On the occasion of World Vegan Day, which falls on 1.11, we take a closer look at the idea of a vegan diet and present 4 benefits of following it. However, it is worth noting that it is not always healthy. 

A vegan diet is an elimination diet that involves the exclusion of all animal products. This includes dairy products, honey and eggs, among others. It is sometimes confused with a vegetarian diet, which only excludes meat and fish, but this is not the same thing. Following a plant-based diet can have a number of benefits, which we will discuss in more detail today.

A vegan diet is richer in certain nutrients

Due to its high consumption of vegetables and fruit, a vegan diet can be richer in certain nutrients. Research shows that a vegan diet can provide more fibre and antioxidants found in fruit and vegetables. It may also be richer in folic acid, potassium and magnesium, as well as vitamins A, C and E.

Although a vegan diet can offer a wealth of vitamins and minerals, it also has some limitations. Due to the elimination of animal products, it does not provide (or insufficiently provides) certain vitamins and minerals and supplementation may be necessary. These nutrients include vitamin B12 and D, as well as zinc or calcium. Read more about supplementation in a vegan diet in the article Supplementation in a vegan diet.

A vegan diet can have a positive effect on the intestinal microflora

The intestinal microflora of vegans appears to be significantly different to that of omnivores. It is characterised by a reduced abundance of pathobionts (organisms that can cause harm in certain circumstances) and a higher abundance of protective bacterial species, such as F. prausnitzii.

You can lose weight on a vegan diet

Scientific studies show that a vegan diet is more effective when it comes to weight loss than Mediterranean and low-fat diets.

A study comparing the vegan diet with the Mediterranean diet, was conducted on 62 adults randomly assigned to one of the diets. The low-fat vegan diet was found to improve body weight, lipid levels and insulin sensitivity, both from baseline and compared to the Mediterranean diet. Blood pressure decreased on both diets, but more so on the Mediterranean diet.

The second study, comparing a low-fat vegan diet with a classic low-fat diet, was conducted on 62 overweight postmenopausal women. Those following a vegan diet performed significantly better than those in the other group following a low-fat diet.

In both cases, repeating the same study after one year yielded the same results. The study did not dictate the size of the energy deficit, only the restriction on the inclusion or exclusion of certain food groups, as well as the frequency of their consumption.

Vegan diet reduces the risk of cardiovascular disease

Studies show that people following a vegan diet have a lower risk of cardiovascular disease compared to those on an ordinary healthy diet, as well as a vegetarian diet.

Risks associated with a vegan diet

More and more highly processed foods are available in the shops that boast on the packaging that they are vegan. By basing your diet on such products and not ensuring an adequate supply of fruit and vegetables, you can very easily cause nutrient deficiencies in your body. If you want to try a vegan diet but don’t know how to go about it, don’t be afraid to ask for help. Balancing a vegan diet is difficult and you may find it useful to have the support of an experienced nutritionist at the beginning.  He or she will dispel any doubts you may have and help you balance your diet appropriately to suit your needs.

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