Researchers studied nearly 26,000 people in Sweden to see if the EAT-Lancet diet—a way of eating that focuses on plants with some animal foods—gives your body all the vitamins and minerals it needs. They looked at what people actually ate and tested their blood to check nutrient levels. The good news: people who followed this diet more closely got most of the nutrients their bodies needed. The tricky part: the way scientists measured the diet affected their results, and women following it closely had a slightly higher risk of anemia. Overall, the diet appears safe and nutritious for most people, but it’s not perfect for everyone.

The Quick Take

  • What they studied: Does the EAT-Lancet diet (a plant-focused eating plan) give people all the vitamins and minerals their bodies need?
  • Who participated: Nearly 26,000 Swedish adults from the 1990s who reported what they ate and had their blood tested for nutrient levels
  • Key finding: People who followed the EAT-Lancet diet more closely generally got enough vitamins and minerals, including vitamin A, B vitamins, vitamin C, calcium, magnesium, potassium, iron, and zinc. However, women had a slightly higher risk of anemia (low iron in blood).
  • What it means for you: The EAT-Lancet diet appears to be nutritionally complete for most people, but women should monitor their iron levels and may need to pay extra attention to iron-rich foods or discuss supplementation with their doctor.

The Research Details

This study used information from a large Swedish health study that started in 1991-1996 and followed people’s eating habits over time. Researchers asked participants detailed questions about their diet and calculated exactly how many vitamins and minerals they were getting from their food. They also tested blood samples from some participants to measure actual nutrient levels in their bodies. To measure how well people followed the EAT-Lancet diet, the researchers used seven different scoring methods—basically seven different ways of calculating how closely someone stuck to the diet’s recommendations.

The researchers then used statistical methods to see if people who followed the diet more closely had better nutrient intake and healthier nutrient levels in their blood. They looked at specific nutrients like folate, vitamin D, selenium, zinc, and iron. This approach is strong because it combines both dietary information (what people said they ate) and biological markers (actual measurements from blood tests), which gives a more complete picture than using just one method.

Previous studies used computer models to predict whether the EAT-Lancet diet would provide enough nutrients, but they didn’t actually measure what real people ate or test their blood. This study is important because it looks at real people’s actual eating patterns and their real nutrient levels. By using seven different scoring methods, the researchers also showed that how you measure diet adherence matters—different methods can give different answers. This helps scientists understand which measurement approaches work best.

This study has several strengths: it included a very large number of people (nearly 26,000), used a validated method to measure diet (meaning the diet assessment tool was proven to be accurate), and combined both food intake data and blood test results. However, the study was done in Sweden, so results might be different in other countries with different food availability. The study is observational, meaning researchers watched what people naturally ate rather than assigning them to eat a specific way, so we can’t be 100% certain the diet caused the nutrient levels—other lifestyle factors could play a role.

What the Results Show

People who followed the EAT-Lancet diet more closely had better intake of most vitamins and minerals. Specifically, higher adherence was linked to adequate intake of vitamin A, vitamin E, thiamine (vitamin B1), vitamin B6, folate (vitamin B9), vitamin C, calcium, magnesium, potassium, iron, and zinc. When researchers adjusted their calculations to account for how much food people were eating overall (called energy adjustment), the results were even stronger—more people got enough nutrients.

When the researchers looked at blood test results, they found that people with higher diet adherence had lower risk of folate deficiency. This is good news because folate is important for cell division and preventing birth defects. However, there was one concerning finding: women who followed the diet more closely had a slightly increased risk of anemia (low red blood cell count), which could mean they weren’t getting enough iron despite adequate iron intake numbers.

For other nutrients measured in blood (selenium, zinc, and vitamin D), there were mostly no differences in deficiency risk between people with high and low diet adherence. Men showed a slightly lower risk of vitamin D deficiency with higher adherence. The researchers noted that results varied depending on which of the seven scoring methods they used, suggesting that how you measure diet adherence really matters.

An important secondary finding was that energy adjustment (accounting for total calories) made a big difference in results. When researchers adjusted for energy intake, people were more likely to meet nutrient recommendations. This suggests that the EAT-Lancet diet works better when people eat enough total calories. The variation between the seven different scoring methods showed that some ways of measuring diet adherence gave different results than others, highlighting that standardized measurement approaches are needed in nutrition research.

Earlier studies used computer models to predict whether the EAT-Lancet diet could provide adequate nutrients, and those models suggested it could. This real-world study largely confirms those predictions—the diet does provide most needed nutrients. However, this is the first large population study to combine actual dietary intake data with blood test results, making it more reliable than previous computer-based predictions. The finding about anemia risk in women is new and wasn’t predicted by earlier studies, suggesting that real-world eating patterns can reveal issues that computer models miss.

The study was conducted in Sweden, where food availability and eating patterns may differ from other countries, so results might not apply everywhere. The study is observational, meaning people chose what to eat rather than being assigned to eat a specific way, so we can’t prove the diet caused the nutrient levels—other factors like exercise, supplements, or genetics could play a role. The anemia finding in women was small and might have happened by chance. The study didn’t look at long-term health outcomes, only nutrient levels, so we don’t know if these nutrient levels actually lead to better or worse health over time. Finally, the study used seven different scoring methods, and results varied between them, making it unclear which method is most accurate.

The Bottom Line

The EAT-Lancet diet appears to be nutritionally adequate for most people and can provide sufficient vitamins and minerals without increasing deficiency risk. However, women should monitor their iron levels and consider discussing iron intake with their healthcare provider, as the study found a slightly increased anemia risk. Make sure to eat enough total calories when following this diet, as energy adjustment improved nutrient adequacy. If you follow this diet, consider periodic blood tests to check folate, vitamin D, and iron levels, especially if you’re a woman. These recommendations have moderate confidence because they’re based on real-world data, but more research is needed to confirm long-term health benefits.

This research is relevant for anyone considering the EAT-Lancet diet, particularly those interested in plant-based eating for environmental reasons. It’s especially important for women of childbearing age (folate is crucial for pregnancy) and women in general (due to anemia risk). People with existing nutrient deficiencies should consult their doctor before making major dietary changes. The findings are most applicable to people living in developed countries with access to diverse plant foods. People with certain medical conditions, pregnant women, and those taking medications should discuss any major diet changes with their healthcare provider.

Nutrient levels in blood can change relatively quickly—some nutrients like folate can show changes within weeks to months of dietary changes. However, to see stable nutrient levels and assess whether the diet is truly working for you, plan to follow it for at least 3-6 months before getting blood tests. Long-term health benefits (like reduced disease risk) would take years to appear and weren’t measured in this study.

Want to Apply This Research?

  • Track iron-rich plant foods daily (beans, lentils, fortified cereals, leafy greens, nuts, seeds) and note total daily calories consumed. Aim for at least 3 servings of iron-rich foods daily and ensure total calorie intake matches your needs.
  • Use the app to log meals following EAT-Lancet principles: fill half your plate with vegetables and fruits, one quarter with whole grains, one quarter with plant proteins (beans, lentils, tofu), add a small amount of nuts/seeds, and include optional small amounts of fish or other animal foods. Set reminders to include iron-rich foods at each meal.
  • Weekly: review iron and folate intake from logged foods. Monthly: track energy (calorie) intake to ensure you’re eating enough. Every 3-6 months: get blood work done to check folate, iron, and vitamin D levels, and compare results to previous tests. Use the app to note any symptoms of anemia (fatigue, shortness of breath, dizziness) and share with your doctor.

This research suggests the EAT-Lancet diet can provide adequate nutrition for most people, but individual nutritional needs vary. Women should be aware of the slightly increased anemia risk found in this study. Before making significant dietary changes, especially if you have existing health conditions, take medications, are pregnant or breastfeeding, or have a history of nutrient deficiencies, consult with your healthcare provider or registered dietitian. Blood tests may be appropriate to monitor nutrient levels when changing your diet significantly. This summary is for educational purposes and should not replace professional medical advice.