Vegan Diets: Science-Backed Health Benefits?

Vegan diets have been linked to a number of health benefits, including reduced risk of heart disease, certain types of cancer, and improved blood sugar control. However, it is important to note that a vegan diet does not automatically guarantee good health. A well-planned vegan diet must include adequate calories and nutrients, as well as the necessary supplements, such as vitamin B12, vitamin D, and omega-3 fatty acids.

Weight loss

A vegan diet can be an effective way to lose weight. Research has shown that a vegan diet can lead to a reduction in body weight and body mass index (BMI).

A vegan diet can be an effective way to lose weight. Research has shown that a vegan diet can lead to a reduction in body weight and body mass index (BMI). Several studies have found that participants following a vegan diet lost more weight than those on a non-vegan diet. For example, a study by Barnard et al. showed that participants following a vegan diet lost an average of 12.8 pounds (5.8 kg), compared to 8.4 pounds (3.8 kg) in those following a non-vegan diet. Another study by Turner-McGrievy et al. found that participants on a vegan diet lost 9.3 more pounds (4.2 kg) in 18 weeks than those on a non-vegan diet.

The tendency to consume fewer calories on a vegan diet may be due to the higher intake of dietary fiber, which can help people feel full. The lower fat content of most vegan diets may also contribute to weight loss. However, when the diets were matched for calories, the vegan diet was no more effective than the non-vegan diet for weight loss.

It is important to note that not all vegan products are healthy. Packaged foods, including cookies, chips, and meat substitutes, can be vegan but still ultra-processed. Therefore, it is essential to prioritize whole, unprocessed plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds when following a vegan diet for weight loss.

• Focus on Whole Foods: Prioritize whole, unprocessed plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in fiber, vitamins, and minerals, which can support weight loss and overall health.
• Practice Portion Control: Emphasize the importance of portion control, even when consuming plant-based foods. Overeating can hinder weight management goals.
• Create a Calorie Deficit: A safe and effective weight loss approach is to create a calorie deficit of approximately 500-1,000 calories per day, which can lead to a sustainable weight loss of about 1-2 pounds per week.
• Optimize Protein Intake: Ensure adequate protein consumption by incorporating various plant-based protein sources such as legumes, tofu, tempeh, seitan, and plant-based protein powders. Protein aids in satiety, preserves lean muscle mass, and supports weight loss efforts.
• Understand the Role of Fats: Incorporate healthy fats into your diet in moderation, such as avocados, nuts, seeds, and plant-based oils. These fats provide satiety and contribute to overall satisfaction in meals.
• Balance Macronutrients: Encourage a balanced distribution of complex carbohydrates, proteins, and healthy fats in appropriate proportions. This balance supports sustained energy levels, promotes fullness, and aids in weight management.
• Consider Snacks: Promote healthy snacking habits by suggesting fresh fruits, raw vegetables, nuts, or homemade plant-based snacks. Encourage patients to be aware of portion sizes and choose nutrient-dense snacks as part of their daily calorie intake.
• Prioritize Physical Activity: Emphasize the importance of regular physical activity along with a vegan diet for weight management. Encourage patients to engage in activities they enjoy, such as walking, cycling, dancing, or participating in fitness classes. Also, emphasize the inclusion of strength and resistance activities at least twice a week to maintain lean muscle mass while losing weight.

Lower cholesterol

A vegan diet has been shown to lower cholesterol levels, reducing the risk of heart disease.

Cholesterol is a waxy substance produced by the liver that helps build cell membranes and produce hormones. Our bodies produce enough cholesterol to meet our needs, so we don't need to consume extra cholesterol through our diets. However, high cholesterol levels, specifically high levels of low-density lipoproteins (LDL) or "bad cholesterol", can dramatically increase the risk of a heart attack. This is because LDL particles contribute to atherosclerosis, or plaque formation in the arteries.

A vegan diet has been found to lower total cholesterol, LDL, and HDL levels when compared to omnivorous diets. Low-fat, plant-based diets typically reduce LDL levels by about 15-30%. Studies have shown that heart disease patients who continue to eat animal products still tend to get worse over time. Those who adopt a low-fat, plant-based diet, exercise daily, avoid tobacco, and manage stress have the best chance of preventing and reversing heart disease.

In one study, researchers reviewed 30 trials, including a total of nearly 2,400 people, published over the past four decades. All participants were randomly assigned to follow either a vegetarian diet (including dairy and eggs but no meat), a vegan diet (omitting all animal products), or an omnivorous diet (including meat and dairy products). The average duration of the diets was 29 weeks. Compared with people eating an omnivorous diet, those following a vegan diet experienced average drops in levels of total cholesterol, LDL cholesterol, and apolipoprotein B of 7%, 10% and 14%, respectively, from levels measured at the start of the study. Apolipoprotein B is a particle found on LDL as well as other artery-clogging lipoproteins in the blood.

Another study found that a plant-based diet, low in saturated fat and cholesterol but rich in fiber, nutrients, and phytochemicals, reduced total and LDL cholesterol significantly more than a standard low-fat diet.

In addition to lowering cholesterol, a vegan diet can also help manage diabetes by lowering A1C levels. However, it's important to note that a vegan diet doesn't automatically guarantee good health. It's still possible to be overweight or malnourished on a vegan diet. It's important to know which foods to avoid and which foods to seek out, regardless of diet choice.

Lower risk of certain cancers

A vegan diet may lower your chances of getting certain types of cancer, such as colon cancer. Research has shown that vegans, who don't eat any animal products, have the lowest rates of cancer of any diet. Vegetarians, who avoid meat but may eat fish, eggs, and dairy, have the second-lowest rate.

Diets rich in plant foods have been associated with a lower risk of cancer, while eating red and processed meat increases the risk of colorectal cancer and may increase the risk of other cancers. This is partly because plant-based foods contain phytochemicals, which protect the body from damage and interrupt processes in the body that encourage cancer production.

For example, phytochemicals such as antioxidants neutralise damage processes while protecting and restoring cells. Some foods that contain high levels of antioxidants include dark chocolate, apples, avocados, artichokes, red cabbage, tea, coffee, nuts, and grains.

Another phytochemical, carotenoids, are fat-soluble compounds that are naturally present in many fruits, grains, oils, and vegetables such as carrots, sweet potatoes, spinach, and leafy greens. They have been linked to reducing the risk of heart disease, cancer, macular degeneration, and cataracts.

Additionally, plant-based diets are high in natural fiber, which has been shown to reduce the risk of breast and colorectal cancer. Young women who ate the most fiber-rich diets were 25% less likely to get breast cancer later in life. Other research finds that each 10 grams of daily fiber could lower the risk of colorectal cancer by 10%.

However, it's important to note that while vegan and vegetarian diets may help lower cancer risk, they can also be short on certain nutrients. For example, vitamin B12, which is important for energy levels, is mainly found in animal products, so vegans may need to take supplements or eat fortified foods to get enough.

Manage diabetes

A vegan diet can be a healthy choice for people with diabetes, but careful planning is required to ensure it covers all nutritional needs.

Blood Sugar Management

A vegan diet can help improve blood sugar management, with one 12-week study showing slightly improved blood sugar management in people with diabetes who followed a vegan diet compared to a conventional diabetes diet.

Insulin Sensitivity

Vegan diets may also improve insulin sensitivity, with research noting that those who switched to a low-fat vegan diet had greater decreases in their HOMA-IR (a measure of insulin resistance) than those eating a normal diet. This is likely due to the lower fat and calorie content of vegan diets, which can aid weight loss and improve insulin sensitivity.

Weight Management

Vegan diets are often lower in fat and calories than omnivorous diets, which may make it easier to lose weight. Losing weight can, in turn, improve insulin sensitivity.

Nutrient Deficiencies

People on vegan diets are at a higher risk of certain nutrient deficiencies, particularly vitamin B12, vitamin B6, niacin, iron, calcium, omega-3 fats, iodine, and zinc. However, these deficiencies can be avoided by supplementing or including plant-based foods that are good sources of these nutrients.

Protein and Amino Acids

It can be challenging to get enough protein and the right variety of amino acids on a vegan diet. Most vegan protein sources are considered incomplete, meaning they don't contain all the essential amino acids in the right amounts. It's important to mix up protein sources and get protein from various plant-based sources each day.

Carbohydrate Intake

It's easy to overdo it on carbs on a vegan diet, as plant foods tend to be higher in carbs than animal foods. Excessive carb intake can affect blood sugar levels, so it's important to moderate intake and include non-carb foods in meals to reduce the impact on blood sugar.

Tips for Success

• Plan meals ahead and always have some healthy snacks on hand.
• Eat plenty of non-starchy vegetables, which are low in carbs but high in fiber and nutrients.
• Balance each meal and snack with carbs, fats, and protein, along with some non-starchy vegetables.
• Supplement wisely by getting a blood test to identify any deficiencies and then taking the necessary supplements.
• Mix up protein sources to ensure you're getting a variety of essential amino acids.
• Monitor your blood sugar regularly, especially if you're on a vegan diet, to stay aware of your blood sugar patterns.

Pitfalls to Avoid

• Excessive intake of highly processed vegan foods, which are often loaded with sugar and additives and poor in fiber and protein.
• Meals or snacks that primarily consist of carbs and contain little protein or fat. It's important to include protein and healthy fats to reduce the impact of carbs on blood sugar and enhance feelings of fullness.

Sample Vegan Meal Plan for Diabetes

• Breakfast: Eggless French toast with fresh fruit.
• Snack: Hummus with baby carrots and celery.
• Lunch: Forbidden rice, tempeh, and vegetable power bowl.
• Snack: Oven-baked crispy kale chips and roasted almonds.
• Dinner: Vegan Thai yellow curry with chickpeas and potatoes.
• Snack: Chocolate almond butter protein balls.

Other Helpful Diets for Diabetes

While a vegan diet can be beneficial for people with diabetes, it is not the only research-backed option. Other diets that can help manage diabetes include the Mediterranean diet and a low-carb diet.

Reduce inflammation

Inflammation is an immune response that occurs in the body when cells are signaled to heal damage. This is called acute inflammation, and it is a necessary part of the healing process. However, when inflammation becomes chronic, it can cause more harm than good. Chronic inflammation has been linked to several life-threatening diseases, including cancer, heart disease, diabetes, asthma, osteoporosis, and Alzheimer's.

A vegan diet can help reduce inflammation and its adverse effects on the body. Here are some ways in which a vegan diet can help reduce inflammation:

Vegetables

Vegetables are packed with anti-inflammatory and antioxidant properties. Some of the best choices include kale, spinach, cauliflower, carrots, beets, and sea vegetables. It is recommended to consume a daily minimum of four to five servings of raw, slow-cooked, lightly simmered, or steamed veggies instead of frying, roasting, or grilling. Adding vegetables to every meal, including breakfast, is a great way to boost your anti-inflammatory intake.

Fruits

Fruits are also rich in anti-inflammatory compounds, especially those with lower natural sugar content, such as strawberries, raspberries, blueberries, and pink grapefruit. Dr. Andrew Weil, an integrative medicine guru, recommends reducing the intake of high-sugar tropical fruits and replacing them with organic, seasonal, or frozen varieties in a range of colors.

Healthy Fats and Omega-3 Fatty Acids

Consuming five to seven servings per day of omega-3 fatty acids and healthy fats found in nuts, nut oils, flax seeds, chia seeds, and extra virgin olive oil can help reduce inflammation. Additionally, marine sources like algae and phytoplankton, available in tonic or supplement forms, are excellent additions to a vegan diet.

Spices

Spices like turmeric, ginger, hot red peppers, and garlic are natural anti-inflammatory agents and should be added generously to meals. Turmeric, for example, contains enzyme inhibitors that help reduce swelling and pain. Similarly, garlic contains sulfur compounds that boost the immune system and help fight diseases.

Green Tea

Green tea is rich in catechins, which are antioxidant compounds that help reduce inflammation. It is a clean source of energy and also boosts metabolism, making it a great choice for athletes or individuals with active lifestyles.

Whole Grains

Whole grains digest slowly, helping to keep blood sugar levels low. Spikes in blood sugar, often caused by refined carbohydrates, can increase inflammation in the body. Some excellent choices for whole grains include brown rice, quinoa, barley, and steel-cut oats. Millet, teff, and wild rice are also highly alkaline choices, which can further help reduce inflammation.

Supplements

While a well-planned vegan diet provides numerous anti-inflammatory benefits, additional supplements can help fill in any nutritional gaps. Look for supplements that include vitamin C, vitamin E, and mixed carotenoids, which have anti-inflammatory and antioxidant properties.

It is important to note that a vegan diet should be carefully planned to ensure adequate nutrient intake and avoid potential deficiencies. Additionally, reducing stress and adopting a healthy and active lifestyle can also contribute to reducing inflammation and improving overall health.

Frequently asked questions