At its foundation, vegan eating centers on plant foods: vegetables, fruits, legumes, whole grains, nuts, and seeds.

By Lori Croonen 

February 18th, 2026

BURLINGTON, ON

Food is one of the most powerful choices we make every day. It shapes our energy, resilience, and long-term health. Choosing a vegan diet — whether for ethical, environmental, or personal reasons — can also be a meaningful way to support physical wellbeing.

At its foundation, vegan eating centers on plant foods: vegetables, fruits, legumes, whole grains, nuts, and seeds. These foods are rich in fiber, antioxidants, vitamins, minerals, and protective plant compounds known as phytonutrients. Together, these nutrients help reduce inflammation, support immune function, and promote healthy aging.

Plant foods provide heart-supportive nutrients such as potassium, magnesium, and healthy unsaturated fats from nuts and seeds.

One of the most important health advantages of a vegan diet is fiber intake. Fiber exists only in plant foods and plays a critical role in digestive health, blood sugar balance, and heart health. Adequate fiber consumption is associated with lower risks of cardiovascular disease, type 2 diabetes, and certain cancers. Because animal products contain no fiber, shifting toward plant-based meals naturally increases this essential nutrient.

Plant-based eating patterns are also typically lower in saturated fat and contain no dietary cholesterol. High intake of saturated fat and cholesterol — commonly found in red and processed meats — has been linked to increased risk of heart disease. In contrast, plant foods provide heart-supportive nutrients such as potassium, magnesium, and healthy unsaturated fats from nuts and seeds.

Even when comparing processed options, there are distinctions worth noting. Processed plant-based alternatives generally contain no cholesterol and are often lower in saturated fat than traditional processed meats. Processed meats have been classified as carcinogenic to humans due to their association with colorectal cancer. Plant-based alternatives do not carry that same classification, and they may still provide fiber and beneficial plant compounds absent in animal-based products.

Vitamin B12 is often raised in discussions about vegan nutrition. B12 is produced by bacteria — not by plants or animals. Historically, humans obtained B12 through soil exposure and animal foods. In modern food systems, many farmed animals are supplemented with B12 because they are not grazing naturally, meaning consumers are often receiving supplemented B12 indirectly. Importantly, B12 deficiency is not limited to vegans; many people, especially older adults or those with absorption issues, can have low levels regardless of diet. For vegans, using fortified foods or a simple supplement is a safe and reliable way to meet needs.

A well-planned vegan diet can provide adequate protein from legumes, tofu, tempeh, whole grains, nuts, and seeds. Iron is available from beans and lentils, particularly when paired with vitamin C-rich foods to enhance absorption. Calcium can be found in fortified plant milks and leafy greens.

Choosing vegan is not about restriction; it is about intention.

Choosing vegan is not about restriction; it is about intention. It encourages building meals around nutrient-dense plant foods that support cardiovascular health, digestive wellness, and metabolic balance. Whether someone adopts it fully or simply increases plant-based meals, emphasizing plants over animal products can significantly improve overall dietary quality.

In a time when chronic diet-related illnesses are widespread, vegan eating offers a proactive, evidence-informed approach to nourishment — one that supports long-term health while empowering individuals to make conscious choices about how they feed themselves.

Burlington Vegfest 2026 on August 15th at Spencer Smith Park!