No beef, just plants
Vegetarian and Vegan diets are not one in the same. There are categories of vegetarianism. In a nutshell here is a list: 1
Vegan – plants only
Lacto-Ovo vegetarian – dairy, eggs + vegan
Lacto-vegetarian – dairy + vegan
Ovo-vegetarian – eggs + vegan
Pescatarian – seafood + vegan
Flexitarian – small quantities of animal products + vegan
Pollo vegetarian – poultry + vegan
Raw Vegan – uncooked vegan
Fruitarian – raw fruit + vegetables
The Vegan diet is eating only plant foods, no meat, dairy, eggs, gelatin, or honey. 2,3 Foods to include are:
· All fruits and vegetables raw or cooked
· Legumes (beans, lentils, peas, soy, and peanuts)
· Grains (rice, oats, quinoa, pasta, and bread)
· Nuts and seeds
Tofu, tempeh, seitan, non-dairy milks, cashew cheeses.
Veganism has been around for over 2,000 years and in 1847 the first vegetarian society in England was created. 3 Veganism is not just a dietary pattern; it is a lifestyle. Vegans are at liberty to what extent they practice veganism. It could be a diet for health benefits or to lose weight. Or go beyond diet for environmental reasons and even to the extent of not buying products with any animal products such as leather or ivory or use skin products containing animal by-products like tallow. 3 Let’s radish on to get the scoop on if it is right for you.
Un-beet-able Plant Power!
Vegan diets have been well studied to reflect a variety of benefits for disease prevention, treatment of high blood pressure, type 2 diabetes, rheumatoid arthritis, and cardiovascular disease. 6 It is also effective for weight loss. Vegans who also adopt a low-fat diet can benefit from having the additional benefit of reducing total cholesterol, LDL, triglycerides, and blood glucose levels therefore reducing the risk of developing metabolic diseases. 6 What is even more impressive is how the microbiota flourishes on a vegan diet. Since 1970, researchers have studied the role of diet on the gut. 5 In recent years, vegan diets have a higher abundance of protective bacteria species and lower harmful ones. 5 In addition, vegan diets are linked to lower inflammation. In an umbrella meta-analysis study, significant reduction in all-cause mortality, cancer risk, weight, total cholesterol, LDL, HbA1c, fasting glucose and apolipoprotein B which is a marker for cardiovascular disease was found. 4 With practice and effort, the vegan diet can be enjoyable and long-term.
Not my tempo…
As much as the Vegan diet is praiseworthy, there are certain individuals at risk that may need to avoid this diet. Possible nutrient deficiencies, notably calcium, iron, protein, vitamin d, omega-3 fatty acids, and vitamin B 12 are common. 6,7 Bone health is a major concern as adverse effects of fractures have been documented in vegan diet studies. 4 In addition, children, pregnant and lactating women, older adults, malabsorption conditions, and higher protein requirements are at risk for these nutritional deficiencies and more. 8 In a narrative review of over 200 observational and clinical studies showed adults to have insufficient PUFA fat, calcium, B12, iron, zinc, iodine, protein, B2, B3, potassium and selenium in vegan adults. 8 In children, fat absorption is a concern due to a high fiber diet that can interfere with fat absorption. 8 Strategic planning and a variety of foods can ensure recommended nutrients are met. In addition, practitioner guidance and supplementation may be necessary to fill in the gaps. Nutrients of B12, vitamin D, iodine and algae omega-3s are typically essential and recommended. 8 Staying away from processed foods and focusing on whole foods will also minimize nutritional deficiencies.
Holy guacamole
In addition to the nutritional deficiencies mentioned above, initially, the vegan diet in the beginning can present a huge learning curve. There is also a time commitment to find recipes and foods and learning to prepare them and cook them to liking. Another not so obvious challenge is balancing your macronutrients. Getting enough protein and not getting too many carbohydrates or fat to influence weight gain is a common oversight. Another possible challenge is running to process vegan foods in a time constraint. Use vegan websites and videos to plan ahead and simplify your transition to a vegan diet.
The final soy
The vegan diet may not be for everyone, but we cannot deny the many health benefits it provides for our body and the earth. Studies show all variations of vegetarianism found risk reduction for type 2 diabetes and coronary heart disease. 5 Give it a try and see! “Vegan Mondays” anyone?
Resources:
1. Zikmund, J. Top 10 Vegetarian Diets. Nutrition and Food Service. Sept-Oct. 2023 https://www.anfponline.org/docs/default-source/top-10-resource-lists/top-10-vegetarian-diets.pdf
2. Ross, K. Vegan and Vegetarian. Lecture presented at: SUHS NUTC 5340 Dietary Patterns; June 5, 2026; Tempe, AZ.
3. Harmon A. Vegan. Salem Press Encyclopedia of Health. March 2026. Accessed June 5, 2026. https://research-ebsco-com.scnmlib.idm.oclc.org/plink/486130df-002e-32ea-815b-e89580dba82d
4. Selinger E, Neuenschwander M, Koller A, et al. Evidence of a vegan diet for health benefits and risks - an umbrella review of meta-analyses of observational and clinical studies. Crit Rev Food Sci Nutr. 2023;63(29):9926-9936. doi:10.1080/10408398.2022.2075311
5. Glick-Bauer M, Yeh M-C. The Health Advantage of a Vegan Diet: Exploring the Gut Microbiota Connection. Nutrients. 2014; 6(11):4822-4838. https://doi.org/10.3390/nu6114822
6. Beauregard A. Vegan Diet. EBSCO Publishing (Ipswich Massachusetts). July 2018. Accessed June 5, 2026. https://research-ebsco-com.scnmlib.idm.oclc.org/plink/e054f39a-f117-31da-bb10-48885c0ff394
7. Malhotra A, Lakade A. Analytical Review on Nutritional Deficiencies in Vegan Diets: Risks, Prevention, and Optimal Strategies. J Am Nutr Assoc. 2025;44(6):545-555. doi:10.1080/27697061.2025.2461218
8. Chouraqui J-P. Vegetarian diets and diets which restrict animal-source foods during childhood in high-income countries. Paediatrics and international child health. 2023;43(4):57-82. doi:10.1080/20469047.2023.2245186
9. Figure 1. Photo by Frames For Your Heart on Unsplash.
10. Figure 2. Photo by Caroline Green on Unsplash.