Is there any real benefit to being vegan? A balanced look at health, ethics, and sustainability

October 14, 2025 •

5 min read

According to a 2017 study cited by Healthline, vegans may benefit from a 15% lower risk of developing cancer. The decision to adopt a vegan lifestyle is often influenced by a combination of health, ethical, and environmental factors, each backed by a growing body of research.

Quick Summary

A vegan diet offers potential health benefits like a reduced risk of chronic diseases and weight management but requires careful planning to avoid nutrient deficiencies. Motivations often extend to environmental sustainability and animal welfare. Success hinges on a well-planned approach, considering both the advantages and potential risks.

Key Points

Reduced Chronic Disease Risk: Well-planned vegan diets can lower the risk of heart disease, type 2 diabetes, and certain cancers by reducing saturated fat and increasing fiber intake.
Supports Weight Management: Vegans often have lower BMIs and find it easier to manage weight due to higher fiber and lower calorie density from whole plant foods.
Requires Careful Nutrient Planning: Critical nutrients like Vitamin B12, Vitamin D, calcium, and iron must be intentionally managed through fortified foods or supplements to prevent deficiencies.
Positive Environmental Impact: Veganism significantly reduces an individual's carbon footprint, water usage, and land use compared to meat-based diets.
Ethical Alignment: For many, the primary benefit is aligning their diet with a strong ethical stance against animal exploitation and cruelty.
Focus on Whole Foods: Maximum health benefits are achieved by focusing on whole, unprocessed plant foods rather than relying on processed vegan junk food.

The multifaceted motivations behind veganism

For many, transitioning to a vegan diet is a deliberate decision shaped by a complex interplay of personal values and scientific evidence. Beyond the dietary choices, it often represents a broader lifestyle commitment. This includes eschewing animal products like leather and wool, and avoiding products tested on animals, reflecting a deep-seated ethical stance against exploitation. However, the most commonly discussed pillars of veganism revolve around health, the environment, and ethics, each supported by distinct arguments and evidence.

Health benefits of a well-planned vegan diet

When carefully structured and balanced, a vegan diet can be very healthy and nutrient-dense, leading to numerous health advantages. These benefits often stem from a higher intake of fiber, antioxidants, vitamins, and beneficial plant compounds, while limiting unhealthy saturated fats and cholesterol common in animal products.

Cardiovascular health: Studies have shown that a vegan diet can significantly reduce the risk of heart disease by lowering blood pressure and cholesterol levels, particularly LDL or "bad" cholesterol. This is attributed to the high fiber content and exclusion of high-saturated-fat animal products.
Type 2 Diabetes management: A vegan diet has been linked to lower blood sugar levels and higher insulin sensitivity, offering a potential protective effect against type 2 diabetes. For those with the condition, replacing meat with plant protein may also help manage kidney function.
Weight management: Many observational and controlled studies suggest that vegans tend to have a lower body mass index (BMI) than non-vegans and find it easier to manage their weight. This is likely due to the higher fiber content and lower calorie density of a whole-food, plant-based diet.
Cancer prevention: A diet rich in fruits, vegetables, legumes, and whole grains, which are staples of veganism, is associated with a reduced risk of several types of cancer. For example, studies have noted a lower risk of colorectal, prostate, and breast cancers among those following plant-based diets.
Reduced inflammation: Plants contain potent anti-inflammatory compounds. By replacing inflammation-causing processed foods and certain animal products with whole plant foods, a vegan diet can reduce chronic inflammation, which is linked to conditions like arthritis.

Ethical and environmental drivers

For many, the motivation for veganism extends beyond personal health to a larger ethical and environmental consciousness.

The ethical argument

Animal welfare: At its core, ethical veganism is about preventing the exploitation and suffering of animals. This involves rejecting the factory farming system, which confines animals in inhumane conditions, and opposing practices within the egg and dairy industries that also lead to animal suffering and slaughter.
Animal rights: Many ethical vegans believe that all sentient beings have a right to life and freedom from harm, viewing animals not as commodities but as individuals deserving of respect. This viewpoint extends to avoiding animal products in all forms, including those perceived as less cruel, like free-range eggs, due to the inherent exploitation involved.

The environmental argument

Reduced carbon footprint: Animal agriculture is a major contributor to greenhouse gas emissions, and adopting a vegan diet is one of the most effective individual actions to reduce one's environmental impact.
Land and water conservation: The production of meat requires significantly more land and water than growing plant-based foods. Widespread veganism could free up vast areas of land for rewilding and conserve freshwater resources, addressing biodiversity loss and mitigating soil erosion.
Mitigating pollution: Animal waste from industrial farms contributes to air and water pollution, while fertilizer runoff from crop production for animal feed creates dead zones in marine ecosystems. A vegan diet helps reduce this pollution burden.

Navigating the risks and planning for success

While the potential benefits are significant, a poorly planned vegan diet can lead to health issues. The exclusion of animal products, which are primary sources of some nutrients, necessitates careful dietary planning or supplementation.

Nutrient deficiencies: The most common deficiencies include Vitamin B12, Vitamin D, calcium, iron, zinc, and omega-3 fatty acids. Vitamin B12, in particular, is only found in animal products and requires supplementation or consumption of fortified foods.
Bone health: Some studies have observed a lower bone mineral density and increased fracture risk in some vegans, though this can be mitigated by ensuring adequate intake of calcium and vitamin D.
Protein intake: While it's a misconception that vegans can't get enough protein, plant proteins can be less bioavailable than animal proteins. A varied diet of legumes, nuts, seeds, and whole grains is necessary to ensure a complete essential amino acid profile.
The junk food trap: A vegan diet consisting of highly processed meat and dairy alternatives, sugary snacks, and refined carbs can be just as unhealthy as a standard omnivorous diet. Focus on whole, unprocessed plant foods for maximum benefits.

Vegan versus Omnivore: A comparison


Factor	Well-Planned Vegan Diet	Standard Omnivorous Diet
Cardiovascular Health	Lower risk of heart disease; lower cholesterol and blood pressure.	Higher risk factors due to saturated fats and cholesterol.
Weight Management	Lower BMI often reported; effective for weight loss.	Varies widely based on food choices; higher intake of calorie-dense foods.
Cancer Risk	Potentially lower risk of certain cancers due to high antioxidant intake.	Higher risk associated with red and processed meats.
Nutrient Gaps	Requires careful planning for nutrients like B12, D, Calcium, Iron, and Omega-3s.	Generally more straightforward to obtain a wide range of nutrients; may still require supplementation.
Environmental Impact	Significantly lower greenhouse gas emissions, land, and water usage.	High resource consumption; major contributor to emissions and deforestation.
Ethical Considerations	Aligns with anti-animal-exploitation values.	Involves participation in animal agriculture and its associated practices.

Conclusion

Ultimately, the question of whether there is any real benefit to being vegan depends on a person's individual health goals, ethical stance, and environmental priorities. From a health perspective, a carefully planned vegan diet can be protective against chronic diseases and aid in weight management. However, it is not a magic bullet and requires diligent attention to nutrient intake to avoid deficiencies, particularly for B12, D, and iron. On an ethical and environmental level, the benefits are significant and well-documented, from reducing animal suffering to mitigating climate change and preserving resources. Whether viewed as a health strategy, an ethical commitment, or an environmental choice, the real benefits of veganism are substantial when approached with knowledge and planning. For those considering the change, consulting a healthcare provider or a registered dietitian is a sensible first step to ensure a smooth and healthy transition, as is focusing on whole plant foods over their processed counterparts.

American College of Cardiology on Vegetarian and Vegan Diets

The importance of mindful veganism

For those considering the switch, or for long-term vegans, success lies in mindful and intentional choices. Understanding the nuances, like pairing iron-rich plant foods with vitamin C to enhance absorption, or ensuring adequate protein from a variety of sources throughout the day, is key. Furthermore, the rise of processed vegan products, while convenient, underscores the importance of focusing on whole plant foods to reap the true nutritional advantages. By embracing a well-rounded approach, individuals can fully realize the potential benefits of this powerful dietary choice.

Frequently Asked Questions

No, a vegan diet is only as healthy as you make it. It can be nutrient-dense if you focus on whole plant foods like fruits, vegetables, legumes, and nuts. However, consuming a lot of processed vegan junk food, high in fat and sugar, can lead to the same health problems as a standard diet.

Vegans can get sufficient protein from a variety of plant sources, including soy products (tofu, tempeh), lentils, beans, chickpeas, nuts, seeds, and seitan. Combining different sources throughout the day helps ensure all essential amino acids are consumed.

Since vitamin B12 is primarily found in animal products, vegans must rely on fortified foods such as fortified cereals, plant-based milks, and nutritional yeast, or take a B12 supplement.

Some studies have found lower bone mineral density and higher fracture risk in vegans, but this can be addressed by ensuring adequate intake of calcium and Vitamin D, as well as protein. Fortified foods and supplements are often necessary.

Veganism significantly reduces an individual's carbon footprint, water usage, and land use because animal agriculture is a major contributor to greenhouse gases and requires vast resources. It also helps preserve natural habitats and reduce pollution.

A vegan diet can be suitable for all life stages, including pregnancy and childhood, but it requires careful planning to ensure all nutritional needs are met. Supplements, particularly for B12, are crucial. Consultation with a healthcare provider is recommended.

The ethical argument centers on the belief that animals are sentient beings and should not be exploited or harmed by humans. Ethical vegans avoid all animal products and practices that cause suffering, including those in the meat, dairy, and egg industries.