What are the biological reasons why a vegan diet is the healthiest for humans?

A vegan diet is one that is devoid of any animal products, including meat, dairy, eggs, and even honey. While some people choose to follow this diet for ethical or environmental reasons, others do so for health reasons. Research has shown that a vegan diet can provide numerous health benefits, including a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. In this article, we will explore the biological reasons why a vegan diet may be the healthiest for humans.

Lower risk of chronic diseases

One of the main reasons why a vegan diet is considered healthy is because it has been shown to reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and some types of cancer. For example, a review of 96 studies found that vegan diets were associated with lower levels of LDL cholesterol, a major risk factor for heart disease. Another study found that vegans had a 78% lower risk of developing type 2 diabetes than non-vegans.

These health benefits can be attributed to the fact that a vegan diet is typically lower in saturated fat and cholesterol than a typical Western diet, which is high in animal products. A vegan diet is also rich in fiber, antioxidants, and phytochemicals, all of which have been shown to have protective effects against chronic diseases.

Improved gut health

The gut microbiome is a collection of microorganisms that live in the digestive tract and play an important role in digestion, immunity, and overall health. Studies have shown that a vegan diet can improve gut health by increasing the diversity of the gut microbiome and promoting the growth of beneficial bacteria.

A study published in the journal Nutrients found that vegans had a higher abundance of beneficial gut bacteria such as Faecalibacterium prausnitzii, which has anti-inflammatory properties. The study also found that vegans had a lower abundance of harmful gut bacteria such as Escherichia coli, which can cause infections.

Lower inflammation

Inflammation is a natural response of the immune system to injury or infection. However, chronic inflammation has been linked to a range of diseases, including heart disease, type 2 diabetes, and certain types of cancer. Studies have shown that a vegan diet can help lower inflammation in the body.

For example, a study published in the Journal of Nutrition found that a vegan diet was associated with lower levels of C-reactive protein (CRP), a marker of inflammation. Another study found that a vegan diet was associated with lower levels of interleukin-6 (IL-6), another marker of inflammation.

Lower BMI and better weight management

Obesity is a major risk factor for many chronic diseases, including heart disease, type 2 diabetes, and some types of cancer. Studies have shown that a vegan diet can help with weight management and reduce the risk of obesity.

A review of 12 studies found that people who followed a vegan diet lost an average of 4.4 pounds more than those who followed a non-vegetarian diet. Another study found that vegans had a lower body mass index (BMI) than non-vegans.

The reason for these benefits is likely due to the fact that a vegan diet is typically lower in calories and higher in fiber than a typical Western diet, which can help with satiety and weight management.

Lower risk of nutrient deficiencies

One concern that people often have with a vegan diet is that it may not provide all the necessary nutrients. However, studies have shown that a well-planned vegan diet can meet all the nutrient requirements of humans.

For example, a study published in the Journal of the Academy of Nutrition and Dietetics found that vegans had adequate intake of protein, calcium, iron, and zinc.