A vegan or vegetarian diet excludes all animal products, including meat, dairy and eggs. When people follow this diet correctly, it can be very nutritious, reduce the risk of chronic diseases, and help with weight loss.
Most people pursue vegetarian or vegan diets due to health, animal welfare, or environmental concerns. A 2018 Gallup poll reported that about 3% of the US population is strictly vegetarian, noting that sales of plant-based foods are on the rise.
Vegan diets are rich in nutrients and unsaturated fat. Research shows that this diet can improve heart health, protect against cancer, and reduce the risk of type 2 diabetes.
However, people who eat only plant foods need to be more aware of how to obtain certain nutrients, including iron, calcium, and vitamin B-12, that they would normally get from an omnivorous diet.
A vegan diet includes only foods that are made from plants. Those who follow this diet avoid eating animal products including meat, dairy and eggs. Some people also avoid eating honey. For some, being vegan is a dietary choice, while for others, it's a lifestyle choice.
People who choose a vegan lifestyle avoid clothes, soaps and other products that have parts of leather or animal fur. Some adopt this lifestyle as a sustainable diet because of the environmental benefits.
Vegan diets include lots of fruits, vegetables, beans, nuts, and seeds. Eating these foods provides a wide range of important vitamins, minerals, healthy fats and protein.
However, people who follow this diet should be careful about the main nutrients that people usually get from animal products. These nutrients include iron, protein, calcium, vitamin B-12 and vitamin D.
Vegan vs Vegetarian
The main difference between vegetarians and vegans is that although vegetarians do not eat meat (including beef, pork, chicken, and fish), they do consume dairy, eggs, or both. A vegan diet does not include all products containing animal ingredients.
A vegan diet is more restrictive, as people need to know where their nutrients are coming from to ensure that they are meeting their daily diet.
Health benefits of a vegan diet
Vegan diets can provide all the nutrients a person needs and eliminate the potential risks reported from animal fats. Research has provided the following benefits for a vegan diet, including:
Better heart health
Vegan diets like the Dash diet can improve heart health in several ways.
A large 2019 study linked higher consumption of plant foods and lower consumption of animal foods to a reduced risk of heart disease and death in adults.
Animal products—including meat, cheese, and butter—are the main dietary sources of saturated fat. According to the American Heart Association (AHA), eating foods that contain these fats raises cholesterol levels. High cholesterol levels increase the risk of heart disease and stroke.
Plant-based foods are rich in fiber, which improves heart health, according to the AHA. Animal products have less or no fiber, while vegetables and plant-based grains are the best sources.
In addition, people on a vegan diet usually consume fewer calories than those on a standard Western diet. A moderate caloric intake can lead to a lower body mass index (BMI) and lower risk of obesity, which is a major risk factor for heart disease.
Reducing the risk of cancer
According to a 2017 review, following a vegan diet may reduce a person's risk of cancer by 15%. This health benefit may be because plant foods are rich in fiber, vitamins, and phytochemicals, and the biologically active compounds in them prevent cancer.
Research on the effect of diet on the risk of certain cancers has produced mixed results.
However, the International Agency for Research on Cancer reported that red meat is "probably carcinogenic," noting that research has linked it primarily to colon cancer, as well as prostate and pancreatic cancer.
It has also been reported that processed meat is carcinogenic and may cause colon cancer.
Eliminating red and processed meats from the diet eliminates these possible risks.
Lose weight with a vegan diet
People who follow a vegan diet have a lower body mass index (BMI) than other diets.
In a 2015 study, researchers reported that vegan diets were better for weight loss and nutrient supply than omnivorous, semi-vegetarian, and vegetarian diets.
Many animal foods are high in fat and calories, so replacing these foods with low-calorie plant foods can help people control their weight.
It's important to note that eating too much processed or high-fat plant food—which some use as a vegan diet—can lead to unhealthy weight gain.
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