The benefits of a vegan diet are becoming well known—from healthier weights and reduced disease risk to helping animals and Mother Earth.
But when it comes to specifics—such as how exactly a vegan diet can benefit you—here are some results:
Health Benefits of a Vegan Diet
Vegan diets have been shown by countless studies to offset disease, from heart disease and type 2 diabetes to colorectal cancer.
They not only improve “body weight, blood sugar levels, and ability to control cholesterol, but also emotional states, including depression, anxiety, fatigue, sense of well-being, and daily functioning.”
Dr. Michael Greger notes that “Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole plant foods.”
Harvard reports that multiple studies have linked plant-based protein instead of meat to increased longevity and a “10% decrease in death from any cause.”
In particular, “Replacing eggs and red meat with plant proteins appeared to reduce death risk by as much as 24% in men and 21% in women.”
One report notes that vegan diets provide “more fiber, antioxidants, and beneficial plant compounds. They also appear to be richer in potassium, magnesium, folate, and vitamins A, C, and E.”
A clinical trial in Jama found that “compared with an omnivorous diet, a vegan diet confers potential cardiovascular benefits from improved diet quality (i.e., higher consumption of vegetables, legumes, fruits, whole grains, nuts, and seeds).”
“The findings from this trial suggest that a healthy plant-based diet offers a significant protective cardiometabolic advantage compared with a healthy omnivorous diet.”
A Vegan Diet Also . . .
- Reduces inflammation.
- Slams oxidative stress.
- Strengthens telomeres.
- Ramps ATP.
- Boosts circulation.
- Improves digestion.
- Supports the biome.
- Boosts the immune system.
- Alkalizes pH.
- Boosts mitochondria.
- Supports metabolism.
- Curbs nutrient-deficiency.
- Improves insulin sensitivity.
- Reduces obesity.
- Supports mental health.
- Promotes restful sleep.
- Enhances longevity.
- Benefits fitness.
A recent twin study comparing vegan and omnivore diets showed the vegans had better cholesterol, insulin sensitivity, and weight loss results. They were also “biologically younger based on markers of health.”
In fact the study prompted a journalist to write, “Sorry, omnivores — vegans have won the latest round in the diet wars, thanks to a head-to-head study using identical twins to directly compare the two styles of eating.”
On top of that, a fibrous vegan diet ramps longevity because telomeres, which “cap the ends of our chromosomes to keep our DNA from fraying,” are better preserved.
Proinflammatory foods like “meat, dairy, eggs, and junk, along with cholesterol, trans fat, and other pro-inflammatory food components,” boost the risk of telomere shortening, which in turn increases aging.
According to longevity expert Dr. David Sinclair, a vegan diet reduced his biological/epigenetic age, improved his blood markers, and enhanced his memory. He also said he loves vegan food as much as he once enjoyed meat.
Vegan Diet Benefits—Healthier Weight
Studies have shown that vegans have the healthiest body weights in North America. No joke.
According to one report, “the only dietary group found to be of ideal weight were those eating strictly plant-based (the “vegans”), whose BMI averaged 23.6.”
Another source notes that “the results in this review suggest that a transition from an omnivore diet to a plant-based diet is associated with weight reduction in a majority of subjects.”
Furthermore, “Individuals consuming more plant-based diets have lower rates of overweight and obesity than those whose diets include or emphasize meat and refined foods.”
So there you have it. If you want to lose weight, go vegan. I personally suggest an optimized plan that includes exercise, saunas, fasting, and additional lifestyle hacks, such as ditching sugar. You can read more about that here.
And if you’re wondering about protein, you’ll be happy to know that vegans get more than enough:
“An analysis of the eating records of a large sample of people following plant-based diets showed that, on average, they got 70% more protein than they needed every day.”
Not to mention superior protein that’s lower in fat, more nutrient-dense, more fibrous, more alkaline, and packed with phytochemicals that facilitate health.
And when it comes to fiber, vegans certainly win. Plants are the only source of gut-healthy, immune-enhancing soluble and insoluble fiber.
Vegan Diet Benefits—Fitness
For some people it took the release of the documentary film Gamechangers to literally change their minds about veganism.
For others, like myself, who’ve been athletes for years, it didn’t tell us much we didn’t already know. That a plant-based diet not only boosts “heart health, performance and recovery,” it also . . .
- Lowers body fat and promotes leaner body composition.
- Improves glycogen storage in muscle cells through higher carbs found in grains, legumes and root veggies, for greater endurance.
- Increases blood flow and oxygen to the body’s tissues.
- Reduces oxidative damage by combating free radicals with antioxidant-rich fruits and veggies.
- Decreases inflammation and speeds the body’s recovery after intensive training.
- Protects the heart from risk factors like high blood pressure and cholesterol for safer competition.
Runner’s World credits nitric oxide in plants for improved blood flow and other benefits.
A Vegan Diet Says NO to Animal Cruelty
The physical and spiritual benefits of a vegan diet are just a fraction of its rewards. In fact one of the greatest benefits of all is saying no to cruelty.
According to Animal Aid, “By refusing to pay for animal products, you reduce the demand for them, which ensures fewer animals are bred to suffer and die on farms and in slaughterhouses.”
The Humane Society made a list:
- Eating more plant-based meals lowers demand for meat, dairy and eggs, which dramatically reduces animal suffering on factory farms around the world.
- Choosing to replace meat, dairy and eggs with plant-based proteins even once a week can improve energy and prevent diseases.
- Raising billions of animals for food each year contributes significantly to climate change, pollutes our air and water and uses a tremendous amount of land, water and other precious natural resources.
- Industrial farm animal production causes significant emissions of three key climate-changing gases, disrupting weather, temperature and ecosystem health.
A Vegan Diet Is Heathier for Earth
Going vegan helps the environment by reducing deforestation, soil erosion, water and air pollution, and more. It helps preserve Earth’s resources and supports sustainability.
Here’s how an organic vegan diet helps the environment:
- Contributes to energy conservation.
- Helps prevent soil erosion/degradation.
- Reduces environmental pollution.
- Helps conserve water and protect waterways.
- Better for the oceans.
- Better for rainforests.
- Supports wildlife and pollinators.
- Preserves resources.
According to this report: “A systematic review found that eating a completely plant-based diet may be the optimal diet for the environment. Diets that include meat require about 3 times more water, 13 times more fertilizer, more than twice the energy, and 40 percent more pesticides than those that don’t. Looking at the total environmental impact of omnivorous versus vegetarian versus vegan diets—that is, looking not only at global warming, but also ocean acidification, agricultural run-off, smog, ecotoxicity of the water and soil, and direct human toxicity of the air we breathe, the water we drink, and the soil in which we grow our food—eating eggs and dairy may be 9 times worse than plants, and eating eggs, dairy, and meat may be 17 times worse than sticking to plant foods.“
Studies also link a vegan diet to . . .
- Reduced blood pressure.
- Healthier BMI and slimmer waist.
- Reduced kidney disease.
- Reduced Crohn’s disease.
- Reduced heart disease.
- Reduced cancer mortality.
- Reduced IBD and colitis.
- Improved cholesterol.
- Reduced mood disorders.
- Preserved muscle mass in aging.
- Nervous system benefits.
- Reduced premature puberty.
- Enhanced lifespan.
The medical and health topics covered on the PlateofGrass website and blog have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.
