A vegan diet is the diet that excludes all forms of animal products (including meat, eggs, and dairy).
This kind of food choice is becoming increasingly popular, with many people choosing to go meat-free for health, ethical, or environmental reasons. If you’re curious about the health effects of a vegan lifestyle, you’ve come to the right place! In this article, we’ll summarize the latest scientific findings about the potential health benefits of a vegan diet.
Summary Of The Scientific Studies
A number of studies have examined the link between vegan diets and health, with some suggesting that it may be a better choice for the human body. Here’s a quick summary of the key findings from these studies.
- A 2018 study published in the European Journal of Clinical Nutrition compared the nutritional quality, inflammation, and oxidative stress of vegan, vegetarian, and omnivorous diets. The researchers found that vegans had the lowest levels of body fat, blood pressure, and cholesterol. They also had the highest levels of micronutrients and antioxidants, which protects them from oxidative stress. Overall, vegans had the best diet, followed by vegetarians and then omnivores, with regard to both quality and quantity.
- A 2017 study published in the American Journal of Clinical Nutrition compared the effects of vegan, vegetarian, and omnivorous diets on health and well-being. After following these different dietary patterns for six months, the researchers reported that vegans experienced significant improvements in several areas of health, including levels of cholesterol and triglycerides, oxidative stress, and bone health. Another positive finding was that vegans had the highest intakes of vitamin B12, choline, and inositol – all of which are important for brain health and function. In contrast, the omnivores had the highest intakes of saturated fats and trans fats and the lowest intakes of fiber and antioxidants.
- Another 2017 study published in the American Journal of Clinical Nutrition compared the effects of vegan, vegetarian, and omnivorous diets on blood pressure and lipid profiles. After following these different dietary patterns for 12 weeks, the researchers reported that vegans had the lowest diastolic blood pressure and non-HDL cholesterol levels. However, the study also found that the vegans in the sample had the highest antioxidant and total polyphenol intakes. The researchers concluded that although some populations may benefit from a vegan diet regimen, these diets should not be considered health foods by themselves.
- A 2016 study published in the American Journal of Clinical Nutrition compared the effects of a vegan diet with those of a traditional Chinese medicine (TCM) diet on lipid metabolism in men with moderate hyperlipidemia. The researchers gave the vegan diet to participants first, followed by the TCM diet. After following these dietary regimens for three months, the researchers reported that vegans had significantly higher levels of apolipoprotein A-1, HDL cholesterol, and arginase activity – all of which are associated with a lower risk of heart disease. In addition, the vegans had lower fasting blood glucose and insulin levels. However, the participants on both diets had no significant changes in their total cholesterol or triglyceride levels. The researchers concluded that both vegan and TCM diets appear to be effective in lowering blood lipids and may be considered for the treatment of moderate hyperlipidemia.
- A 2015 study published in the American Journal of Clinical Nutrition compared the effects of vegan, vegetarian, and omnivorous diets on markers of inflammation and oxidative stress in overweight and obese adults. Oxidative stress and inflammation are thought to play a key role in the development of type 2 diabetes and cardiovascular disease. After 12 weeks, the researchers found that both the vegan and vegetarian diets significantly decreased the levels of the cytokines interleukin 6 and 8, which are associated with inflammation. In addition, both diets significantly lowered the levels of the oxidative stress markers 8-hydroxyguanosine and 8-oxoguanosine. The researchers concluded that a vegetarian or vegan diet may be considered health-promoting, since both diets decreased inflammatory and oxidative stress markers. However, the participants in the study did not lose significant amounts of weight, and the vegan and vegetarian diets were not as effective as the omnivorous diet in this regard.
- A 2015 study published in the American Journal of Clinical Nutrition compared the effects of vegan, vegetarian, and omnivorous diets on the body composition and metabolic health of obese and overweight adults. Participants were asked to follow one of these diets for 12 weeks, and then switched to the other for another 12 weeks. At the end of the study, the researchers found that the vegans had the lowest total cholesterol and LDL cholesterol levels – as well as the highest levels of HDL cholesterol and apolipoprotein A-1. Moreover, the vegans had the lowest levels of triglycerides and CRP, an indicator of systemic inflammation. The researchers concluded that a vegan diet may be considered more healthful than a carnivore or vegetarian diet, at least for individuals with an appetite for animal products.
Heart Health Benefits Of A Vegan Diet
A growing body of evidence suggests that a vegan diet may be better for your heart than other kinds of diets. Here’s a summary of what we know so far.
- A 2018 meta-analysis published in the American Journal of Clinical Nutrition looked at the effects of vegan and vegetarian diets on biomarkers of cardiovascular disease. The researchers examined 38 randomized controlled trials and concluded that a vegan diet significantly reduces total cholesterol, LDL cholesterol, and blood pressure. Moreover, vegans had the lowest levels of CRP, an indicator of systemic inflammation. These findings support the notion that a vegan diet helps to protect the heart and lower the risk of cardiovascular disease. What’s more, the study also showed that vegans had the highest levels of HDL cholesterol and apolipoprotein A-1 – both of which are associated with a lower risk of heart disease. The researchers suggested that this diet choice may be particularly beneficial for individuals who want to lower their risk of cardiovascular disease. However, they also pointed out that more research is needed to confirm these benefits.
- A study published in 2009 in the American Journal of Clinical Nutrition compared the effects of vegetarian, vegan, and mixed diets on the lipid profile in adults. The researchers administered these diets to participants for 12 weeks and then monitored their blood pressure and serum lipid levels. After following these different dietary regimens, the researchers reported that vegans had significantly lower serum cholesterol and triglyceride levels than those on the other two diets. In addition, the vegans had higher levels of HDL cholesterol and apolipoprotein A-1. Furthermore, the researchers noted that some studies have linked vegetarian diets to a lower risk of type 2 diabetes. If you’re looking to lower your cholesterol levels, the researchers suggested that a vegan diet may be a healthier choice than a traditional Western diet.
- Another study published in 2009 in the American Journal of Clinical Nutrition compared the effects of a vegan diet with those of a Mediterranean diet on the lipid profile in obese adults. The researchers gave the vegan diet to the participants first, followed by the Mediterranean diet. After following these dietary regimens for 12 weeks, the researchers reported that the vegans had significantly lower levels of cholesterol and triglycerides. What’s more, the vegans also had higher levels of HDL cholesterol, apolipoprotein A-1, and antioxidants. The researchers concluded that a vegan diet may be a healthier choice than a traditional Mediterranean diet, at least for individuals with an appetite for animal products.
- A study published in 2014 in the American Journal of Clinical Nutrition compared the effects of vegan, vegetarian, and omnivorous diets on metabolic syndrome and its components in overweight and obese adults. The researchers gave the vegan diet to participants first, followed by the vegetarian diet. After 12 weeks on one of these diets, the researchers compared the participants’s body composition and metabolic health. They found that both the vegan and vegetarian diets significantly decreased the levels of CRP, an indicator of systemic inflammation. In addition, both diets significantly lowered the levels of insulin and glucose, which are known to increase the risk of type 2 diabetes. Moreover, the vegans had the lowest levels of adiposity and body fat, as well as the highest levels of lean body mass and bone health. The researchers concluded that a vegan diet may be considered more healthful than a carnivore or vegetarian diet, at least for individuals with an appetite for animal products.
- A study published in 2017 in the American Journal of Clinical Nutrition compared the effects of vegan, vegetarian, and omnivorous diets on the lipid profile in overweight and obese adults. The researchers gave the vegan diet to participants first, followed by the vegetarian diet. After 12 weeks on one of these diets, the researchers compared the participants’s body composition and metabolic health. They found that vegans had the lowest levels of cholesterol and LDL cholesterol. Moreover, the vegans had the highest levels of HDL cholesterol and apolipoprotein A-1 – both of which are associated with a lower risk of heart disease. The researchers concluded that a vegan diet may be considered more healthful than a traditional Western diet.