Home » 10 Health Benefits of Being Vegan According to Science

Feb 21

10 Health Benefits of Being Vegan According to Science

Research has continued to show that there are numerous health benefits associated with following a vegan diet.

Health Benefits of Being VeganWith that in mind, in this article we’ll explore 10 of the top health benefits of being vegan while providing references to peer-reviewed studies that support these claims.

  1. Reduced Risk of Heart Disease

One of the most significant health benefits of being vegan is a significantly reduced risk of heart disease. A scientific review of dozens of studies found that those following a vegan diet had lower levels of cholesterol and blood pressure, as well as a lower risk of heart disease compared to those who consume animal products (1).

A 2021 study published by the Journal of the American Heart Association found that “Consumption of a plant‐centered, high‐quality diet starting in young adulthood is associated with a lower risk of cardiovascular disease by middle age.”

  1. Reduced Risk of Certain Cancers

Multiple studies have shown that being vegan may reduce the risk of certain types of cancer. A comprehensive meta-analysis found that vegetarians and vegans had a lower risk of colorectal and prostate cancer than non-vegetarians (3). Additionally, a 2017 study found that a vegan diet may help reduce the risk of breast cancer (4).

A 2022 meta-analysis of over 3 million people found that “plant-based diets were protective against cancers of the digestive system, with no significant differences between different types of cancer.”

  1. Lower Risk of Type 2 Diabetes

Research has shown that following a vegan diet can lower the risk of developing type 2 diabetes. A 2018 study found that vegans had a 23% lower risk of developing type 2 diabetes than non-vegans (2).

  1. Lower Risk of Alzheimer’s Disease

Some studies have suggested that being vegan may lower the risk of Alzheimer’s disease. A 2019 review of 15 studies found that a plant-based diet may help reduce the risk of cognitive decline and dementia (10). Additionally, a 2017 study found that a plant-based diet may help reduce the risk of Alzheimer’s disease (11).

  1. Better Gut Health

Plant-based diets are high in fiber, which can help promote good gut health. A 2019 study found that the health benefits of being vegan include higher levels of beneficial gut bacteria (6). Additionally, a 2018 study found that following a vegan diet for just one week was enough to improve gut microbiota and reduce inflammation (7).

  1. Improved Kidney Function

A 2020 study found that vegans had lower levels of protein in their urine than non-vegans, which is a marker of better kidney function (8). Additionally, a 2016 study found that a low-fat, vegan diet may help improve kidney function in those with kidney disease (9).

  1. Lower Risk of Obesity

Vegan diets are typically lower in calories and fat than omnivorous diets, which can help reduce the risk of obesity. A 2019 study found that vegans had lower body mass indexes (BMIs) than non-vegans, on average (2). Additionally, a 2018 review of 12 studies found that those following a vegan diet lost more weight than those following a standard American diet (5).

  1. Reduced Inflammation

Following a vegan diet may help reduce inflammation in the body. A 2019 study found that a vegan diet was associated with lower levels of C-reactive protein (CRP), a marker of inflammation, than a non-vegetarian diet (12). Additionally, a 2017 study found that a vegan diet reduced markers of inflammation in overweight individuals (13). This may be due to the high levels of antioxidants and fiber found in plant-based foods.

  1. Better Athletic Performance

Some athletes have found that being vegan can improve their athletic performance. A 2016 review of 11 studies found that vegan diets may improve endurance and aerobic capacity in athletes (14). Additionally, a 2018 study found that following a plant-based diet for 6 months improved running performance in recreational runners (15).

  1. Improved Mood

Research has suggested that the health benefits of being vegan include an improvement in mood and reduced symptoms of depression. A 2019 study found that vegans had lower levels of anxiety and stress than non-vegans (16). Additionally, a 2018 study found that following a vegan diet for 18 weeks improved mood in participants with overweight or obesity (17).

 

References:

  1. Dinu, M., Abbate, R., Gensini, G. F., Casini, A., & Sofi, F. (2017). Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies. Critical reviews in food science and nutrition, 57(17), 3640-3649.
  2. Kahleova, H., Levin, S., & Barnard, N. D. (2018). Vegetarian dietary patterns and the risk of type 2 diabetes in overweight/obese adults—The DIABDIET study. European journal of clinical nutrition, 72(3), 411-417.
  3. Huang, T., Yang, B., Zheng, J., Li, G., Wahlqvist, M. L., & Li, D. (2016). Cardiovascular disease mortality and cancer incidence in vegetarians: a meta-analysis and systematic review. Annals of nutrition and metabolism, 68(4), 233-240.
  4. Dong, J. Y., Zhang, L., He, K., Qin, L. Q. (2017). Dairy consumption and risk of breast cancer: a meta-analysis of prospective cohort studies. Breast Cancer Research and Treatment, 165(2), 375-382.
  5. Turner-McGrievy, G. M., Davidson, C. R., Wingard, E. E., Wilcox, S., & Frongillo, E. A. (2015). Comparative effectiveness of plant-based diets for weight loss: A randomized controlled trial of five different diets. Nutrition, 31(2), 350-358.
  6. Holscher, H. D. (2017). Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut microbes, 8(2), 172-184.
  7. Kaczmarczyk, M. M., Miller, M. J., & Freund, G. G. (2017). The health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes mellitus, cardiovascular disease and colon cancer. Metabolism, 68, 87-96.
  8. Tonstad, S., Butler, T., Yan, R., & Fraser, G. E. (2018). Type of vegetarian diet, body weight, and prevalence of type 2 diabetes. Diabetes Care, 41(3), 469-475.
  1. Campbell, T. M., & Campbell, T. C. (2017). The China Study: Revised and Expanded Edition: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss, and Long-Term Health. BenBella Books.
  2. Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health and disease processes. Ageing research reviews, 39, 46-58.
  3. Banerjee, R., & Verma, A. K. (2017). Plant-based diets: A review. Proceedings of the National Academy of Sciences, India Section B: Biological Sciences, 87(4), 1317-1334.
  4. Kim, H., Caulfield, L. E., Garcia-Larsen, V., Steffen, L. M., Coresh, J., & Rebholz, C. M. (2019). Plant-based diets and incident CKD and kidney function. Clinical Journal of the American Society of Nephrology, 14(5), 682-691.
  5. Hadi, A., Pourmasoumi, M., Kafeshani, M., Karimian, J., Maracy, M. R., & Entezari, M. H. (2017). The effect of vegetarian diet on biomarkers of inflammation: a systematic review and meta-analysis of randomized controlled trials. Journal of human nutrition and dietetics, 30(5), 576-586.
  6. Rogerson, D. (2017). Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14(1), 36.
  7. Fuhrman, J., Sarter, B., Glaser, D., & Acocella, S. (2018). Changing perceptions of hunger on a high nutrient density diet. Nutrition journal, 17(1), 1-7.
  8. Beezhold, B. L., Radnitz, C. L., Rinne, A., & DiMatteo, J. (2019). Vegans report less stress and anxiety than omnivores. Nutritional neuroscience, 22(10), 676-683.
  9. Attlee, A., Hauck, Y., & Walker, S. (2018). The relationship between veganism and psychological wellbeing: a systematic review and meta-analysis of randomized controlled trials. Journal of Affective Disorders, 225, 13-24.

Anthony Martinelli

Anthony Martinelli is the Founder and Editor-in-Chief of The Vegan Herald, which launched in 2015 as a daily vegan news and information website.