THL
The health benefits of plant-based eating, explained.
More and more people are adopting vegan diets for health reasons following growing research showing that eating animals can be detrimental to our health. In fact, a growing number of studies are now indicating that ditching animal products can result in a wide array of health benefits.
So, what health benefits could you see if you switch to a plant-based diet? Let’s take a look.
What is a vegan diet?
Eating a vegan diet means eating anything you want - as long as it doesn’t come from an animal. This includes meat, dairy, eggs, gelatine, and honey.
Vegans also avoid animal products in drinks such as wine and beer, which can be made using animal products such as isinglass, which is derived from fish swim bladders.
Are vegan diets healthy?
As with any diet, a vegan diet is as healthy (or unhealthy) as you make it. But there is ample evidence to show that, if done well, there can be many health benefits to going vegan.
Vegans tend to eat more fruits and vegetables than the average non-vegan. This means consuming more heart and gut-healthy fibre, and greater amounts of certain nutrients such as vitamin E, vitamin K, and folate.
Vegans also tend to have a lower body mass index (BMI) and lower risk of some diseases like bowel cancer that can be caused by processed meats.
What are the long-term risks and benefits of a vegan diet?
Some health researchers believe that more studies are needed regarding the long-term health impacts of vegan diets. But so far, research shows us that people on vegan diets may have a higher risk of bone fractures as they age, which may be partly due to their typically lower BMI.
They are also at more risk of B12 deficiencies if not adequately supplementing, which left untreated can lead to cognitive and nervous system issues. Vegans should take B12 supplements for this reason.
Some evidence does point to vegan diets being beneficial when it comes to diseases that typically develop in older age. In a large-scale EPIC-Oxford study, researchers found that lower intake of saturated fat and higher intake of fibre, typical of a vegan diet, can be beneficial for long-term health. In addition, eating more fruits and vegetables has been linked to longevity.
What about a vegetarian diet?
While vegans leave all animal products off their plates, vegetarians eat eggs, dairy, and honey. Studies have found that vegan and vegetarian diets have similar benefits overall compared to omnivorous diets. Both tend to be low in saturated fat and cholesterol, though vegan diets tend to win out, as dairy can be high in both, while eggs are high in cholesterol.
On other dietary markers, vegans tend to do better than vegetarians in regards to body weight control and blood pressure.
What are the health benefits of a vegan diet?
Heart health
Heart disease is the world’s leading cause of death among non-contagious diseases. Vegans, though, have around a 21% lower risk of developing it.
Studies that have looked at the impact of vegan diets on improving heart health don’t typically take into account what types of vegan food are consumed, suggesting that the most important factor may be the lack of red and processed meat.
Lower cancer risk
The link between cancer and the consumption of red and processed meat - such as bacon and salami - is well-known.
The World Health Organization classifies processed meat as a type 1 carcinogen, meaning there’s enough convincing evidence that processed meat causes colorectal cancer in particular.
So it’s not surprising that vegan (and vegetarian) diets are associated with a lower risk of cancer, as vegans typically eat more dietary fibre than omnivores and have lower levels of inflammation. The risk of breast cancer also appears to be lower for women eating plant-based diets.
Weight
Obesity is now considered a global epidemic, with one in eight people obese, and almost half the world considered overweight.
Eating a vegan diet can help people lose weight, as shown by studies such as the now famous Stanford Twin Study. In the study, one twin from 22 identical pairs was put on a healthy vegan diet, while the other ate a healthy omnivorous diet. By the end of the eight week study, the vegan twins had lost more weight and had better cardiovascular health than their omnivorous twins.
Several other studies have found that plant-based eaters have lower BMI and waist circumferences than omnivores, which lowers their risk of developing certain diseases associated with being overweight.
Lower risk of type 2 diabetes
Type 2 diabetes is on the rise globally, and is more likely to develop in people who are overweight.
Research shows that a vegan diet is an “effective tool” in preventing and managing diabetes, and that vegans are half as likely to become diabetic as omnivores. Even eating a small amount of meat in a week appears to increase the risk of the disease.
How practical is a vegan diet?
Today it is easier than ever to be vegan in many countries, with meat and dairy alternatives available at most supermarkets, and vegan options available on many restaurant menus.
However, it may be more or less practical for some people to be vegan, depending on the availability of certain foods, stores and restaurants in your region. As per the Vegan Society’s definition, veganism is “a philosophy and way of living which seeks to exclude - as far as is possible and practicable - all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.”
What to eat on a healthy vegan diet
Plenty of healthy whole foods are naturally vegan, like vegetables, fruits, nuts, beans, seeds and grains. Learning a few new recipes that prioritise whole foods that are accessible at your local supermarket can be a great way to start eating vegan.
Also, get familiar with plant proteins like tofu and tempeh, and you’ll be amazed how varied and delicious a healthy vegan diet can be.
Do plants contain enough protein?
Contrary to popular belief, it’s easy to get all the protein you need from plant sources.
The average adult needs around 50 grams of protein per day, though this will vary depending on age, size, gender, and how active you are. Just 100g of tofu has around 16.5g of protein.
Is a vegan diet healthy while pregnant or breastfeeding?
According to health experts, being vegan is considered safe for pregnant and breastfeeding women (as well as children) so long as all dietary needs are being met.
The NHS says that the key nutrients to prioritise are iron, vitamin B12, vitamin D, calcium, and iodine. Taking supplements and eating fortified foods like cereals and plant-based milk can help to ensure that all dietary bases are covered.
What are important nutrients to consider in a vegan diet?
There are some nutrients that are more difficult to consume or absorb in required amounts while on a vegan diet. But it is possible to get everything you need without resorting to eating animal products, by eating the right things, eating fortified foods, and supplementing when necessary.
Vitamin B12
Vitamin B12 is essential for nerve function and producing red blood cells. It’s not naturally found in plant foods, but vegan foods such as plant milks and cereals can be fortified with B12. Nutritional yeast and Marmite will also provide some B12. Supplements are often recommended to prevent becoming deficient.
Iron
Iron is needed to make red blood cells, which carry oxygen throughout the body. Many plant foods contain iron, such as leafy green vegetables, legumes, tofu, and fortified foods. Heme iron is only found in animal-based foods, and is easier to absorb. Plant-based iron is non-heme and is a bit harder for the body to absorb. For this reason it is recommended to eat plant-based iron sources paired with foods rich in vitamin C, like oranges or tomatoes, as this helps to optimise absorption.
Calcium
Calcium makes our bones and teeth healthy and strong. Tofu, leafy green vegetables, sesame seeds, and fortified plant milks are all good sources of calcium.
Vitamin D
We get most of our vitamin D through exposure to sunlight. It keeps bones, teeth, and muscles healthy. But many of us in the UK are at risk of vitamin D deficiency, especially over the winter months and therefore everyone is advised to take supplements during this time.
Some vegan products, like plant milks, are fortified with vitamin D. There are also vegan vitamin D supplements (non-vegan versions use lanolin, from sheep wool).
Omega-3 fatty acids
Omega-3 fatty acids contribute to heart, brain, and eye health. Fish or fish oil supplements are often taken to meet omega-3 needs, but it’s possible for vegans to get alpha-linolenic acid (ALA), a type of omega-3, from flaxseeds, chia seeds, hemp seeds, walnuts, and canola oil.
Vegans can also cut out the fish 'middle man' by taking algal oil supplements, as these provide two other important types of omega-3s: DHA and EPA.
Zinc
Zinc supports a range of body functions, including immune system, eye and skin health. Legumes, tofu, nuts, seeds, and whole grains are all great plant-based sources of zinc.
Iodine
Iodine helps the thyroid to function properly. Iodized salt, seaweed, and certain fortified foods are good vegan food sources of iodine. It can also be taken in a supplement.
The bottom line
A vegan diet rich in whole, plant-based foods, supplemented when needed, can offer a balanced and delicious way of eating. And a vegan diet doesn’t just benefit your own health, but the health of the planet and the animals, too.
If you don’t want to make the big switch overnight, try it one day a week, increasing slowly, as you learn new recipes and start to enjoy the many benefits of eating animal-free.
If you're concerned about the welfare of animals raised for food, you can join our campaigns.
