Vegan Diet: Expanding Life Or Limiting Years?

A vegan diet is based on plants and foods made from plants. Vegans do not eat foods that come from animals, including meat, dairy products, and eggs. A well-planned vegan diet can be healthy and provide all the nutrients that the body needs.

There are several purported health benefits to a vegan diet. Firstly, it can help with weight loss. Many studies suggest that vegans tend to be thinner and have lower body mass indexes (BMIs) than non-vegans. A vegan diet may also help maintain heart health by lowering cholesterol levels and reducing the risk of heart disease. In addition, a vegan diet may offer some protection against type 2 diabetes and certain cancers. For example, vegans tend to have lower blood sugar levels and higher insulin sensitivity, and may have a lower risk of developing type 2 diabetes. Finally, a vegan diet may also improve kidney function.

However, it is important to note that not all vegan diets are created equal. Poorly planned vegan diets may not provide sufficient amounts of certain nutrients, such as vitamin B12, vitamin D, calcium, and iron. As such, it is important for vegans to be mindful of their nutritional intake and consider taking supplements if necessary.

Lower risk of heart disease

A vegan diet is linked to a lower risk of heart disease. Observational studies comparing vegans with vegetarians and non-vegetarians report that vegans may benefit from up to a 75% lower risk of developing high blood pressure. Vegans may also have a lower risk of dying from heart disease, although more studies are needed to understand the relationship.

Several randomised controlled studies report that vegan diets are much more effective at reducing blood sugar, LDL (bad) cholesterol, and total cholesterol levels than the diets they are compared with. This may be particularly beneficial to heart health, since reducing high blood pressure, cholesterol, and blood sugar levels may reduce the risk of heart disease by as much as 46%.

A well-balanced vegan diet includes plenty of whole grains and nuts, both of which are good for your heart. Vegan diets may benefit heart health by significantly reducing the risk factors that contribute to heart disease.

Vegan diets are generally higher in fibre, which has been found to reduce LDL cholesterol. Research has also found that the consumption of whole grains, which include the bran, germ, and endosperm, and are relatively rich in fibre, reduces cardiovascular risk factors.

Vegan diets are also generally lower in bio-available phosphate, where high phosphate levels are associated with increased risk. Vegans must be careful, however, to avoid overconsumption of refined carbohydrates (as for example white-flour products, white rice, and sugar), as this reduces HDL, which removes excess LDL cholesterol from the bloodstream.

Vegan diets are also generally higher in vitamin B12 and omega-3 fatty acids, which are known to contribute to good heart health.

Vegan diets are also generally lower in total and saturated fats, which are associated with elevated risk.

Vegan diets are also generally higher in potassium, magnesium, and vitamin K, which are important contributors to bone health.

Vegan diets are also generally lower in sodium, trans fats and processed meats, which are associated with elevated risk.

Vegan diets are also generally higher in folate, vitamins A, C, and E, which are known to contribute to good heart health.

Lower risk of certain cancers

A vegan diet can help lower the risk of certain cancers. Research suggests that a vegan diet is associated with a lower risk of developing cancer as a whole. This is because a vegan diet is rich in phytochemicals, which are chemical compounds that protect the body from damage and interrupt processes in the body that encourage cancer production. Phytochemicals also decrease inflammation.

Plant-based diets are high in natural fibre, which has been shown to reduce the risk of breast and colorectal cancer. A study found that young women who ate the most fibre-rich diets were 25% less likely to get breast cancer later in life. Another study found that each 10 grams of daily fibre could lower the risk of colorectal cancer by 10%.

Vegan diets are also associated with a lower risk of developing prostate, breast, stomach, and colorectal cancers. This is because a vegan diet does not contain meat, and meat is thought to promote certain types of cancers. For example, eating too much red meat or processed meat can increase the risk of colon cancer and oesophageal cancer.

However, it is important to note that vegan diets may be low in certain nutrients, such as vitamin B12, vitamin D, calcium, and iron, which are important for maintaining a healthy body and reducing the risk of cancer. Therefore, it is essential to choose whole plant foods and fortified foods, or consider taking supplements to ensure adequate nutrient intake.

Lower risk of diabetes

A vegan diet is based on plants and foods made from plants. Vegans do not eat foods that come from animals, including dairy products and eggs. A vegan diet can be beneficial for people with type 2 diabetes.

A vegan diet is thought to lower the risk of complications for people with type 2 diabetes. It is also thought to lower the risk of developing type 2 diabetes. Vegans tend to have lower blood sugar levels and higher insulin sensitivity.

A 2006 study reported that a vegan diet lowers blood sugar levels in people with diabetes more than the recommended diet from the American Diabetes Association (ADA). In a 2009 study, 43% of participants following a vegan diet were able to reduce their dosage of blood sugar-lowering medication, compared with only 26% of participants who followed an ADA-recommended diet.

Vegan diets may reduce the risk of type 2 diabetes

Vegan diets are particularly effective at reducing blood sugar levels and may help prevent further medical issues from developing.

Vegan diets are linked to a lower risk of heart disease

Observational studies comparing vegans with vegetarians and non-vegetarians report that vegans may benefit from up to a 75% lower risk of developing high blood pressure.

Vegan diets are linked to a lower risk of certain cancers

Vegan diets generally contain more soy products, which may offer some protection against breast cancer.

Vegan diets are linked to a lower risk of arthritis

A few studies have reported that a vegan diet has positive effects on people with different types of arthritis.

Improved kidney function

A vegan diet may improve kidney function and lower the risk of developing chronic kidney disease. Plant-based diets are rich in fibre, vitamins, and minerals, which help lower the risk of heart disease and other health problems.

A vegan diet can help manage weight, blood pressure, and diabetes. It can also help to lower the risk of diabetes complications. A 2006 study reported that a vegan diet lowers blood sugar levels in people with diabetes more than the recommended diet from the American Diabetes Association.

A vegan diet can also help to slow the progression of chronic kidney disease, type 2 diabetes, high blood pressure, and heart disease. It can also help to lower the risk of developing these conditions.

A vegan diet can reduce the acid load on the kidneys, which can otherwise be caused by the high consumption of meat and refined cereals. It can also help to lower the risk of hyperphosphatemia, which is a known cause of cardiovascular mortality in chronic kidney disease.

A vegan diet can also help to improve antioxidant levels. Antioxidants are compounds found in food that help protect your cells from damage. They are abundant in plant-based foods, such as fruits and vegetables.

However, a poorly planned vegan diet may not provide sufficient amounts of vitamin B12, niacin, riboflavin, vitamin D, calcium, iodine, selenium, or zinc.

Lower risk of arthritis

A vegan diet may reduce the risk of arthritis. Arthritis is an inflammatory condition, and a vegan diet is known to have anti-inflammatory properties. A vegan diet is rich in fruits, vegetables, legumes, nuts, seeds, and whole grains. These foods are packed with phytochemicals (plant-based compounds) that contain antioxidants, flavonoids, and carotenoids, all of which help reduce inflammation and protect tissues from oxidation damage.

Several studies have shown a link between a vegan diet and reduced arthritis symptoms. A 2015 study published in Complementary Therapies in Medicine found that a vegan diet for three weeks significantly reduced C-reactive protein (CRP), a key marker for acute and chronic inflammation. Similarly, a 2017 meta-analysis of 17 studies published in Public Health Nutrition found that following a vegan diet for two or more years was associated with lower CRP levels.

Another study published in the American Journal of Lifestyle Medicine found that a vegan diet helped reduce pain and inflammation associated with rheumatoid arthritis by 53%. The study included 44 adults with rheumatoid arthritis who followed a vegan diet for four weeks, followed by the elimination of inflammation-causing foods for three weeks. The average number of swollen joints fell from 7 to 3.3 in the vegan diet group.

In addition to reducing inflammation, a vegan diet can also help with weight loss, which is beneficial for arthritis management as it reduces pressure on the joints.

However, it is important to note that more research is needed to fully understand the link between a vegan diet and arthritis. While a vegan diet may help reduce symptoms, it should not be the sole treatment for arthritis, and medication may still be necessary to prevent joint damage.

Tips for Adopting a Vegan Diet

If you are considering adopting a vegan diet to help manage arthritis, here are some tips to get you started:

• Start slowly by eliminating red and processed meat from your meals first.
• Make gradual changes by having a "meatless Monday" or a meat-free meal and then gradually expand from there.
• Try vegan versions of your favourite recipes, such as lasagna or spaghetti.
• Include plenty of fruits, vegetables, legumes, nuts, seeds, and whole grains in your diet.
• Ensure you are getting enough essential nutrients like vitamin B12, vitamin D, calcium, and iron, either through fortified foods or supplements.
• Consult with your doctor and seek guidance from a registered dietitian before making any significant dietary changes.

Frequently asked questions