Vegan vs. Omnivore: Is it better to be vegan or normal?

October 17, 2025 •

3 min read

According to the Academy of Nutrition and Dietetics, well-planned vegan diets offer health benefits like lower body mass index (BMI) and blood pressure compared to some omnivorous diets. But the question remains: is it better to be vegan or normal? The answer depends on individual health goals, careful planning, and personal values.

Quick Summary

This nutritional comparison examines the health benefits and risks of vegan and omnivorous diets. A look at key nutrients, lifestyle factors, and ethical considerations helps clarify which approach might best suit an individual's needs.

Key Points

No Single 'Best' Diet: The optimal choice between vegan and omnivorous eating depends on individual health goals, careful planning, and personal values.
Vegan Diets and Chronic Disease: Well-planned vegan diets are linked to a lower risk of heart disease, type 2 diabetes, and certain cancers due to lower saturated fat and higher fiber intake.
Nutrient Considerations for Vegans: Vegans must actively manage their intake of vitamin B12, iron, calcium, and omega-3s, often through fortified foods or supplements.
Omnivore Diets and Nutrient Access: An omnivorous diet provides easy access to complete proteins, vitamin B12, heme iron, and calcium, simplifying nutritional management.
Diet Quality Over Labels: A healthy diet, whether vegan or omnivorous, relies on prioritizing whole foods and minimizing processed options. An unhealthy diet exists in both categories.
Ethics and Environment: For many, the choice to go vegan is based on deep-seated ethical convictions regarding animal welfare and environmental sustainability.

The Vegan Diet: Benefits and Considerations

A well-planned vegan diet, excluding all animal products, has been associated with numerous health benefits and is often chosen for ethical reasons opposing animal exploitation.

Potential Health Advantages

Research indicates that a plant-based diet may lower the risk of chronic conditions such as heart disease, type 2 diabetes, and certain cancers. This is often linked to reduced intake of saturated fat and cholesterol and increased fiber. Vegans typically exhibit lower cholesterol levels and BMI, aiding in weight management and cardiovascular health. Furthermore, diets rich in plant foods often provide higher levels of fiber, antioxidants, magnesium, and certain vitamins.

Ethical and Environmental Impact

Many adopt veganism for ethical and environmental concerns. Plant-based diets generally have a smaller environmental footprint compared to diets involving animal agriculture, which contributes significantly to greenhouse gas emissions. Ethical vegans believe in protecting all sentient beings from exploitation.

The Omnivorous Diet: Advantages and Drawbacks

An omnivorous diet includes both plant and animal products. While it can be highly nutritious, the health impact varies significantly based on food choices, particularly the consumption of red and processed meats.

Nutritional Convenience

Animal products are convenient sources of nutrients like vitamin B12, heme iron, calcium, and omega-3 fatty acids, which can be harder to obtain in sufficient amounts on a vegan diet. Animal proteins are also typically 'complete,' containing all essential amino acids, although vegans can obtain these by consuming a variety of plant sources. The omnivorous diet's prevalence in many societies also offers greater flexibility in social settings and dining.

Health Drawbacks

An omnivorous diet high in processed foods and certain animal products can increase health risks. High intake of saturated fats and cholesterol from animal products, especially fatty meats and full-fat dairy, is linked to an increased risk of cardiovascular disease. Unhealthy omnivorous diets, like the Standard American Diet, high in fat, sugar, and sodium, contribute to obesity and other health issues.

Nutritional Comparison: Vegan vs. Omnivore

The following table highlights key nutritional differences between typical well-planned vegan and balanced omnivorous diets.


Feature	Vegan Diet	Balanced Omnivorous Diet
Protein	Primarily from plant sources; may be less bioavailable.	From animal and plant sources; animal protein is highly bioavailable and complete.
Vitamin B12	Requires supplementation or fortified foods.	Readily available from animal products.
Heme Iron	Not present; plant-based iron is less readily absorbed.	Present in meat and easily absorbed.
Calcium	Intake can be lower; sources include fortified plant milks and leafy greens.	Readily available from dairy products.
Omega-3s	From plant sources like flaxseed; DHA/EPA supplements may be needed.	Available from fatty fish and eggs.
Dietary Fiber	Higher intake from plant foods.	Varies depending on intake of plant foods.
Saturated Fat	Naturally lower intake.	Can be higher, particularly with consumption of red meat and full-fat dairy.
Antioxidants	Higher intake from fruits and vegetables.	Varies with plant food intake.

Ensuring Nutritional Adequacy

Regardless of diet, adequate nutrition is crucial. Neither a vegan diet of junk food nor a poor omnivorous diet is healthy. Vegans must pay close attention to nutrients like B12, iron, and calcium, often using supplements or fortified foods. Omnivores should moderate red and processed meat intake. Vegans benefit from a diverse intake of whole foods, adequate protein, B12 supplementation, and pairing iron-rich foods with vitamin C. Omnivores should focus on lean proteins and ample fruits, vegetables, and whole grains.

Conclusion: The Best Diet is an Intentional One

There's no definitive answer to whether a vegan or omnivorous diet is inherently better. The choice is personal, based on health goals, ethics, and lifestyle. A well-planned vegan diet can be healthy but requires careful nutrient management. A balanced omnivorous diet is often simpler nutritionally but requires avoiding excessive unhealthy foods. Both are healthy when intentional and based on whole, unprocessed foods. [https://www.healthline.com/nutrition/vegan-diet-benefits]

The key is mindful eating, regardless of the diet label. Consulting a healthcare professional or registered dietitian can provide personalized guidance.

Frequently Asked Questions

No, a vegan diet is not automatically healthier. The healthfulness of any diet depends on the quality of the food consumed. A vegan diet rich in whole foods is highly beneficial, but a vegan diet of processed junk food is not healthy. Similarly, a balanced omnivorous diet can be very nutritious.

The biggest nutritional concern for vegans is ensuring an adequate intake of vitamin B12, as it is found naturally almost exclusively in animal products. Vegans must consume fortified foods or take supplements to avoid deficiency.

Yes, vegans can get enough protein through a variety of plant-based sources like legumes, soy products, nuts, seeds, and whole grains. It was once believed that plant proteins needed to be combined at every meal, but current research shows that consuming a variety over the day is sufficient.

An omnivorous diet can carry risks, especially when high in red and processed meats, which are linked to increased saturated fat and cholesterol intake. The overall quality and balance of the diet are the most important factors for health.

Generally, a plant-based diet has a lower environmental impact than an omnivorous one. Animal agriculture is a significant contributor to greenhouse gas emissions, and a vegan diet uses fewer resources like land and water.

Yes, it is always recommended to consult with a healthcare provider or a registered dietitian before making a significant dietary change. This is especially important for pregnant individuals, children, or those with existing health conditions.

Yes, both vegan and omnivorous diets can be nutritionally balanced, but both require careful planning. A balanced vegan diet emphasizes whole plant foods, while a balanced omnivorous diet focuses on lean proteins, healthy fats, and abundant fruits and vegetables.