A Vegan Diet Can Improve Your Medical Test Results

If you dread your annual physical examination because your test results reveal all your dietary sins, consider changing to a vegan diet. Many people eliminate meat products from their meals for ethical and environmental reasons, but the health benefits of eating a plant-based diet are well known. Removing all animal products from your daily menu can bring a number of significant benefits to your health, so you can enjoy a longer, healthier and more active life.

What Is A Vegan Diet?

A vegan diet eliminates all animal products. This includes not only the meat from cattle, poultry and fish, but also all products that come from animals, such as eggs, milk or cheese. Common foods in a vegan diet are stir-fried vegetables, pasta, whole-grain breads, bean salads, baked beans and a host of vegetables that can be adapted into traditional recipes.

Because vegans do not eat meat, which is a food source rich in protein, they must fill their protein needs with other foods, such as tofu, beans, lentils, spinach, soy products and chickpeas. Another important part of the diet is the elimination of all processed foods, which are made with high amounts of salt, sugar and fat that are detrimental to optimum health.

Lower Weight

Individuals who eat a vegan diet generally have lower body weight than those who consume meat along with other foods. A leaner body is associated with less risk of heart disease, stroke, diabetes and joint disease. A vegan diet removes the animal fat and focuses on healthier, unsaturated fats such as olive oil and canola oil. These choices make weight loss easier and allow individuals to maintain their leaner form.

Lower Lipids Levels

Lipids are another word for fat. When your doctor orders a blood test for cholesterol, he or she hopes to learn how much of this component is in your bloodstream, which can provide some information on how well your blood vessels are working and how well your heart is functioning. A high level of low-density lipids is a risk factor for heart disease and stroke, but you can lower these numbers by eating a plant-based vegan diet that eliminates the animal fats that contribute to high cholesterol and cardiovascular problems.

Lower Blood Pressure

The emphasis on eliminating processed foods and using healthier oils in vegan diets can help to lower blood pressure, reducing the risk of stroke. Using less salt can also help to ensure that your blood pressure remains within normal range. Refraining from processed foods that contain ingredients that can raise blood pressure also has a beneficial effect.

Improved Blood Sugar Levels

Vegan diets also focus on foods like lentils and beans, which slow down how food is absorbed in the intestines, so that sufficient insulin is produced to remove glucose from the body. If your doctor is concerned about high blood sugar levels, changing to a vegan diet can be an effective way to reduce these numbers.

Better Digestion

A plant-based, vegan diet can also improve intestinal function. Many research studies link the consumption of animal products with an increased risk for colorectal cancer. Consumption of a plant-based diet, with its high amounts of fiber and antioxidants, helps to keep the cells of the digestive system functioning normally.

The natural benefits of a vegan diet are making it a popular choice for people of all ages. You can make your annual physical exam a cause for celebration, not concern, if you stick to a diet without animal fat, refined sugar and processed foods

Is a vegetarian or vegan diet for you?

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Before you discard all animal-based foods, learn how to approach this style of eating in a healthy way.

Although most older Americans still enjoy their steaks and chicken, an estimated 2.5 million of those ages 55 and older have abandoned red meat and poultry in favor of a predominantly plant-based diet. Some people decide to go vegetarian or vegan because they can't bear the thought of harming any living creature. Others do it for the health perks, of which there seem to be many.

"There's certainly some research on the benefits of the vegetarian diet," says Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital. She ticks off the various advantages associated with this way of eating—lower body mass index and blood pressure; reduced risks for heart disease, diabetes, and cancer; and longer life..

If you're thinking about going vegetarian or vegan but are worried about making a big change in how you eat, know that there are many different layers to this way of eating. "There are options within a vegetarian diet if a woman wants to get her feet wet," McManus says. The most common approaches are these:

• Semi-vegetarian.You still eat animal products, but more selectively. Many semi-vegetarians eat chicken and fish but not red meat.
• Pescatarian. You avoid meat and poultry but still eat fish and seafood.
• Lacto-ovo vegetarian. You skip all meat, fish, and poultry but include dairy and eggs in your diet.
• Vegan. This solely plant-based diet is the strictest form of vegetarianism. You eat no animal products at all—not even eggs or dairy products.

Watch your nutrition

Vegetarian and vegan diets can be healthy, but they can lack certain nutrients. You may have to use a little creativity to ensure you get enough protein, calcium, iron, and vitamin B12.

You can find many of these nutrients in eggs and dairy if you're vegetarian, and from plant sources if you're vegan. But you may need an added boost. "Because vitamin B12 is found only in animal sources, if you're a vegan you might consider taking a supplement," 

McManus says. Omega-3 fatty acids are found in both fish and flaxseeds, but your body doesn't absorb the plant-based form as readily as the omega-3s from seafood. Plant-based supplements are available if your diet needs more of these heart-healthy fats.

Keep in mind that going vegetarian doesn't give you carte blanche to eat whatever you want—especially if you're trying to control your weight. Go heavy on fruits, vegetables, and whole grains but limit foods high in saturated fat, such as ice cream, whole milk, and cheese. And watch how much you eat at each meal. "People who are trying to lose weight can certainly do it on a vegetarian diet, but they have to limit portions," McManus says.

Eating out

When you eat out in restaurants, ask the chef to substitute beans for the meat in an entrée. You can also stick with the salad bar or order a few vegetable-based appetizers and sides instead of an entrée. McManus, who is vegetarian, uses this technique herself. She also visits ethnic restaurants. Indian, Thai, and Chinese cuisines all feature an abundance of vegetarian options.

Going green

The transition to a greener diet doesn't have to be difficult. McManus recommends starting by increasing the number of vegetables on your plate at each meal. "Fill half the plate with vegetables—cooked, raw, or in a salad," she suggests. Then incorporate an all-vegetarian meal once or twice a week. If you like it, keep adding vegetarian—or vegan—meals until you're fully immersed in the diet. To keep your food choices diverse without fish, poultry, and red meat, play around with different vegetables and grains, and spice up your meals with seasonings. "I think sometimes people say, 'Vegetables are so boring,'" McManus says. "Well, they don't need to be. There are so many cuisines with great spices to choose from."

Vegetarian and vegan diets: Where to find the nutrients you need
Nutrient	Examples of plant-based food sources
Calcium	Vegetarians: Low-fat or fat-free milk, yogurt, cheese Vegetarians and vegans: Fortified soy milk or rice milk, fortified orange juice, tofu with added calcium, broccoli, beans, leafy green vegetables, almonds, almond butter, sesame seeds, soybeans
Iron	Vegetarians: Eggs, enriched breads and pasta Vegetarians and vegans: Soy nuts, tofu, kale, spinach, beans, peanut butter
Protein	Vegetarians: Eggs, milk and other dairy products Vegetarians and vegans: Lentils, beans, quinoa, oatmeal, nuts
Vitamin B12	Vegetarians: Eggs, milk and other dairy products Vegetarians and vegans: Fortified soy milk or orange juice, fortified cereals