A plant based diet can have significant positive benefits on your health and way of living. Consider it one among many of the reasons on why to go vegan.

Cholesterol and Heart Health

Excessive amounts of LDL cholesterol in the blood lead to atherosclerosis, which are plaque-like buildups in the arteries that can result in heart attacks or strokes. A plant-based diet generally contains more unsaturated fats and fiber, while having less saturated fat compared to a diet including animal products. This, in turn, leads to lower levels of LDL cholesterol (the “bad” cholesterol) in the blood (Koch et al., 2023). A diet containing animal products usually has high levels of substances that raise LDL cholesterol (Deckers, 2016). The “good” cholesterol, called HDL cholesterol, sometimes increases with consumption of a plant-based diet, which helps counteract cardiovascular diseases. For example, a Swedish study showed that people who switched to a plant-based diet had on average 13% lower LDL cholesterol (Johansson et al., 2010).

Reduced Risk of Cancer

Several scientific studies investigating people with various dietary habits suggest that those who eat a plant-based diet have a lower risk of developing certain types of cancer. In an American study, vegetarians had a 22% lower risk of colorectal cancer compared to meat-eaters (SVT, 2015), while a British study showed that vegetarians had a 14% lower cancer risk than people who consumed large amounts of meat (Oxford Population Health, 2022). In the same study, the risk of postmenopausal breast cancer was 18% lower and the risk of prostate cancer 31% lower among vegetarians. At the same time, up to 43% of male vegetarians showed a lower risk of colorectal cancer (Oxford Population Health, 2022).

A plant-based diet can be associated with numerous health benefits. The Swedish National Food Agency states that vegans and vegetarians generally have a lower risk of developing various diseases, including high blood pressure, certain cancers, and cardiovascular diseases (Swedish National Food Agency, 2024). Research generally shows that a plant-based diet rich in vegetables, fruits, legumes, and whole grains contributes to a reduced risk of the aforementioned types of cancer.

Diabetes and Insulin Resistance

A plant-based diet appears to improve insulin sensitivity and provides protection against type 2 diabetes. A meta-analysis showed that people following a plant-based diet had a 23% lower risk of developing type 2 diabetes compared to those with other dietary habits (Qian et al., 2019). The Swedish National Food Agency also emphasizes the importance of a fiber-rich diet with plenty of vegetables and whole grains, which can reduce the risk of type 2 diabetes (Swedish National Food Agency, 2023). Since a plant-based diet is usually rich in these foods, it is particularly relevant for promoting optimal health. Higher intake of legumes, whole grains, as well as fruits and vegetables provides slow-release carbohydrates that help stabilize blood sugar levels.

Other Health Effects:

• Gut Microbiome: A plant-based diet supports a more diverse and stable gut microbiome compared to a diet rich in animal fats. Dietary fibers serve as nourishment for beneficial gut bacteria, increasing their diversity. This is associated with a stronger immune system and lower levels of inflammation in the body (Swedish National Food Agency, 2018).
• Blood Pressure: A review of studies on vegetarians shows that these individuals generally have 5-7 mm (Hg) lower systolic blood pressure than meat-eaters (Yokoyama et al., 2014). This difference is thought to be due to lower salt intake and increased consumption of potassium-rich vegetables, such as spinach and potatoes. A reduction of 5 mm (Hg) can, according to research, reduce the risk of coronary heart disease by up to 9% and the risk of stroke by 14% (Yokoyama et al., 2014).
• Weight Management: Plant-based diets tend to have lower calorie density and high fiber content, which leads to increased satiety. This in turn can facilitate easier weight loss if desired. Weight and obesity are directly linked to many cardiovascular diseases and diabetes.

Whole Foods Plant Based

Whole foods plant based is a dietary approach that involves consuming fresh plant-based, biologically edible products as close to their natural state as possible. whole foods plant based (WFPB) typically includes whole grains, legumes, vegetables, and fruits. Based on this, nuts, berries, seeds, as well as various herbs and spices are also commonly consumed. The diet also focuses on using as little oil and processed food as possible. If well planned, this type of diet is expected to provide additional benefits compared to a “regular” plant-based diet. Author and physician Michael Greger discusses this in detail in his book How Not To Die and on his website Nutritionfacts. The Swedish website WFPB receptish also discusses this.

Note that if you follow a typical plant-based diet, you still benefit from the health effects presented on this page. There is absolutely nothing wrong with consuming foods typically considered “unhealthy,” such as chips, candy, or soda. You choose the diet that suits you best and reduces animal suffering.

Pandemics

Choosing a plant-based diet is not only about personal health but also about global health. The increasing production of animal products leads to the risk of new zoonoses (diseases transmitted between animals and humans), which can even lead to pandemics (Espinosa, Tago & Treich, 2020). About 75% of all new infectious diseases in humans originate from animals. Covid-19, SARS, swine flu, and bird flu are linked to contact with animals in the wild or to animal production (Espinosa, Tago & Treich, 2020). No pandemics have arisen as a consequence of plant-based foods, and by ceasing consumption of animal products, the risk of these diseases decreases accordingly.

Exercise

For those engaged in training or intense sports, there are several documented benefits of a plant-based diet. Plant-based foods are rich in antioxidants and anti-inflammatory compounds, which can reduce exercise-related inflammation and accelerate recovery after workouts. Studies show that athletes following a plant-based diet often experience less muscle soreness and faster recovery (The Game Changers, 2019).

The carbohydrates mentioned earlier, which lead to more stable blood sugar, also impact exercise. Carbohydrates from a plant-based diet provide more sustained energy, which is beneficial for endurance athletes. A meta-analysis found that a plant-based diet positively affects aerobic performance without compromising strength or power (Damasceno et al., 2024). Getting enough protein is also not an issue if the meal is nutritious and well planned. Tofu, tempeh, lentils, and seitan are excellent protein sources, and many plant-based proteins contain all essential amino acids needed for muscle repair.

If you want to learn more about exercise and a plant-based diet, the documentary The Game Changers is recommended. For a good summary of a study comparing a plant-based diet with a regular diet including animal products, see the article Vegans vs Omnivores: Who Builds More Muscle Over Time? by Styrkelabbet.

Sources

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Deckers, J. (2016). Animal (De)liberation: Should the Consumption of Animal Products Be Banned? London: Ubiquity Press. https://www.ncbi.nlm.nih.gov/books/NBK396513/

Espinosa, M., Tago, D., & Treich, N. (2020). The risk of pandemics and food policy. Ecological Economics, 177, 106781. https://doi.org/10.1016/j.ecolecon.2020.106781

Johansson, I., Wikman, Å., Åkesson, A., & Hallmans, G. (2010). Atherosclerosis risk factors in vegans and non-vegetarians. British Journal of Nutrition, 103(4), 542-551. https://doi.org/10.1017/S0007114509992001

Koch, C., Godfrey, K., & MacDonald, R. (2023). Effects of plant-based diets on cholesterol levels. Nutrition Reviews, 81(2), 234-245.

Swedish National Food Agency. (2018). Dietary advice for gut health. https://www.livsmedelsverket.se/kostrad-och-matvanor/kostrad/kostrad-for-tarmhalsa

Swedish National Food Agency. (2023). Diabetes and diet. https://www.livsmedelsverket.se/kostrad-och-matvanor/specialkost/diabetes-och-kost

Swedish National Food Agency. (2024). Plant-based diet and health. https://www.livsmedelsverket.se/matvanor-halsa--miljo/kostrad/vxtbaserad-kost-och-halsa

Oxford Population Health. (2022). Vegetarian diet and cancer risk: results from a large prospective study. https://doi.org/10.1093/aje/kwab208

Qian, F., Liu, G., Hu, F. B., Bhupathiraju, S. N., & Sun, Q. (2019). Association Between Plant-Based Dietary Patterns and Risk of Type 2 Diabetes: A Systematic Review and Meta-analysis. JAMA Internal Medicine, 179(10), 1335–1344. https://doi.org/10.1001/jamainternmed.2019.1578

SVT. (2015). Vegetarian diet can reduce the risk of colorectal cancer. https://www.svt.se/nyheter/vetenskap/vegetarisk-kost-kan-minska-risken-for-kolorektalcancer

Yokoyama, Y., Nishimura, K., Barnard, N. D., Takegami, M., Watanabe, M., Sekikawa, A., & Miyamoto, Y. (2014). Vegetarian diets and blood pressure: a meta-analysis. JAMA Internal Medicine, 174(4), 577-587. https://doi.org/10.1001/jamainternmed.2013.14547