A vegan or plant-based diet does not include any animal products, such as meat, dairy, or eggs. A vegan diet, when followed correctly, can be highly nutritious, reduce the risk of chronic diseases, and aid in weight loss.
Vegan diets are becoming more popular as a result of health, animal welfare, and environmental concerns. According to a 2018 Gallup poll, approximately 3% of people in the United States are fully vegan, and sales of plant-based foods are increasing.
Vegan diets are typically high in nutrients and low in saturated fat. According to research, the diet can improve heart health, protect against cancer, and reduce the risk of type 2 diabetes.
People who eat only plant-based foods, on the other hand, must be more aware of how to obtain certain nutrients, such as iron, calcium, and vitamin B-12, that are normally obtained from an omnivorous diet.
In this article, we examine the vegan diet in depth, including its health benefits and risks, as well as important factors to consider before embarking on it. We also offer recipe ideas and advice on how to eat a vegan diet.
What exactly is a vegan diet?
A vegan diet consists solely of plant-based foods. This diet excludes all animal products, including meat, dairy, and eggs. Some people avoid eating honey as well. Being vegan is a dietary choice for some, while it is a lifestyle choice for others.
Vegans may also avoid wearing clothing, soaps, and other products that use or contain animal parts, such as leather and animal fur. Some people choose this way of life because of the environmental benefits it provides as a sustainable diet.
Vegan diets are typically high in fruits, vegetables, beans, nuts, and seeds. Consuming a variety of these foods will provide a variety of essential vitamins, minerals, healthy fats, and protein.
People following this diet should, however, take care to obtain key nutrients found in animal products. Iron, protein, calcium, vitamin B-12, and vitamin D are among these nutrients.
Vegetarian vs. vegan
The primary distinction between vegetarians and vegans is that, while vegetarians do not consume meat (including cows, pigs, chicken, and fish), they do consume dairy products, eggs, or both. The vegan diet forbids the consumption of any products containing animal products.
Because the vegan diet is more restrictive, people must think more about where their nutrients are coming from in order to meet their daily dietary requirements.
Benefits
Vegan diets can provide all of the nutrients that a person requires while also avoiding some of the risks that research has linked to harmful animal fats. The vegan diet has been linked to a variety of health benefits, including those listed below.
Improved cardiovascular health
Vegan diets can improve heart health in a variety of ways.
A large-scale 2019 research project
A higher intake of plant-based foods and a lower intake of animal foods has been linked to a lower risk of heart disease and death in adults, according to Trusted Source.
Saturated fats are primarily found in animal products such as meat, cheese, and butter. Eating foods containing these fats raises cholesterol levels, according to the American Heart Association (AHA)Trusted Source. High cholesterol levels increase the risk of heart disease and stroke.
Plant foods are also high in fiber, which has been linked to improved heart health by the AHATrusted Source. Animal products have little to no fiber, whereas plant-based vegetables and grains have the most.
Furthermore, people on a vegan diet typically consume fewer calories than those on a standard Western diet. A moderate calorie intake can result in a lower BMI and a lower risk of obesity, which is a major risk factor for heart disease.
Reduced cancer risk
A vegan diet may reduce a person's risk of cancer by 15%, according to a 2017 review. This health benefit could be attributed to plant foods' high levels of fiber, vitamins, and phytochemicals, which are biologically active compounds found in plants that protect against cancer.
Dietary research on the risk of specific cancers has yielded conflicting results.
The International Agency for Research on Cancer, on the other hand, declares red meat to be "probably carcinogenic," noting that research has linked it to colorectal cancer, as well as prostate and pancreatic cancer.
According to the agency, processed meat is carcinogenic and may cause colorectal cancer.
These potential risks are eliminated by avoiding red and processed meats.
Loss of weight
People who follow a vegan diet have a lower body mass index (BMI) than those who follow other diets.
A 2015 study found that vegan diets were more effective for weight loss than omnivorous, semi-vegetarian, and pesco-vegetarian diets, as well as providing more macronutrients.
Many animal foods are high in fat and calories, so substituting low calorie plant-based foods can help people lose weight.
It is important to note, however, that eating a lot of processed or high fat plant-based foods — what some call a junk food vegan diet — can lead to unhealthy weight gain.
Reduced risk of developing type 2 diabetes
A plant-based diet can lower the risk of type 2 diabetes, according to a large 2019 reviewTrusted Source. The study linked this effect to eating plant-based foods like fruits, vegetables, whole grains, nuts, and legumes.
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