If you’ve ever dipped your toe into plant-based eating, you’ve probably heard the warning: “Just make sure you plan your meals carefully.”

As someone who has coached thousands of people through this lifestyle, I’ve always found that phrase… interesting.

Why? Because no one ever says the same thing to people eating the Standard American Diet — even though that way of eating is linked to some of our biggest health problems, especially our number 1 killer – heart disease.

A new narrative review published in the International Journal of Disease Reversal and Prevention (IJDRP) takes a hard look at this very issue. The study examines more than two decades of research comparing omnivorous, vegetarian, and vegan diets — and challenges the long-standing bias baked into how nutrition advice is delivered.

What the Research Actually Shows

The authors found what many of us in the plant-based world already see every day: vegan diets consistently show lower risks of many chronic diseases, along with higher dietary quality overall. These diets are naturally rich in fiber, antioxidants, vitamins, and minerals — while being lower in saturated fat and completely free of cholesterol.

Quick takeaways from the study –

• Overall diet-quality scores tend to be higher among vegetarians and vegans — largely because of greater intakes of fruits, vegetables, whole grains and lower sodium.
• Nutrient gaps are not unique to plant-based diets — the authors point out that omnivorous diets also often lack fiber, vitamin E, magnesium, potassium and other key nutrients.
• Vegan diets, specifically, were sometimes associated with higher risk of bone fractures, suggesting certain nutrients (like calcium, vitamin D) deserve attention.
• Vegetarian and vegan diets are linked to lower risk of cardiovascular disease, type 2 diabetes, and certain cancers compared with omnivorous diets.

Of course, nutrients like B12, vitamin D, calcium, and occasionally iron deserve attention. And as someone who teaches balanced, whole-food plant-based cooking, I help my community learn exactly how to get these nutrients with ease.

And if your curious about protein, learn more about how to get enough protein here.

So Why the Extra Scrutiny for Plant-Based Diets?

The study argues that the “careful planning” label is applied unevenly — as if plant-based diets are uniquely complicated, while omnivorous diets somehow manage themselves. But the truth is that every diet requires intentionality if we want to thrive.

This shift in perspective matters. When people hear plant-based eating is “hard” or “risky,” they may never try the very diet shown to improve their health.

This I think is one of the biggest stumbling blocks for many people. What we here often or believe about eating plant-based shapes our decisions, so messaging matters because it affects peoples daily choices and potential health outcomes.

A More Empowering Way Forward

Instead of warning people away, this study encourages a more balanced, supportive approach: Let’s promote thoughtful nutrition for everyone — and stop treating plant-based diets like the outliers.

---

Cited Source: Goldman D., Nagra M. (2025). Asymmetrical Dietary Guidance: Reassessing the “Careful Planning” Caveat in Vegetarian and Vegan Diets. International Journal of Disease Reversal and Prevention, 7(2), 13 pp. https://doi.org/10.22230/ijdrp.2025v7n2a615

Delicious Plant-Based Recipes for the Holidays

• Creamy Vegan Wild Mushroom Risotto
• Vegan Gingered Butternut Squash Soup
• Vegan Holiday Cranberry Cheese Ball
• Miso-Ginger Glazed Carrots
• Vegan Cranberry Banana Bread
• Crunchy Vegan Shredded Brussel Sprouts Salad with Orange Vinaigrette
• Delightful Vegan Sweet Apple Curry

New to a Plant-Based Diet? Grab my Plant-Based Diet Beginner’s Guide for FREE! Just fill out the form below to have it zoomed to your email, plus my weekly newsletter chocked full of new recipes & plant based eating tips.