Foods that are vegan
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Vegan Foods: Health Benefits and Nutritional Considerations
Introduction to Vegan Diets
A vegan diet, which excludes all animal products, is increasingly recognized for its health benefits and environmental sustainability. This dietary pattern emphasizes the consumption of plant-based foods such as vegetables, fruits, whole grains, legumes, nuts, and seeds .
Health Benefits of Vegan Diets
Cardiovascular Health
Vegan diets are associated with improved cardiovascular health. They typically result in lower body mass index (BMI), reduced serum cholesterol, better serum glucose control, and lower blood pressure. These factors collectively contribute to a reduced risk of cardiovascular diseases (CVD) . The high intake of fiber, phytonutrients, and antioxidants in vegan diets supports these health benefits.
Chronic Disease Prevention
Vegan diets are linked to a lower risk of chronic diseases such as type 2 diabetes, hypertension, certain cancers, and obesity. The low intake of saturated fats and high consumption of nutrient-dense plant foods are key contributors to these positive health outcomes .
Nutritional Adequacy
When well-planned, vegan diets are nutritionally adequate and suitable for all stages of life, including pregnancy, lactation, infancy, childhood, adolescence, and older adulthood. They provide essential nutrients while minimizing the intake of harmful substances found in animal products.
Nutritional Considerations for Vegans
Micronutrient Deficiencies
Despite the numerous health benefits, vegan diets can lead to deficiencies in certain micronutrients if not properly managed. Key nutrients of concern include vitamin B12, vitamin D, calcium, iron, zinc, iodine, and omega-3 fatty acids (EPA and DHA) . Vegans should consider fortified foods or supplements to meet their nutritional needs .
Protein Intake
While vegan diets generally provide adequate protein, they may be lower in protein compared to omnivorous diets. However, the protein intake from plant sources is usually sufficient if a variety of protein-rich foods such as legumes, nuts, and seeds are included .
Environmental Impact of Vegan Diets
Vegan diets are more environmentally sustainable compared to diets rich in animal products. They require fewer natural resources and result in significantly lower greenhouse gas emissions. This makes veganism an optimal choice for reducing the environmental impact of food production .
Conclusion
Vegan diets offer numerous health benefits, including improved cardiovascular health and reduced risk of chronic diseases. However, attention must be given to potential nutrient deficiencies, and appropriate supplementation or consumption of fortified foods is recommended. Additionally, vegan diets are environmentally sustainable, making them a beneficial choice for both personal health and the planet.
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