To understand what makes a vegan diet unique, it helps to look at how vegan and vegetarian diets differ.

There are several different forms of vegetarianism 3 :. Veganism is the strictest form of vegetarianism. All vegetarian diets exclude meat, but only vegans restrict their diet to include plant-based foods only. This means that vegans avoid all animal-based foods, like meat, fish, eggs, and dairy.

They often avoid animal byproducts, too, such as gelatin. Many vegans also choose to avoid products produced by bees, such as honey. While some people choose a vegan diet for its potential health benefits, other reasons can include ethics, religion, or environmental concerns.

That said, until further research emerges, it can only benefit you to increase the amount of nutrient-rich, whole plant foods in your diet. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 6 Science-Based Health Benefits of Eating Vegan. Medically reviewed by Adrienne Seitz, MS, RD, LDN , Nutrition — By Alina Petre, MS, RD NL — Updated on March 30, Get more nutrients Lose excess weight Reduce diabetes risk Prevent cancer Lower heart disease risk Reduce arthritis pain Recipes to try Vegan vs.

vegetarian Bottom line A vegan diet may have several benefits, such as helping you lose excess weight, lowering the risk of diabetes, improving kidney function, and lowering blood sugar levels, among others.

A vegan diet is richer in certain nutrients. Eating vegan can help you lose excess weight. A vegan diet appears to lower blood sugar levels and improve kidney function.

Going vegan may protect against certain cancers. A vegan diet is linked to a lower risk of heart disease. A vegan diet can reduce pain from arthritis. Vegan recipe ideas. Vegan vs. The bottom line. How we reviewed this article: History.

Mar 30, Written By Alina Petre. Medically Reviewed By Adrienne Seitz, MS, RD, LDN. May 20, Medically Reviewed By Kathy Warwick, RD, LD. Share this article. Read this next. By Alina Petre, MS, RD NL. Does the Vegan Diet Extend Your Lifespan? What Is Veganism, and What Do Vegans Eat?

By Lizzie Streit, MS, RDN, LD. The Vegan Diet: A Complete Guide for Beginners. Vegan Keto Diet Guide: Benefits, Foods and Sample Menu. By Jillian Kubala, MS, RD. How Nutritionists Can Help You Manage Your Health. Medically reviewed by Kathy W. Add that to a vegan diet to only eat plant-based foods.

Raw fruits, vegetables, nuts, seeds, and some sprouted legumes and grains are the staples of a raw vegan diet. Instead of cooking, food preparation methods include juicing, blending, soaking, sprouting, and dehydrating. Raw Till 4.

The raw till 4 diet is a high-carbohydrate, low-fat, low-protein vegan diet. This diet is sometimes called a fruitarian diet. Followers of a raw till 4 diet consume whole, minimally processed plant foods only, with fruit making up most of their meals. After p. High water intake 3 liters or more per day is strongly encouraged on the raw till 4 diet.

Calories are unlimited at every meal, with the majority coming from fruit. Oils and salt are discouraged, as well as not eating fruit after consuming your cooked meal. HCLF High-Carb, Low-Fat. A high-carbohydrate, low-fat HCLF vegan diet focuses on eating high-carbohydrate starchy plant-based foods.

These carbs include grains, fruits, vegetables, beans, peas, and lentils. Oils are discouraged, while nuts, seeds, and other higher-fat plant foods are allowed only in moderation. Whole Food. A whole-food vegan diet is an eating pattern based on whole, minimally processed plant foods.

This includes fruits, vegetables, whole grains, and legumes. Refined oils, sweeteners, and flour are limited or avoided, as well as highly processed vegan alternatives such as imitation meats and cheeses. Starch Solution. The Starch Solution diet was developed by John A.

McDougall, M. Starches encouraged include whole grains, unrefined flour, root vegetables, winter squash, and legumes. Animal products, vegetable oils, simple sugars, and processed foods are avoided.

Dietary fats such as those in avocados, nuts, and seeds are also limited. Thrive Diet. The thrive diet is a raw, vegan eating pattern developed by Brendan Brazier, a former professional athlete. Like the raw diet, foods may be blended, soaked, sprouted, juiced, or dehydrated instead of cooked.

Foods are mainly uncooked and minimally processed. Several small meals are consumed throughout the day with no restriction on calories. Foods encouraged on the thrive diet include fruits, vegetables, beans, seeds, cold-pressed oils, and whole grains. Following an eating pattern full of plant-based foods is sure to contribute vitamins, minerals, and other beneficial nutrients to your diet and help improve overall health.

Health benefits reported from following a vegan diet include weight management, blood sugar control, and heart health. Eating more whole plant foods and less highly processed foods may aid in weight management, especially if they replace highly processed foods high in added sugars, sodium, and saturated fats.

Many of the foods included in a vegan diet, such as fruits and vegetables, are naturally lower in calories than many ultra-processed foods, leading to an overall lower calorie intake. A study looking into the health benefits of following a low-fat vegan diet for 16 weeks showed that it resulted in more weight loss compared to the control group no change in their diets.

Another study researching the effects of a low-fat vegan diet in individuals considered overweight found that a vegan diet resulted in greater weight loss compared to the control group. Some studies have shown a positive effect of a vegan diet on blood sugar glucose levels.

One week randomized clinical trial in people with type 2 diabetes showed a greater reduction of A1c levels average blood sugar over the past two to three months and overall glycemic control in those following a vegan diet compared to a traditional diabetic diet.

A week study in overweight individuals showed increased insulin sensitivity in the vegan group, meaning the body is better at using available insulin a hormone that helps regulate blood sugar levels compared to the control group.

With increased insulin sensitivity, the risk of developing diabetes decreases and blood sugar management improves. Many vegan diets tend to be lower in saturated fat and sodium than the standard American diet, which may lead to improvements in heart health. A review of studies found that a primarily plant-based diet not specifically vegan provides heart-health benefits, such as improved blood cholesterol levels , and may reduce the risk of cardiovascular heart disease.

In addition to the health benefits listed above, following a vegan diet may offer additional health benefits such as:. The International Agency for Research on Cancer IARC classifies processed meat as a carcinogen a substance or agent that causes cancer and red meat as a probable carcinogen something that probably causes cancer.

A study found that an increased amount of plant-based foods reduced the risk of some forms of prostate cancer, especially at age 65 or older. A meta-analysis looking at over 3 million subjects and the relationship between a plant-based diet and the risk of digestive system cancers found that vegan and other plant-based eating patterns were protective against digestive system cancers.

Eating more whole foods and less highly processed foods is often associated with an anti-inflammatory diet. A four-week randomized controlled trial compared a vegan diet to a diet that includes meat in healthy individuals. The researchers found that people in the vegan group experienced decreased inflammatory markers compared to the meat group.

One meta-analysis found that anti-inflammatory diets, including Mediterranean, vegetarian, and vegan diets, reduced pain in individuals with rheumatoid arthritis.

Similarly, a review article published in found benefits of anti-inflammatory diets such as the Mediterranean diet and a vegan diet on disease activity in rheumatoid arthritis. However, some of the studies researched were small and had a risk of bias.

Further research is needed in this area to determine how diet affects the development and management of arthritis. The National Kidney Foundation says that plant proteins, when consumed in a varied diet, are a great source of protein for people with kidney disease.

One study looking at over 3, people with hyperuricemia elevated uric acid levels in the blood —a risk factor for chronic kidney disease CKD —and compared their different diets in relation to CKD risk. The researchers grouped the diets into three groups: vegan, lacto-ovo vegetarian allows eggs and milk products but not animal flesh , and omnivore diet includes plants and animal products.

There are very few studies examining the vegan diet in relation to Alzheimer's disease, and they do not have clear conclusions. One review study looked at the risk of Alzheimer's disease when following a vegan diet. The researchers found that while a vegan diet is rich in many health-promoting nutrients, there is not enough data to state that following a strict vegan diet is more beneficial for Alzheimer's disease prevention when compared with vegetarianism or other diets.

However, another review study looking at plant-based diets in general suggested that following a plant-based diet may be beneficial for brain health and cognitive function.

Nevertheless, a prior meta-analysis study, from , had concluded that a vegan diet had similar effects on blood pressure as diets recommended by medical societies to help improve blood pressure.

With no consumption of meat a main dietary source of protein , getting enough protein is often a concern with vegan diets. Vegans must be intentional in getting enough plant protein each day.

Additionally, the proteins in many plants are not considered complete proteins—meaning they do not provide all the essential amino acids needed for optimal health. Another concern of following a vegan diet is the exclusion of food groups meat, fish, and dairy products that often provide critical nutrients to our bodies.

Some nutrients of concern are vitamin B12, vitamin D, iodine, calcium, zinc, and omega-3 fatty acids.

Each of these nutrients has a vital role to play in the body and, when deficient, may lead to health consequences, such as an increased risk for anemia, bone fractures, sarcopenia gradual loss of muscle mass, strength, and function , and depression.

Because of this, vegan diets are not recommended for people with certain health conditions, such as osteoporosis a disease in which bone mineral density and bone mass decreases, or when the structure and strength of bone changes.

If you have a medical condition, consult with your healthcare provider before changing your diet or taking a new supplement. Supplements may be recommended if you are following a strict vegan diet. Discuss adding supplements to your diet with a nutrition professional such as a registered dietitian nutritionist or a healthcare provider.

Supplements that may be needed and the sources of these nutrients in a vegan diet include:. A vegan diet is one of the most strict plant-based diets, as it excludes all animal foods and products. Some other plant-based eating patterns are less restrictive while still being primarily plant-forward.

Vegetarianism is a more flexible plant-based diet compared to veganism. Variations of vegetarian diets include:. A vegan diet is one that excludes all animal products and foods and beverages made with animal-derived products.

There are many variations to a vegan diet, including raw, raw till 4, HCLF, whole food, starch solution, and the thrive diet. Foods to eat on a vegan diet include any plant-based food such as fruits, vegetables, grains, legumes, plant-based dairy alternatives, soy products, plant-based oils, and algae.

Foods to avoid include meat, poultry, fish and seafood, dairy, eggs, bee products, animal-based ingredients, and some alcoholic beverages. A vegan diet may confer health benefits such as weight management, improved blood sugar control, and heart health. Other health benefits may include reduced risk of some cancers, arthritis, kidney disease, Alzheimer's disease, and high blood pressure, though more studies are needed in many of these areas of research.

Due to the risk for nutrient deficiency, adding certain supplements should be considered, such as vitamin B12, vitamin D, iodine, calcium, zinc, and omega-3 fatty acids. Other risks of a vegan diet include not consuming enough protein and detrimental effects for people with certain health conditions.

The Vegetarian Resource Group. Veganism in a nutshell. Vegan alcohol. Kahleova H, Petersen KF, Shulman GI, et al. Effect of a low-fat vegan diet on body weight, insulin sensitivity, postprandial metabolism, and intramyocellular and hepatocellular lipid levels in overweight adults: a randomized clinical trial [published correction appears in JAMA Netw Open.

JAMA Netw Open. Kahleova H, Rembert E, Alwarith J, et al. Effects of a low-fat vegan diet on gut microbiota in overweight individuals and relationships with body weight, body composition, and insulin sensitivity.

A randomized clinical trial. Published Sep Lee YM, Kim SA, Lee IK, et al. Effect of a brown rice based vegan diet and conventional diabetic diet on glycemic control of patients with type 2 diabetes: a week randomized clinical trial.

PLoS One. Centers for Disease Control and Prevention.

Kim H, Caulfield LE, Garcia-Larsen V, et al. Plant-Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All-Cause Mortality in a General Population of Middle-Aged Adults.

Journal of the American Heart Association. August 20, Deleted, September 6, Mayo Clinic. August 9, Satija A, Bhupathiraju SN, Rimm EB, et al.

Plant-Based Dietary Patterns and Incidence of Type 2 Diabetes in U. Men and Women: Results From Three Prospective Cohort Studies. PLoS Medicine. June 14, American Diabetes Association. Tonstad S, Butler T, Yan R, et al. Type of Vegetarian Diet, Body Weight, and Prevalence of Type 2 Diabetes.

Diabetes Care. May Calculate Your Body Mass Index. National Heart, Lung, and Blood Institute. Wright N, Wilson L, Smith M, et al. The BROAD Study: A Randomised Controlled Trial Using a Whole Food Plant-Based Diet in the Community for Obesity, Ischaemic Heart Disease, or Diabetes.

March Huang RY, Huang CC, Hu FB, et al. Vegetarian Diets and Weight Reduction: A Meta-Analysis of Randomized Controlled Trials. Journal of General Internal Medicine. January Kim H, Caulfield LE, Rebholz CM. Healthy Plant-Based Diets Are Associated With Lower Risk of All-Cause Mortality in U.

The Journal of Nutrition. Vegan Diet: Highest in Fiber and Lowest in Saturated Fat. American Institute for Cancer Research. April 13, Lanou AJ, Svenson B.

Reduced Cancer Risk in Vegetarians: An Analysis of Recent Reports. Cancer Management and Research. High Cholesterol. July 20, Ferdowsian HR, Barnard ND.

Effects of Plant-Based Diets on Plasma Lipids. The American Journal of Cardiology. October 1, Know Your Risk Factors for Stroke.

Cleveland Clinic. July 11, The richest sources of alpha-linolenic acid are flaxseeds and flax oil, chia seeds, hempseed oil, walnuts or walnut oil, canola oil, and soybean oil.

If you do not consume these items daily, consider consuming a flaxseed oil supplement. Without dairy, an unbalanced vegan diet can lack calcium. Aim for one to two cups per day of well-absorbed sources of calcium such as tofu, calcium-enriched fruit juice, cooked Chinese cabbage, turnip greens, mustard greens, collard greens, or fortified plant milks soy, almond, cashew.

If you fall short of the daily goal, you may need a calcium supplement. Vitamin B There are only two reliable sources of vitamin B 12 for vegans; fortified foods and supplements.

Examples of B 12 -fortified foods include: fortified plant milks soy, almond, cashew , meat alternatives, fortified cereals, and nutritional yeast. If you are not consuming about six micrograms per day, talk to your doctor about taking a vitamin B 12 supplement.

Vegans who do not consume key vegan sources of iodine, such as iodized salt or sea vegetables, may be at risk for iodine deficiency. Sea salt, kosher salt, and salty seasoning such as tamari are generally not iodized. Katherine D. McManus, MS, RD, LDN , Contributor. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Eat real food. Our knowledge of nutrition has come full circle, back to eating food that is as close as possible to the way nature made it.

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So are highly processed foods like crackers and cookies. Limit sugary desserts as well and make sure you are picking whole grains. Regular pasta, white bread and white rice may be plant products, but they are not made from whole grains. My Chart.

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If you choose to be vegetarian or vegan, plan your diet to make sure it includes all the essential nutrients. This is even more important if you are pregnant , planning a pregnancy, breastfeeding or have young children following a vegetarian diet.

Eating a wide variety of foods will make it easier to meet your nutritional requirements. Essential nutrients that are harder to obtain in a vegetarian diet, if not carefully planned — include protein, some minerals especially iron, calcium and zinc , vitamin B12 and vitamin D.

Protein is essential for many bodily processes, including tissue building and repair. Protein is made up of smaller building blocks called amino acids. These amino acids are classed as non-essential can be made by the body and essential must be obtained through the diet.

Most plant foods, however, are not complete proteins — they only have some of the 9 essential amino acids. Soy products , quinoa and amaranth seeds are some of the few exceptions of a complete vegetable protein.

It was once thought that vegetarians and vegans needed to combine plant foods at each meal to ensure they consumed complete proteins for example, baked beans on toast.

Recent research has found this is not the case. Consuming various sources of amino acids throughout the day should provide the complete complement of protein.

Generally, if energy kilojoules or calorie intake is sufficient, vegetarian diets can meet or exceed their protein requirements, but some vegan diets may be low in protein. Some good vegetarian sources of protein include:. Some of these minerals and their suggested food sources include:.

Iron is an important mineral that is involved in various bodily functions, including the transport of oxygen in the blood. Although vegetarian and vegan diets are generally high in iron from plant foods, this type of iron, called non-haem iron, is not absorbed as well as the iron in meat haem iron.

Combining non-haem iron-containing foods with foods high in vitamin C and food acids such as fruit and vegetables helps your body absorb the iron. Zinc performs numerous essential functions in the body, including the development of immune system cells.

Calcium is vital for strong bones and teeth. It also plays a crucial role in other systems of the body, such as the health and functioning of nerves and muscle tissue.

Dietary iodine is needed to make essential thyroid hormones involved in metabolic processes. This includes growth and energy use, as well as brain and bone development during pregnancy and in early childhood. Vitamin B12 is important for red blood cell production — it helps to maintain healthy nerves and a healthy brain.

People following a vegan diet are at risk of developing vitamin B12 deficiency because it is only found in animal products. Vegetarian sources of vitamin B12 include:. This is particularly important when breastfeeding where vitamin B12 deficient breastmilk can interfere with normal brain development of the baby.

Vitamin B12 absorption becomes less efficient as we age, so supplements may also be needed by older people following a vegetarian diet. Check with your doctor before starting on any vitamin and mineral supplements. Vitamin D is important for strong bones, muscles and overall health.

The main source of vitamin D for most Australians is sunlight. There are few foods that contain significant amounts of vitamin D. Fortified low-fat and skim milk is another source of vitamin D, but it is present in low amounts.

Vegetarian sources of vitamin D include:. As the sun is also a major source of vitamin D, dietary intake is only important when exposure to UV light from the sun is inadequate — such as people who are housebound or whose clothing covers almost all of their skin.

However, special care needs to be taken for vegetarian diets during pregnancy and breastfeeding, and infancy and childhood. This especially applies to those who follow a vegan diet.

Strict vegan diets are not recommended for very young children. A vegetarian diet can be safely followed during pregnancy provided you eat regularly to ensure you have enough energy. Include a variety of foods from the five food groups each day to meet your nutrient needs.

Most women will need supplements of nutrients that are difficult to obtain just from food such as folic acid and iodine. Vitamin B12 supplements will also be needed for women following vegan diets for optimal brain development in their baby.

If you are breastfeeding and on a vegetarian diet, you can obtain all the nutrients and energy you need as long as you include a wide range of foods from the five food groups each day.

Depending on your individual circumstances, supplements may be recommended by your health professional. If you are breastfeeding and on a vegan diet, a vitamin or mineral supplement may be required. A vegan diet is based on plants such as vegetables, grains, nuts and fruits and foods made from plants.

Vegans do not eat foods that come from animals, including dairy products and eggs. You can get the nutrients you need from eating a varied and balanced vegan diet including fortified foods and supplements. If you choose to include foods and drinks that are high in fat, salt or sugar, have them less often and in small amounts.

See The Eatwell Guide for more information about a healthy diet. The Eatwell Guide applies to vegetarians, vegans, people of all ethnic origins and those who are a healthy weight for their height, as well as those who are overweight.

The only group The Eatwell Guide is not suitable for is children under the age of 2, as they have different needs. With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs.

If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium , iron , vitamin B12 , iodine and selenium. During pregnancy and when breastfeeding, if you follow a vegan diet you'll need to make sure you get enough vitamins and minerals for your child to develop healthily.

Find out more about a vegetarian and vegan diet while pregnant. If you're bringing up your baby or child on a vegan diet, you need to ensure they get a wide variety of foods to provide the energy and vitamins they need for growth. Non-vegans get most of their calcium from dairy foods milk, cheese and yoghurt , but vegans can get it from other foods.

A meta-analysis looking at over 3 million subjects and the relationship between a plant-based diet and the risk of digestive system cancers found that vegan and other plant-based eating patterns were protective against digestive system cancers. Eating more whole foods and less highly processed foods is often associated with an anti-inflammatory diet.

A four-week randomized controlled trial compared a vegan diet to a diet that includes meat in healthy individuals. The researchers found that people in the vegan group experienced decreased inflammatory markers compared to the meat group.

One meta-analysis found that anti-inflammatory diets, including Mediterranean, vegetarian, and vegan diets, reduced pain in individuals with rheumatoid arthritis. Similarly, a review article published in found benefits of anti-inflammatory diets such as the Mediterranean diet and a vegan diet on disease activity in rheumatoid arthritis.

However, some of the studies researched were small and had a risk of bias. Further research is needed in this area to determine how diet affects the development and management of arthritis.

The National Kidney Foundation says that plant proteins, when consumed in a varied diet, are a great source of protein for people with kidney disease.

One study looking at over 3, people with hyperuricemia elevated uric acid levels in the blood —a risk factor for chronic kidney disease CKD —and compared their different diets in relation to CKD risk. The researchers grouped the diets into three groups: vegan, lacto-ovo vegetarian allows eggs and milk products but not animal flesh , and omnivore diet includes plants and animal products.

There are very few studies examining the vegan diet in relation to Alzheimer's disease, and they do not have clear conclusions. One review study looked at the risk of Alzheimer's disease when following a vegan diet. The researchers found that while a vegan diet is rich in many health-promoting nutrients, there is not enough data to state that following a strict vegan diet is more beneficial for Alzheimer's disease prevention when compared with vegetarianism or other diets.

However, another review study looking at plant-based diets in general suggested that following a plant-based diet may be beneficial for brain health and cognitive function.

Nevertheless, a prior meta-analysis study, from , had concluded that a vegan diet had similar effects on blood pressure as diets recommended by medical societies to help improve blood pressure. With no consumption of meat a main dietary source of protein , getting enough protein is often a concern with vegan diets.

Vegans must be intentional in getting enough plant protein each day. Additionally, the proteins in many plants are not considered complete proteins—meaning they do not provide all the essential amino acids needed for optimal health. Another concern of following a vegan diet is the exclusion of food groups meat, fish, and dairy products that often provide critical nutrients to our bodies.

Some nutrients of concern are vitamin B12, vitamin D, iodine, calcium, zinc, and omega-3 fatty acids. Each of these nutrients has a vital role to play in the body and, when deficient, may lead to health consequences, such as an increased risk for anemia, bone fractures, sarcopenia gradual loss of muscle mass, strength, and function , and depression.

Because of this, vegan diets are not recommended for people with certain health conditions, such as osteoporosis a disease in which bone mineral density and bone mass decreases, or when the structure and strength of bone changes.

If you have a medical condition, consult with your healthcare provider before changing your diet or taking a new supplement.

Supplements may be recommended if you are following a strict vegan diet. Discuss adding supplements to your diet with a nutrition professional such as a registered dietitian nutritionist or a healthcare provider.

Supplements that may be needed and the sources of these nutrients in a vegan diet include:. A vegan diet is one of the most strict plant-based diets, as it excludes all animal foods and products.

Some other plant-based eating patterns are less restrictive while still being primarily plant-forward. Vegetarianism is a more flexible plant-based diet compared to veganism. Variations of vegetarian diets include:. A vegan diet is one that excludes all animal products and foods and beverages made with animal-derived products.

There are many variations to a vegan diet, including raw, raw till 4, HCLF, whole food, starch solution, and the thrive diet. Foods to eat on a vegan diet include any plant-based food such as fruits, vegetables, grains, legumes, plant-based dairy alternatives, soy products, plant-based oils, and algae.

Foods to avoid include meat, poultry, fish and seafood, dairy, eggs, bee products, animal-based ingredients, and some alcoholic beverages. A vegan diet may confer health benefits such as weight management, improved blood sugar control, and heart health.

Other health benefits may include reduced risk of some cancers, arthritis, kidney disease, Alzheimer's disease, and high blood pressure, though more studies are needed in many of these areas of research. Due to the risk for nutrient deficiency, adding certain supplements should be considered, such as vitamin B12, vitamin D, iodine, calcium, zinc, and omega-3 fatty acids.

Other risks of a vegan diet include not consuming enough protein and detrimental effects for people with certain health conditions.

The Vegetarian Resource Group. Veganism in a nutshell. Vegan alcohol. Kahleova H, Petersen KF, Shulman GI, et al. Effect of a low-fat vegan diet on body weight, insulin sensitivity, postprandial metabolism, and intramyocellular and hepatocellular lipid levels in overweight adults: a randomized clinical trial [published correction appears in JAMA Netw Open.

JAMA Netw Open. Kahleova H, Rembert E, Alwarith J, et al. Effects of a low-fat vegan diet on gut microbiota in overweight individuals and relationships with body weight, body composition, and insulin sensitivity. A randomized clinical trial. Published Sep Lee YM, Kim SA, Lee IK, et al.

Effect of a brown rice based vegan diet and conventional diabetic diet on glycemic control of patients with type 2 diabetes: a week randomized clinical trial. PLoS One. Centers for Disease Control and Prevention. Insulin resistance and diabetes. Trautwein EA, McKay S. The role of specific components of a plant-based diet in management of dyslipidemia and the impact on cardiovascular risk.

World Health Organization. Cancer: carcinogenicity of the consumption of red meat and processed meat. Bouvard V, Loomis D, Guyton KZ, et al. Carcinogenicity of consumption of red and processed meat.

Lancet Oncol. Loeb S, Fu BC, Bauer SR, et al. Association of plant-based diet index with prostate cancer risk. Am J Clin Nutr. Zhao Y, Zhan J, Wang Y, Wang D. The relationship between plant-based diet and risk of digestive system cancers: a meta-analysis based on 3,, subjects.