Researchers have found that a well-planned vegan or plant-based diet is associated with a lower risk of dying from major diseases, based on data from cohort studies like the Adventist Health Study-2 (AHS-2) in North America. Vegetarians were shown to have a 12% lower all-cause mortality risk compared to meat-eaters, with benefits being more significant in men. However, the quality of plant-based choices matters more than the label on the diet, as seen in the EPIC-Oxford cohort study in the UK that found differing risks for heart disease and stroke among vegetarians and vegans.

Studies consistently suggest that emphasizing whole or minimally processed plant foods leads to lower all-cause mortality, with a focus on nutrients like B12, iodine, and omega-3s being crucial for vegans. The key takeaway is that diets centered on whole plant foods, whether vegan or predominantly plant-based, lead to better longevity and health outcomes, highlighting the importance of choosing unprocessed plants over plant-based junk for optimal long-term health.