World Veganism Day
Each year on November 1, the world marks World Veganism Day—a lifestyle choice that excludes all animal-derived foods and often extends into broader ethical, environmental and health concerns. In the following lines, we will explore the scientifically recognized benefits of adopting a vegan diet, and how this way of living potentially contributes to individual well-being.
A growing body of research shows that vegan and plant-based diets can offer measurable health advantages. An umbrella review of systematic reviews and meta-analyses found that for people who have diabetes or are at high risk of heart disease, following a vegan diet can help improve several important health measures. Studies show that it can help people lose excess body fat, lower total cholesterol and “bad” LDL cholesterol, improve blood sugar control. This promising results are also reflected in another study that shows plant-based diets, in addition to the benefits mentioned in the previous study, also leem to lower the risk of cancer and premature death.
Nevertheless, careful planning plays a crucial role in maintaining a balanced vegan diet. According to research, the neurological implications of veganism largely depend on obtaining sufficient amounts of essential nutrients. Therefore, according to a research on the European Heart Journal, meal planning, the appropriate use of supplements, and the preparation of foods in ways that enhance nutrient absorption are of great importance. It is also essential to note that not all plant-based foods are equally healthy—veganism is not inherently beneficial unless it is well-structured and nutritionally balanced. Poorly planned vegetarian or vegan diets, particularly those deficient in vitamin B12, iron, zinc, or calcium, or overly reliant on highly processed and refined foods, have been associated with increased morbidity and mortality.
However, this need for careful planning is not unique to veganism; it applies to all dietary patterns. Despite common hoaxes surrounding vegan nutrition, numerous studies have shown that well-planned plant-based diets can provide all the necessary proteins, fats, carbohydrates, vitamins, and minerals for optimal health, while often being richer in fiber and phytonutrients. Still, some individuals may require supplementation—particularly of vitamin B12—to ensure adequate nutrient intake.
When properly planned and balanced, a vegan diet can meet all nutritional requirements while promoting well-being. Beyond its health advantages, veganism also reflects a respectful way of living that seeks to avoid the exploitation and use of animals.
Editor of Daily 27.
Predoctoral researcher at the Department of Sociology in University of Barcelona.