The Healthy Way to Go Vegan

Whether you already follow a plant-based diet or want to give it a try, here’s how to make this style of eating work for you.

- By Lisa Turner

Dozens of studies have borne out the benefits of a plant-based diet. But being vegan is a little more complicated than just kicking milk and meat. If you’re ready to join the ranks of people who eat only plants, read on for pros, cons, and important things to consider:

Vegan Diet Pros

It’s better for your health. Many years of research suggest that the longest-living populations eat less meat, not more. A higher consumption of meat, especially red meat, is linked with a greater risk of heart disease, cancer, stroke, neurodegenerative disorders, and all-cause mortality. A plant-based diet, by contrast, is naturally high in protective antioxidants and fiber, and lower in saturated fat. And studies suggest going vegan can significantly increase longevity and quality of life.

But a vegan diet isn’t automatically healthy. Meat and dairy substitutes tend to be high in fat and sodium, and packaged vegan snacks may be loaded with sugar, refined grains, and unhealthy fats. Stick to whole fruits, vegetables, legumes, healthy fats, whole grains, nuts, and seeds, and use processed foods as an occasional treat—not the mainstay of your daily diet.

It’s better for the environment. Conventional livestock farming contributes to deforestation, acid rain, water pollution, soil degradation, and greenhouse gas emissions. Also, raising animals for food uses a lot of water.