Is a Vegan Diet Good for You?

Thinking about ditching all animal foods? Here are some things to know before you do so.

You may wonder if eating a vegan diet is healthy or whether it’s a good diet for you. That question stumps a lot of people because, at first thought, the idea of filling your plate with vegetables, fruits and whole grains sounds about as healthy as it gets. But there are many pitfalls of vegan diets that can leave you short on important nutrients – and there are also numerous foods that could be classified as vegan but are not very healthy at all. So if you plan to follow a vegan diet, there are some things you should know so your dietary choices help keep you as healthy as possible.

What is a vegan diet?

A vegan diet excludes any products that are derived from animals, from meat and dairy to eggs and honey. Following a vegan diet means you’ll only eat plant-based foods, such as fruits, vegetables, grains, legumes, nuts, seeds, soy and oils derived from plants. But many people also include substitutes to replace products that typically come from animals so you may also eat substitutes for meat, milk, cheese and other items.

Are vegan diets always healthy?

Here’s where people often get tripped up when they equate veganism with health. Vegan diets can be very healthy if you focus primarily on eating a variety of whole foods. But if your diet consists mostly of heavily processed foods, whether vegan or not, it will not be that healthy. Some foods that fit into a vegan diet are obviously not healthy, such as Oreos or Fritos. But even foods that seem healthy, such as meat and dairy substitutes, may contain unhealthy ingredients or too much sodium, added sugars or saturated fat.

What can you do to make a vegan diet healthier?

Plant-based diets can be very healthy and may be especially good for your heart, as long as you pay attention to what you’re eating (as with any type of diet). Here are a few tips on how to make vegan diets as healthy as possible:

Eat primarily whole foods and limit heavily processed foods as much as possible. Cooking your own healthy vegan recipes is a good place to start.

Don’t assume that if a food is labeled as “vegan” or “plant-based” it’s automatically healthy. Many packaged foods with these labels are not so healthy check the ingredients and the nutrition label.

Make sure you get enough protein. Since getting enough protein from plant-based foods is harder, many vegans struggle with meeting recommended protein requirements. Beans are a decent source of vegan protein and can help you meet your protein goals. Whole food soy, such as edamame, extra firm tofu and tempeh, is another good protein source. You may also need to supplement your protein intake with protein powder.

Also pay attention to other important nutrients. Vegan diets can lack essential nutrients like vitamin B12, vitamin D, iron, zinc, calcium and omega-3 fatty acids, since the best sources of these nutrients come from animal foods. People following vegan diets often have to take supplements to make up for missing nutrients.

Avoid eating too much sodium, added sugars or saturated fat. Many meat and dairy alternatives are highly processed and may contain high levels of these.

Like any diet that limits or avoids entire food groups, vegan diets can take some work to make them healthy. If you are interested in starting this type of diet or are running into health issues as a result of your vegan lifestyle, it is recommended that you talk to a registered dietitian to discuss ways to properly balance your diet and get the essential vitamins, minerals and nutrients your body needs.

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^{Date Last Reviewed: December 16, 2024}

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