Health Benefits, Risks & Foods to Focus On

Diets rich in fruits, vegetables, whole grains, nuts, seeds and legumes have long been associated with positive health benefits. But have you ever wondered about trying a 100% plant-based diet? The vegan diet, the strictest of the plant-based diets, excludes all animal-based foods. So, it’s one way to jump into plant-based eating with both feet!

However, giving up foods like meat and cheese isn’t easy. Just 1% of U.S. adults claim they’re vegan, according to a recent Gallup poll.

If you’ve been flirting with going vegan, here’s what to expect.

Health Benefits of a Vegan Diet

It’s a common belief that all vegan foods are inherently healthy. While a vegan diet can be a healthy option, a vegan plan that’s rich in ultra-processed foods instead of whole plant foods doesn’t offer the same perks.

Here are the health benefits associated with a balanced vegan diet.

Your Blood Sugar May Improve

Switching to a vegan diet may improve your blood sugar for a variety of reasons. But one of the biggest factors is that you’ll up your fiber intake. Vegan diets often “emphasize high-fiber, low-glycemic foods and plant proteins, which can slow down digestion, prevent blood sugar spikes and enhance insulin sensitivity,” says Vandana Sheth, RDN, CDCES, FAND, a registered dietitian specializing in plant-based nutrition and diabetes. 

The vegan diet also relies heavily on legumes to meet protein goals. And legumes are packed with blood sugar–stabilizing fiber. In fact, research has found that vegans consume more than twice the fiber of meat-eaters, roughly 44 grams versus 21 grams per day.  No wonder following a plant-based eating pattern such as the vegan diet has been shown to lower the risk of developing diabetes.

You May Have Better Heart Health

“Vegan diets are typically lower in saturated fat, which has been proven to reduce [unfavorable] LDL cholesterol,” says Alex Caspero, M.A., RD, a registered dietitian and owner of Delish Knowledge. “Additionally, the higher fiber content of plant-based diets has been shown to reduce cholesterol levels.” Plus, the vegan diet is generally rich in potassium and lower in sodium, which is ideal for better blood pressure. It’s so powerful that research has found that consuming a healthy plant-based diet may reduce the risk of cardiovascular disease death by 19%.

Vegans are also more likely to hit the recommended daily servings of fruits, vegetables and whole grains than meat-eaters. This, in turn, can reduce inflammation and oxidative stress, which contribute to heart disease, says Caspero.

Your Risk of Cancer May Decrease

“A healthy vegan diet is packed with antioxidants, fiber and anti-inflammatory compounds that help protect cells from damage and lower the risk of some types of cancer like colorectal and breast [cancers],” says Sheth. With such a small segment of the population being vegan, it’s difficult to draw firm conclusions on cancer risk for vegans. And in most studies, vegetarians and vegans are lumped together. That said, research has found that those eating a plant-based diet—including vegans—often have less cancer than meat-eaters.,

You Might Lose Weight

A balanced vegan diet that emphasizes fiber-rich plant foods may keep you full for longer while providing fewer calories. This may encourage weight loss by promoting a calorie deficit. Several studies have found that following a vegan diet may reduce body weight as effectively as a calorie-restricted diet.  Plus, it’s packed with satiating high-fiber plant foods, which may explain why the more closely a person follows a plant-based diet, the lower their risk of obesity.

Is a Vegan Diet Safe for Everyone?

“Well-planned vegan diets are safe and likely health-promoting for all stages of the life cycle, including infancy and pregnancy. The key is being well-planned, but that’s true for every diet!” says Caspero. 

Here are a few factors to keep in mind when adopting a vegan diet. 

You May Be Deficient in Some Nutrients

While a vegan diet can provide lots of nutrients, it may not deliver all of them. Plant foods rarely contain vitamin B12, so supplementing is essential for vegans. Other nutrients in short supply include vitamin D, iodine, iron, zinc, calcium and omega-3 fats. Before diving into a vegan diet, speak to your health care provider or a registered dietitian about strategies to develop a nutritionally complete plant-based eating plan.

You May Not Get Enough Protein

You can get all the protein you need on a vegan diet. It just requires a little planning. “One of the biggest misconceptions is that a vegan diet is lower in protein or even lower in inferior protein, which isn’t true,” explains Caspero. “All plant foods contain all essential amino acids, just in differing amounts. Therefore, as long as one eats a varied plant-based diet, they don’t have to worry about combining plant proteins.”

You May Experience Gas and Bloating

Since the vegan diet is often much higher in fiber than other diet patterns, many people find that they have more gas and bloating. Ironically, you may also become constipated. This may be temporary, but nevertheless uncomfortable. To avoid excess gas and bloating when transitioning to a vegan diet, try to increase your fiber intake slowly and stay hydrated. 

Foods to Enjoy on a Vegan Diet

It’s easy to assume that going vegan means you’re destined to exist on a diet of plain lettuce. But that’s far from the truth. In addition to fruits, vegetables, whole grains, nuts and seeds, these foods are also on the table. 

The Bottom Line

The vegan diet may not be for everyone, but there is plenty of evidence that it can offer lots of health perks. “Most Americans don’t come close to meeting fruit, vegetables and whole-grain recommendations, and far fewer consume enough beans and lentils,” says Caspero. Switching to a vegan diet can help you prioritize more of these foods, which can translate to a lower risk of chronic disease, she says. At the same time, vegan diets can lack certain key nutrients, especially vitamin B12, iron, iodine, zinc, calcium, vitamin D and omega-3 fats. Before adopting a vegan diet, it can be helpful to speak with your health care provider or a registered dietitian to make sure you’re getting all the nutrients you need. 

Ready to take the leap? This vegan meal plan for beginners is a great resource to get started!