Vegetarian and vegan diets — which avoid meat and fish — continue to grow in popularity around the world as people seek healthier lifestyles. These eating patterns focus on vegetables, fruits, whole grains, legumes, nuts, and seeds rather than animal products. Scientific research shows that, when well-planned, plant-based diets can offer a range of potential health advantages compared with typical meat-centered diets.
Better Heart Health
One of the most consistently reported advantages of a diet built primarily on plant foods is improved cardiovascular health. People following vegetarian or vegan patterns tend to have lower levels of bad LDL cholesterol and reduced blood pressure, both of which are key risk factors for heart disease. The high fiber content of plant foods helps remove cholesterol from the body, while the lower intake of saturated fats — more common in meat and animal fats — further supports heart health. Observational studies have also linked plant-based diets with reduced rates of coronary artery disease and overall heart-related mortality. These associations are strongest when whole plant foods rather than processed substitutes make up the bulk of the diet.
Lower Risk of Chronic Diseases
Following a vegetarian or vegan eating pattern has also been associated with lower risks of several chronic illnesses, including type 2 diabetes, hypertension, and obesity. Diets rich in dietary fiber, antioxidants, and phytonutrients slow digestion, improve insulin sensitivity, and help maintain steady blood sugar levels — all factors that reduce diabetes risk. Research comparing people who eat primarily plant-based foods with those who eat meat finds that vegetarians and vegans often have lower body mass index (BMI), meaning they tend to weigh less relative to their height. Lower weight and reduced central adiposity (abdominal fat) are linked with fewer metabolic complications and better long-term health outcomes.
Potential Cancer Protection
Large population studies suggest that plant-based diets may also support reduced cancer risk. A notable review reported that vegetarian and vegan patterns were associated with lower overall cancer incidence, including reduced risks for colorectal and some other cancers. These protective effects may be due to higher intakes of antioxidants and fiber, which help protect cells from damage and support efficient elimination of waste products. One large long-term study found that vegans experienced a significant reduction in overall cancer risk compared with meat eaters, though researchers emphasize that diet is just one of many factors influencing cancer development.
Weight Management and Digestive Health
Plant-based diets are rich in fiber, which helps support healthy digestion and feelings of fullness. This can make it easier to manage body weight without counting calories or feeling deprived. Fiber also fuels beneficial gut bacteria, supporting intestinal health and potentially reducing inflammation throughout the body.
Medical News Today Cutting out meat and animal fats often results in lower calorie density, meaning people can eat satisfying portions with fewer calories — another reason vegetarian and vegan patterns are associated with weight loss and maintenance.
Nutrient Considerations and Planning
While the health advantages of plant-based diets are well documented, they depend on thoughtful planning. Some nutrients — such as vitamin B12, iron, calcium, zinc, and omega-3 fatty acids — are less abundant in plant foods than in animal products. Vegans and some vegetarians may require fortified foods or supplements to meet daily needs, particularly for vitamin B12, which is not naturally found in plants. It’s also important to avoid relying on highly processed plant-based products; whole foods like legumes, whole grains, nuts, seeds, and vegetables deliver the most nutrients and health benefits.
A Balanced Approach to Eating
Vegetarian and vegan diets show potential for strong health benefits, particularly for heart health, metabolic function, and long-term disease risk reduction when centered on minimally processed whole foods. However, choosing this approach thoughtfully — perhaps with guidance from a nutrition professional — helps ensure nutritional needs are met for optimal wellness.
