Vegan Diet: Foods, Health Benefits, And Tips

7 min read
Jan 26, 2024
Vegan Diet: Foods, Health Benefits, And Tips

Meat, dairy, and eggs are among the many animal items that are not allowed in a vegan or plant-based diet. Benefits may include helping with weight loss and lowering the chance of developing chronic illnesses.

A growing number of people are adopting vegan diets because of environmental, animal welfare, or health issues. According to a 2018 Gallup study, sales of plant-based foods are increasing, and 3% of Americans identify as totally vegan.

Vegan diets are often low in saturated fats and high in nutrients. According to research, a healthy diet helps prevent cancer, strengthen the heart, and reduce the incidence of type 2 diabetes .

On the other hand, individuals who consume primarily plant-based meals should be more knowledgeable about where to get specific minerals, such as calcium, iron, and vitamin B-12, which are typically found in omnivorous diet s.

In this piece, we examine the vegan diet in detail, including both its advantages and disadvantages in terms of health as well as crucial factors to take into account before implementing it. We also offer advice on how to follow a vegan diet and cooking suggestions.

What is a vegan diet?

Eating only plant-based foods is the vegan diet . This diet excludes all animal products, including as dairy, eggs, and meat. A few others refrain from consuming honey. Being vegan is a lifestyle decision for some people and a diet ary choice for others.

A vegan lifestyle may also involve avoiding items like clothing, soaps, and other goods made from animal parts or used in their production, such as leather and fur. Some people chose this lifestyle as a sustainable diet because of its benefits to the environment.

Vegetables, legumes, nuts, and seeds are frequently found in large amounts in vegan diets. Consuming a diverse selection of these foods will supply a lot of essential vitamins, minerals, protein, and health y fats.

However, those on this diet should be careful to receive certain elements that are typically found in animal products. Iron, protein, calcium, vitamin B-12, and vitamin D are some of these nutrients.

Vegan vs. vegetarian

While vegetarians abstain from eating meat (including that from cows, pigs, fowl, and fish), vegans only eat dairy products, eggs, or both. This is the primary distinction between vegetarians and vegans. Items containing substances derived from animals are not allowed in a vegan diet .

Due to the greater restrictions of the vegan diet , individuals must be more mindful of the sources of their nutrients in order to guarantee that they are getting enough of them each day.


Vegan diets can supply all the nutrients a person needs and can also reduce some of the potential hazards linked to toxic animal fats, according to study. Numerous health advantages of a vegan diet have been identified by research, some of which are listed here.

Better heart health

Numerous approaches exist for vegan diets to improve heart health .

A significant 2019 study found a correlation between an adult's decreased risk of heart disease and death and an increased consumption of plant-based diets and a decreased intake of animal foods.

Meat, cheese, and butter are examples of animal products that are the primary dietary sources of saturated fats. The American Heart Association (AHA) states that consuming certain fat-containing foods causes cholesterol levels to rise. The risk of heart disease and stroke is increased by high cholesterol.

AHA research links higher fiber intake from plant-based diets to improved heart health. The greatest sources of fiber are found in plant-based grains and vegetables, while animal products have very little to none at all.

Furthermore, individuals following a vegan diet typically consume fewer calories compared to those adhering to a typical Western diet. This moderate calorie intake can result in a lower body mass index (BMI) and a decreased likelihood of obesity, a significant risk factor for heart disease.

Lower cancer risk

A 2017 research found that consuming a vegan diet can cut one's risk of cancer by 15%. The fact that plant diets are rich in fiber, vitamins, and phytochemicals—chemicals that are physiologically active in plants and provide cancer protection—may be the cause of this health benefit.

There have been conflicting findings in studies examining the impact of nutrition on the risk of particular cancers.

Red meat is "probably carcinogenic," according to the International Agency for Research on Cancer, which also notes that studies have connected it predominantly to colorectal cancer but also to prostate and pancreatic cancer.

Additionally, processed beef is carcinogenic and may lead to colon cancer, according to the EPA.

These potential dangers disappear when red and processed meats are cut out of the diet .

Weight loss

Individuals who follow a vegan diet typically have a lower body mass index (BMI) than people who follow other diet s.

An investigation conducted in 2015 found that vegan diets were superior to omnivore, semi-vegetarian, and pesco-vegetarian diets in terms of macronutrient provision and the ability to reduce weight.

People can better control their weight by consuming fewer calories and fat from plant-based foods in place of animal-based foods, which are often high in fat.

But it's crucial to remember that consuming a lot of processed or high-fat plant-based foods—what some people refer to as a vegan diet consisting only of junk food—can cause un health y weight gain.

Lower risk of type 2 diabetes

A comprehensive research published in 2019 found that eating a plant-based diet can lower the risk of type 2 diabetes. Eating nutritious plant-based foods including fruits, vegetables, whole grains, nuts, and legumes has been associated with this benefit, according to the research.

Nutrients to consider on a vegan diet

A vegan diet eliminates certain food sources, so individuals must carefully arrange their meals to prevent diet ary shortages. Before switching to a vegan diet , people might want to consult a physician or nutritionist, particularly if they have any underlying medical issues.

Important nutrients that a vegan diet could be lacking in include:

  • Vitamin B-12: Animal products are the primary source of vitamin B-12. Red blood cells and neurons are shielded by it. Yeast spreads, nutritional yeast, and fortified cereals and plant milks are plant-based sources of this vitamin.
  • Iron: The health of the blood depends on iron. Dark leafy greens and beans are excellent sources.
  • Calcium: The health of your bones depends on calcium. Consuming leafy greens, tahini, and tofu will assist maintain health y calcium levels.
  • Vitamin D: This nutrient helps build stronger bones and teeth and offers protection against cancer and certain chronic illnesses. Vitamin D levels can be raised by regularly consuming foods fortified with vitamin D and by being outside in the sun.
  • Omega-3 fatty acids: EPA, DHA, and ALA are the three forms of omega-3 fatty acids, and they are vital for heart, eye, and brain health . Seaweeds and algae are the only plant sources of EPA and DHA; walnuts and flaxseeds are significant sources of ALA.
  • Zinc: Zinc is necessary for DNA damage repair and the immunological system. Zinc-rich foods include oats, beans, almonds, and nutritional yeast.
  • Iodine: The thyroid depends on iodine for proper operation. Seaweeds and fortified meals are examples of plant-based sources.

If someone is unsure about whether to take supplements or eat more foods that are fortified, they might want to consult their doctor.

Plant-based food ideas

It can be intimidating to go from an unrestricted diet , but there are lots of easy, delicious, and nutrient-dense ways to include essential vitamins and minerals in a vegan diet .

People can utilize plant-based substitutes for cow's milk. Plant milks often have fewer calories and less saturated fat than cow's milk. Manufacturers frequently add vitamins and minerals to enhance them.

Additionally, consumers can create their own or purchase plant-based cheeses, yogurts, and butters. See this page for alternatives to dairy products.

While many plant foods are excellent providers of protein, some people may worry about not getting enough of it on a vegan diet . Learn about the top plant-based protein sources.

Products made from soy, such tempeh, seitan, and tofu, give food a meat-like texture and serve as a source of protein.

The following wholesome items are frequently substituted for animal products in vegan recipes:

  • Tofu
  • Tempeh
  • Mushrooms
  • Potatoes
  • Jackfruit
  • Eggplant
  • Lentils
  • Beans and legumes
  • Cauliflower
  • Nuts
  • Peanut butter and other nut butters
  • Beets

Recipe ideas

There is a vast array of vegan diet recipes available on the internet. Among the instances are:

  • Vegan mac ‘n’ cheese
  • Sweet potato chickpea buddha bowl
  • Southwest tofu scramble
  • Vegan falafel burgers
  • Butternut, sweet potato, and red lentil stew
  • Coconut cauliflower curry
  • Quinoa black bean tacos
  • Healthy pasta salad

Online, there are a ton of vegan diet dessert recipes available:

  • Vegan cinnamon rolls
  • Apple buckwheat pancakes
  • Vegan avocado brownies
  • Peanut butter cookies
  • Vegan ice cream

Though it might need some trial and error, most people can discover a vegan diet meal plan that works for them.

In brief

There's an increasing trend toward vegan diets. Numerous health advantages of a vegan diet include weight loss , improved heart health, and a lower chance of developing chronic illnesses.

Additionally, studies indicate that vegan diet s are more environmentally friendly.

In order to prevent deficiencies, people who want to follow a vegan diet must carefully plan their meals and make sure they are obtaining enough essential nutrients.