Vegan Diet

Last Updated: December 10, 2023

Vegan diets exclude all animal products. Veganism has rapidly increased in popularity, although randomized trials are still few in number. Trials do show promise for a variety of outcomes, from weight loss to autoimmunity, although comparisons to other popular diets are rare. A vegan diet should be balanced and low in processed foods (e.g. a "Whole Food Plant-Based diet") for optimal results.

Vegan Diet is most often used for

What is a vegan diet?

A vegan diet has only one rule: no animal products.

This takes the vegetarian diet one step further by also removing eggs, dairy, and honey from your plate.

A person who follows a vegan diet is known as a vegan — a term first coined by Watson and Morgan in 1944.[1]

But veganism can be more than just a diet: The Vegan Society defines veganism as “a philosophy and way of living which seeks to exclude — as far as is possible and practicable — all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.”

That said, it’s important to mention that the most popular motive for becoming vegan is not health, but animal welfare.[2][3][4] Click here to read more about why vegans are motivated to avoid animal products.

What are the main benefits of a vegan diet?

Even though eating a large variety and amount of plant foods is healthy, a vegan diet per se is not necessarily healthy — but it certainly can be. But what makes a vegan diet healthy?

As discussed in the previous question, a healthy vegan diet is based on whole foods and ideally includes a variety of food sources to ensure all critical nutrient needs are met. Appropriate supplementation can also help. If this is the case, a vegan diet is not only healthy, but may even have some advantages over a standard omnivorous diet.

First, a vegan diet can be more satiating than a regular omnivorous diet. This is because vegans eat more fiber-rich, low-calorie plant foods while avoiding nutrient-dense, processed animal products. Consequently, vegans often consume fewer calories than people eating a regular diet.[8][9]

Second, a vegan diet may lower the risk of certain lifestyle diseases. For instance, a plant-based diet is linked to lower incidence and mortality from ischemic heart disease (-25%) and incidence from total cancer (-8%), according to a comprehensive meta-analysis of 86 cross-sectional and 10 prospective cohort studies.[10]

To find out more about how a vegan diet could reduce the risk of lifestyle diseases, click here.

Overall, a vegan diet — if it is well designed — can be considered healthy. However, it’s unclear if a vegan diet is healthier than an omnivorous diet, assuming both diets are well designed. In the context of the current body of literature, claims that imply the superiority of a vegan diet over an omnivorous diet lack any scientific basis.

What are the main potential drawbacks of a vegan diet?

There are two main drawbacks to a vegan diet. First, a vegan diet can be restrictive and inflexible, making it more effortful to adhere to for some people — though not for everyone[11] — than an omnivorous healthy diet.[12] Second, a vegan diet, if it is not well designed, can result in nutrient deficiencies, thus causing undesired health outcomes.[13]

The art of adopting and sustaining a vegan diet boils down to two aspects: transitioning to a new lifestyle and getting enough critical nutrients, some of which may be sparse in a purely plant-based diet.

What else is Vegan Diet known as?
Note that Vegan Diet is also known as:
  • Plant-Based Diet
  • vegan diets
Examine Database: Vegan Diet
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References
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  36. ^Amir Abbasnezhad, Ebrahim Falahi, Michael J Gonzalez, Parivash Kavehi, Faezeh Fouladvand, Razieh ChoghakhoriEffect of Different Dietary Approaches Compared With a Regular Diet on Systolic and Diastolic Blood Pressure in Patients With Type 2 Diabetes: A Systematic Review and Meta-AnalysisDiabetes Res Clin Pract.(2020 May)
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Examine Database References
  1. Blood Pressure - Karen Rees, Lena Al-Khudairy, Andrea Takeda, Saverio StrangesVegan dietary pattern for the primary and secondary prevention of cardiovascular diseasesCochrane Database Syst Rev.(2021 Feb 25)
  2. Blood Pressure - Joshua Gibbs, Eleanor Gaskin, Chen Ji, Michelle A Miller, Francesco P CappuccioThe effect of plant-based dietary patterns on blood pressure: a systematic review and meta-analysis of controlled intervention trialsJ Hypertens.(2021 Jan)
  3. Fracture Risk - Isabel Iguacel, María L Miguel-Berges, Alejandro Gómez-Bruton, Luis A Moreno, Cristina JuliánVeganism, vegetarianism, bone mineral density, and fracture risk: a systematic review and meta-analysisNutr Rev.(2019 Jan 1)
  4. Bone Mineral Density - Tao Li, Yanhong Li, Shanshan WuComparison of human bone mineral densities in subjects on plant-based and omnivorous diets: a systematic review and meta-analysisArch Osteoporos.(2021 Jun 18)
  5. Triglycerides - Hana Kahleova, James McCann, Jihad Alwarith, Emilie Rembert, Andrea Tura, Richard Holubkov, Neal D BarnardA plant-based diet in overweight adults in a 16-week randomized clinical trial: The role of dietary acid loadClin Nutr ESPEN.(2021 Aug)
  6. Triglycerides - Hana Kahleova, Andrea Tura, Martin Hill, Richard Holubkov, Neal D BarnardA Plant-Based Dietary Intervention Improves Beta-Cell Function and Insulin Resistance in Overweight Adults: A 16-Week Randomized Clinical TrialNutrients.(2018 Feb 9)
  7. Weight - Neal D Barnard, Jihad Alwarith, Emilie Rembert, Liz Brandon, Minh Nguyen, Andrea Goergen, Taylor Horne, Gabriel F do Nascimento, Kundanika Lakkadi, Andrea Tura, Richard Holubkov, Hana KahleovaA Mediterranean Diet and Low-Fat Vegan Diet to Improve Body Weight and Cardiometabolic Risk Factors: A Randomized, Cross-over TrialJ Am Coll Nutr.(2021 Feb 5)
  8. Weight - Hana Kahleova, Kitt Falk Petersen, Gerald I Shulman, Jihad Alwarith, Emilie Rembert, Andrea Tura, Martin Hill, Richard Holubkov, Neal D BarnardEffect of a Low-Fat Vegan Diet on Body Weight, Insulin Sensitivity, Postprandial Metabolism, and Intramyocellular and Hepatocellular Lipid Levels in Overweight Adults: A Randomized Clinical TrialJAMA Netw Open.(2020 Nov 2)
  9. Low-density lipoprotein (LDL) - Li SS, Blanco Mejia S, Lytvyn L, Stewart SE, Viguiliouk E, Ha V, de Souza RJ, Leiter LA, Kendall CWC, Jenkins DJA, Sievenpiper JLEffect of Plant Protein on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsJ Am Heart Assoc.(2017 Dec 20)
  10. Low-density lipoprotein (LDL) - Rami S Najjar, Carolyn E Moore, Baxter D MontgomeryConsumption of a defined, plant-based diet reduces lipoprotein(a), inflammation, and other atherogenic lipoproteins and particles within 4 weeksClin Cardiol.(2018 Aug)
  11. Blood Pressure - Richard J Bloomer, Trint A Gunnels, JohnHenry M SchrieferComparison of a Restricted and Unrestricted Vegan Diet Plan with a Restricted Omnivorous Diet Plan on Health-Specific MeasuresHealthcare (Basel).(2015 Jul 14)
  12. Adiponectin - F Eichelmann, L Schwingshackl, V Fedirko, K AleksandrovaEffect of plant-based diets on obesity-related inflammatory profiles: a systematic review and meta-analysis of intervention trialsObes Rev.(2016 Nov)
  13. Weight - Neal D Barnard, Susan M Levin, Yoko YokoyamaA systematic review and meta-analysis of changes in body weight in clinical trials of vegetarian dietsJ Acad Nutr Diet.(2015 Jun)
  14. Weight - Neal D Barnard, Anthony R Scialli, Gabrielle Turner-McGrievy, Amy J Lanou, Jolie GlassThe effects of a low-fat, plant-based dietary intervention on body weight, metabolism, and insulin sensitivityAm J Med.(2005 Sep)
  15. Blood Pressure - Hope R Ferdowsian, Neal D Barnard, Valerie J Hoover, Heather I Katcher, Susan M Levin, Amber A Green, Joshua L CohenA multicomponent intervention reduces body weight and cardiovascular risk at a GEICO corporate siteAm J Health Promot.(Jul-Aug 2010)
  16. Blood Pressure - Michael Macknin, Tammie Kong, Adam Weier, Sarah Worley, Anne S Tang, Naim Alkhouri, Mladen GolubicPlant-based, no-added-fat or American Heart Association diets: impact on cardiovascular risk in obese children with hypercholesterolemia and their parentsJ Pediatr.(2015 Apr)
  17. C-Reactive Protein (CRP) - Ann-Charlotte Elkan, Beatrice Sjöberg, Björn Kolsrud, Bo Ringertz, Ingiäld Hafström, Johan FrostegårdGluten-free vegan diet induces decreased LDL and oxidized LDL levels and raised atheroprotective natural antibodies against phosphorylcholine in patients with rheumatoid arthritis: a randomized studyArthritis Res Ther.(2008)
  18. Urinary Albumin - Neal D Barnard, Joshua Cohen, David J A Jenkins, Gabrielle Turner-McGrievy, Lise Gloede, Brent Jaster, Kim Seidl, Amber A Green, Stanley TalpersA low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetesDiabetes Care.(2006 Aug)
  19. Total cholesterol - Neal D Barnard, Joshua Cohen, David J A Jenkins, Gabrielle Turner-McGrievy, Lise Gloede, Amber Green, Hope FerdowsianA low-fat vegan diet and a conventional diabetes diet in the treatment of type 2 diabetes: a randomized, controlled, 74-wk clinical trialAm J Clin Nutr.(2009 May)
  20. Depression Symptoms - Ulka Agarwal, Suruchi Mishra, Jia Xu, Susan Levin, Joseph Gonzales, Neal D BarnardA multicenter randomized controlled trial of a nutrition intervention program in a multiethnic adult population in the corporate setting reduces depression and anxiety and improves quality of life: the GEICO studyAm J Health Promot.(Mar-Apr 2015)
  21. Blood Pressure - Yu-Mi Lee, Se-A Kim, In-Kyu Lee, Jung-Guk Kim, Keun-Gyu Park, Ji-Yun Jeong, Jae-Han Jeon, Ji-Yeon Shin, Duk-Hee LeeEffect of a Brown Rice Based Vegan Diet and Conventional Diabetic Diet on Glycemic Control of Patients with Type 2 Diabetes: A 12-Week Randomized Clinical TrialPLoS One.(2016 Jun 2)
  22. Blood Pressure - Amir Abbasnezhad, Ebrahim Falahi, Michael J Gonzalez, Parivash Kavehi, Faezeh Fouladvand, Razieh ChoghakhoriEffect of Different Dietary Approaches Compared With a Regular Diet on Systolic and Diastolic Blood Pressure in Patients With Type 2 Diabetes: A Systematic Review and Meta-AnalysisDiabetes Res Clin Pract.(2020 May)
  23. Blood Pressure - Neal D Barnard, Susan M Levin, Lise Gloede, Rosendo FloresTurning the Waiting Room into a Classroom: Weekly Classes Using a Vegan or a Portion-Controlled Eating Plan Improve Diabetes Control in a Randomized Translational StudyJ Acad Nutr Diet.(2018 Jun)
  24. Blood Pressure - Edelweiss Ramal, Andrea Champlin, Khaled BahjriImpact of a Plant-Based Diet and Support on Mitigating Type 2 Diabetes Mellitus in Latinos Living in Medically Underserved AreasAm J Health Promot.(2018 Mar)
  25. Blood Pressure - S Mishra, J Xu, U Agarwal, J Gonzales, S Levin, N D BarnardA multicenter randomized controlled trial of a plant-based nutrition program to reduce body weight and cardiovascular risk in the corporate setting: the GEICO studyEur J Clin Nutr.(2013 Jul)
  26. Fasting Glucose - Yoko Yokoyama, Neal D Barnard, Susan M Levin, Mitsuhiro WatanabeVegetarian diets and glycemic control in diabetes: a systematic review and meta-analysisCardiovasc Diagn Ther.(2014 Oct)
  27. Weight - Hana Kahleova, Rebecca Fleeman, Adela Hlozkova, Richard Holubkov, Neal D BarnardA plant-based diet in overweight individuals in a 16-week randomized clinical trial: metabolic benefits of plant proteinNutr Diabetes.(2018 Nov 2)
  28. Total cholesterol - Yoko Yokoyama, Susan M Levin, Neal D BarnardAssociation between plant-based diets and plasma lipids: a systematic review and meta-analysisNutr Rev.(2017 Sep 1)
  29. Blood Pressure - Persio D Lopez, Eder H Cativo, Steven A Atlas, Clive RosendorffThe Effect of Vegan Diets on Blood Pressure in Adults: A Meta-Analysis of Randomized Controlled TrialsAm J Med.(2019 Jul)
  30. Depression Symptoms - Isabel Iguacel, Inge Huybrechts, Luis A Moreno, Nathalie MichelsVegetarianism and veganism compared with mental health and cognitive outcomes: a systematic review and meta-analysisNutr Rev.(2021 Mar 9)
  31. Migraine Severity - Anne E Bunner, Ulka Agarwal, Joseph F Gonzales, Francesca Valente, Neal D BarnardNutrition intervention for migraine: a randomized crossover trialJ Headache Pain.(2014 Oct 23)
  32. Blood Pressure - Kai Wei Lee, Hong Chuan Loh, Siew Mooi Ching, Navin Kumar Devaraj, Fan Kee HooEffects of Vegetarian Diets on Blood Pressure Lowering: A Systematic Review with Meta-Analysis and Trial Sequential AnalysisNutrients.(2020 May 29)
  33. C-Reactive Protein (CRP) - Binita Shah, Jonathan D Newman, Kathleen Woolf, Lisa Ganguzza, Yu Guo, Nicole Allen, Judy Zhong, Edward A Fisher, James SlaterAnti-Inflammatory Effects of a Vegan Diet Versus the American Heart Association-Recommended Diet in Coronary Artery Disease TrialJ Am Heart Assoc.(2018 Dec 4)
  34. Weight - Ru-Yi Huang, Chuan-Chin Huang, Frank B Hu, Jorge E ChavarroVegetarian Diets and Weight Reduction: a Meta-Analysis of Randomized Controlled TrialsJ Gen Intern Med.(2016 Jan)
  35. Fibromyalgia Symptoms - K Kaartinen, K Lammi, M Hypen, M Nenonen, O Hanninen, A L RaumaVegan diet alleviates fibromyalgia symptomsScand J Rheumatol.(2000)