News Is a plant-based diet actually healthy? Here’s what the science says

From sharper focus to better sleep, and even lowered risk of chronic disease, dementia, and certain cancers – the far-reaching health benefits of a plant-based diet are backed by science and felt in everyday life.

The science is already clear that cutting back on meat and dairy – especially in favour of whole-food, plant-based alternatives – can lead to various health gains. And yet, just about every other day, another study will hit the news revealing a newly discovered benefit to add to the list! But, if you’ve been wondering what the most up-to-date, peer-reviewed science says about the health impacts of a plant-based diet, we’ve got you covered. 

Keep reading for a research-backed round-up of the benefits of a plant-based diet for our physical and mental well-being – according to the experts.

Important note: Only plant-based diets rich in whole foods deliver these benefits. As with any way of eating, not all plant-based diets are made equal! Avoiding processed foods and prioritising vibrant, fresh, whole food ingredients remains the gold standard for good health 🥇🌿

The benefits of a plant-based diet & vegan lifestyle…

Makes it easier & more enjoyable to maintain a healthy weight

Because whole plant foods are naturally high in water and fibre, meals based around these ingredients tend to be much less calorie-dense than those containing meat or dairy. Switching to plant-based eating can make it easier to enjoy generous, satisfying plates of food while still supporting your well-being.

In fact, low-fat vegan meals rich in beans, grains, veggies, and fruits are even more effective for weight loss than the Mediterranean diet!

And in even better news, your veg meals don’t need to be 100% wholefoods-based to see sustainable results. Research has found that replacing animal products with plant-based foods can still positively impact your weight and overall health, even if some ‘processed’ foods like soy milk, vegan meat, and dairy-free yoghurt are in the mix. 

With so many delicious ways to combine whole-food ingredients and vegan alternatives into nutritious meals, eating plant-based can be all about abundance, variety, and feeling great in your body—making healthy eating feel less like a ‘diet’ and more like a lifestyle you genuinely enjoy. 

Improves cardiovascular health & reduces heart disease risk

Large-scale research studies have consistently found that people who follow vegan or vegetarian diets have, on average, a 25% lower risk of developing heart disease.

Combined with regular exercise and other healthy lifestyle habits, a low-fat, whole-foods plant-based diet is the only eating pattern scientifically shown to not only prevent and delay but even reverse heart disease and related cardiovascular issues.

Why? Because veg-centric eating supports your heart on multiple fronts – helping to lower blood pressure and cholesterol, reduce inflammation, and limit plaque build-up in the arteries. Together, these benefits add up to a much more resilient cardiovascular system!

Are you not quite ready to give up meat in your meals? Even just switching from animal meat to plant-based meat in your usual recipes can help. Studies have shown that vegan meats are a far more heart-friendly choice than their animal-based counterparts, thanks to their higher fibre and lower saturated fat content.

Balances blood sugar and helps prevent & manage diabetes

A growing body of research shows that a whole-food, plant-based diet can be a highly effective tool for preventing and managing diabetes. In people living with Type 2 diabetes, veg eating is shown to improve blood sugar control, enhance insulin sensitivity, and reduce the need for medication – without restricting carbs. 

Even for those with Type 1 diabetes (for which there is currently no cure), studies suggest that a low-fat vegan diet can reduce insulin needs by 28%, improve insulin sensitivity by 127%, and promote better overall cardiac health. Because plant foods are naturally high in fibre and low in saturated fat, they slow glucose absorption, reduce inflammation, and improve cholesterol levels. 

These same benefits also extend to people with obesity or heart disease, helping promote longevity and better quality of life. Together, the evidence highlights just how transformative a plant-based lifestyle can be for preventing and managing not just diabetes but a range of interrelated chronic conditions.

Prevents future pandemics by shaping a cleaner food system

It might not be the first thing that comes to mind when we talk about “healthy eating”, but shifting towards plant-based eating could help prevent future pandemics. Leading health experts have identified intensive factory farming and demand for animal protein as major drivers of emerging diseases worldwide. 

By embracing vegan and vegetarian alternatives, we can reduce these risks at the source. Removing factory farms and animals from the equation limits the opportunities for dangerous pathogens to thrive or make the jump to humans. It also helps tackle antibiotic resistance, a growing global health threat linked to intensive animal farming.

In other words, plant-based eating isn’t just good for your physical well-being; it’s also a science-backed way to make our food system safer and protect public health globally.

Boosts your brain function & reduces the risk of dementia

Eating more plants isn’t just good for your body – it’s great for your brain, too! Studies increasingly show that whole plant foods are linked to better cognitive function and a lower risk of dementia.

Research has found that swapping just one serving of processed red meat daily for plant-based alternatives was associated with a 19% lower dementia risk. Nuts and legumes, for example, are packed with healthy fats, fibre, and antioxidants, all of which help reduce inflammation, protect blood vessels, and support healthy brain function.
Even small changes can make a difference! Incorporating more plant-based meals into your week gives your brain the nutrients it needs to stay sharp, support memory, and maintain long-term cognitive health. This helps you feel clear, focused, and more mentally agile in the day-to-day and into the future.

Helps you sleep better, breathe easier & snore less

Going veg could even be the recipe for a better night’s sleep. Studies show that people who eat more whole plant foods have a whopping 19% lower risk of sleep apnoea, a condition in which breathing repeatedly stops and starts during the night. 

Vegan and vegetarian meals could make a real difference for anyone struggling with restless nights, helping you breathe easier (literally!) and enjoy deeper, more restorative sleep. Experts think this is because plant-based foods can reduce inflammation and support a healthy weight – two significant factors in sleep apnea risk. 

And here’s a bonus: Even if you don’t have sleep apnoea, some plant-based eaters report sleeping better at night knowing they’re doing their bit for animals and the planet, too! 😉

Significantly reduces hot flashes & menopause symptoms

Research suggests that a plant-based diet – especially one rich in soy foods like soybeans, tofu, tempeh, and TVP – may help ease the transition into menopause by dramatically improving uncomfortable symptoms and supporting healthy weight management. 

In a study by The Menopause Society, women who followed a vegan diet for just 12 weeks experienced an incredible 92% reduction in hot flashes. Participants also lost an average of 3.6kg, even when their meals included some processed plant-based foods like vegan ‘beef’ burgers. (Maintaining a healthy weight can make menopause more comfortable, as excess weight is linked to more frequent and intense hot flashes.)

Researchers note that “given these and other known benefits in terms of lowering heart disease and cancer risk, women in midlife should consider leaning into a plant-based diet” to feel better and more supported during menopause.

Slows signs of aging at a molecular level

What if you could actually slow down aging – not just on the outside but at a cellular level? Emerging research suggests it might be possible. A groundbreaking study has found that adopting a plant-based diet, even for as little as two months, can begin to reverse markers of biological age, effectively “turning back the clock” on your cells.

 Are you curious to see the science in action? The Hit Netflix docu-series You Are What You Eat: A Twin Experiment follows along with the study, exploring how plant-based eating can influence everything from everyday physical health to overall longevity.

Supports strength, stamina & exercise recovery

If you love staying active, a well-planned plant-based diet can help you feel energised, strong, and ready for whatever your day (or workout) throws at you. 

Hearty vegan meals packed with superfoods like veggies, fruits, grains, and legumes can provide all the nutrients your body needs to perform and recover. The science-backed benefits range from healthier blood flow and reduced inflammation to increased muscle efficiency.

From everyday gym-goers to elite athletes, more and more people are thriving on plant-powered eating – enjoying sustained energy, resilience, and the added long-term health benefits of fuelling their bodies with plants.

Protects against certain cancers

Several foods are associated with decreased cancer risk, and those with the most consistent scientific evidence behind them are plant-derived – including wholegrains, vegetables (both starchy and non-starchy), tubers, nuts, fruits, seeds, herbs, and spices. Packed with fibre, antioxidants, and phytochemicals, these foods support gut health, regulate inflammation, and help protect cells from DNA damage.

Researchers have identified several mechanisms that may explain why plant foods are so powerful, from reducing oxidative stress to promoting healthy cell function. While science continues to evolve, the evidence increasingly points to one conclusion: eating more plant-based foods can protect against cancer development.

In contrast, the frequent consumption of red meat (such as beef, pork, and lamb) and processed meats (like sausages, ham, and bacon) has been linked to increased risk of cancer development, recurrence, and mortality.

Alleviates joint pain & inflammation

If stiff, aching joints are holding you back, plants might just be part of the solution! Research has shown that a low-fat vegan diet can significantly reduce joint pain and inflammatory markers in people with rheumatoid arthritis.

In a study published by the Physicians Committee for Responsible Medicine, participants who switched to a low-fat plant-based diet experienced significantly less pain, swelling, and morning stiffness than those who ate an omnivorous diet. 

The secret lies in plant foods’ anti-inflammatory and antioxidant properties, which soothe systemic inflammation and improve circulation, easing arthritis symptoms and supporting better joint health over time. 

Nurtures a diverse gut microbiome to support digestive health

A diverse gut microbiome is a happy one! Nutritional research shows that one of the best predictors of gut health is regularly consuming a wide variety of phytonutrients, antioxidants, and fibre – and ultimately, plants provide these key nutrients in abundance.

Studies have shown that just a few months on a plant-based diet can boost and balance your gut microbiome, supporting regular digestion, strengthening the immune system, and promoting a healthy metabolism. 

Researchers involved in these studies have noted that, although they certainly expected to see some changes, “it was surprising to see how fast the changes occurred and how profound they were”, emphasising that our guts truly thrive when we eat more plants!

Nourishes & rejuvenates your skin from within

A plant-based diet has long proven to work wonders for your skin. Whole plant foods are naturally rich in antioxidants, vitamins, minerals, and essential fatty acids, protecting skin cells, calming inflammation, and supporting your skin’s natural repair processes. 

This powerful combination can lead to a clearer, more radiant complexion and help manage common skin concerns like acne, eczema, and psoriasis. And the benefits don’t stop there: By supporting a diverse gut microbiome, stabilising blood sugar levels, and reducing overall inflammation, plant-based eating essentially strengthens your skin barrier from the inside out. 

The science is simple but remarkable – when you fuel your body with vibrant, veggie-packed meals, your skin reflects that vitality, helping you feel your best!

Naturally boosts mood & supports overall mental health

What we eat can profoundly affect our mind and mood, just as much as our bodies. Evidence shows that plant-based eating can play a powerful role in supporting emotional well-being and resilience. In fact, studies comparing vegetarians and omnivores have found that people following plant-based diets often report more positive moods, better stress management, and an overall improved quality of life. 

Filling your weekly meal plan with fruits, vegetables, whole grains, legumes, nuts, and seeds provides the nutrients your brain and nervous system need to stay balanced – from folate and magnesium to omega-3 fatty acids. These compounds help regulate neurotransmitters, reduce inflammation, and foster healthy gut-brain communication. 

Need meal inspiration? Discover mood-boosting recipes and tips at The Good Mood Food, a local initiative to empower us to eat better, feel brighter, and make the most of seasonal Aussie produce. 

Significantly improves kidney function & reduces toxins

Emerging research shows that a diet rich in diverse plant foods can have remarkable benefits for kidney health. One study looking at the impact of plant-based eating on people living with chronic kidney disease saw substantial improvements in gut health, along with notably reduced levels of harmful toxins circulating in the blood and urine. 

“We were particularly excited to see that this relatively simple intervention could have such profound effects,” one of the study’s lead researchers noted. Results suggested that by nourishing the gut microbiome and reducing toxin build-up, plant-based eating may help slow the progression of kidney disease and enhance overall well-being.

Whole plant foods are naturally lower in saturated fat and higher in fibre, antioxidants, and anti-inflammatory compounds than meat and dairy. This combination helps the kidneys filter more efficiently, reducing strain on the body and supporting the body’s natural detoxification processes in the long run.

Empowers you to live a longer, healthier, happier life 

Plant-based eating carries with it a 17-24% lower risk of death from cardiovascular disease, cancer, or any other cause, so it’s important to remember all of the other benefits listed above, too! 

As the science shows, not only can going veg help you live longer – it can also empower you to enjoy optimal health, improved wellbeing, and better quality of life every step of the way. What more reasons could you want to give some delicious, veggie-packed recipes a go?

Start today by ordering your free veg starter kit, packed with plenty of easy, nutritious recipes to get you started – or check out these practical tips for slowly introducing more veggies into your meals. When it comes to eating for your best health, there’s no better time to begin than today!

Important note: If you have a pre-existing health condition, it’s a good idea to chat with your GP before changing your eating habits. A shift towards a plant-based diet can offer many benefits, and guidance from a healthcare professional can help you tailor it to best support your individual needs. 

Check out this database of plant-friendly doctors and dietitians who can help support you on your journey to healthier eating.