 3 months and interferes with daily activities. It can affect you physically, mentally, and emotionally it’s a serious health issue that can limit your quality of life.
There are many factors that contribute to chronic pain: genetics; injuries; aging; dental issues; obesity; cancer treatment; etc.. But one thing we haven’t been talking about is diet.
Research has shown that people who follow an omnivorous diet have a higher risk for developing certain types of chronic diseases including diabetes mellitus type 2 (T2DM), cardiovascular disease (CVD) and cancer.
Studies also show that following a vegan diet could lower your risk for these conditions by 50%. Furthermore, vegan diets have shown positive effects on reducing cholesterol levels in some studies conducted on patients with metabolic syndrome (MetS).
| Food | Anti-Inflammatory Properties |
|---|---|
| Walnuts | High |
| Turmeric | High |
| Ginger | High |
| Flaxseeds | Moderate |
| Berries | Moderate |
| Dark Leafy Greens | Moderate |
Chronic pain is persistent pain that lasts more than three months. Veganism has been studied for its potential role in managing chronic pain by focusing on anti-inflammatory foods.
Several plant-based foods with anti-inflammatory properties include walnuts, turmeric, and ginger, all of which contain compounds that can help reduce pain and inflammation in the body. Other plant-based foods known to decrease chronic pain are moderately anti-inflammatory, such as flaxseeds, berries, and dark leafy greens.
Eating a diet rich in these foods may positively affect the management of chronic pain in individuals who experience pain on a long-term basis.
9. Improves Brain Health And Fights Depression
A 2011 study published in the American Journal of Clinical Nutrition found that vegetarians had lower rates of depression and anxiety than meat eaters.
A vegan diet may be especially beneficial for those with Alzheimer’s disease or dementia, according to research published in the journal Nutrients.
Dietician Dr. Sarah Stuckey explained: “A plant-based diet is rich in antioxidants and phytonutrients that play a major role in protecting against neurodegenerative disease and other health conditions associated with aging.”
10. Protects Bone Health And Muscle Strength
A vegan diet is rich in vitamin D, magnesium and calcium. Calcium helps your body to maintain strong bones, teeth and muscles. The role of vitamin D in the absorption of calcium is well-known, but did you know that it also plays an important role in muscle function?
If you are on a vegan diet, or thinking about switching over to one, be sure to eat plenty of leafy greens like kale and spinach.
These foods contain high levels of vitamin K2 which supports healthy bone growth as well as muscle strength by helping them both absorb more calcium from food sources such as tofu or fortified plant milk!
Transitioning to a plant-based diet can be overwhelming, especially if you’re not familiar with the nutritional aspects of veganism. That’s where our guide on the ultimate guide to plant-based nutrition comes in. This comprehensive resource covers everything from the benefits of a plant-based diet to meal planning and supplements. Whether you’re a seasoned vegan or just starting out, this guide has something for everyone.
11. Slows Down Aging Process
Research has shown that a vegan diet is rich in antioxidants, which can help slow down the aging process.
Antioxidants prevent cell damage and are one of the major causes of aging. A well-balanced vegan diet provides plenty of vitamins and minerals that reduce inflammation, keep your skin looking younger longer and improve blood flow.
| Antioxidant Source | Antioxidant Content |
|---|---|
| Blueberries | High |
| Kale | High |
| Artichokes | High |
| Pecans | High |
| Tomatoes | Moderate |
| Carrots | Moderate |
| Apples | Moderate |
| Almonds | Moderate |
Studies have shown that a vegan diet is rich in antioxidants and may help slow down the aging process. Antioxidants are compounds found in many vegan foods, including blueberries, kale, artichokes, and pecans, among others. These foods have been shown to have high levels of antioxidants, which can help reduce oxidative stress and inflammation in the body, two key factors in aging.
Other vegan foods such as tomatoes, carrots, apples, and almonds may also provide moderate levels of antioxidants to support healthy aging.
12. Improved Gut Health And Digestion
A vegan diet is a great way to improve your gut health and digestion. Studies show that a shift away from the standard Western diet, which tends to be high in saturated fats and animal products, can lower the risk of colorectal cancer by as much as 50%.
A plant-based diet also helps reduce inflammation in the gastrointestinal tract, which can contribute to conditions like IBS or Crohn’s disease. It’s also been shown that certain plant compounds found in fruits and vegetables may help prevent colon cancer development.
Finally, many people who adopt a vegan lifestyle find they have more energy because they aren’t dealing with constipation issues due to their new diet!
Conclusion
The benefits of a vegan diet are numerous and will positively affect your health. You can reduce the risk of developing heart disease, high blood pressure, diabetes, cancer and other conditions by switching to a plant-based diet.
Further Reading
Health Benefits of a Vegan Diet – Rush University: This article provides an overview of the potential health benefits of a vegan diet, based on scientific research and expert opinions.
The Vegan Diet – A Complete Guide for Beginners – Healthline: Healthline’s guide to a vegan diet covers everything from the benefits of plant-based eating to specific nutrient recommendations and meal ideas.
Scientific Benefits of Following a Plant-Based Diet – Everyday Health: This article highlights some of the many benefits of a plant-based diet, including improved heart health, weight management, and reduced risk of chronic diseases.
FAQs
What is a vegan diet?
A vegan diet is a plant-based eating pattern that excludes all animal products, including meat, dairy, eggs, and honey. Some vegans also avoid other animal-derived products such as leather, wool, and silk.
What are the potential health benefits of a vegan diet?
Studies suggest that a vegan diet may help reduce the risk of chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer. Some research also indicates that a vegan diet may support healthy weight management and improved gut health.
Is a vegan diet suitable for everyone?
While a well-planned vegan diet can provide all the necessary nutrients for optimal health, it may not be appropriate for everyone. Some individuals, such as pregnant women or people with certain health conditions, may require additional nutrients that can be difficult to obtain through a vegan diet.
Can you get enough protein on a vegan diet?
Yes, it’s entirely possible to meet your protein needs on a vegan diet by consuming a variety of plant-based protein sources such as beans, lentils, tofu, and tempeh. Protein supplements such as pea or soy protein powder can also be added if necessary.
How can I make sure I’m getting all the necessary nutrients on a vegan diet?
A well-planned vegan diet can meet all your nutrient needs, but it may require some extra attention to ensure adequate intake of certain nutrients such as calcium, iron, and vitamin B12. Working with a registered dietitian can help ensure your vegan diet is nutritionally balanced.
Hi! My name is Hellen James, and I’m a vegan lifestyle enthusiast. I’ve been living the vegan lifestyle for over 10 years now, and it’s been one of the best decisions I’ve ever made. The food is amazing, the community is incredible, and there’s no way I could go back after experiencing all this firsthand.
