• Nutrition
• Lifestyle

Can Going Vegan Improve Your Health?

Medically reviewed and edited by Taryn Facella-Scheuer, ANP-C

Are you considering a plant-based diet? You might be wondering if cutting out all animal products is worth the effort.

While vegan diets can have a significant positive impact on your health, there are also several factors to consider before making this major dietary change.

In this article, we’ll take a closer look at everything you need to know about adopting a vegan diet, including tips and meal ideas to get you started on the right foot. 

What is a Vegan Diet?

Unlike a pescatarian or vegetarian diet, going vegan involves excluding all foods made from animals and their byproducts. This includes avoiding foods like:

• Meat and fish 

• Dairy and eggs

• Animal-derived substances like honey, gelatin, and lard 

The vegan diet typically includes a wide variety of plant foods – such as fruits, vegetables, legumes, and whole grains. 

Vegans may also consume fortified foods or take supplements to help them obtain essential nutrients typically found in animal products — such as B12 or iron.

What are the Benefits of a Vegan Diet?

Better heart health

Research has shown that plant-based diets may significantly improve your heart health. 

By excluding animal fats and high-cholesterol foods, vegans typically have lower cholesterol and blood pressure — two of the main risk factors for heart disease.

Compared to people who eat meat, vegans may have a 75% lower risk of developing high blood pressure or heart disease.

Plant-based foods are also rich in fiber and antioxidants, which can help promote heart health by improving blood flow and reducing inflammation.

May aid in weight management

While there is no evidence that a vegan diet promotes weight loss, observational studies have found that vegans have a lower body mass index (BMI).

This could be attributed to several factors, including:

• Plant-based foods are lower in calories compared to animal products

• Plant-based foods are higher in fiber, which makes them better at promoting satiety and reducing cravings

• Because of their high fiber content, these foods may also help increase metabolism

• Consuming more plant-based foods may boost your energy levels, which could make you feel more motivated to exercise

These factors can help you create a calorie deficit — when you burn more calories than you consume — which is an essential part of losing weight. 

Reduces your risk of certain diseases 

Because a vegan diet is rich in nutrients and antioxidants, it can lower your risk of developing certain health conditions. These may include:

• Diabetes: Vegans tend to have a lower risk of developing type 2 diabetes due to better weight management and higher dietary fiber intake, which helps to regulate blood sugar. A diet high in plant nutrients can also help improve insulin sensitivity.

• Cancer: Research suggests that a vegan diet may lower your risk of various types of cancer by avoiding processed meats and other carcinogenic animal products. Plant-based foods are also high in phytonutrients, which can help prevent cancer by repairing damaged cells and slowing abnormal cell development.

• Arthritis pain: Some studies indicate that a vegan diet can help reduce arthritis symptoms — including pain and joint swelling — due to its anti-inflammatory properties.

Improved mental and emotional health 

Adopting a vegan diet may help improve your mental and emotional health, thanks to higher energy levels and improved mood.

Plants are high in antioxidants and phytochemicals, which can help promote proper brain function and reduce your risk of disease.

Various plant-based foods can also help restore a neurotransmitter imbalance — a key component in preventing mental health issues.

Some people suffering from mental illnesses have elevated levels of certain enzymes, which break down neurotransmitters that regulate mood, like dopamine and serotonin. 

This causes an imbalance in neurotransmitters, which triggers symptoms of anxiety, depression, and even schizophrenia. When this balance is restored, your symptoms may also improve.

Are There any Risks Associated with Going Vegan?

Nutritional deficiencies

Nutritional deficiencies are the primary risk of vegan diets, mainly because some essential vitamins and minerals can’t be found in plants. 

Here are some common nutrients that a vegan diet could lack and a few foods and products they can be found in: 

Over-reliance on processed vegan foods

Processed vegan products — such as vegan burger patties, sausages, or chicken nuggets — have become incredibly popular.

These products are often high in sugar, salt, and unhealthy fats, which can cause health issues when consumed in excess.

They also don’t contain all the nutrients you need to support your health properly.

You should limit these products to twice or thrice a week and use whole plant-based ingredients for your meals instead.

Tips for Switching to a Vegan Diet

Introduce plant-based foods gradually 

Transition to a vegan diet by slowly replacing animal products with plant-based alternatives.

These gradual changes can help your body adjust to new types of food and can make the transition easier. 

It also allows you more time to learn about vegan meals and cooking methods without feeling too overwhelmed with many new dietary elements.

Plan your meals 

Planning is essential when it comes to following a vegan diet.

Not only does this help you ensure you’re following a balanced vegan diet, but it also helps you avoid slipping back into old or familiar non-vegan eating habits.

To help you get started, we’ve compiled a list of easy vegan meal ideas to try:

Who Should Avoid Adopting a Vegan Diet?

While a vegan diet is suitable for most people, certain individuals may need to approach it with caution or avoid it altogether. This includes people who:

• Suffer from nutrient absorption issues, including those with Crohn’s and celiac disease or someone recovering from gastric bypass surgery

• Have existing nutritional deficiencies

• Are pregnant or breastfeeding

• Have existing eating disorders or are recovering from one 

A vegan diet may not meet the nutritional needs of these individuals and going vegan can cause severe health complications for them.

Children and adolescents are also advised to avoid a vegan diet while they’re in the growth and development phase of their lives.

Unless managed carefully, a vegan diet could cause stunted growth and other developmental issues. 

It’s also recommended that elderly individuals avoid a vegan diet as it could worsen age-related issues — like muscle and bone-density loss — due to nutritional deficiencies.

Where Can You Learn More About Healthy Eating Habits?

If you’re looking for more information on healthy eating habits,LifeMD has got you covered.

A team of medical professionals can guide you on creating a healthy diet, whether it’s plant-based or not — all from the comfort of your home. 

Make an appointment with LifeMD to learn more about sustainable eating habits and take control of your health today.

Taryn Facella-Scheuer, ANP-C

Taryn earned her Bachelor’s in Nursing from Rutgers University, her Master’s in Nursing from Fairleigh Dickinson University, and her Master’s in Adult Gerontology Critical Care from the University of Pennsylvania. She has provided care to a wide array of patients across various healthcare settings. Fitness is Taryn’s passion. She weight lifts and runs regularly, and she also enjoys cooking and traveling.

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