Benefits of the Vegan Diet, Following a vegan diet, aka avoiding all products from animals, is believed to help you lose weight. Not only that, but the benefits of a vegan diet can also maintain heart health and protect against type 2 diabetes.
Vegans are those who do not eat animal products at all. Vegetarians still eat eggs.
It has been scientifically proven, here are some of the benefits of a vegan diet that make it worth trying:
1. Effectively Lose Weight
For those who are has a higher weight, a vegan diet can help them lose weight. According to many observational studies, vegans tend to be slimmer and have a lower body mass index compared to non-vegans.
In fact, according to the Journal of the American College of Nutrition, a vegan diet is more effective at losing weight than other types of diets. Even when one does not regularly follow a vegan diet, the chances of losing weight are higher than the others.
2. Rich in Nutrients
When someone pursues a vegan diet, it means that animal products such as meat and other animal-derived products have been eliminated. Substitutes are whole grains, vegetables, nuts, seeds, and fruit.
It was proven in a study from Germany in 2020 which noted that vegans consume more antioxidants, fiber, vitamins, and minerals.
But of course, there is a risk that someone will also lack nutrients, especially essential fatty acids if they are on a diet without these animal products. Therefore, it is important to choose the right food. If needed, provide vitamin B12, vitamin D, zinc, or calcium supplements which vegans are prone to lacking.
3. Lower Blood Sugar Levels
For people with type 2 diabetes, a vegan diet is worth trying because it can lower blood sugar levels. Their insulin sensitivity is also higher so that the risk of experiencing or worsening type 2 diabetes is reduced.
Based on a team study from the University of North Carolina, a vegan diet can lower blood sugar levels in diabetics compared to other types of diets.
4. Optimize Kidney Function
Another benefit of the vegan diet is to prevent decreased kidney function. Based on research published in the World Journal of Nephrology, replacing meat with plant-based protein preparations can reduce the risk of decreased kidney function.
5. Protects from Cancer
One of the important factors to prevent cancer is to maintain a diet. This is also one of the benefits of a vegan diet. For example, eating legumes regularly can reduce the risk of colon cancer.
In addition, consuming enough vegetables and fruit also reduces the risk of suffering from cancer by up to 15%. This fact was recorded by a research team at the University of Florence, Italy, in 2017.
Furthermore, avoiding certain animal products can reduce the risk of developing prostate cancer, breast cancer, and colon cancer.
But keep in mind that the studies highlighting this are observational. This means that it is impossible to determine exactly what causes vegans to have a lower risk of developing cancer.
6. The Risk of Heart Disease is Reduced
If there is a diet that reduces a person’s risk of developing heart disease, the vegan diet could be the answer. Based on an observational study from the University of California, California’s Loma Linda Department of Nutrition, vegans’ risk of developing high blood pressure decreased by 75%.
More specifically, the benefits of a vegan diet are also more effective in controlling bad cholesterol and blood sugar levels compared to other types of diets.
Of course, this is important for heart health, considering that cholesterol, blood pressure, and also blood sugar levels are closely related to the risk of heart disease.
7. Reduce Arthritis Pain
Arthritis sufferers may also find pain relief if they follow a vegan diet. An observation from Michigan State University College of Human Medicine found that 40 arthritis sufferers who ate a vegan diet for 6 weeks felt a difference. Starting from increased energy levels to general body function becomes more optimal.
In addition, some symptoms such as pain, swelling in the joints, and feeling of stiffness in the morning are also much reduced for those on a vegan diet. This is because vegans eat foods that are rich in antioxidants, probiotics, and also fiber.