Nutritional Guidelines: Vegans Outperform Carnists

Yet another study confirms what we've been saying all along: plant-based diets aren't just viable, they're superior. Published in Nature and conducted by researchers from the University of Iceland, this comprehensive analysis leaves no doubt about the nutritional adequacy and environmental responsibility of plant-based diets compared to animal-based ones.

Analysing data from over 700 participants, including 68 vegans, researchers concluded that plant diets align significantly better with official macronutrient and micronutrient guidelines. Vegans consistently consumed more high-quality carbohydrates, more dietary fibre, and substantially less saturated fat than carnists. Although carnists often consume slightly more protein, even this difference falls within safe nutritional limits, easily addressable by simple dietary planning.

Vegans significantly exceeded carnists in intake of crucial vitamins and minerals like vitamin C, folate, and iron. While the study noted lower calcium and iodine intakes among vegans, these nutrients are straightforwardly supplemented or obtained through fortified foods. Both vegans and carnists, according to the researchers, could improve their micronutrient profiles, highlighting the necessity for clearer guidelines.

Notably, the reliance on ultra-processed foods was nearly identical between both groups, shattering the myth that plant diets inherently involve processed junk. The availability of processed plant foods has grown, yet vegans still manage to consume fewer saturated fats and substantially more beneficial nutrients.

Moreover, contrary to claims perpetuated by industries and outdated narratives, plant-based diets have repeatedly been affirmed as nutritionally adequate by authoritative bodies. The Academy of Nutrition and Dietetics recently updated their position, explicitly recognising plant-based diets as not only nutritionally sufficient but actively beneficial for preventing numerous chronic diseases.

In short, there's no nutritional justification to exploit animals.

Perhaps the most striking finding of this study lies in the environmental impact: dietary greenhouse gas emissions from vegans were less than half those of carnists. Vegans generated just 2.6 kg of CO₂ equivalent daily, compared to the whopping 5.3 kg produced by carnists, clearly driven by animal products, particularly flesh and lactations.

This isn’t a small difference. It's an indictment of the unsustainability inherent in animal agriculture. Choosing plants isn’t merely a personal preference, it’s the only responsible choice if we’re serious about environmental justice.

Additionally, another recent scientific report demolished the tired argument that animal protein is necessary for muscle growth. A rigorous trial published in Medicine & Science in Sports & Exercise showed zero difference in muscle synthesis rates between individuals consuming plant protein and those consuming animal protein.

The data confirms yet again: exploiting animals is utterly unnecessary.

Authorities are finally catching up. Major institutions increasingly recommend plant-rich diets as the most responsible path forward. Despite this mainstream validation, explicit nutritional guidance tailored for vegans remains limited. This research underscores the urgent need for food-based guidelines that specifically cater to fully plant-based diets, acknowledging both their clear benefits and minor adjustments required to maximise health.

This study doesn’t merely confirm plant-based diets as nutritionally superior, it positions veganism as an ethical obligation. Nutritional adequacy, environmental responsibility, and abolition of animal exploitation align perfectly. To continue consuming animal-derived foods is to consciously choose environmental destruction, unnecessary health risks, and needless exploitation of sentient beings.

You don’t need flesh. You don’t need lactations. Every scientific measure proves you thrive without them, and the planet and animals thrive alongside you.