Vegan Diet: Healthy, Happy, And Humane

A vegan diet, which excludes all animal products, has been linked to a wide range of health benefits. These include a reduced risk of heart disease, certain types of cancer, and diabetes, as well as improved digestive health, weight management, and skin health. Vegan diets are typically rich in fibre, antioxidants, and beneficial plant compounds, and are often lower in calories and saturated fats. However, careful planning is required to ensure adequate intake of certain nutrients such as vitamin B12, calcium, and iron.

May support weight loss

A vegan diet may help with weight loss or maintaining a healthy weight. This is due to its focus on low-calorie, nutrient-dense foods. Plant-based meals are often naturally lower in calories and saturated fats.

A US study comparing the nutritional quality of a number of diets showed that a balanced vegan diet has the lowest total energy intake, a better fat profile, and the highest dietary fibre levels when compared to omnivore and lacto-ovo-vegetarian diets. A greater fibre intake means meals are more satiating, making you less likely to snack and potentially better connects you with your hunger signals.

Observational studies suggest that vegans tend to be thinner and have lower body mass indexes (BMIs) than non-vegans. Several randomised controlled studies—the gold standard in scientific research—report that vegan diets are more effective for weight loss than the diets they are compared with. A small study found that people eating a low-fat, high-fibre vegan diet lost more weight than those eating a conventional low-fat diet. Participants following a vegan diet lost an average of 13 lbs (6 kg) over 16 weeks, while those following the Mediterranean diet did not see any weight loss.

Vegan diets may help to promote weight loss without the need to actively focus on cutting calories. More research is needed to understand why a vegan diet may be effective for weight loss.

May reduce the risk of certain cancers

A vegan diet may reduce the risk of certain cancers. According to the World Health Organization, at least one-third of all cancers can be prevented by factors within one's control, including diet.

A vegan diet is typically rich in plant-based foods such as legumes, fruits, and vegetables, which have been shown to reduce cancer risk. A 2017 study found that vegans may benefit from a 15% lower risk of developing cancer. Eating legumes regularly may reduce the risk of colorectal cancer by 9-18%. The National Cancer Institute also reports that eating more plant-based foods reduces the risk of several types of cancer, including stomach, lung, mouth, throat, colon, prostate, and pancreatic cancers.

A vegan diet may also help to reduce the risk of prostate cancer. A 2016 study published in the American Journal of Clinical Nutrition found that vegan diets were linked to a 35% lower risk of prostate cancer compared to non-vegetarian diets.

In addition, vegan diets are typically lower in smoked and processed meats, which are thought to promote certain types of cancers. By avoiding these foods, vegans may further reduce their risk of cancer.

However, it is important to note that these studies are observational and do not establish a direct causal relationship between a vegan diet and reduced cancer risk. Nonetheless, increasing the consumption of plant-based foods and reducing the intake of processed and smoked meats is generally recommended for cancer prevention.

May be beneficial for gut health

A vegan diet may be beneficial for gut health. Research suggests that eating a varied plant-based diet can make positive and rapid changes to our gut microbiome, encouraging the growth of beneficial microbes and increasing the number of different types of microbes.

A healthy gut microbiome is important as it influences how we think, feel, and how healthy we are. A more varied diet leads to a more diverse microbiome, which is better at adapting to fighting disease. A loss in species diversity in the gut has been associated with a number of negative disease outcomes.

Vegan diets are typically rich in fibre, which promotes healthy digestion and regular bowel movements. High-fibre diets are associated with a reduced risk of constipation and other colon-related issues.

A wholefood vegan diet also tends to supply plenty of lower glycaemic index (GI) foods, which are rich in dietary fibre. Including wholegrains in the diet helps to stabilise blood sugar because the wholegrain helps slow digestion, acting as a physical barrier.

May be anti-inflammatory

A vegan diet may be anti-inflammatory due to its rich antioxidant content from whole foods, fruits, and vegetables, as well as the absence of trigger foods. This can lead to a reduction in inflammatory reactions associated with conditions like rheumatoid arthritis and osteoarthritis.

The anti-inflammatory benefits of a vegan diet may be attributed to the following factors:

• Antioxidant-Rich Whole Foods: A vegan diet typically includes a diverse range of antioxidant-rich whole foods, such as fruits, vegetables, legumes, and nuts. These foods are known for their anti-inflammatory properties and can help reduce inflammation in the body.
• Abundance of Fruits and Vegetables: The high consumption of fruits and vegetables in a vegan diet provides a wide range of anti-inflammatory compounds, including polyphenols and other beneficial plant chemicals.
• Fewer Trigger Foods: A vegan diet eliminates certain trigger foods that are often associated with inflammatory responses. By avoiding these trigger foods, individuals may experience a reduction in inflammation and related joint pain or swelling.
• Improved Gut Health: The high fibre content of a vegan diet promotes a healthy gut microbiome, which is linked to reduced inflammation in the body. A diverse gut microbiome, supported by a varied plant-based diet, can lead to a stronger immune system and improved overall health.
• Weight Management: Vegan diets are often associated with weight loss and lower body mass indexes (BMIs). Carrying excess weight can increase inflammation in the body, so maintaining a healthy weight through a well-planned vegan diet may help reduce overall inflammation.

Overall, the anti-inflammatory benefits of a vegan diet may provide relief from certain inflammatory conditions and contribute to improved health and well-being. However, it is important to note that individual results may vary, and further research is needed to fully understand the anti-inflammatory effects of a vegan diet.

May support healthy skin

Epidemiological studies have shown that a vegan diet may support healthy skin. This is due to the higher intake of foods such as fruits and vegetables, which are rich in plant defence chemicals called polyphenols, as well as vitamins C and E, which are key skin-supporting nutrients.

A vegan diet may also have benefits for skin conditions such as acne, psoriasis, atopic dermatitis, and skin ageing. The high fruit and vegetable intake, low levels of sodium (salt), and saturated fat all contribute to the potential skin benefits of a vegan diet.

In addition, a well-planned vegan diet that includes fortified foods is associated with better health due to its high dietary fibre content and plentiful supply of food sources rich in folate, vitamins C and E, and the minerals potassium and magnesium.

However, it is important to note that a vegan diet may not be suitable for everyone and may require careful planning to ensure adequate nutrient intake.

Frequently asked questions