Each day, more people are embracing a vegan, or plant-based, diet.
According to a 2019 article in The Economist, 25% of 25- to 34-year-old Americans say they are vegans or vegetarians. And interest in veganism hit an all-time high in 2020, according to a report by the food-focused website Chef’s Pencil.
For some, shunning dairy, meat and other animal products may seem like an extreme sacrifice. For others, the personal and societal benefits associated with a vegan diet make the choice a no-brainer; for instance, many people care deeply about the welfare of animals. The potential health benefits alone inspire many to switch.
But is a vegan diet really that healthy? Find out the details below.
- Vegan foods are rich in the nutrients your body needs
You can get all the nutrients you need from a healthy, balanced vegan diet rich in whole foods including fruits, vegetables, pulses, grains, nuts, and seeds. Several studies have reported that people who eat vegan tend to consume more fiber, antioxidants, potassium, magnesium, folate, and vitamins A, C, and E.
- Eating vegan helps reduce our risk of suffering from cancer and other diseases
A recent study suggests that eating vegan can help reduce our risk for disease, as plant-based foods are packed with phytochemicals – including the powerful antioxidants found in fruits and vegetables. Researchers found that vegans had higher concentrations of antioxidant carotenoids, a higher proportion of total omega-3 fatty acids, and lower levels of saturated fatty acids than non-vegans, all of which are linked to positive health outcomes.
An 11-year German study involving more than 800 vegetarian men also found that their cancer rates were less than half those of the general public.
- Vegan food can boost your mood
It’s a given that following a compassionate lifestyle that avoids harming animals will give you a clearer conscience, and studies show that vegans may actually be happier than meat-eaters. In fact, vegans and vegetarians had better scores on depression tests and mood profiles than those who ate fish and meat.
- Eating vegan can help you achieve a healthy body weight
Vegan foods tend to be lower in calories than animal-derived ones, making it easier to achieve a healthy body weight without actively focusing on cutting calories. Most vegan foods contain significantly less saturated fat than animal “products” do, and many studies have shown that vegans tend to have lower body mass indexes than non-vegans.
- It can help prevent type 2 diabetes
Research has shown that people who eat vegan tend to have lower blood sugar levels than non-vegans and may reduce their risk of developing type 2 diabetes by up to 78%. Consuming plenty of healthy plant-based foods can also help mitigate the risk factors associated with developing diabetes, such as obesity.
- Your skin may benefit, too
Who doesn’t want a glowing complexion? When it comes to skin issues, one of the worst culprits is dairy – multiple studies have shown that dairy consumption exacerbates acne in both men and women. Aside from ditching dairy, vegans typically eat more fruit and vegetables, which means they get more of the good stuff that’s needed for healthy skin, such as antioxidants and vitamins.