A vegetarian diet has proven to provide health benefits to both children and adults. Pictured: vegetable wrap.

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Whenever I have considered going vegetarian or vegan, I have always decided against it for one simple reason: I enjoy meat, from roasted chicken to the occasional steak to fresh salmon. I already avoid many animal products like dairy and eggs, and much of my diet already is plant-based, but I’m not sure I could give up meat entirely.

While I believe that for me personally, the meat I eat in moderation is part of a nutritious and healthy diet, a vegan diet has a long list of health benefits for those that are dedicated enough to follow it. Studies show that a vegan, plant-based diet benefits adults and children alike.

Plant-Based Diet Benefits

A study following 1,475 people who ranged from vegan to vegetarian to all-out meat-eaters found that vegans had a lower intake of cholesterol, total fat, saturated fat, and sodium, and higher intake of dietary fiber and polyunsaturated fat compared to those on an omnivorous diet. Some of these differences were particularly striking; for example, sodium intake in vegans was less than half of that for people who were eating meat. The vegan diet received the highest scores on two scoring scales that predict positive health outcomes._[1] Other studies on vegan diets have found similar results._[2]

As vegans tend towards healthier consumption of many nutrients, such as lower cholesterol and higher fiber intake, it is not surprising that these trends often translate into improved health. People following a vegan, plant-based diet tend to show greater weight loss and better BMIs than those eating meat, and they can be at a reduced risk for high blood pressure, type 2 diabetes, and mortality from cardiovascular disease._[2,3]

Reducing the Risk for Cardiovascular Disease in Obese Children

Cardiovascular disease can start in childhood. Obesity, even in childhood, can significantly impact your risk for developing heart disease later in life.

A 2015 study assigned children with obesity and one of their parents to eat either a plant-based diet or the American Heart Association diet. Those on the plant-based diet avoided all animal products as well as any added fat, and were instructed to have a limited intake of nuts and avocado. The American Heart Association diet group could eat 30 percent calories from total fat, 7 percent calories from saturated fat, under 300 mg of cholesterol, and under 1,500 mg of sodium each day._[4]

Both groups showed improvements, but those on the vegan, low-fat diet had improvements in nine factors while those on the American Heart Association diet improved in only four. After four weeks, the plant-based diet group showed significantly reduced BMI, systolic blood pressure, weight, total cholesterol, LDL cholesterol, insulin levels, markers of heart disease like high sensitivity C reactive protein, and more. These changes are all related to a reduced risk of cardiovascular disease._[4]

Following a Vegan Diet Safely

These numerous plant-based diet benefits for your health might inspire you to try a vegan diet for you and your family. But this kind of diet is not easy, and oftentimes people who remove animal products from their diet have a hard time meeting the recommended values of many nutrients._[3] While vegans may have healthier intakes of things like cholesterol and fiber, studies show they often have the lowest calcium and protein intake compared to other diets; these levels can drop below the national dietary recommendations._[1]

But a vegan diet can encompass all your nutritional needs, if done correctly. Appropriate food choices, such as those rich in calcium, protein, and vitamin B12, with supplementation if necessary, can help to reduce the risk of becoming deficient in vital nutrients.

Need ideas? Try these substitutions for egg and dairy and recipes like this delicious quinoa salad or this scrumptious vegan pumpkin pie.

Share Your Experience

Do you follow a plant-based diet? What are your thoughts on eating meat or avoiding it? Share your thoughts in the comments section below.

For related reading, visit these posts:

• Plant-Based Diets: Healthier Eating and a Longer Life Span
• Is Being Vegan Healthy? It Could Help You Lose Weight
• Vegetarian vs. Vegan Diets
• 8 Meat Substitutes to Try on “Meatless Monday” (and Beyond)
• Flexitarian Diet: Healthier Meals, Less Sacrifice

This article was originally published in 2015. It is regularly updated.

[1] Nutrients. 2014 Mar 24;6(3):1318-32.

[2] Nutrition. 2015 Feb;31(2):350-8.

[3] Nutrients. 2014 May 27;6(6):2131-47.

[4] J Pediatr. 2015 Feb 5. pii: S0022-3476(14)01227-X.