A comprehensive review conducted in 2024, which analyzed 49 systematic studies, reinforces these findings: a plant-based diet significantly reduces risk factors associated with cardiovascular diseases, metabolic issues, and cancer. It improves glycemic control, lipid profiles, blood pressure, and reduces inflammation.
Veganism is a lifestyle that excludes all animal-derived products, including meat, dairy, eggs, fish, and honey. Its impact goes beyond diet—extending into choices in clothing, footwear, and cosmetics, promoting a holistic lifestyle rooted in compassion and sustainability.
Proven Health Benefits of Veganism
1. Exceptional Nutritional Profile
A vegan diet is rich in essential nutrients. It includes whole grains, fruits, vegetables, legumes, nuts, and seeds. Research shows that vegans often have higher levels of vitamins C, A, and E, potassium, magnesium, folic acid, as well as dietary fiber and antioxidants.
2. Improved Metabolic Health
Vegan diets have shown remarkable success in addressing metabolic syndrome. They improve blood sugar and fat levels, lower blood pressure, and help reduce body mass index (BMI). This benefit arises from balanced calorie intake, limited saturated fats, and high fiber content.
3. Effective Weight Management
Studies indicate that vegans are more likely to maintain a healthier body weight. Vegan diets are particularly effective for weight loss compared to other dietary approaches.
4. Heart Health Protection
The numbers are striking: vegans may reduce their risk of high blood pressure by up to 75% and their risk of dying from heart disease by 42%. Vegan diets are especially effective at lowering "bad" LDL cholesterol and total cholesterol levels.
5. Reduced Cancer Risk
According to the World Health Organization, one-third of cancer cases can be prevented through proper diet. Studies suggest that vegans may reduce their risk of developing or dying from cancer by 15%. Consuming seven servings of fruits and vegetables daily, typical in vegan diets, significantly lowers disease risk.
6. Reduced Inflammation
Research from 2019 highlights the anti-inflammatory properties of a vegan diet. Dietary fiber, antioxidants, and probiotics found in plant-based foods improve gut bacteria composition, reduce inflammation, and alleviate joint pain.
Veganism – Beyond Health Benefits
There are several key motivations for adopting veganism. The first is ethical—advocating a humane approach that seeks to respect animal life and avoid harm. Dr. Steiner illustrates this through the milk production process, which involves traumatic separation of cows and their calves. Another motivation is environmental: the animal agriculture industry accounts for 18% of global greenhouse gas emissions, more than all forms of transportation combined. It also consumes vast resources and is responsible for the deforestation of over 70% of rainforests. A significant health motivation also exists.
Before Starting – Precautions to Consider
It is important to note that, like any major dietary shift, adopting veganism requires thoughtful planning. Nutritional deficiencies in protein, minerals (especially iron), vitamins (particularly B12), and omega-3 fatty acids may occur if the diet is unbalanced. Therefore, it is recommended to maintain a diverse diet and consider dietary supplements or fortified foods to prevent these deficiencies.
The author is a naturopath, head of the Naturopathy Department, and director of Medi-Win, the Levinsky-Wingate Academic Center for Complementary Medicine.