A vegan diet can be healthy for most people if they make sure to get enough calories from whole grains, fruits and vegetables. It can also improve insulin sensitivity and decrease BMI.
However, a vegan diet can be difficult to follow without getting enough protein and vitamin B12. Vitamin B12 is found mainly in meat, fish, poultry and dairy products so its important to add foods fortified with this nutrient to your meal plan.
1. Lowers Risk of Cancer
A vegan diet offers health benefits that can reduce your risk of certain cancers, especially prostate and breast cancer. This is due to eating a diet that is high in fruits, vegetables and phytochemicals (a group of plant chemicals) that help your body fight off disease.
Plant-based foods also offer a heart-healthy combination of fiber, healthy fats and zero dietary cholesterol this can prevent cardiovascular diseases, diabetes and obesity.
Having a well-planned vegan diet can also ensure that you get all the protein you need. Vegan sources of protein include tofu, tempeh, quinoa, beans and lentils. Some vegans supplement their diet with vitamin B12, which can be found in nutritional yeast or fortified cereals and in foods like eggs, fish and dairy. Other supplements that you might need to take include iodine, iron, zinc and calcium.
2. Lowers Risk of Heart Disease
A vegan diet can be healthy if you avoid processed foods and added sugars. Plant-based foods have a powerful combination of fiber, heart-healthy fats and zero cholesterol. However, it is important to eat enough of the right nutrients. Vegans may need to supplement with vitamin B12, calcium and iron.
A good source of protein is tofu, tempeh, edamame (soybeans) and other legumes; nuts, such as walnuts and almonds; and vegetables, such as spinach, kale, broccoli and cauliflower. Getting enough calcium is essential for bone health. If you eat enough dairy products, you should not have trouble with calcium, but it is important to take a supplement if you are vegan.
A vegan diet also reduces the risk of CVD by lowering blood pressure and triglyceride levels. It also decreases inflammation, as evidenced by a reduction in hsCRP from the EVADE CAD study.
3. Lowers Risk of Diabetes
A vegan diet can help you control your blood sugar. It tends to be lower in saturated fat and higher in protective phyto-nutrients from whole foods like fruit, vegetables and legumes. It also improves insulin sensitivity and decreases BMI.
Eating a healthy plant-based diet can reduce your risk of diabetes by 78%. It can even improve your condition if you already have diabetes.
Ensure that you are getting enough protein, calcium, omega-3 fatty acids, zinc and vitamin B12. Try replacing cheese with nutritional yeast, which is high in vitamin B12. You can add it to pasta, popcorn or salads. Also try adding soy milk, tofu, seitan or tempeh to your meals to get a good source of protein. You can find these products at most grocery stores.
4. Lowers Risk of Inflammation
Studies suggest that a vegan diet may decrease inflammation and help control symptoms of arthritis, such as swelling and pain. A vegan diet also typically has fewer trigger foods that can aggravate the condition, and is rich in anti-inflammatory plant nutrients.
Plant-based diets can also lower blood pressure and cholesterol levels, and can help with weight loss, which reduces the stress on joints. They may also lower C-reactive protein, a marker of inflammation in the body.
People following a vegan diet should ensure they get enough vitamin B12 which can be found in animal foods as well as calcium and iron. Supplementation can be useful for some people such as those who suffer from anaemia or are pregnant or breastfeeding. A variety of whole foods can provide these nutrients, including fortified cereals and energy bars.
5. Lowers Risk of Obesity
A vegan diet is lower in fatty animal products and refined sugars, which are often linked to obesity. Eating a plant-based diet that’s rich in whole grains, fruits, vegetables and legumes can help keep you at a healthy weight.
Vegan foods are also typically lower in saturated fats, which can lead to heart disease this can be beneficial for people who already have heart problems or who are at risk of developing them.
However, be careful not to replace fatty animal products with processed vegan foods. Cookies, chips and other processed vegan products can still be high in calories and saturated fats. Also be sure to get enough vitamin B12 which is found mostly in meat and dairy foods though you can find it in some fortified cereals and energy bars as well.