What are the health benefits of adopting a plant-based diet, based on the latest scientific research?

A major umbrella review of two decades of research¹ found that, compared with omnivorous diets, vegetarian and vegan diets are associated with healthier cholesterol and blood glucose levels, lower body weight, reduced inflammation, and a lower risk of both cardiovascular disease and cancer. A separate meta-analysis² quantified this benefit, reporting an 8% lower overall cancer incidence among vegetarians and a 15% lower incidence among vegans.

Reflecting a growing body of scientific evidence assoicates excessive meat consumption and increased risk of obesity, chronic diseases, diabetes, cancer and earlier death, national dietary guidelines in Germany, Finland, the Netherlands, and Denmark, as well as the health guidelines in Hong Kong³, all consistently advise limiting red and processed meat consumption, often through specific weekly recommendations, to help reduce the intake of saturated fats and cholesterol, sodium, and carcinogenic compounds.

Further readings:

1. Capodici et al., 2024. Cardiovascular health and cancer risk associated with plant based diets: An umbrella review. https://doi.org/10.1371/journal.pone.0300711

2. Dinu M, Abbate R, Gensini GF, Casini A, Sofi F. Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies. Crit Rev Food Sci Nutr. 2017 Nov 22;57(17):3640-3649. https://doi.org/10.1080/10408398.2016.1138447

3. A ‘Meaty’ Matter. Non-Communicable Disease Watch. 2017. Centre for Health Protection, Department of Health. Hong Kong. 

https://www.chp.gov.hk/files/pdf/ncd_watch_june_2017.pdf