5 Health Benefits and Side Effects of Going Vegan

The effects of going vegan can include weight loss, increased energy, and improved skin and gut health. Being vegan is healthy if you consult a healthcare provider to make sure you get plenty of nutrients, such as vitamin B12 and omega-3 fatty acids.

People test out a vegan lifestyle of eating, meaning a meat-, egg-, and dairy-free diet, for ethical, environmental, and health reasons. It’s not necessarily easy to transition to a vegan lifestyle. Knowing what vegans can eat—such as fruits, vegetables, whole grains, nuts, and seeds—can be helpful.

“Many clients tell me they are surprised by how easy it was to lose weight once they transitioned to a fully plant-based diet,” Jennifer Mimkha, RD, a registered dietitian and owner of Prana Nutrition, told Health. Many plant sources of protein are lower in calories than meat.

It’s not always easy to eat as a vegan. This might be frustrating when you want to grab a bite on the go, but it eliminates mindless snacking. Any weight effects you experience when you go vegan will depend on how you eat.

You could gain weight if you opt for vegan junk food or eat a lot of simple carbohydrates instead of complex ones like potatoes and brown rice. Make balanced choices, and you could see weight loss, especially if your pre-vegan diet was high in saturated fats and processed foods.

It’s possible you will feel a boost in your energy when you switch to a plant-based, vegan way of eating. “I noticed an increase in my energy level immediately. My morning cup of coffee was all I needed to keep me energized throughout the day, whereas [before] I would typically head for a second cup by 1 p.m.,” said Mimkha.

The connection between veganism and energy is unclear. “We don’t have real science to show that people actually have more energy when they go vegan,” Virginia Messina, RD, a nutrition instructor at Central Michigan University, told Health.

The increased energy may result from a healthier diet overall, especially if going vegan means avoiding sugary treats and processed foods. These options raise your blood glucose (sugar) quickly, leading to sharp spikes and crashes.

Going vegan has the potential to boost healthier skin. One study found that eating colorful fruits and vegetables can improve skin health.

These foods are sources of vitamins, as well as anthocyanins, carotenoids, and polyphenols. These antioxidant compounds protect the body against inflammation. Fruits and vegetables also increase hydration and brightness and reduce scaliness and wrinkles.

The bacteria inside your gut can greatly impact your health, especially when it comes to your digestion, immune system, and metabolism. A standard diet fosters the growth of some harmful bacteria. A fiber-rich diet can lead to a diverse microbiome full of helpful bacteria.

Switching to a vegan diet with plenty of fiber results in rapid changes to your gut bacteria. “After only a couple of days, if you switch someone from a meat-based to a plant-based diet, or vice-versa, you get profound changes in the microbiome,” Shilpa Ravella, MD, a gastroenterologist and assistant professor of medicine at Columbia University Medical Center, told Health.

Going vegan may protect against several conditions, namely diabetes and heart disease. Plant-based foods are sources of fiber. This carbohydrate can slow the digestion of glucose to prevent spikes in blood sugar. Prediabetes, which is characterized by high blood sugar, is a risk factor for type 2 diabetes.

Plant-based foods are also low in saturated fats, which cause high levels of cholesterol if you eat too much. Excess cholesterol can cause plaque build-up in the arteries, which is a risk factor for heart disease.

A vegan diet also supplies plenty of antioxidants, healthy fats, minerals, and vitamins that support overall health. Research has shown that these nutrients reduce inflammation in the body that leads to disease.

Going vegan can alter your taste preferences and cravings. It’s also possible that you develop nutrient deficiencies, especially in vitamin B12 and omega-3 fatty acids. These nutrients are especially abundant in animal products, so it can be difficult to consume enough.

Changes Taste Buds and Cravings

You might experience a taste bud transformation if you go vegan. “We have evidence to back up the idea that even if you go a few weeks without junk foods and animal products high in salt, fat, and sugar, your tastes start to change,” said Dr. Ravella.

You may be more sensitive to certain tastes. One study compared the taste sensitivities of those who partook in vegan, vegetarian, or omnivore diets for at least 12 months. The participants were given taste tests of sweet, bitter, salty, metallic, umami, and sour compounds. The researchers found that vegan participants were less sensitive to salty and metallic compounds.

Another study of 123 people found that eating a vegan diet could change taste perceptions. Vegan participants found salty and sweet flavors more intense than their omnivorous counterparts.

May Cause Nutrient Deficiencies 

You are likely to get the nutrients you need through diet alone if you eat a diverse diet of fruits, vegetables, whole grains, nuts, seeds, and more. There’s still a potential for certain nutrient deficiencies, such as:

• Iron: This mineral helps make hemoglobin, an essential protein in red blood cells. Vegan-friendly iron sources are dried fruits, fortified breakfast cereal and bread, kidney beans, lentils, nuts, peas, spinach, and white beans.
• Omega-3 fatty acids: These essential fatty acids help control blood pressure and reduce the risk of plaque build-up in the arteries. “Omega-3 fatty acids may also be deficient in a vegan diet, though [they] can be found in flax seeds and walnuts,” Shira Eytan, MD, a board-certified endocrinologist, told Health.
• Protein: Protein is essential for growth and development. You can get protein from beans, nuts, seeds, and soy products like tempeh and tofu.
• Vitamin B12: This vitamin helps form red blood cells. A lack of vitamin B12 can cause anemia, or a lack of red blood cells that carry oxygen throughout your body. Opt for fortified breakfast cereal and nutritional yeast to meet your daily intake goal.
• Vitamin D: Vitamin D helps the body absorb calcium, which is essential for bone health. You can get vitamin D through sun exposure, as well as fortified breakfast cereal.

Talk to a healthcare provider or nutritionist to see whether you need supplements to replace these missing nutrients. They can test your blood levels and make recommendations based on the results.

You may find it challenging to stick to all the guidelines of a vegan diet initially. All the details of a new diet might not connect until you are used to it, even if you are an otherwise informed, capable cook and meal planner.

Some ways to make this transition easier include:

• Consume a protein source with each meal to make sure you meet your daily intake goal
• Eat a variety of fruits, vegetables, whole grains, lean proteins, nuts, and seeds
• Look for breakfast cereal, bread, fruit juice, and plant-based milk that are fortified with nutrients like iron and vitamin D
• Scan the nutrition facts labels to make sure the ingredients are vegan-friendly

You might get mixed reactions from family and friends regarding your change in food choices. Some might be fine with accommodations at the table, while others may not. You might also have those who join you in your vegan lifestyle.

It’s always a good idea to consult a healthcare provider if you think a vegan diet is something you want to try. They can help you decide if the diet is right and make recommendations.

You will likely notice changes if you go vegan and abstain from non-plant foods. You may lose weight and snack less if you stick with nutrient-rich food choices. Your cravings, skin health, and energy levels might change. Just make sure you get enough of the necessary vitamins and minerals, especially vitamin B12 and omega-3 fatty acids, which can be lacking in vegan diets.