6 Science-Based Health Benefits of Eating Vegan

6 Science-Based Health Benefits of Eating Vegan

Vegan diets offer a range of health benefits.

For people looking to lose weight, a vegan diet can help. Eating vegan may also help you maintain your heart health. What’s more, this diet may offer some protection against type 2 diabetes and certain cancers.

This https://thevegangarden.com/‘s article examines the science behind the potential benefits of vegan diets. We’ll highlight some recipe ideas that feature the versatility of plant-based, whole food eating. And if you’re wondering how a vegan diet differs from a vegetarian one, we’ll cover that, too.

A vegan diet is richer in certain nutrients

Switching to a vegan diet from a typical Western diet means you’ll eliminate meat and animal products.

This will lead you to rely more heavily on other foods. In the case of a whole food vegan diet, replacements take the form of:

  • whole grains
  • fruits
  • vegetables
  • beans
  • peas
  • nuts
  • seeds

Since these foods make up a larger portion of a vegan diet than a typical Western diet, they can lead to a higher daily intake of certain beneficial nutrients.

Several studies have reported that vegan diets tend to provide more fiber, antioxidants, and beneficial plant compounds. They also appear to be richer in potassium, magnesium, folate, and vitamins A, C, and E.

Vegan diets even appear to be higher in iron. However, the form of iron that plants provide is not as bioavailable — meaning, your body is not as able to absorb it — as the form found in animal foods.

Yet, not all vegan diets are created equal.

For instance, poorly planned vegan diets may not provide sufficient amounts of vitamin B12, niacin, riboflavin (vitamin B2), vitamin D, calcium, iodine, selenium, or zinc.

That’s why it’s essential to choose whole plant foods and fortified foods. You may need to consider supplements for nutrients such as vitamins B12 and D, zinc, and calcium, since these may be lacking in a vegan diet.

Eating vegan can help you lose excess weight

An increasing number of people are turning to plant-based diets in hopes of shedding excess weight. While there’s no guarantee that a vegan diet will lead to weight loss, there may be some good reasons to give it a try.

Many observational studies suggest that vegans tend to be thinner and have lower body mass indexes (BMIs) than nonvegans.

In addition, several randomized controlled studies — the gold standard in scientific research — report that vegan diets are more effective for weight loss than the diets they are compared with.

Findings include:

  • A small study found that people eating a low fat, high fiber vegan diet lost more weight than those eating a conventional low fat diet.
  • Participants following a vegan diet lost an average of 13 lbs (6 kg) over 16 weeks, while those following the Mediterranean diet did not see any weight loss.
  • Vegan eaters also lost more weight in a study than people who included meat or fish in their diets. Vegetarians lost just as much weight as vegans in this study.
  • When comparing a low fat, whole food vegan diet to a standard omnivorous diet over 16 weeks, the vegan diet resulted in an average of 13 lbs (6 kg) of weight loss. People eating their regular diets did not experience significant weight loss.

What’s more, a small study comparing the weight loss effects of five different diets concluded that vegetarian and vegan diets were just as well-accepted as semi-vegetarian and standard Western diets.

Even when study participants weren’t following the diets perfectly, the people in the vegetarian and vegan groups still lost more weight than those on a standard Western diet.

Overall, more studies are needed to understand which aspects of a vegan diet make the biggest difference when it comes to weight loss. Whether a diet is vegan or not, many factors can affect how well a weight loss diet works, including:

  • fiber content
  • calorie levels
  • eating whole foods versus processed foods

A vegan diet appears to lower blood sugar levels and improve kidney function

A vegan diet may also provide benefits for type 2 diabetes and declining kidney function.

Indeed, vegans tend to have lower blood sugar levels and higher insulin sensitivity and may have a lower risk of developing type 2 diabetes.

Even if you don’t go fully vegan, increasing your intake of healthy plant-based foods and decreasing your intake of meat- and dairy-based foods may reduce your type 2 diabetes risk.

A 2006 study even reported that a vegan diet lowers blood sugar levels in people with diabetes more than the recommended diet from the American Diabetes Association (ADA).

In one 2009 study, 43% of participants following a vegan diet were able to reduce their dosage of blood sugar-lowering medication, compared with only 26% of participants who followed an ADA-recommended diet.

6 Science-Based Health Benefits of Eating Vegan

Lower risk of diabetes complications

In general, a vegan diet is thought to lower the risk of complications for people with type 2 diabetes.

People with diabetes who substitute plant protein for meat may reduce their risk of poor kidney function, but more research is needed on this topic.

What’s more, several studies report that a vegan diet may help to relieve pain caused by peripheral neuropathy, a common condition in people with diabetes. But more evidence is needed before experts can confirm that this approach is effective.

Going vegan may protect against certain cancers

According to the World Health Organization, at least one-third of all cancers can be prevented by factors within your control, including diet.

Benefits of eating more plant foods

Vegans generally eat considerably more legumes, fruits, and vegetables than nonvegans. This may explain why a 2017 study found that vegans may benefit from a 15% lower risk of developing cancer.

For instance, eating legumes regularly may reduce your risk of colorectal cancer by 9–18%.

And according to the National Cancer Institute, eating higher amounts of plant-based foods reduces your risk of several types of cancer, including stomach, lung, mouth, and throat cancers.

It may also reduce the risk of colon, prostate, and pancreatic cancers.

What’s more, vegan diets generally contain more soy products, which may offer some protection against breast cancer.

Benefits of avoiding meat

Avoiding certain animal products may also help reduce the risk of prostate, breast, stomach, and colorectal cancers. Red meat, smoked meat, or processed meats and meats cooked at high temperatures are thought to promote certain types of cancers.

Because a vegan diet does not contain meat, vegans don’t consume these foods. This could lower their cancer risks.

Effects of avoiding dairy

Vegans also avoid dairy products, which some studies suggest may slightly increase the risk of prostate cancer.

On the other hand, there is evidence that dairy may help reduce the risk of other cancers, such as colorectal cancer.

So, avoiding dairy may not be the factor that lowers vegans’ overall risk of cancer.

It’s important to note that these studies are observational. They make it impossible to pinpoint the exact reason vegans have a lower risk of cancer.

However, until researchers know more, it seems wise to focus on increasing the amounts of fresh fruits, vegetables, and legumes you eat each day while limiting your consumption of processed, smoked, and overcooked meats.

A vegan diet is linked to a lower risk of heart disease

Eating fresh fruits and vegetables, legumes, and fiber is linked to a lower risk of heart disease.

Well-planned vegan diets generally include all these foods in amounts higher than the standard Western diet.

Observational studies comparing vegans with vegetarians and non-vegetarians report that vegans may benefit from up to a 75% lower risk of developing high blood pressure.

Vegans may also have a lower risk of dying from heart disease, though more studies are needed to understand the relationship.

What’s more, several randomized controlled studies report that vegan diets are much more effective at reducing blood sugar, LDL (bad) cholesterol, and total cholesterol levels than the diets they are compared with.

This may be particularly beneficial to heart health, since reducing high blood pressure, cholesterol, and blood sugar levels may reduce the risk of heart disease by as much as 46%.

A well-balanced vegan diet includes plenty of whole grains and nuts, both of which are good for your heart.

Here’s Why You Shouldn’t Underestimate Beans, a Protein-Packed, Nutritious, Delicious Powerhouse Ingredient

Here’s Why You Shouldn’t Underestimate Beans, a Protein-Packed, Nutritious, Delicious Powerhouse Ingredient

Beans are excellent sources of vegan protein. But, which ones contain the most of this essential macronutrient?

Beans are one of the original vegan proteins. They existed before the über-realistic plant-based meats and provided sustenance before seitan. Technically, beans even pre-date tofu. With up to nine grams of plant-based protein per half-cup serving and very little fat, beans are an efficient, healthy, and tasty way to meet your daily protein needs. From soybeans to chickpeas and black beans to pinto, we’ll go over which beans have the most protein—plus seven bean recipes that’ll teach you how to cook them like a pro. But first, in https://thevegangarden.com/ we’ll dive into the benefits of incorporating beans into your diet.

Why is it important to eat beans?

Beans are a member of the pulse family. Pulses are the edible seeds of legumes that grow inside pods. While you may be familiar with a handful of bean varieties such as black, garbanzo, pinto, and kidney, the category encompasses over 400 types that are eaten around the world.

Beans are universal not only for their abundance but also for their accessibility, affordability, and superior nutritional profile. Rice and beans may be regarded as a “struggle meal” by some, but there’s a reason so many gravitate to this humble dish. It’s filling, it’s nutritious, and it’s cheap.

Given the right preparation and a few seasonings, rice and beans can also be delicious and satisfying. Beans are basic, but also infinitely versatile.

Here’s Why You Shouldn’t Underestimate Beans, a Protein-Packed, Nutritious, Delicious Powerhouse Ingredient

Are beans good for your health?

The protein in beans varies depending on the type of bean, but most contain 21 to 25 percent protein by weight, or anywhere from five to nine grams per half-cup serving when cooked.

The same half-cup serving provides about 100 to 120 calories, less than three grams of unsaturated (healthy) fat, up to six grams of fiber, and a significant amount of vitamins and minerals including folate, potassium, iron, manganese, calcium, and magnesium. As a whole, plant-based food, beans are also cholesterol-free.

Beans offer satiety in a nutrient-dense package, and while they may not contain as much protein per serving as some animal-based foods, they make up for it with their health benefits.

“Beans are anti-inflammatory and can lower inflammatory markers in the body which are associated with increased risk for numerous chronic conditions including heart disease, diabetes, and kidney disease,” Dana Ellis Hunnes, PhD, MPH, RD, tells us.

Beans are also rich in fiber, which is helpful for regulating blood sugar in those with Type 2 diabetes. The fiber actually helps the body absorb carbohydrates slower, which aids in preventing blood sugar spikes.

Which beans have the most protein?

Incorporating any kind of bean into your diet is a plus, but some are higher in protein than others. Here are the highest protein beans you can buy. Note: protein content is based on a standard half-cup serving.

Cannellini beans

Also called white kidney beans, these mild white beans contain eight grams of protein. They’re also high in manganese—an essential nutrient that helps regulate everything from metabolism to brain function. They play well with other ingredients and add sustenance to stews and texture to salads.

Great Northern beans

Similar in taste and texture to cannellini beans, this slightly larger white bean variety packs in nine grams of protein. They also contain more potassium—an electrolyte that supports proper nerve function (translation: less muscle cramping)—than a medium banana. Try blending these beans into a creamy pizza sauce by adding a bit of garlic, sage, and vegetable broth to the mix.

Edamame

This go-to appetizer is full of plant-based protein. These immature soybeans provide just over eight grams of protein and a solid amount of iron, magnesium, and even some calcium. Go ahead and snack away—you could hit your protein needs before the main course arrives.

Black beans

The choice between black and pinto beans is always tough. While similar in protein content, black beans edge out pinto by a few tenths of a gram. Black beans provide 7.6 grams of protein while pintos contain 7.2 grams. Fun fact: pintos may be the default choice for refried beans, but you can find vegan refried black beans at most supermarkets.

Pinto beans

Pinto bean loyalists are doing just fine. With a little over seven grams of protein per serving, go ahead and enjoy your pinto bean burritos, seven-layer refried bean dip, and basic beans and rice topped liberally with salsa and guac.

Kidney beans

Kidney beans are right on par with pinto beans in terms of protein—both contain 7.2 grams. Opt for these deep red beans if you’re looking for a protein and iron one-two punch. Kidney beans provide a whopping 21 percent of the daily recommended iron. No standard vegan chili is complete without a healthy dose of kidney beans.

Chickpeas

As much as we love hummus, enjoying chickpeas as they come is a more efficient way to source your protein. Chickpeas provide just over six grams of protein. Two tablespoons of hummus only clock in at two grams. Toss them in soups, over salads, or make nutrient-dense baked goods by blending a handful of chickpeas into the batter. Don’t believe us? Try this recipe for Chickpea Banana Bread With Pecans and Chocolate Chips.

How to cook with beans: high-protein recipes

Providing protein is one thing, but we want our beans to be appetizing as well as nourishing. Here are seven simple recipes to transform basic beans into crave-able meals.

Speedy Black Bean and Potato Breakfast Hash

You’ll need all the protein you can get to lift this monstrous cast iron skillet full of seasoned home fries, beans, and veggies. The entire thing is simply seasoned with a jar of your favorite salsa—meaning you can skip the complex array of spices and simply dump and stir. This is our kind of cooking.

Dairy-Free Butter Chickpea Curry

This comforting main meal is layered with flavor in the form of ginger, garlic, curry paste, coconut milk, and dried chili flakes. A can of chickpeas adds both texture and protein. Soak up the stew by serving it over fluffy rice or with a side of vegan naan or roti.

White Bean and Seitan Pozole

This homey Mexican stew provides plant-based protein in two forms: white beans and seitan. Both are exceptionally high in protein while also adding the meaty chew that’s characteristic of this dish. Make a large batch and freeze any leftovers for a quick and wholesome meal.

Tahini Caesar Salad With Smoked Chickpeas

The classic Caesar salad is great, but it’s often lacking in nutritional value. If we’re eating salad, we want it to not only taste fantastic but check off a few nutrient boxes. Adding a handful of crunchy seasoned chickpeas helps to round out the dish by providing a boost of protein and fiber to transform this starter into a satisfying entrée.

Vegan Chili and Corn Chip Pie

At what point does a dish become a casserole? Technically speaking, it’s when you cook it in a casserole dish. This protein-packed chili will feed a crowd, and with the addition of crunchy corn chips, it’s sure to please. Pro tip: add a layer of dairy-free cheese to gild the lily in the most delicious way possible.

Freezer-friendly Black Bean Breakfast Burritos

Meal prep becomes infinitely easier once you realize you can freeze pre-made burritos. These humble wraps come together quickly and provide 20 grams of vegan protein per serving. The filling is made with a veggie-infused tofu scramble and seasoned black beans for a Southwest-inspired burrito perfect for breakfast, lunch, or dinner.

Chickpea Tacos With Cashew Dill Sauce

With golden-brown roasted and spiced chickpeas and a dairy-free dill sauce, these fusion tacos are packed with flavor. Be sure to serve them with cilantro, lime, tomato, avocado, and hot sauce on the side.

Where to buy beans: the best brands to try

Goya

As the largest Latinx-owned food company in the US, Goya Foods is a great brand to buy ingredients for your Latinx-inspired recipes, many of which feature beans at the heart.

Trader Joe’s

If you’re heading to Trader Joe’s, make sure to stock up on beans while you’re there. The chain has several organic, canned options, including black beans and kidney beans.

Fillo’s

For ready-to-eat Latinx staples, check out Fillo’s. Depending on your recipe, you can choose from pouches like Puerto Rican Pink Beans Sofrito, Panamanian Garbanzo Sofrito, and Cuban Black Beans Sofrito.

Eden Foods

Whether you prefer canned, dry, seasoned, or refried, all the beans are organic, grown in the US, and non-GMO at Eden Foods.

Bush’s Beans

As you might expect from the name, Bush’s is beans obsessed. Whether you love baked beans, grilling beans, chili beans, or bean dips, this Tennessee brand absolutely has you covered.

SunVista

SunVista has been in the bean game for decades now—since 1959, to be exact. And in that time, it has perfected its tinned bean line up, so that whether you prefer flavored, refried, chili, pinto, black (the list goes on), you will not be disappointed.

Jack’s Quality Beans

If you prefer packaged beans, but you’re not such a fan of all the plastic involved, then Jack’s Quality Beans has a great solution. All of its beans (which are 100 percent organic and low sodium) are packed in recyclable cartons, which are made from FSC-certified paper.