Table of ContentsView AllTable of ContentsWhat Is a Vegan Diet?Foods to EatFoods to AvoidHealth BenefitsPotential BenefitsRisksSupplementsVegan vs. Vegetarian
Table of ContentsView All
View All
Table of Contents
What Is a Vegan Diet?
Foods to Eat
Foods to Avoid
Health Benefits
Potential Benefits
Risks
Supplements
Vegan vs. Vegetarian
Avegandiet is an eating pattern based solely onplant foodsand avoids all foods from animal sources. Veganism has risen in popularity recently due to ethical, environmental, and health concerns.
The diet has health benefits for many people, but a diet based entirely on plants could lead to nutrient deficiencies, which can be harmful to some. This article will cover everything you need to know to follow a vegan diet while keeping your health in mind.
Yagi Studio / Getty Images
A vegan diet is an eating pattern based solely on plant foods and avoids all foods from animal sources, including meats, poultry, dairy, fish, shellfish, and eggs. Grains, fruits, vegetables, beans, nuts, seeds, and plant oils may be included.
Flexitarian Diet: Alternating Meat and Vegetarian Days
A vegan diet is not limited to only a few foods. Many delicious and nutritious foods may be consumed on a vegan diet, including:
Coconut Cream: What to Know About This Dairy-Free Alternative
Incomplete Protein: Important Nutritional Value or Not a Concern?
Foods and Products to Avoid
All animal-based foods are excluded from a vegan diet, as well as foods and beverages made with animal-derived products.These include:
Alcoholic Beverages on a Vegan DietSome alcoholic beverages, such as beer, wine, or cider, might not be vegan due to products used during the filtration process or flavorings added during production.
Alcoholic Beverages on a Vegan Diet
Some alcoholic beverages, such as beer, wine, or cider, might not be vegan due to products used during the filtration process or flavorings added during production.
Types of Vegan Diets
There are many variations to veganism, some of which are more strict. Many people may develop their own vegan eating pattern without restrictions in cooking methods, meal timing, or percentages of carbohydrates, protein, or fat.
Or, they may adopt some popular types of vegan diets that follow various restrictions, such as:
Raw
Raw fruits, vegetables, nuts, seeds, and some sprouted legumes and grains are the staples of a raw vegan diet. Instead of cooking, food preparation methods include juicing, blending, soaking, sprouting, and dehydrating.
Raw Till 4
The raw till 4 diet is a high-carbohydrate, low-fat, low-protein vegan diet. This diet is sometimes called a fruitarian diet.
High water intake (3 liters or more per day) is strongly encouraged on the raw till 4 diet. Calories are unlimited at every meal, with the majority coming from fruit. Oils and salt are discouraged, as well as not eating fruit after consuming your cooked meal.
HCLF (High-Carb, Low-Fat)
A high-carbohydrate, low-fat (HCLF) vegan diet focuses on eating high-carbohydrate starchy plant-based foods. Approximately 80% of calories come from carbohydrates on this diet, though this may vary slightly depending on your source of information. These carbs include grains, fruits, vegetables, beans, peas, and lentils.
About 10% of calories come from fat on an HCLF diet. Oils are discouraged, while nuts, seeds, and other higher-fat plant foods are allowed only in moderation.
An HCLF vegan diet is also low in protein, with around 10% of your daily calories coming from protein. Because of this, an HCLF diet is sometimes called an 80/10/10 diet.
Whole Food
Awhole-food vegan dietis an eating pattern based on whole, minimally processed plant foods. This includes fruits, vegetables, whole grains, and legumes. Refined oils, sweeteners, and flour are limited or avoided, as well as highly processed vegan alternatives such as imitation meats and cheeses.
Starch Solution
The diet consists of approximately 70% starches, 20% vegetables, and 10% fruits. Starches encouraged include whole grains, unrefined flour, root vegetables, winter squash, and legumes.
Animal products, vegetable oils, simple sugars, and processed foods are avoided. Dietary fats such as those in avocados, nuts, and seeds are also limited.
Thrive Diet
Several small meals are consumed throughout the day with no restriction on calories. Foods encouraged on the thrive diet include fruits, vegetables, beans, seeds, cold-pressed oils, and whole grains.
Plant-Based and Mock Meat Products: How Healthy Are They?
Health Benefits of Eating Vegan
Weight Control
Eating more whole plant foods and less highly processed foods may aid in weight management, especially if they replace highly processed foods high in added sugars, sodium, andsaturated fats.
Many of the foods included in a vegan diet, such as fruits and vegetables, are naturally lower in calories than many ultra-processed foods, leading to an overall lower calorie intake.
A study looking into the health benefits of following a low-fat vegan diet for 16 weeks showed that it resulted in more weight loss compared to the control group (no change in their diets).Another study researching the effects of a low-fat vegan diet in individuals considered overweight found that a vegan diet resulted in greater weight loss compared to the control group.
Blood Sugar and Type 2 Diabetes
Some studies have shown a positive effect of a vegan diet onblood sugar(glucose) levels. One 12-week randomized clinical trial in people withtype 2 diabetesshowed a greater reduction ofA1c levels(average blood sugar over the past two to three months) and overall glycemic control in those following a vegan diet compared to a traditional diabetic diet.
A 16-week study in overweight individuals showed increased insulin sensitivity in the vegan group, meaning the body is better at using available insulin (a hormone that helps regulate blood sugar levels) compared to the control group.With increased insulin sensitivity, the risk of developing diabetes decreases and blood sugar management improves.
Heart Health
Many vegan diets tend to be lower in saturated fat and sodium than the standard American diet, which may lead to improvements in heart health. A 2020 review of studies found that a primarily plant-based diet (not specifically vegan) provides heart-health benefits, such as improvedblood cholesterol levels, and may reduce the risk ofcardiovascular (heart) disease.
Other Potential Health Benefits
In addition to the health benefits listed above, following a vegan diet may offer additional health benefits such as:
Lower Risk of Cancer
The International Agency for Research on Cancer (IARC) classifies processed meat as acarcinogen(a substance or agent that causes cancer) and red meat as a probable carcinogen (something that probably causes cancer).
A 2022 study found that an increased amount of plant-based foods reduced the risk of some forms of prostate cancer, especially at age 65 or older.
A meta-analysis looking at over 3 million subjects and the relationship between a plant-based diet and the risk of digestive system cancers found that vegan and other plant-based eating patterns were protective against digestive system cancers.
Reducing Arthritis Symptoms
Eating more whole foods and less highly processed foods is often associated with an anti-inflammatory diet.
A four-week randomized controlled trial compared a vegan diet to a diet that includes meat in healthy individuals. The researchers found that people in the vegan group experienced decreased inflammatory markers compared to the meat group.
One 2021 meta-analysis found that anti-inflammatory diets, including Mediterranean, vegetarian, and vegan diets, reduced pain in individuals withrheumatoid arthritis.Similarly, a review article published in 2018 found benefits of anti-inflammatory diets (such as the Mediterranean diet and a vegan diet) on disease activity in rheumatoid arthritis.
However, some of the studies researched were small and had a risk of bias. Further research is needed in this area to determine how diet affects the development and management of arthritis.
Reduced Risk of Poor Kidney Function
The National Kidney Foundation says that plant proteins, when consumed in a varied diet, are a great source of protein for people with kidney disease.In addition, when animal protein is consumed in excess, it produces high amounts of acid in the blood that can be damaging to the kidneys, and may lead to acidosis (when the kidneys can’t remove acid quickly enough).
One 2023 study looking at over 3,600 people withhyperuricemia(elevated uric acid levels in the blood)—a risk factor forchronic kidney disease(CKD)—and compared their different diets in relation to CKD risk. The researchers grouped the diets into three groups: vegan, lacto-ovo vegetarian (allows eggs and milk products but not animal flesh), and omnivore diet (includes plants and animal products).
The study found that people following a vegan diet had a 31% lower risk of developing CKD compared to lacto-ovo vegetarians and omnivores.
Reduced Risk of Alzheimer’s Disease
There are very few studies examining the vegan diet in relation to Alzheimer’s disease, and they do not have clear conclusions.
One review study looked at the risk of Alzheimer’s disease when following a vegan diet. The researchers found that while a vegan diet is rich in many health-promoting nutrients, there is not enough data to state that following a strict vegan diet is more beneficial for Alzheimer’s disease prevention when compared with vegetarianism or other diets.
However, another review study looking at plant-based diets in general suggested that following a plant-based diet may be beneficial for brain health and cognitive function.Nevertheless, more research is needed to address the risk of Alzheimer’s disease in relation to a vegan diet.
Lowered Risk of High Blood Pressure
A 2021 review study comparing a vegan diet’s effects in people with metabolic syndrome (a group of conditions that occur together, increasing your risk of heart disease, stroke, and type 2 diabetes) found that a vegan diet has not been associated with a significant change in eithersystolic (the first number, measuring pressure against artery walls when the heart beats) or diastolic (the bottom number, measuring the same pressure when the heart rests between beats) blood pressurewhen compared to less-restrictive plant-based diets.
Risks (and How to Minimize Them)
A vegan diet may be beneficial for some, but it isn’t without risks. With no consumption of meat (a main dietary source of protein), getting enough protein is often a concern with vegan diets. Vegans must be intentional in getting enough plant protein each day.
Additionally, the proteins in many plants are not consideredcompleteproteins—meaning they do not provide all the essential amino acids needed for optimal health. Because of this, it’s important to vary sources of plant-based protein to ensure all essential amino acids are being consumed on a regular basis.
Another concern of following a vegan diet is the exclusion of food groups (meat, fish, and dairy products) that often provide critical nutrients to our bodies. Some nutrients of concern are vitamin B12, vitamin D, iodine, calcium, zinc, and omega-3 fatty acids.
Each of these nutrients has a vital role to play in the body and, when deficient, may lead to health consequences, such as an increased risk for anemia, bone fractures, sarcopenia (gradual loss of muscle mass, strength, and function), and depression.
Because of this, vegan diets are not recommended for people with certain health conditions, such asosteoporosis(a disease in which bone mineral density and bone mass decreases, or when the structure and strength of bone changes).
If you have a medical condition, consult with your healthcare provider before changing your diet or taking a new supplement.
Supplements to Consider
Supplements may be recommended if you are following a strict vegan diet. Discuss adding supplements to your diet with a nutrition professional (such as aregistered dietitian nutritionist) or a healthcare provider. Supplements that may be needed and the sources of these nutrients in a vegan diet include:
What Is Vegan vs. Vegetarian-Friendly Food?
A vegan diet is one of the most strict plant-based diets, as it excludes all animal foods and products. Some other plant-based eating patterns are less restrictive while still being primarily plant-forward.
Bean Sprouts Benefits: Fresh, Canned, or Stir-Fried
Other Types of Plant-Based Diets
Vegetarianism is a more flexible plant-based diet compared to veganism. Variations of vegetarian diets include:
Summary
A vegan diet is one that excludes all animal products and foods and beverages made with animal-derived products. There are many variations to a vegan diet, including raw, raw till 4, HCLF, whole food, starch solution, and the thrive diet.
Foods to eat on a vegan diet include any plant-based food such as fruits, vegetables, grains, legumes, plant-based dairy alternatives, soy products, plant-based oils, and algae. Foods to avoid include meat, poultry, fish and seafood, dairy, eggs, bee products, animal-based ingredients, and some alcoholic beverages.
A vegan diet may confer health benefits such as weight management, improved blood sugar control, and heart health. Other health benefits may include reduced risk of some cancers, arthritis, kidney disease, Alzheimer’s disease, and high blood pressure, though more studies are needed in many of these areas of research.
Due to the risk for nutrient deficiency, adding certain supplements should be considered, such as vitamin B12, vitamin D, iodine, calcium, zinc, and omega-3 fatty acids. Other risks of a vegan diet include not consuming enough protein and detrimental effects for people with certain health conditions.
24 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.The Vegetarian Resource Group.Veganism in a nutshell.Drinkaware.Vegan alcohol.Kahleova H, Petersen KF, Shulman GI, et al.Effect 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 trial[published correction appears inJAMA Netw Open. 2021;4(1):e2035088] [published correction appears inJAMA Netw Open. 2021;4(2):e210550] [published correction appears inJAMA Netw Open. 2021;4(5):e2115510].JAMA Netw Open. 2020;3(11):e2025454. doi:10.1001/jamanetworkopen.2020.25454Kahleova H, Rembert E, Alwarith J, et al.Effects of a low-fat vegan diet on gut microbiota in overweight individuals and relationships with body weight, body composition, and insulin sensitivity. A randomized clinical trial.Nutrients. 2020;12(10):2917. Published 2020 Sep 24. doi:10.3390/nu12102917Lee YM, Kim SA, Lee IK, et al.Effect 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 trial.PLoS One. 2016;11(6):e0155918. doi:10.1371/journal.pone.0155918Centers for Disease Control and Prevention.Insulin resistance and diabetes.Trautwein EA, McKay S.The role of specific components of a plant-based diet in management of dyslipidemia and the impact on cardiovascular risk.Nutrients. 2020;12(9):2671. doi:10.3390/nu12092671World Health Organization.Cancer: carcinogenicity of the consumption of red meat and processed meat.Bouvard V, Loomis D, Guyton KZ, et al.Carcinogenicity of consumption of red and processed meat.Lancet Oncol. 2015;16(16):1599-1600. doi:10.1016/S1470-2045(15)00444-1Loeb S, Fu BC, Bauer SR, et al.Association of plant-based diet index with prostate cancer risk.Am J Clin Nutr. 2022;115(3):662-670. doi:10.1093/ajcn/nqab365Zhao Y, Zhan J, Wang Y, Wang D.The relationship between plant-based diet and risk of digestive system cancers: a meta-analysis based on 3,059,009 subjects.Front Public Health. 2022;10:892153. doi:10.3389/fpubh.2022.892153Arthritis Foundation.Anti-inflammatory diet do’s and don’ts.Lederer AK, Maul-Pavicic A, Hannibal L, et al.Vegan diet reduces neutrophils, monocytes and platelets related to branched-chain amino acids - a randomized, controlled trial.Clin Nutr. 2020;39(11):3241-3250. doi:10.1016/j.clnu.2020.02.011Schönenberger KA, Schüpfer AC, Gloy VL, et al.Effect of anti-inflammatory diets on pain in rheumatoid arthritis: a systematic review and meta-analysis.Nutrients. 2021;13(12):4221. doi:10.3390/nu13124221Badsha H.Role of diet in influencing rheumatoid arthritis disease activity.Open Rheumatol J. 2018;12:19-28. doi:10.2174/1874312901812010019National Kidney Foundation.Plant-based vs. animal-based diets: the jury is in!National Kidney Foundation.10 common habits that may harm your kidneys.Wu CL, Tsai WH, Liu JS, Liu HW, Huang SY, Kuo KL.Vegan diet is associated with a lower risk of chronic kidney disease in patients with hyperuricemia.Nutrients. 2023;15(6):1444. doi:10.3390/nu15061444Katonova A, Sheardova K, Amlerova J, Angelucci F, Hort J.Effect of a vegan diet on Alzheimer’s disease.Int J Mol Sci. 2022;23(23):14924. doi:10.3390/ijms232314924Medawar E, Huhn S, Villringer A, Veronica Witte A.The effects of plant-based diets on the body and the brain: a systematic review.Transl Psychiatry. 2019;9(1):226. doi:10.1038/s41398-019-0552-0Marrone G, Guerriero C, Palazzetti D, et al.Vegan diet health benefits in metabolic syndrome.Nutrients. 2021;13(3):817. doi:10.3390/nu13030817Lopez PD, Cativo EH, Atlas SA, Rosendorff C.The effect of vegan diets on blood pressure in adults: a meta-analysis of randomized controlled trials.Am J Med. 2019;132(7):875-883.e7. doi:10.1016/j.amjmed.2019.01.044O’Keefe JH, O’Keefe EL, Lavie CJ, Cordain L.Debunking the vegan myth: the case for a plant-forward omnivorous whole-foods diet.Prog Cardiovasc Dis. 2022;74:2-8. doi:10.1016/j.pcad.2022.08.001Dietitians of Canada.Eating guidelines for vegans.
24 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.The Vegetarian Resource Group.Veganism in a nutshell.Drinkaware.Vegan alcohol.Kahleova H, Petersen KF, Shulman GI, et al.Effect 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 trial[published correction appears inJAMA Netw Open. 2021;4(1):e2035088] [published correction appears inJAMA Netw Open. 2021;4(2):e210550] [published correction appears inJAMA Netw Open. 2021;4(5):e2115510].JAMA Netw Open. 2020;3(11):e2025454. doi:10.1001/jamanetworkopen.2020.25454Kahleova H, Rembert E, Alwarith J, et al.Effects of a low-fat vegan diet on gut microbiota in overweight individuals and relationships with body weight, body composition, and insulin sensitivity. A randomized clinical trial.Nutrients. 2020;12(10):2917. Published 2020 Sep 24. doi:10.3390/nu12102917Lee YM, Kim SA, Lee IK, et al.Effect 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 trial.PLoS One. 2016;11(6):e0155918. doi:10.1371/journal.pone.0155918Centers for Disease Control and Prevention.Insulin resistance and diabetes.Trautwein EA, McKay S.The role of specific components of a plant-based diet in management of dyslipidemia and the impact on cardiovascular risk.Nutrients. 2020;12(9):2671. doi:10.3390/nu12092671World Health Organization.Cancer: carcinogenicity of the consumption of red meat and processed meat.Bouvard V, Loomis D, Guyton KZ, et al.Carcinogenicity of consumption of red and processed meat.Lancet Oncol. 2015;16(16):1599-1600. doi:10.1016/S1470-2045(15)00444-1Loeb S, Fu BC, Bauer SR, et al.Association of plant-based diet index with prostate cancer risk.Am J Clin Nutr. 2022;115(3):662-670. doi:10.1093/ajcn/nqab365Zhao Y, Zhan J, Wang Y, Wang D.The relationship between plant-based diet and risk of digestive system cancers: a meta-analysis based on 3,059,009 subjects.Front Public Health. 2022;10:892153. doi:10.3389/fpubh.2022.892153Arthritis Foundation.Anti-inflammatory diet do’s and don’ts.Lederer AK, Maul-Pavicic A, Hannibal L, et al.Vegan diet reduces neutrophils, monocytes and platelets related to branched-chain amino acids - a randomized, controlled trial.Clin Nutr. 2020;39(11):3241-3250. doi:10.1016/j.clnu.2020.02.011Schönenberger KA, Schüpfer AC, Gloy VL, et al.Effect of anti-inflammatory diets on pain in rheumatoid arthritis: a systematic review and meta-analysis.Nutrients. 2021;13(12):4221. doi:10.3390/nu13124221Badsha H.Role of diet in influencing rheumatoid arthritis disease activity.Open Rheumatol J. 2018;12:19-28. doi:10.2174/1874312901812010019National Kidney Foundation.Plant-based vs. animal-based diets: the jury is in!National Kidney Foundation.10 common habits that may harm your kidneys.Wu CL, Tsai WH, Liu JS, Liu HW, Huang SY, Kuo KL.Vegan diet is associated with a lower risk of chronic kidney disease in patients with hyperuricemia.Nutrients. 2023;15(6):1444. doi:10.3390/nu15061444Katonova A, Sheardova K, Amlerova J, Angelucci F, Hort J.Effect of a vegan diet on Alzheimer’s disease.Int J Mol Sci. 2022;23(23):14924. doi:10.3390/ijms232314924Medawar E, Huhn S, Villringer A, Veronica Witte A.The effects of plant-based diets on the body and the brain: a systematic review.Transl Psychiatry. 2019;9(1):226. doi:10.1038/s41398-019-0552-0Marrone G, Guerriero C, Palazzetti D, et al.Vegan diet health benefits in metabolic syndrome.Nutrients. 2021;13(3):817. doi:10.3390/nu13030817Lopez PD, Cativo EH, Atlas SA, Rosendorff C.The effect of vegan diets on blood pressure in adults: a meta-analysis of randomized controlled trials.Am J Med. 2019;132(7):875-883.e7. doi:10.1016/j.amjmed.2019.01.044O’Keefe JH, O’Keefe EL, Lavie CJ, Cordain L.Debunking the vegan myth: the case for a plant-forward omnivorous whole-foods diet.Prog Cardiovasc Dis. 2022;74:2-8. doi:10.1016/j.pcad.2022.08.001Dietitians of Canada.Eating guidelines for vegans.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
The Vegetarian Resource Group.Veganism in a nutshell.Drinkaware.Vegan alcohol.Kahleova H, Petersen KF, Shulman GI, et al.Effect 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 trial[published correction appears inJAMA Netw Open. 2021;4(1):e2035088] [published correction appears inJAMA Netw Open. 2021;4(2):e210550] [published correction appears inJAMA Netw Open. 2021;4(5):e2115510].JAMA Netw Open. 2020;3(11):e2025454. doi:10.1001/jamanetworkopen.2020.25454Kahleova H, Rembert E, Alwarith J, et al.Effects of a low-fat vegan diet on gut microbiota in overweight individuals and relationships with body weight, body composition, and insulin sensitivity. A randomized clinical trial.Nutrients. 2020;12(10):2917. Published 2020 Sep 24. doi:10.3390/nu12102917Lee YM, Kim SA, Lee IK, et al.Effect 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 trial.PLoS One. 2016;11(6):e0155918. doi:10.1371/journal.pone.0155918Centers for Disease Control and Prevention.Insulin resistance and diabetes.Trautwein EA, McKay S.The role of specific components of a plant-based diet in management of dyslipidemia and the impact on cardiovascular risk.Nutrients. 2020;12(9):2671. doi:10.3390/nu12092671World Health Organization.Cancer: carcinogenicity of the consumption of red meat and processed meat.Bouvard V, Loomis D, Guyton KZ, et al.Carcinogenicity of consumption of red and processed meat.Lancet Oncol. 2015;16(16):1599-1600. doi:10.1016/S1470-2045(15)00444-1Loeb S, Fu BC, Bauer SR, et al.Association of plant-based diet index with prostate cancer risk.Am J Clin Nutr. 2022;115(3):662-670. doi:10.1093/ajcn/nqab365Zhao Y, Zhan J, Wang Y, Wang D.The relationship between plant-based diet and risk of digestive system cancers: a meta-analysis based on 3,059,009 subjects.Front Public Health. 2022;10:892153. doi:10.3389/fpubh.2022.892153Arthritis Foundation.Anti-inflammatory diet do’s and don’ts.Lederer AK, Maul-Pavicic A, Hannibal L, et al.Vegan diet reduces neutrophils, monocytes and platelets related to branched-chain amino acids - a randomized, controlled trial.Clin Nutr. 2020;39(11):3241-3250. doi:10.1016/j.clnu.2020.02.011Schönenberger KA, Schüpfer AC, Gloy VL, et al.Effect of anti-inflammatory diets on pain in rheumatoid arthritis: a systematic review and meta-analysis.Nutrients. 2021;13(12):4221. doi:10.3390/nu13124221Badsha H.Role of diet in influencing rheumatoid arthritis disease activity.Open Rheumatol J. 2018;12:19-28. doi:10.2174/1874312901812010019National Kidney Foundation.Plant-based vs. animal-based diets: the jury is in!National Kidney Foundation.10 common habits that may harm your kidneys.Wu CL, Tsai WH, Liu JS, Liu HW, Huang SY, Kuo KL.Vegan diet is associated with a lower risk of chronic kidney disease in patients with hyperuricemia.Nutrients. 2023;15(6):1444. doi:10.3390/nu15061444Katonova A, Sheardova K, Amlerova J, Angelucci F, Hort J.Effect of a vegan diet on Alzheimer’s disease.Int J Mol Sci. 2022;23(23):14924. doi:10.3390/ijms232314924Medawar E, Huhn S, Villringer A, Veronica Witte A.The effects of plant-based diets on the body and the brain: a systematic review.Transl Psychiatry. 2019;9(1):226. doi:10.1038/s41398-019-0552-0Marrone G, Guerriero C, Palazzetti D, et al.Vegan diet health benefits in metabolic syndrome.Nutrients. 2021;13(3):817. doi:10.3390/nu13030817Lopez PD, Cativo EH, Atlas SA, Rosendorff C.The effect of vegan diets on blood pressure in adults: a meta-analysis of randomized controlled trials.Am J Med. 2019;132(7):875-883.e7. doi:10.1016/j.amjmed.2019.01.044O’Keefe JH, O’Keefe EL, Lavie CJ, Cordain L.Debunking the vegan myth: the case for a plant-forward omnivorous whole-foods diet.Prog Cardiovasc Dis. 2022;74:2-8. doi:10.1016/j.pcad.2022.08.001Dietitians of Canada.Eating guidelines for vegans.
The Vegetarian Resource Group.Veganism in a nutshell.
Drinkaware.Vegan alcohol.
Kahleova H, Petersen KF, Shulman GI, et al.Effect 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 trial[published correction appears inJAMA Netw Open. 2021;4(1):e2035088] [published correction appears inJAMA Netw Open. 2021;4(2):e210550] [published correction appears inJAMA Netw Open. 2021;4(5):e2115510].JAMA Netw Open. 2020;3(11):e2025454. doi:10.1001/jamanetworkopen.2020.25454
Kahleova H, Rembert E, Alwarith J, et al.Effects of a low-fat vegan diet on gut microbiota in overweight individuals and relationships with body weight, body composition, and insulin sensitivity. A randomized clinical trial.Nutrients. 2020;12(10):2917. Published 2020 Sep 24. doi:10.3390/nu12102917
Lee YM, Kim SA, Lee IK, et al.Effect 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 trial.PLoS One. 2016;11(6):e0155918. doi:10.1371/journal.pone.0155918
Centers for Disease Control and Prevention.Insulin resistance and diabetes.
Trautwein EA, McKay S.The role of specific components of a plant-based diet in management of dyslipidemia and the impact on cardiovascular risk.Nutrients. 2020;12(9):2671. doi:10.3390/nu12092671
World Health Organization.Cancer: carcinogenicity of the consumption of red meat and processed meat.
Bouvard V, Loomis D, Guyton KZ, et al.Carcinogenicity of consumption of red and processed meat.Lancet Oncol. 2015;16(16):1599-1600. doi:10.1016/S1470-2045(15)00444-1
Loeb S, Fu BC, Bauer SR, et al.Association of plant-based diet index with prostate cancer risk.Am J Clin Nutr. 2022;115(3):662-670. doi:10.1093/ajcn/nqab365
Zhao Y, Zhan J, Wang Y, Wang D.The relationship between plant-based diet and risk of digestive system cancers: a meta-analysis based on 3,059,009 subjects.Front Public Health. 2022;10:892153. doi:10.3389/fpubh.2022.892153
Arthritis Foundation.Anti-inflammatory diet do’s and don’ts.
Lederer AK, Maul-Pavicic A, Hannibal L, et al.Vegan diet reduces neutrophils, monocytes and platelets related to branched-chain amino acids - a randomized, controlled trial.Clin Nutr. 2020;39(11):3241-3250. doi:10.1016/j.clnu.2020.02.011
Schönenberger KA, Schüpfer AC, Gloy VL, et al.Effect of anti-inflammatory diets on pain in rheumatoid arthritis: a systematic review and meta-analysis.Nutrients. 2021;13(12):4221. doi:10.3390/nu13124221
Badsha H.Role of diet in influencing rheumatoid arthritis disease activity.Open Rheumatol J. 2018;12:19-28. doi:10.2174/1874312901812010019
National Kidney Foundation.Plant-based vs. animal-based diets: the jury is in!
National Kidney Foundation.10 common habits that may harm your kidneys.
Wu CL, Tsai WH, Liu JS, Liu HW, Huang SY, Kuo KL.Vegan diet is associated with a lower risk of chronic kidney disease in patients with hyperuricemia.Nutrients. 2023;15(6):1444. doi:10.3390/nu15061444
Katonova A, Sheardova K, Amlerova J, Angelucci F, Hort J.Effect of a vegan diet on Alzheimer’s disease.Int J Mol Sci. 2022;23(23):14924. doi:10.3390/ijms232314924
Medawar E, Huhn S, Villringer A, Veronica Witte A.The effects of plant-based diets on the body and the brain: a systematic review.Transl Psychiatry. 2019;9(1):226. doi:10.1038/s41398-019-0552-0
Marrone G, Guerriero C, Palazzetti D, et al.Vegan diet health benefits in metabolic syndrome.Nutrients. 2021;13(3):817. doi:10.3390/nu13030817
Lopez PD, Cativo EH, Atlas SA, Rosendorff C.The effect of vegan diets on blood pressure in adults: a meta-analysis of randomized controlled trials.Am J Med. 2019;132(7):875-883.e7. doi:10.1016/j.amjmed.2019.01.044
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