The Science & Benefits of Plant-Based Eating

As interest grows in how vegan and plant-based diets can benefit our health and the environment and save animals from being used for human benefit, which leads to immeasurable suffering, it’s important to note there is a difference between the two. Veganism refers to a principle that rejects the exploitation of animals and eschews all animal products, while plant-based refers to diets that can be vegan, but may for some include animal products.  

For ultimate human health, we emphasize whole plant foods such as fruits, vegetables, grains, legumes, nuts, and seeds.

Why a Vegan Diet Promotes Health

Eating vegan isn’t just an ethical choice, it’s an imperative for animals and one of the most powerful ways to prevent chronic disease. Leading nutrition authorities agree that a well-planned vegan diet is healthy at all stages of life, including pregnancy, athletic training, and aging. Meanwhile, consumption of animal products is linked to a higher risk of chronic diseases.

Peer-reviewed medical studies have found that replacing meat, dairy, and eggs with plant foods, naturally rich in nutrients, is linked to lower risk of cardiovascular diseases, type 2 diabetes, high blood pressure, obesity, and several cancers, including colorectal, breast, and prostate. This dietary shift is also associated with reduced risk of other major chronic diseases and lower overall mortality.

Plant Proteins and Nutritional Myths

A common myth is that plant proteins are “incomplete.” Eating a variety of plant foods provides all nine essential amino acids needed for adequate protein, along with fiber, antioxidants, phytonutrients, and healthier fats, without the saturated fat and cholesterol linked to chronic disease.

The largest organization of nutrition experts in the world, the Academy of Nutrition and Dietetics, along with the Dietitians of Canada, the British Dietetic Association, Australia’s National Health and Medical Research Council, and numerous other leading nutrition experts, affirm that well-planned vegan diets meet nutritional needs across all life stages. Additional institutions in Europe and North America, including the Mayo Clinic, echo that vegan diets can be both nutritionally complete and beneficial for long-term health. 

Risks of Consuming Animal Products

The International Agency for Research on Cancer classifies processed meat as a Group 1 carcinogen and “red meat” as Group 2A, linking it to colorectal and other cancers. The American Cancer Society and Harvard School of Public Health report associations with breast, pancreas, prostate, and stomach cancers.

High dairy consumption has been linked in some studies to a slightly higher risk of cancers such as prostate and breast cancer, as well as inflammation and an increased risk of bone fractures. Additionally, 65–70% of people worldwide are lactose intolerant, meaning dairy can cause digestive issues for the majority of the population. 

Frequent egg consumption may also raise blood cholesterol in certain individuals, which can potentially increase the risk of heart disease, particularly when combined with other high-fat foods.

Abundance and Variety in Plant-Based Eating

Eating a balanced vegan plant-based diet can help reduce these risks. Far from being restrictive, it can also provide an abundance of diverse options that are delicious, satisfying, and genuinely nourishing.

Another myth is that vegans rely on processed foods, though many eat little to no processed foods. Plant-based meat, cheese, fish, and egg alternatives are often made from simple ingredients like beans, lentils, peas, soy, grains, nuts, seeds, vegetables, mushrooms, and tofu — many are no more processed than animal-based foods, though some are less healthy. These products are optional, not required on a vegan diet. 

Slaughterhouses are often labeled as ‘processing’ or ‘meat packing’ plants, a term that masks the violence and suffering that occurs inside. All meat, dairy, and egg production involves the killing and butchering of animals, and frequently relies on antibiotics, chemical treatments, or hormones to boost production.

Ethical and Environmental Impact of Plant-Based Diets

Replacing animal products with plant foods is critical to reducing the devastating harm that animal farming inflicts on the planet. Animal farming is the leading cause of deforestation and species extinction, a major driver of freshwater depletion, and a significant contributor to the climate crisis. Meat and dairy operations use 83 % of global farmland while providing just 18 % of calories and 37 % of protein — land that could be used far more efficiently to nourish humans directly.

Shifting to plant-based diets would dramatically reduce land and water use and cut greenhouse gas emissions nearly in half, while still meeting human nutritional needs. Nearly every cuisine can be made vegan with simple, satisfying adjustments that are rich in protein and accessible worldwide.

Getting Started and Finding Support

For more on the health and environmental benefits of a plant-based diet, see films like What the Health, The Game Changers, Forks Over Knives, Plant Pure Nation, Cowspiracy, and Eating Our Way to Extinction. 

When we understand the suffering and violence inflicted on our fellow Earthlings because of our choices, living vegan becomes easy. When we refuse to support the subjugation and oppression of other animals, and align our actions with our values of peace, justice, and compassion, a life of deeper meaning, purpose, and true happiness can emerge.