16 Studies on Vegan Diets — Do They Really Work?

## 16 Studies on Vegan Diets — Do They Really Work?

Vegan diets have been gaining popularity in recent years due to their ethical, environmental, and health benefits. Many studies have investigated the effects of vegan diets on various health outcomes, and the results are largely positive.

1. Weight loss and maintenance

Several studies have found that vegan diets can help with weight loss and maintenance. A 2017 meta-analysis of 12 studies found that vegan diets were more effective than other diets, such as low-fat or Mediterranean diets, for weight loss. The study participants on vegan diets lost an average of 2.5 kg more weight than those on other diets.

Another study, published in 2016, found that vegan diets were more effective than a Mediterranean diet for weight maintenance. The study participants on vegan diets maintained their weight loss over a two-year period, while those on the Mediterranean diet regained some of the weight they had lost.

2. Heart disease risk reduction

Vegan diets have also been shown to reduce the risk of heart disease. A 2017 study found that vegans had a 75% lower risk of developing coronary heart disease than meat-eaters. The study also found that vegans had lower levels of cholesterol, blood pressure, and body fat than meat-eaters.

Another study, published in 2019, found that vegan diets were associated with a 29% lower risk of total cardiovascular disease. The study also found that vegans had lower levels of saturated fat and cholesterol in their blood than meat-eaters.

3. Diabetes risk reduction

Vegan diets have also been shown to reduce the risk of type 2 diabetes. A 2017 study found that vegans had an 83% lower risk of developing type 2 diabetes than meat-eaters. The study also found that vegans had lower levels of blood sugar and insulin resistance than meat-eaters.

Another study, published in 2019, found that vegan diets were associated with a 34% lower risk of type 2 diabetes. The study also found that vegans had lower levels of HbA1c, a marker of blood sugar control, than meat-eaters.

4. Cancer risk reduction

Some studies have suggested that vegan diets may reduce the risk of certain types of cancer. A 2017 study found that vegans had a 15% lower risk of developing cancer overall than meat-eaters. The study also found that vegans had a lower risk of developing certain types of cancer, such as colon cancer, prostate cancer, and breast cancer.

Another study, published in 2019, found that vegan diets were associated with a 20% lower risk of total cancer. The study also found that vegans had lower levels of certain biomarkers that are associated with cancer risk, such as C-reactive protein and insulin-like growth factor-1.

5. Other health benefits

Vegan diets have also been shown to have other health benefits, such as:

* Improved kidney function

* Reduced risk of dementia

* Reduced risk of depression

* Improved bone health

Overall, the evidence suggests that vegan diets can provide numerous health benefits. Vegan diets can help with weight loss and maintenance, reduce the risk of heart disease, diabetes, and certain types of cancer, and improve overall health and well-being.

Is Basmati Rice Healthy? Are Protein Bars Good for You?