There is abundant research that suggests that the vegan diet works well to improve human health in a multitude of ways.
Summaries of several reputable studies demonstrating the health benefits of a vegan diet:
Comprehensive Health Outcomes of Vegan Diets
Study: An umbrella review summarizing evidence on the health impacts of vegan diets.
Methodology: The review encompassed systematic reviews and meta-analyses, evaluating health outcomes, nutritional status, and nutrient intakes associated with vegan diets.
Results: The study concluded that vegan diets are associated with various health benefits, including lower body mass index, reduced risk of ischemic heart disease, and decreased incidence of cancer.
Source: Critical Reviews in Food Science and Nutrition
Evidence of a vegan diet for health benefits and risks – an umbrella review of meta-analyses of observational and clinical studies
Eliška Selinger, Manuela Neuenschwander, Alina Koller, Jan Gojda, Tilman Kühn, Lukas Schwingshackl, Janett Barbaresko & Sabrina Schlesinger
Critical Reviews in Food Science and Nutrition
Cardiovascular Health Improvement
Methodology: A Stanford Medicine-led trial involved 22 pairs of identical twins. One twin from each pair followed a vegan diet, while the other maintained an omnivorous diet for eight weeks.
Results: The study found that the twins on the vegan diet experienced improved cardiovascular health markers compared to their omnivorous siblings.
Twin research indicates that a vegan diet improves cardiovascular health
By Emily Moskal
A Stanford Medicine-led trial of identical twins comparing vegan and omnivore diets found that a vegan diet improves overall cardiovascular health.
Cardiovascular Disease Risk Reduction
Study: A comprehensive literature review conducted by registered dietitians and nutrition scientists.
Methodology: The study utilized an umbrella method, analyzing 21 systematic reviews published between 2018 and March 2024. These reviews compared cardiovascular disease (CVD) health outcomes and risk factors among healthy adults adhering to vegetarian, vegan, or non-vegetarian diets.
Results: The analysis highlighted the benefits of vegetarian and vegan diets in reducing the risk of CVD, the leading cause of death in the United States.
Source: UC Irvine Public Health News
A vegetarian and vegan diet really does reduce cardiovascular disease risk
Study analyzed research on heart health among healthy adults who followed a vegetarian, vegan, or non-vegetarian diets
Publication date October 11, 2024
Reduction in Biological Age* (definition)
Methodology: Researchers conducted an eight-week study with overweight adults adopting a plant-based vegan diet. The study assessed changes in participants' "epigenetic clock," a measure of biological age.
Results: Participants on the vegan diet exhibited a reduction in their biological age, suggesting a reversal in some aging processes.
Vegan diet may reduce biological age, twin study finds
Shunning animal produce appeared to turn back the clock on some ageing processes within eight weeks
Rhys Blakely, Science Correspondent, The Times & The Sunday Times
Monday July 29 2024
Lower Risk of Type 2 Diabetes
Methodology: A meta-analysis published in JAMA Internal Medicine reviewed nine observational studies totaling over 300,000 participants to examine the relationship between plant-based diets and the risk of developing type 2 diabetes.
Results: The analysis concluded that adherence to plant-based diets, including vegan diets, was associated with a significant reduction in the risk of developing type 2 diabetes.
With a little planning, vegan diets can be a healthful choice
February 6, 2020
By Katherine D. McManus, MS, RD, LDN, Contributor
Harvard Health
Cognitive Function and Mental Acuity
Study: "Markers of a plant-based diet relate to memory and executive function in older adults"
Methodology: Investigated the relationship between adherence to a plant-based diet and cognitive performance among older adults.
Results: Findings suggested that individuals with dietary patterns higher in plant-based foods performed better in memory and executive function tests.
Source: UC Davis Study
Markers of a plant-based diet relate to memory and executive function in older adults
Michelle M. Ramey, Grant S. Shields & Andrew P. Yonelinas
Nutritional Neuroscience, An International Journal on Nutrition, Diet and Nervous System
Weight Loss and Improved Metabolic Health
Methodology: A systematic review and meta-analysis of randomized controlled trials assessed the effects of vegan diets on body weight and energy metabolism in overweight individuals.
Results: The findings indicated that participants following a vegan diet experienced greater weight loss and improvements in metabolic markers compared to those on other diets.
* Biological Age vs. Chronological Age
Biological age refers to how old your body appears to be based on various biological and physiological factors, rather than the number of years you have lived. It reflects the state of your cells, tissues, and organs, as well as their functionality. Biological age is influenced by lifestyle choices, environmental factors, genetics, and health conditions. A person’s biological age may be younger or older than their chronological age, depending on these variables.
Chronological age is the number of years a person has lived since birth. It is a fixed measurement based solely on the passage of time and does not account for individual health, physical condition, or lifestyle.
Key Differences
Measurement:
Chronological Age: Determined by the calendar (e.g., a 40-year-old has lived for 40 years).
Biological Age: Measured using biomarkers such as DNA methylation (epigenetic clocks), telomere length, cardiovascular health, or metabolic indicators.
Influence:
Chronological Age: Unaffected by lifestyle or health; it increases uniformly for everyone.
Biological Age: Can be accelerated or slowed by diet, exercise, stress, sleep, and environmental exposures.
Significance:
Chronological Age: Useful for societal purposes (e.g., legal age requirements).
Biological Age: A better predictor of overall health, susceptibility to diseases, and life expectancy.
Example
A 40-year-old individual (chronological age) who maintains a healthy diet, exercises regularly, and manages stress may have the biological age of a 30-year-old. Conversely, someone with unhealthy habits and chronic illness may have a biological age closer to 50.
By focusing on reducing biological age through lifestyle improvements, people can potentially enhance their healthspan and quality of life.
"There are two kinds of cardiologists: vegans and those who haven't read the data."
~ Dr. Kim Williams
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