#19 in Best Diets Overall
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The aim: Depends, but may include weight loss, heart health and diabetes prevention or control.
The claim: Going vegan could help shed pounds and fend off chronic diseases.
The theory: You can cook up a perfectly healthy, meat- and dairy-free menu that supports weight loss and reduces the risk of heart disease, diabetes and cancer.
Vegan Diet ranked #19 in Best Diets Overall. 40 diets were evaluated with input from a panel of health experts. See how we rank diets here.
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While vegetarians eliminate meat, fish and poultry, vegans take it a step further, excluding all animal products – even dairy and eggs. (Vegans are often animal rights activists who don't believe in using animal products for any purpose.) So say goodbye to refried beans with lard, margarine made with whey and anything with gelatin, which comes from animal bones and hooves, too. Fruits, vegetables, leafy greens, whole grains, nuts, seeds and legumes will be your staples.
Exactly how you shape your diet each day is up to you, but you'll typically aim for six servings of grains, likely from bread and calcium-fortified cereal; five servings of legumes, nuts and other types of protein, such as peanut butter, chickpeas, tofu, potatoes and soy milk; and four daily servings of veggies, two servings of fruit and two servings of healthy fats, such as sesame oil, avocado and coconut, according to an American Dietetic Association guide. There's also no need to give up dessert: Vegans can eat baked goods (cupcakes and cobbler, for example) made without butter, eggs or albumin.
Need more guidance? The internet is full of good information, and countless books offer structured vegan meal plans and recipes. "The Kind Diet" by actress Alicia Silverstone, for example, outlines potential benefits of going vegan, answers common questions and contains a glossary of common terms. It guides readers through the process of converting and is packed with recipes. And the "Skinny Bitch" series – which includes the cookbook "Skinny Bitch in the Kitch" – offers nutrition tips and recipes.
You don't have to go cold turkey. You could start by preparing a couple meat-free dishes each week and gradually make more substitutions – tofu in stir-fry instead of chicken, say, or grilled veggie burgers instead of beef. If your aim is also weight loss, amp up your exercise routine and eat fewer calories than your daily recommended max.
It's moderately pricey. Fruits, vegetables and soy products – which should be filling your cart if you're doing it right – are generally more expensive than heavily processed foods like white bread, sugary cereals and sweets. But bypassing the butcher will help keep the tab reasonable.
Likely. Research shows vegans tend to eat fewer calories, weigh less and have a lower body mass index (a measure of body fat) than their meat-eating counterparts. If you're doing it right – i.e., eating lots of fruits, veggies and whole grains – you'll likely feel full on fewer calories than you're allowed each day. With that "calorie deficit" and a little physical activity, you're bound to shed pounds. How quickly and whether you keep them off is up to you.
[VIDEO: Why I’m a Vegan Athlete.]
Here's what several key studies have to say about veganism:
How difficult is the idea of a turkey-free Thanksgiving and morning cereal without the milk? Be mindful that healthy veganism requires planning, especially if you're a newbie.
Convenience: When you want to cook, there's a recipe somewhere that'll suit your taste buds. Still, veganism takes some work and creativity. It's up to you to plan meals around plant protein rather than animal protein.
Recipes: Limitless. Vegan magazines, books and websites abound, offering suggestions for every meal and cuisine.
Eating out: Doable, but options may be limited. Garden vegetable soup and steamed veggies make good appetizers. Entree salads are your best bet, but don't forget to hold the bacon bits, croutons and cheese. For dessert, go with fresh fruit.
Alcohol: Only certain types of alcohol are vegan-friendly. Some wines, for example, are filtered through gelatin, egg whites and isinglass, made from fish bladders. Check which brands are OK on Barnivore, a guide to alcoholic beverages for vegans.
Timesavers: None, unless you hire somebody to plan, shop for and prepare your meals.
Extras: N/A
Fullness: Nutrition experts emphasize the importance of satiety, the satisfied feeling that you've had enough. If you've built a healthful vegan diet around fiber-packed veggies, fruits and whole grains, you shouldn't feel hungry between meals.
Taste: You're preparing the food – if it doesn't taste good, you know who to blame. Try reinventing your favorites: Go for black-bean instead of steak burritos, or if chicken stir-fry is your thing, use tofu instead of poultry. And consider replacing turkey meatballs or the meat in spaghetti sauce with white beans. There are lots of dessert options, too, including raspberry lavender cupcakes, gingerbread pumpkin seed brittle, cherry-berry peanut butter cobbler and poppy seed scones. (Often, treats are made using nondairy milk, soy or coconut creamer, flaxseeds, chickpea flour, vegan cream cheese, and even vegan sprinkles.)
Veganism can conform to a healthful eating plan, but it takes work, and the risk of insufficient amounts of key nutrients like calcium, vitamin D, vitamin B-12, zinc and iron is real. That worried experts a bit, but they still gave the diet a respectable score.
Veganism only has rules on what you can and cannot eat, but that doesn't mean you shouldn't exercise. No matter the diet, the more you move, the quicker you'll see the pounds come off – and you'll reduce your risk of developing diabetes, heart problems and other chronic diseases. Adults are generally encouraged to get at least 2 1/2 hours of moderate-intensity activity (like brisk walking) each week, along with a couple days of muscle-strengthening activities. The Centers for Disease Control and Prevention offers tips to get you started.
#19 in
