Examining the Weight Loss, Heart Health, and Disease Prevention Benefits of Following a Vegan Diet

A research review published in 2021 analyzed 48 studies that were published from 1987 to 2020 that examined the nutrient intake of over 12,000 vegans. The review called “Intake and adequacy of the vegan diet. A systematic review of the evidence”, showed following a well-planned vegan diet has many potential health advantages. The review confirmed vegans generally have the lowest body mass index (BMI) scores compared to vegetarians and omnivores. On average, male vegans had BMIs nearly 2 points lower than meat-eaters. Rates of overweight and obesity are also lowest among vegans. The emphasis on fruits, vegetables, whole grains, and limited calorie-dense animal products in vegan diets likely promotes healthier body weight.

Heart Disease and Stroke Risk Reduction

Another diet-related benefit is vegan diets’ protective cardiovascular effects. The high consumption of polyunsaturated fats, fiber, vitamins, and minerals in vegans’ diets helps lower blood pressure and cholesterol. As a result, following a well-planned vegan diet may significantly reduce heart disease and stroke risk.

Cancer Prevention

Some research points to vegetarian and vegan diets reducing the risk of certain cancers, like colon cancer. The array of beneficial compounds found in plant foods, including fiber, vitamins, minerals, and phytochemicals may have anti-cancer effects. For example, the soy foods commonly eaten among vegans are linked with decreased prostate cancer risk.

Type 2 Diabetes Prevention

Shifting from typical Western diets to nutrient-dense vegan diets may reduce type 2 diabetes incidence by over 50 percent. Experts believe vegans’ high daily fiber intake and lower BMI offer protective effects against insulin resistance and diabetes development.

Adequate Nutrition Concerns

However, the review did identify some areas of nutritional inadequacy among vegans. Although energy and carb intakes appear sufficient, vegans’ total protein intake tends to fall short of reference intakes. More troubling deficiencies relate to vitamins B2, B3, B12, and D and the minerals calcium, zinc, iodine, and selenium. Without diligent meal planning or supplementation, these shortfalls could negatively impact vegans’ health over time.

On the other hand, vegans tend to have high intakes of vitamin C, vitamin E, iron, copper, magnesium, and folate. But for iron, the bioavailability concerns with plant-based sources mean vegans don’t always have optimal iron status blood markers, despite substantial intakes.

Conclusions and Considerations

With informed meal plans emphasizing a variety of micronutrient-rich plant foods, vegan diets can meet all nutritional needs. Key food groups to incorporate are vegetables, fruits, legumes, whole grains, nuts, and seeds. Without careful dietary considerations, vegans remain at risk for developing deficiencies over the long term.

However, compared to omnivorous eating patterns, following a well-balanced vegan diet reduces risks of overweight and obesity, heart disease, stroke, cancer, and diabetes. These protective health effects stem primarily from vegans' increased produce, fiber, and plant protein intake versus heavier reliance on meat and dairy.

In summary, while nutritional pitfalls exist, this sizable systematic review indicates that carefully planned vegan diets can be considered safe, nutritionally adequate, and promote better long-term health. Those following or considering vegan diets should be aware of potential nutrient shortfalls and supplement accordingly when necessary. With the right dietary modifications, vegans can reap the diet's substantial benefits regarding chronic disease prevention and healthier body weight maintenance.

Bakaloudi DR, Halloran A, Rippin HL, Oikonomidou AC, Dardavesis TI, Williams J, Wickramasinghe K, Breda J, Chourdakis M. Intake and adequacy of the vegan diet. A systematic review of the evidence. Clin Nutr. 2021 May;40(5):3503-3521. doi: 10.1016/j.clnu.2020.11.035. Epub 2020 Dec 7. PMID: 33341313.