What is the Vegan Diet?

foodinsight.org/basics-of-vegan-diet/

By Alyssa Pike, RD January 11, 2023

Watch Video At: https://youtu.be/ZTVWP-6MiQc

Highlights

Vegan diets only include plant-based foods.

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 Research has shown that vegan or vegetarian diets rich in plant-based foods are
associated with lower LDL cholesterol, improved blood glucose and improved blood
pressure.
There are a few nutrients that individuals following a vegan diet should be mindful to
get enough of, including vitamin B12, calcium, iron and certain omega-3 fatty acids.

The Basics

Vegan and vegetarian diets appear to be among the top food trends, but there is
evidence that some people have been eating a predominantly plant-based or vegetarian
diet for centuries. However, it wasn’t until 1944 that the term “vegan” was coined.
Essentially, individuals who follow a vegan diet have opted to remove all animal-based
foods from their diet. Many choose vegan clothing, household items and personal care
items as well. Most individuals who adopt a vegan diet are doing so for the perceived
health benefits or to advocate for animal rights.

What Foods Make Up a Vegan Diet?

Vegan diets are made up of only plant-based foods. This type of diet includes fruits,
vegetables, soy, legumes, nuts and nut butters, plant-based dairy alternatives, sprouted
or fermented plant foods and whole grains. Vegan diets don’t include animal foods like
eggs, dairy, meat, poultry or seafood. They also are devoid of animal byproducts such as
honey (made by bees) and lesser-known animal-based ingredients like whey, casein,
lactose, egg white albumen, gelatin, carmine, shellac, animal-derived vitamin D3 and fish-
derived omega-3 fatty acids.

Veganism and Health

The foods emphasized in a vegan diet are rich in many nutrients like vitamins A, C, E and
K, fiber, antioxidants and phytonutrients. Vegan diets have been studied for their impact
on human health. Below are some highlights.

Research

One randomized controlled trial (RCT) examined the impact of a vegan, no-added-fat diet
on cardiovascular risk in obese children with hypercholesterolemia and their parents. The
results found that children and parents who had adopted this diet had lower total
cholesterol, blood pressure and BMI compared to baseline. Another RCT found that
vegan diets were associated with improved glycemic control compared to a conventional
diabetes diet in individuals with Type 2 diabetes. Lastly, a 74-week RCT – albeit with a
small sample size – found a low-fat vegan diet appeared to improve glycemia and plasma
lipids more than a conventional diabetes diet. Larger and long-term follow up studies are
needed to support these findings.

Health benefits of vegan diets have also been noted in observational studies. One
systematic review of cross-sectional and prospective cohort studies reported lower body
mass index, total cholesterol, LDL cholesterol (or “bad” cholesterol) and blood glucose

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levels in individuals following vegetarian or vegan diets compared to omnivores. The
results of the studies specific to people on a vegan diet indicated that this eating pattern
reduced the overall cancer risk by 15 percent. Although cross-sectional and cohort
studies cannot prove cause and effect (as in, a vegan diet causes health benefits), these
findings support the results of RCTs, which are considered to be the gold standard of
research and are designed to demonstrate that an intervention (following a vegan diet)
leads to an effect (health benefits).

Most of this research has garnered positive results. Still, understanding the specific
effects of vegan diets on health remains challenging because research on this eating
pattern is often grouped together with vegetarian or plant-based diets, both of which may
include animal products.

Nutrients of Concern

While the vegan diet can be very nutrient-rich, there are a few nutrients to be particularly
aware of when adopting this style of eating: most notably vitamin B12, calcium, certain
omega-3 fatty acids and iron.

Vitamin B12 is important for metabolism, heart, nerve and muscle health and it’s mostly
found in animal products. Those following a vegan diet should opt for foods fortified with
B12. Moreover, individuals following a vegan diet should communicate with a health care
provider about monitoring their levels of B12 and their potential need for a supplement,
keeping in mind that a deficiency in B12 could take years to manifest on a blood test.

Calcium is essential for dental, nerve, bone and muscle health and it is best absorbed
with vitamin D. This nutrient is found predominantly in dairy foods and in lesser amounts
in leafy greens like kale and broccoli. It is also found in fortified foods, such as tofu, bread
and plant-based dairy alternatives. A systematic review found that individuals following a
vegan or vegetarian diet had lower bone mineral density and higher fracture rates.
Because calcium and vitamin D are key to bone health, those on a vegan diet are advised
to talk to their healthcare provider to determine whether a supplement may be necessary.

Iron is a vital component of metabolism and heart health. It is found mostly in animal
foods. Although fortified whole grains, beans, lentils, spinach and other plant-based foods
provide iron, it’s in the form of non-heme iron, which is not as bioavailable as the heme
iron found in animal foods.

Omega-3 fatty acids are a type of polyunsaturated fat shown to support cardiovascular
health. The three most common types we eat are alpha-linolenic acid (ALA),
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is found in plant
sources like flaxseed, chia seeds and walnuts, but EPA and DHA are found mainly in
animal foods with the exception of some marine plant sources. ALA is converted by our
bodies into EPA and DHA, but only in small quantities. Vegan options for EPA and DHA
are microalgae and seaweed food products or supplements.

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Interested in learning the basics of other food, nutrition and health topics? Check out our
“What Is” series.

This article includes contributions by Kris Sollid, RD and Ali Webster, PhD, RD

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