Optimizing Health with a Well-Designed Vegan Diet in Slovenia

Research shows that well-planned vegan diets have many health benefits. They are linked to lower risks of heart disease, type 2 diabetes, and some cancers. Vegans also tend to have lower body weights.

A vegan diet means no animal products at all - no meat, fish, eggs or dairy. Vegans eat plant foods like vegetables, fruits, whole grains, nuts and beans. When well-planned, this diet gives all the protein, vitamins, minerals and healthy fats that our bodies need.

Heart Health

Studies found vegans tend to have:

Lower LDL or "bad" cholesterol

Lower blood pressure

Less plaque buildup in arteries This adds up to big reductions in heart disease - as much as a 90% lower risk compared to meat-eaters in some research.

Diabetes

Type 2 diabetes is far less common in vegans and vegetarians. Eating plant foods instead of animal foods can greatly improve blood sugar levels and insulin function. In some cases a vegan diet has reversed diabetes.

Cancer

Vegans may have around a 15% lower risk of cancer overall, especially colon cancer. The fiber, vitamins and plant compounds in fruits, vegetables and whole grains may protect cells from damage that can lead to cancer.

Body Weight

On average, vegans and vegetarians weigh less than meat-eaters. They also tend to have less body fat. One reason is fiber - fruits, veggies, beans etc fill you up without adding many calories. Going vegan is linked to healthy, long-term weight loss for many people.

Athletes and Exercise

Well-planned vegan diets provide all the carbs, protein and nutrients needed for sports training. Studies found vegan athletes build as much muscle and perform as well as omnivores. Popular vegan athletes include Venus Williams, Lewis Hamilton, Chris Paul and many others.

Vegan Diets Are Healthy at All Ages

Major nutrition organizations say well-balanced vegan diets work for all ages - children, teens, adults, pregnant women and seniors can thrive on them. Extra care is needed to ensure young vegans get enough calories, vitamin B12, iron and zinc though.

In this research summary, a "well-balanced" or "well-planned" vegan diet means getting enough protein, iron, zinc and other nutrients. It may require taking supplements like vitamins B12 and D. When vegan diets lack certain nutrients, they are linked to health problems - so proper planning is important.

Overall though, the health perks of well-formulated vegan diets make them a smart choice for many people. They help reduce rates of our biggest health threats - heart disease, diabetes and obesity. Plus going vegan benefits the planet too. As research grows, veganism keeps looking like an excellent bet for health, environment and ethics.

Jakše B. Placing a Well-Designed Vegan Diet for Slovenes. Nutrients. 2021 Dec 18;13(12):4545. doi: 10.3390/nu13124545. PMID: 34960098; PMCID: PMC8706043.