Vegan Teens Are Crushing It — In a Generation at Risk

Childhood obesity is climbing to record highs. But in the middle of this troubling trend, one small group of teenagers is moving in the opposite direction—faster, fitter, and healthier than their peers. They’re more active, eat more fruits and vegetables, and make smarter lifestyle choices—and the numbers prove it.

These teens aren’t just opting out of meat; they’re modeling what strong, sustainable youth health can look like at a time when metabolic risks in young people are rising sharply. As new research shines a light on their habits, it’s becoming clear they may be setting the standard for the next generation.

The Data: Plant-Based Teens Are Pulling Ahead

In 2025, a national survey of 8,799 Austrian students aged 10–19 compared health habits across dietary groups. The findings were striking:

Vegan teens were the most active, with 86% reporting regular participation in leisure-time sports. They reported daily fruit and vegetable intake more often than other groups, and they reported lower alcohol use than both omnivores and vegetarians.

All of this came from a group that made up less than 2% of the student population. The trend is catching institutional attention, too—Austria now includes plant-based proteins as a standard part of its updated national dietary guidelines, encouraging schools to offer more vegan-friendly options [1].

Pediatric Experts Back It Up

Leading pediatric dietitians agree: “A well-planned vegan diet is safe for infants and children, but it must be done responsibly.” [2]

The benefits go beyond meeting basic needs. Data show vegan children often have lower LDL cholesterol, healthier body composition, and better long-term heart health. The key is planning—ensuring nutrients like B-12, iodine, calcium, vitamin D, and long-chain omega-3s are included through fortified foods or supplements. With that in place, the advantages can be significant.

Even the Criticisms Have a Flip Side

Some worry about growth, citing a 2021 study showing vegan kids were about 3 cm shorter on average compared to omnivores [3]. But these numbers don’t tell the whole story.

Research shows taller stature in adulthood is linked to higher fracture risk—especially hip fractures later in life. One Mendelian-randomization study of over 400,000 Europeans found every 10 cm increase in height raised overall fracture risk by 6% [4]. A meta-analysis of nearly 1 million adults found hip fracture risk was 65% higher in the tallest group compared with the shortest [5].

In other words, a modest height difference isn’t necessarily a disadvantage—especially when paired with strong bone health supported by calcium, vitamin D, protein, and weight-bearing exercise.

Why This Matters More Than Ever

The case for healthy, active, plant-based habits in youth becomes even stronger when you look at the bigger picture.

A new JAMA study shows that the most extreme form of childhood obesity—defined by researchers as weighing far above what’s typical for age and height—has surged 253% in the U.S. since 2008, rising from about 3 in every 1,000 kids to more than 1 in 100 [6]. Overall pediatric obesity also increased from roughly 1 in 5 kids to nearly 1 in 4.

The health risks for these children are serious. Those with the most severe obesity were far more likely to have dangerous problems like very high insulin resistance (a warning sign for type 2 diabetes), fatty liver disease, and prediabetes or diabetes. The highest rates were found among older teens, boys, and non-Hispanic Black children.

In this context, the habits of vegan teens—more movement, better diets, less alcohol—aren’t just good lifestyle choices. They could be a model for reversing these trends. Building these patterns early could help shield the next generation from the health challenges that are accelerating right now.

What Families and Schools Can Do Now

For families, supporting a healthy plant-based diet doesn’t require perfection—just intention. Keep fortified plant milks, cereals, and spreads on hand to cover calcium, B-12, and vitamin D. Add algae-based omega-3 supplements, and get an annual nutrient panel through a pediatrician or registered dietitian. Above all, make plant-based eating about empowerment and nourishment, not restriction.

Schools have an equally important role. Offering a vegan option in the lunch line is a start, but pairing it with nutrition education, movement programs, and cultural food literacy makes it far more impactful. Experts recommend integrating Healthy Eating and Active Living (HEAL) principles — ensuring students have both nutritious food options and regular opportunities for physical activity.

And to the teens themselves: you’re not just following a diet—you’re leading by example. You’re showing your peers, your schools, and even the adults in your life that eating differently can mean living better.

The Bottom Line

In a time when extreme obesity and early-onset metabolic disease are climbing at alarming rates, vegan teens are living proof that a different path is possible. They’re not just eating plants—they’re moving more, making smarter choices, and building the kind of health foundation that too many young people are losing.

We can’t afford to treat these habits as niche or optional. They are the blueprint for prevention, resilience, and longevity. Whether you’re a parent, educator, policymaker, or teen yourself, the message is the same: start now! Build these habits early. The future of youth health depends on it.

References

1. Wirnitzer, Katharina C., Dana R. Tanous, Clemens Drenowatz, et al. 2025. “Difference in Motives and Basic Health Behavior of 8 799 Children and Adolescents Aged 10–19 Years Following a Vegan, Vegetarian, or Omnivorous Diet.” Current Developments in Nutrition 9 (7): 107498. https://doi.org/10.1016/j.cdnut.2025.107498
2. Fox-Skelly, Jasmin. 2025. “Ten Things to Know About Veganism in Childhood.” BBC Future, June 30, 2025. https://www.bbc.com/future/article/20250627-10-things-to-know-about-veganism-in-childhood.
3. Desmond, Małgorzata A., Jonathan G. Sobiecki, Magdalena Jaworski, et al. 2021. “Growth, Body Composition, and Cardiovascular and Nutritional Risk of 5- to 10-y-old Children Consuming Vegetarian, Vegan, or Omnivore Diets.” American Journal of Clinical Nutrition 113 (6): 1565–1577. https://pubmed.ncbi.nlm.nih.gov/33740036/
4. Song, Y., J. Zhou, and G. Tang. 2025. “The Associations Between Individual Anthropometric Measurements and Fracture Risk: A Mendelian Randomization Study.” Orthopedics 48 (1): 25–29. https://pubmed.ncbi.nlm.nih.gov/39699167/
5. Xiao, Z., D. Ren, W. Feng, et al. 2016. “Height and Risk of Hip Fracture: A Meta-Analysis of Prospective Cohort Studies.” BioMed Research International 2016: 2480693. https://pubmed.ncbi.nlm.nih.gov/27818998/
6. Anderer, Samantha. 2025. “Severe Pediatric Obesity Is Growing, Tied to Higher Metabolic Risks.” JAMA. Published online August 8, 2025. https://doi.org/10.1001/jama.2025.10995