10 Surprising Health Benefits of a Vegan Diet

In recent years, the popularity of veganism has surged, with more people embracing this plant-based lifestyle for ethical, environmental, and health reasons. While the ethical and environmental aspects of veganism are widely discussed, the health benefits of a vegan diet are equally noteworthy. In this blog post, we will explore 10 surprising health benefits of a vegan diet, backed by scientific evidence.

1. Heart Health: One of the most well-documented benefits of a vegan diet is its positive impact on heart health. Studies have consistently shown that a plant-based diet can lower the risk of cardiovascular diseases. A recent study has shown that a plant-based diet has a significant positive impact on cholesterol, reducing bad cholesterol by 10% and total cholesterol by 7%.

   BBC: Plant-based diets are good for your heart
   
   

2. Lower Blood Pressure: Adopting a vegan diet may contribute to lower blood pressure levels. Studies have found that individuals following a vegan diet had lower systolic and diastolic blood pressure compared to non-vegetarians. This is 33 to 75% lower than for meat and dairy eaters. This reduction in blood pressure is crucial for overall cardiovascular health.

   Viva: Lowering blood pressure with a vegan diet
   
   

3. Weight Management: Veganism has been associated with effective weight management and a lower body mass index (BMI). Research suggests that a plant-based diet is linked to a lower risk of obesity. The high fibre content of plant-based foods contributes to increased satiety, aiding in weight control.

   The Guardian: Vegan diets can help overweight people shed pounds
   
   

4. Improved Blood Sugar Control: Individuals with type 2 diabetes or those at risk of developing the condition may benefit from adopting a vegan diet. A study by NIHR found that plant-based diets can improve glycemic control and insulin sensitivity, reducing the risk of type 2 diabetes.

   Diabetes UK: Veganism and Diabetes
   
   

5. Reduced Cancer Risk: A vegan diet has been associated with a lower risk of certain types of cancer. It is believed that 25% of cancer could be prevented by switching to a diet rich in fruits, vegetables, and whole grains.  The antioxidants and phytochemicals found in plant-based foods play a crucial role in reducing cancer risk.
   
   Given that many cancers can take 10 years to develop, making the right nutrition choices, consistently, is critical.
   
   Mayo Health Clinic: Using diet to lower cancer risk
   
   

6. Enhanced Kidney Function: Chronic kidney disease is a global health concern, and diet plays a crucial role in its management. However, a vegan diet may protect against kidney damage and improve kidney function in individuals with kidney disease.

   National Kidney Foundation: Is a plant-based diet good for your kidneys?
   
   

7. Joint Pain Relief: A vegan diet's anti-inflammatory properties may provide relief for individuals suffering from joint pain or arthritis. The Arthritis Foundation acknowledges that plant-based diets rich in antioxidants and anti-inflammatory compounds can help manage arthritis symptoms.

   Arthritis Foundation: Impact of vegan diets on arthiritis
   
   

8. Improved Digestive Health: Plant-based diets are typically high in fibre, promoting healthy digestion. Studies suggest that a diet rich in fruits, vegetables, and whole grains can prevent and manage digestive issues such as constipation and irritable bowel syndrome (IBS).

   Healthspan: Gut benefits of a vegan diet
   
   

9. Stronger Bones: Contrary to the misconception that a vegan diet may lead to calcium deficiency and weaker bones, research published in the American Journal of Clinical Nutrition found no significant difference in bone mineral density between vegetarians and non-vegetarians. The key lies in ensuring an adequate intake of calcium-rich plant foods, which enhances the body's ability to absorb calcium.

   Physician's Committee: A Plant-based Diet Can Build Strong Bones
   
   

10. Longevity: Adopting a vegan lifestyle may contribute to increased longevity. A comprehensive study published in JAMA Internal Medicine found that a higher intake of plant-based foods is associated with a lower risk of overall mortality. The study suggests that replacing animal-based foods with plant-based alternatives may contribute to a longer and healthier life.

    LiveScience: Do vegans live longer?
    

The health benefits of a vegan diet extend far beyond ethical and environmental considerations. Scientific evidence supports the positive impact of a plant-based diet on heart health, blood pressure, weight management, blood sugar control, cancer risk, kidney function, joint pain, digestive health, bone strength, and longevity. It's essential to approach a vegan lifestyle with mindfulness, ensuring a well-balanced and nutrient-rich diet to reap these health rewards. As with any major dietary change, consulting with a healthcare professional or nutritionist is recommended to ensure individual nutritional needs are met.

If you're thinking of trying veganism for the first time download our 30 day challenge and take a look at our healthy recipes to help whet your appetite.