Macro partitioning
Adhering to a vegan diet results in superior overall dietary quality scores (HEI-2010 and MDS) compared to omnivorous, vegetarian, semi-vegetarian, and pesco-vegetarian diets, primarily driven by higher intakes of fruits, vegetables, and fiber, and lower intakes of saturated fat and sodium.
To maximize your dietary quality, adopt a vegan diet rich in fruits, vegetables, and fiber while minimizing sodium and saturated fats. This approach yields the highest scores on standard dietary quality indices (HEI-2010 and MDS) compared to omnivorous or other vegetarian diets. Pay specific attention to calcium intake, as vegans in this study had lower levels, and consider fortified foods or supplements to meet recommendations.
The vegan diet received the highest index values and the omnivorous the lowest for HEI-2010 and MDS. Typical aspects of a vegan diet (high fruit and vegetable intake, low sodium intake, and low intake of saturated fat) contributed substantially to the total score, independent of the indexing system used.
Why this rating
Cross-sectional observational study with self-reported data (FFQ) and potential selection bias (self-selected sample of health-conscious individuals), though the sample size is large (n=1475).
Source
Comparison of Nutritional Quality of the Vegan, Vegetarian, Semi-Vegetarian, Pesco-Vegetarian and Omnivorous Diet
Peter Clarys et al. · Nutrients · 2014
DOI 10.3390/nu6031318
More from this paper
- Vegan diets are associated with lower total energy intake, lower saturated fat, lower sodium, and higher dietary fiber and polyunsaturated fatty acid intake compared to omnivorous diets.Moderate
- Vegan diets are associated with lower calcium intake compared to vegetarian, semi-vegetarian, and pesco-vegetarian diets, and may fall below national dietary recommendations.Moderate
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