Health evidence
Plant-based diet benefits: what the research can tell us
Explore plant-based diet benefits, what human studies show, how vegan and vegetarian evidence differ, and the nutrients that need planning.
Eating plants, with the details.
Read the evidence, plan your nutrients and make your grocery budget work. These guides explain benefits, limits and practical choices.
Health evidence
What studies show, where the evidence is limited and how to read the claims.
Health evidence
What Kaiser Permanente says about plant-based eating
Read Kaiser's plant-based nutrition advice, the research behind some benefits, and why member education differs from coverage policy or proof of savings.
Health evidence
Can a plant-based diet lower LDL cholesterol?
See how much plant-based diets lower LDL in trials, why saturated fat and soluble fibre matter, and how comparison diets affect the results.
Health evidence
Plant-based eating and blood pressure
Understand the evidence for plant-based diets and blood pressure, the role of sodium and potassium, and when monitoring and individual advice matter.
Health evidence
Plant-based diets and type 2 diabetes
Separate diabetes-prevention research from treatment trials, understand HbA1c changes, and plan plant-based meals with medication and nutrition in mind.
Health evidence
Fibre, beans and gut health
Learn how plant foods and fibre affect digestion, what microbiome studies can tell us, and how to add beans and whole grains at a comfortable pace.
Protein & nutrients
Protein, supplements and the nutrients that need attention when eating vegan.
Protein & nutrients
How much protein do you need on a plant-based diet?
Calculate adult protein needs, compare realistic vegan portions, and learn how age, training and protein quality can change the planning.
Protein & nutrients
Building muscle with plant-based meals
Plan vegan protein meals for resistance training, understand protein-source comparisons, and see where the muscle-building evidence remains limited.
Protein & nutrients
Vitamin B12 on a vegan diet
Find reliable vegan B12 sources, read fortified-food labels, and understand how dietary needs, preventive supplement schedules and treatment differ.
Protein & nutrients
Which supplements might a vegan diet need?
Review B12, vitamin D, iodine, calcium, iron, zinc and omega-3 with a practical guide to food gaps, supplement labels and professional advice.
Protein & nutrients
Calcium and vitamin D without dairy
Find vegan calcium and vitamin D sources, compare fortified-food labels and portions, and understand when supplements may fill a gap.
Protein & nutrients
Getting enough iron from plant foods
Compare vegan iron foods and portions, use vitamin C to support absorption, and learn why low iron stores or symptoms need assessment.
Protein & nutrients
Omega-3 on a vegan diet: seeds and algae
Learn how ALA from seeds differs from EPA and DHA, what algae supplements can do, and why higher omega-3 blood levels do not prove disease prevention.
Protein & nutrients
Soy foods and health: what human studies show
What tofu, tempeh and soy milk contribute to a vegan diet, with human evidence on cholesterol, hormones and thyroid concerns, plus supplement cautions.
Budget & everyday eating
Practical food comparisons, grocery estimates and ways to use what you buy.
Budget & everyday eating
Eating plant-based on a budget
Plan affordable plant-based meals with a realistic US and Canadian grocery example, including package costs, edible yields and convenience tradeoffs.
Budget & everyday eating
Affordable plant proteins compared
Compare lentils, beans, tofu and other vegan proteins by portion cost and cost per 25 grams of protein, using separate US and Canadian estimates.
Budget & everyday eating
Save money with frozen food, pantry staples and less waste
Compare fresh, frozen and pantry foods by the amount you will use, with practical portioning, date-label and safe leftover advice for US and Canadian kitchens.
Budget & everyday eating
Are plant-based meat alternatives healthy?
Compare meat alternatives by protein, sodium, saturated fat, fortification and cost, with a careful look at product trials and ultra-processed food studies.