A new finding by sports nutrition brand Bulk revealed a 154 percent increase in Google searches for kimchi compared to the five-year average. In fact, between January 28 and February 3 of this year alone, searches related to kimchi increased by over 50 percent.

Here’s everything you need to know about Kimchi‘s origins, nutritional profile, where to get it, whether it’s vegan, and perhaps most importantly: what does kimchi actually taste like?

What does kimchi taste like, and why?

Kimchi is prepared by salting and fermenting vegetables. The resulting taste is tangy, sour, salty, and frequently spicy, with the flavors’ intensity and specific notes varying greatly from recipe to recipe. (And with over 4,000 years of culinary heritage, kimchi can be prepared in countless ways and with endless variations on seasoning and base ingredients.)

One common note found amongst almost all fermented foods – including kimchi – is that of umami: a loanword from Japanese that translates to “pleasant savory taste.” The process of fermentation itself along with the choice of ingredients together inform this umami note.

“Kimchi is traditionally made from a mixture of green cabbage and Korean radishes fermented with a variety of seasonings such as garlic, chili, and ginger,” Emily McKee, a dietitian at the Vegan Society, tells Plant Based News. “Although each recipe is unique and there are hundreds of varieties.”

Early recipes date back to at least the 13th century, at which point kimchi was made using a blend of vegetables and pickles, and preserved using either salt or an alcohol-salt mixture. 

Red pepper (specifically Korean gochugaru with its uniquely smoky heat) was added to the ingredients list around the 17th century, and other historical iterations have included turnips, carrots, leeks, spring onions, cucumbers, mustard leaves, mushrooms, eggplants, seaweed, spinach, pumpkin, burdock, celery, and many, many other vegetables.

Where does kimchi come from?

A staple food in Korea, kimchi is still frequently eaten as a “banchan,” or side dish, with every meal. As with pickling, drying, and salting, food fermentation was initially adopted as a way of preserving nutrient-dense fresh produce and vegetables for the cold winter months.

Gimjang, the ritual of preparing and making kimchi, is celebrated as an affirmation of Korean culture and a valued community activity and has been included on the UNESCO Intangible Cultural Heritage list since 2013 (South Korean style) and 2015 (North Korean style).

Traditionally, Gimjang takes place during the 10th month of the year and involves the preparation of enough kimchi for the entire winter. Gimjang’s focus on seasonal produce and natural fermentation also serves as a reminder for humans to live in harmony with nature.

Put simply, fermentation is the process by which microorganisms such as bacteria break down starch and sugars, transforming them into acids – natural preservatives and the source of fermented foods’ distinct, tangy flavor, as in kimchi.

Kimchi is typically fermented solely using the wild cultures that are naturally present in the core ingredients – cabbage and radish – rather than using an additional “starter,” as with sourdough bread, yogurts, and kefir.

Because kimchi is made in this way (also known as “spontaneous fermentation”) the number of live microorganisms present on the base ingredients at the beginning of the process is unknown and highly variable each time, making the final product variable too.

Is kimchi vegan?

While the microorganisms that aid fermentation are described as “live,” foods such as kimchi are suitable for vegans – providing no animal-derived ingredients are added alongside the seasonings and vegetables. One such ingredient to watch out for in kimchi is seafood.

Jeotgal, or salt-preserved seafood, is sometimes included in traditional varieties of kimchi. Jeotgal can refer to shrimps, oysters, clams, fish, roe, anchovies, or even octopus, prepared as either solid pieces or a clear broth. Perhaps most often, if kimchi does contain jeotgal, it will be as a sauce, stock, or paste, included in order to deepen the natural umami flavors.

While less commonplace, some varieties of kimchi may also include beef stock, which is also added for depth of flavor. (Perhaps unsurprisingly, vegan kimchi is generally more shelf stable than varieties with meat and fish in, and can last much longer once open, too.)

Many mainstream Korean brands of kimchi – again, typically those made to a traditional recipe – are not vegan because they contain anchovy paste or seafood broth. However, there are plenty of producers who prepare kimchi for a vegan recipe, including Yutaka in the UK or Nasoya, Wildbrine, and Seoul kimchi in the US. Visit your local Asian supermarket to check.

Kimchi is also simple to make at home and to customize with your preferred ingredients and flavors. You can check out a recipe from Joanne Lee Molinaro, aka the Korean Vegan, right here. You could also adapt any number of traditional Korean recipes by simply skipping the fish sauce in favor of some extra salt, or swapping it for a vegan fish sauce like Thai Taste or Sozye’s Nish product.

Health benefits of kimchi

Part of kimchi’s success as a preserved food is how nutrient-dense it is. Once fermented, kimchi is high in fiber, polyphenols (also known as antioxidants), and vitamins A, B, C, and K. (It also contains iron, calcium, copper, and potassium, albeit in slightly smaller amounts.)

“The popularity of kimchi at the moment, however, is largely due to the fact it provides us with both prebiotics, which are nutrients that provide food for our gut bacteria, and with probiotics, aka live microbes which survive to reach our lower intestine,” explains McKee. “It is estimated that kimchi can contain up to 25 different species of live bacteria.”

There are approximately 39 trillion cells in the human body’s microbiome. (That’s about 9 trillion more than the total number of human cells.) These bacteria within our bodies help to process foods, make nutrients available, neutralize toxins, and support the immune system.

According to McKee, each person’s gut microbiome is made up of a unique community of thousands of bacteria species, each with a different function for health. The bacteria in our intestines, for example, help to regulate bowel motility, protect from infectious diseases, and can even ease bloating for some folks.

These bacteria have less common functions, too, including metabolizing fiber and other nutrients in the colon. McKee says “This allows them to produce substances that regulate […]  immunity, our metabolism, body weight, and even our mental health. Science suggests that the more diverse and extensive your microbiome the better.”

Studies have linked kimchi consumption to various other health benefits in addition to those listed above, including the reduction of inflammation, supporting good heart health, reduced blood pressure, and reduced blood sugar levels. However, McKee notes that currently “there is not enough evidence to recommend kimchi for specific health conditions.”

Kimchi vs other fermented foods

Kimchi is not the only fermented food to be enjoying widespread popularity, with homemade sourdough and kombucha, in particular, making a huge impact on health-conscious consumers (and lockdown bakers) since 2020. However, both of these foods require a starter, and as a result, their microbial content and its associated benefits may vary.

Tempeh, a fermented loaf made of cooked soybeans, is spectacularly nutritious, and combines its probiotic properties with plenty of protein, isoflavones, and phytoestrogens, each with their own respective health benefits. Sauerkraut is perhaps the most comparable fermented food to kimchi due to its cabbage base but is slightly less nutritionally dense.

“Sauerkraut is thought to contain lower levels of probiotics, but both foods contain much higher levels than commercial probiotic products,” says McKee. She also adds that sauerkraut does contain “similarly high levels of vitamins B, C and K alongside pre-and probiotics,” as well as high levels of polyphenols and fiber.

Thanks to the nutritiousness of its base ingredient, cabbage, and the unique spontaneous fermentation process, kimchi is perhaps the most nutrient-dense fermented food of its kind.

But before you introduce kimchi into your diet – perhaps as part of this delicious Korean pancake recipe – there are some considerations to be taken into account. McKee explains that while kimchi is full of healthy bacteria, it is still bacteria, and as a result, the fermented dish needs to be purchased or made responsibly and stored correctly.

Folks who are pregnant or who have compromised immune systems should be particularly conscious about consuming any fermented food products, and those with high blood pressure should also note the high sodium content of foods like kimchi and sauerkraut.

Fortunately, you don’t need to eat kimchi constantly to benefit. In fact, studies indicate that eating kimchi just once a day for two weeks can positively impact the diversity of the average person’s gut microbiome, decreasing their blood sugar, total cholesterol, and LDL (“bad” cholesterol), all of which contribute to overall heart health.

More like this:

• 8 Protein-Rich Vegetables To Add To Your Meals
• Is Oat Milk Bad For You? The Truth Behind The Claims
• New ‘Ultra-Processed’ Guide Answers All Your Questions On UPFs

The post What Does Kimchi Taste Like, And Is It Vegan? appeared first on Plant Based News.

Cigarette packets sold around the world feature graphic images and stark warnings to dissuade people from buying them. According to the Durham University study, similar labels could help consumers make informed choices about the dangers the meat industry poses to climate disaster, health, and future pandemics.

The study is published in the journal Appetite. The research, which found meat purchases could be reduced by 7-10 percent, suggested that labels using a graphic image were the most effective. This is similar to cigarette packaging, which shows images of damaged lungs, rotting teeth, and the effects of smoking in the presence of young children.

The study

The subjects of the study were 1001 adults who regularly ate meat, split into four groups. They were each shown pictures of cooked meat, fish, vegetarian and vegan meals in canteen-style, for example burgers and quiche. Each picture contained either a climate warning label, a health warning label, a pandemic label, or no label at all. 

The study found that pandemic warnings were the most powerful dissuader, with fears that another animal-originating pandemic could be on the horizon with animal industries still posing huge zoonotic disease risks. These warnings were found to reduce meat choices by 10 percent, followed by health warnings at 8.8 percent, and finally climate warnings at 7.4 percent. However, the team of researchers believe these differences are not statistically worthwhile. Overall, the participants were found to feel the climate warnings were the most credible of the three. 

“Reaching net zero is a priority for the nation and the planet,” Jack Hughes, a PhD candidate who led the Durham study, told the Guardian. “As warning labels have already been shown to reduce smoking as well as drinking of sugary drinks and alcohol, using a warning label on meat-containing products could help us achieve this if introduced as national policy.”

Work to be done to meet Net Zero targets

While it was recently revealed that meat consumption has hit an all-time low in the UK, the Climate Change Committee (CCC), who advises the British government on its net zero goals, has made it clear the UK needs to reduce its meat consumption a further 20 percent by 2030, and then 50 percent by 2050, to meet the goals. A recent YouGov poll found that 72 percent of the UK identify as meat-eaters.

“When you combine that [CCC advice] with the fact that high meat intake is linked to lots of health issues, and the way that we currently farm, or certainly some of the most common ways of farming, are also very heavily linked to the potential of pandemic outbreaks, it becomes clear that there are multiple reasons why the current way that we eat meat is maybe not the best way to do it,” said Hughes.

Animal agriculture and the environment

The United Nations has been advocating for significant changes to global food production for several years now, while also recommending individuals change their daily eating habits, shifting to diets richer in plants and plant proteins. 

Farming produces greenhouse gases in several ways throughout its supply chain. One example is the enormous amount of deforestation to grow the crops and rear the animals. This reduces carbon ‘sinks’, vital to the environment, while also releasing gases previously stored in the soil. Animal agriculture is also responsible for about 90 percent of the world’s water footprint.

Next is the sheer amount of energy required for the industry to achieve its production of meat. Besides rearing the animals, a vast amount of energy is needed to grow all the feed the animals require. Feed is, in fact, the prominent energy user, totalling approximately 75 percent of all the energy used. The remainder accounts for heating, ventilation, and lighting.

Besides carbon dioxide, there is also the significant issue of methane and nitrous oxide gases being produced in large quantities. These are released through sources that include the use of fertilizers, cow belches, and animal waste. Animal agriculture produces 37% and 65% of global methane and nitrous oxide emissions respectively.

To add to this, animal agriculture has incurred mass biodiversity loss, toxic pollution and dead zones.

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This article examines cholesterol, explaining what it is and what experts determine as healthy ranges. It discusses saturated fats and how to manage your cholesterol with diet and lifestyle. 

What is cholesterol?

Cholesterol is a waxy substance made in the body and consumed through dietary fats. Cholesterol is essential for human life, playing an important role in many body functions, such as the digestion and absorption of fat-soluble vitamins, the synthesis of hormones, and the structure of cell membranes. 

However, cholesterol must be kept within specific healthy ranges to avoid adverse effects such as cardiovascular disease. Doctors may advise dietary and lifestyle changes or statins for people whose cholesterol profile is suboptimal or a risk to their health. 

Fats circulate through the blood as lipoproteins consisting of cholesterol, triglycerides, phospholipids, and protein. The lipoproteins transport cholesterol and fats to the cells that need them. 

There are several different types of lipoproteins that have different purposes. Doctors look at the levels of these to assess someone’s cholesterol profile.

High-density lipoproteins (HDL) take excess cholesterol to the liver to be excreted from the body. This type of cholesterol is known as “good cholesterol”.

There are several types of non-HDL cholesterol, known as “bad cholesterol”. 

• low-density lipoproteins (LDL) —a major transporter of cholesterol throughout the body
• intermediate-density lipoproteins (IDL)
• very-low-density lipoproteins (VLDL) 

These potentially harmful lipoproteins may cause a build-up of cholesterol in the blood vessels, narrowing them and becoming a risk for stroke and heart attacks.  

What are triglycerides?

Doctors sometimes also look at triglyceride levels to assess a person’s risk of cardiovascular disease. Triglycerides are fats that can contribute to narrowed arteries. 

Having excess weight, drinking too much alcohol, and eating a diet rich in fat and sugary foods can cause high triglyceride levels. 

What are healthy cholesterol ranges?

A doctor can test your cholesterol levels with a simple blood test, and some pharmacies offer finger prick tests too. The tests measure total, HDL, and non-HDL cholesterol and triglyceride levels. The numbers will appear in either millimoles per litre  (mmol/l) or milligrams per deciliter (mg/dL). There may also be a measure of the ratio of total cholesterol to HDL. 

Heart UK outlines the ideal cholesterol and triglyceride levels for healthy adults in the UK. However, they note that if someone has a condition such as diabetes or heart disease, their target levels may be lower. A person should speak to their doctor to interpret their results.

Familial hypercholesterolaemia

Familial hypercholesterolaemia (FH) is an inherited condition caused by a genetic mutation. FH makes it more difficult for the liver to remove excess LDL cholesterol, meaning that unhealthy levels can build up. The British Heart Foundation state that FH affects around one in every 250 people, but many people don’t know they have it. Doctors usually treat FH with statins to help lower cholesterol levels and the risk of cardiovascular disease. They may also advise lifestyle changes. 

Apart from FH, other factors may lead to increased LDL cholesterol. These include stress, a sedentary lifestyle, medications, and hypothyroidism. 

Saturated fats and cholesterol

Experts such as the Centers for Disease Control and Prevention (CDC) and the NHS advise limiting foods high in saturated fats to prevent high cholesterol and the risk of heart disease and stroke. 

A 2020 Cochrane review indicated that reducing saturated fat reduced the risk of cardiovascular disease by 17 percent. Additionally, replacing saturated fat with polyunsaturated fatty acids (PUFAs) appeared protective against heart disease. 

The American Heart Association (AHA) advises people who need to lower their cholesterol to reduce saturated fats to less than six percent of total daily calories. So for someone who eats 2000 calories daily, that’s about 11-13 grams of saturated fat. 

How to manage cholesterol

Saturated fats occur primarily in animal foods such as meat and dairy. However, they are also present in some plant-based foods, such as coconut oil. Sources of saturated fats include:

• Fatty meats such as lamb chops
• Dairy products such as cheese, butter, whole milk and yoghurt, cream, and ice cream
• Processed and fatty meats such as sausages, ham, bacon, kebabs, and burgers
• Lard, suet, dripping, ghee, and spreads made with animal fats

In addition, Heart UK advises that some foods that are low in saturated fat contain dietary cholesterol. People with high cholesterol of FH may also need to avoid or limit these foods, which include:

• Lean meat, especially offal such as liver, kidney, heart, and tripe
• Eggs
• Prawns, crab, squid, cuttlefish, and octopus

All animal foods contain some cholesterol, and plant foods contain no cholesterol at all.

The NICE guidelines advise people with a high risk of cardiovascular disease to eat a diet with 30 percent or less of total energy from fats and 7 percent or less from saturated fats. They recommend replacing saturated fats with mono-unsaturated fats such as olive oil and rapeseed oil.

A healthy plant-based diet reflects what experts advise to manage cholesterol. For example, the NHS emphasizes eating whole grains, nuts, seeds, fruits, and vegetables to help control cholesterol and avoiding meat products, dairy products such as hard cheese and cream, and sweet treats. 

Heart UK recommends adding beans and lentils and aiming for at least five portions of fruit and veg daily to manage cholesterol. They note that fiber in plant foods helps to lower cholesterol by preventing some of it from being absorbed in the intestines. 

Are plant-based diets good for lowering cholesterol and heart health?

There is compelling evidence that plant-based diets can lower cholesterol and protect the heart.

For example, a 2020 review suggested that plant-based diets lower LDL and cardiovascular risk. The study suggests this is due to the inclusion of foods known to have heart health benefits, such as vegetables, whole grains, nuts, and seeds. Plant foods are rich in unsaturated fatty acids and low in saturated fats, and contain phytonutrients such as phytosterols, vitamins, and minerals beneficial to heart health. 

The Women’s Health Initiative Prospective Cohort Study showed that higher adherence to a plant-based diet reduced cardiovascular disease, coronary heart disease, and heart failure amongst postmenopausal women. 

Another 2022 study of participants with chronic diseases found that they achieved a significant decrease in total cholesterol and fasting blood sugar with adherence to a healthy plant-based diet. However, regularly eating an unhealthy plant-based diet that included refined grains and sugary foods and drinks was associated with some risk factors for cardiovascular disease.

Finally, a 2023 review concluded that vegetarian or vegan diets may promote longevity and reduce cardiovascular mortality. The authors suggest this may be due to a favourable cholesterol profile and less frequent consumption of processed foods and pro-inflammatory substances in animal foods.  

Summary

Experts advise that healthy plant-based diets are beneficial for managing cholesterol and protecting against heart disease. Evidence suggests this is due to less saturated fats and more unsaturated fats, more fibre, and protective phytonutrients such as phytosterols and antioxidants in plant foods. 

To manage cholesterol, people can include whole grains, legumes, vegetables, nuts, and seeds and limit or avoid processed foods, animal products such as fatty meat and dairy, and high-sugar foods. Experts also recommend maintaining an active lifestyle, quitting smoking, and limiting alcohol to keep the cardiovascular system healthy. 

More like this:

• Is Dairy Bad For You? The Effects Of Milk On The Body
• The 15 Best Plant-Based Protein Sources For Vegans
• Is A Vegan Diet Healthy And Safe For Kids?

The post Managing Cholesterol On A Plant-Based Diet – Everything You Need To Know appeared first on Plant Based News.

Some experts advise regular consumption of oily fish for omega-3 fatty acids. However, many people choose to avoid eating fish for animal welfare, health, and environmental reasons. The good news is this doesn’t mean becoming deficient in omega-3 and risking adverse health effects. Planning out food choices and vegan supplements can help those eating plant-based obtain enough omega-3 and omega-6.

What are essential fatty acids?

Essential fatty acids are polyunsaturated fatty acids that the body can’t synthesize but are crucial for good health. They include linoleic acid (LA), an omega-6 fatty acid, and alpha-linolenic acid (ALA), an omega-3 fatty acid.

Both omega-3 and omega-6 are vital for optimal health. However, a wealth of research specifically highlights the health benefits of omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Why is omega-3 important?

Omega-3 fatty acids support the structure of cell membranes, are used for energy, and are anti-inflammatory. They have wide-ranging functions in the body’s immune, cardiovascular, pulmonary, and hormonal systems. Levels of DHA, in particular, are especially high in the retina, brain, and sperm.

Researchers have focused omega-3 in relation to many chronic diseases and conditions. Most studies have assessed omega-3 from fish oils or supplements rather than plant-based ALA. Evidence suggests that omega-3 may be beneficial for the following conditions:

• cardiovascular disease
• dementia and cognitive function
• infant health and development
• age-related macular degeneration

Other conditions scientists have investigated concerning omega-3 include depression, inflammatory bowel disease, and ADHD. However, research is not conclusive enough for experts to routinely recommend using omega-3 supplements for these specific health reasons.

Do vegans get enough omega-3?

ALA is present in plant oils and foods such as flaxseed, rapeseed (canola), and walnuts. 

The body can convert ALA into other omega-3 fatty acids, including EPA and DHA. However, this process, which happens in the liver, is very limited, with reported conversion rates of less than 15 percent.

DHA and EPA are present in oily fish. The fish synthesize these omega-3s by consuming phytoplankton that have consumed microalgae. This is why some health professionals recommend eating oily fish – for a ready-made source of EPA and DHA.

Studies indicate that vegans have higher levels of ALA than people who eat meat, but the EPA and DHA levels of vegans may be lower. However, using microalgae supplements and considering the ratio of foods you consume that contain ALA and LA can help avoid deficiency. 

How to get enough omega-3

Planning a plant-based diet that is conscious of essential fatty acid intake and taking a supplement can help ensure adequate EPA and DHA.

It’s important to note that omega-6 fatty acids and ALA are also essential for good health, so the aim is not to exclude these fats in favor of EPA and DHA but to ensure all the essential fatty acids are present. Research indicates that the ratios of omega-6 to omega-3 are a key health factor.

Studies suggest that because omega-3 and omega-6 compete for the enzymes involved in their metabolism, consuming too many sources of omega-6 may reduce the amount of omega-3 that the body processes. This could predispose people to pro-inflammatory immune responses and obesity. 

Therefore reducing food sources of omega-6 and increasing omega-3 foods may help to improve the balance.

The ideal ratio is widely considered to be 4:1. The typical Western diet has an omega-6/3 ratio of approximately 20:1, in favor of omega-6. One main contributing factor to the high omega-6 ratio is refined seed oils found in processed foods or and some cooking oils.

Vegetable oils high in omega-6

Look out for high amounts of these oils in processed foods, and avoid relying on them for cooking:

• corn oil
• sunflower
• safflower
• cottonseed
• soybean oils

Vegan foods high in omega-3

In contrast, people can increase their intake of omega-3 by including the following foods and oils:

• flaxseed and its oil
• rapeseed
• chia seeds
• walnuts
• pecans
• seaweed
• edamame
• hempseed and oil
• kidney beans

Additionally, they can choose fats high in monounsaturated oils, such as:

• olive oil 
• macadamia nut oil
• hazelnut oil
• avocado oil

Taking a supplement

Taking a plant-based supplement can provide sufficient amounts of EPA and DHA.

The Vegan Society notes that omega-3 supplements may be particularly important for infants and people who are chestfeeding or pregnant due to the role of omega-3 in brain health. However, they add that more research is needed into how supplementation affects the health of vegans.

People should speak to a qualified health practitioner for advice about supplements for children or when pregnant or chestfeeding, especially if the supplement contains vitamin A which may be harmful in larger doses. Additionally, individuals taking blood thinning medications should speak to their doctor before using omega-3 supplements. 

Vegan omega-3 supplements are made from microalgae, sparing the lives of fish and other animals. Several companies sell vegan omega-3 supplements, and products are also available which contain omega-6 and omega-9. Reputable supplement companies can give advice or contact a qualified nutrition professional for help. 

Omega-3 meal ideas

The following meal ideas can help those on a plant-based diet ensure an adequate intake of omega-3 fatty acids.

• Breakfast chia pots — simply soak chia seeds in plant-based milk overnight and top with fresh berries in the morning.
• Oatmeal with flax seed — add ground flaxseed to breakfast oatmeal or other breakfast cereal.
• Walnut and maple granola — mix rolled oats, chopped walnuts, and almonds with maple syrup and coconut oil and roast on a low heat in the oven until golden brown. When cool, add some raisins or other dried fruit and eat for breakfast with plant-based yoghut or milk.
• Walnut “parmesan”— blitz together nutritional yeast and walnuts in a blender or mini food processor and store in the fridge for a parmesan-type topping for pasta or vegetables
• Hemp salad — add hemp hearts (the middle of hemp seeds without the shells) and a hemp oil dressing made from cold-pressed hemp oil and lemon juice to a mixed vegetable salad.
• Walnut “meat”— blitz walnuts and raw mushrooms in a food processor to make a vegan mince alternative which can be flavored with different herbs and spices to make burrito or taco fillings, chili, nachos, lasagne, or bolognese sauce.

Summary

Vegans and those adhering to a plant-based diet can optimize their omega-3 intake by consuming food sources of ALA such as flax, hemp, and chia. Avoiding too many sources of omega-6, such as sunflower and refined vegetable oils in processed foods, can help support a good omega-6 to 3 ratio and prevent the essential fats from competing with each other when metabolizing in the body. 

Additionally, people can consider taking a plant-based omega-3 supplement that contains EPA and DHA from microalgal sources. Vegan omega-3 supplements avoid harm to fish and are more environmentally friendly than fish oil supplements. 

People who are pregnant, chestfeeding, or taking medications must speak to a qualified health professional before taking supplements or for advice about optimizing their omega-3 intake.

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More like this:

• Vitamin D: What It Is, Why It’s Important, And How To Get Enough On A Vegan Diet
• Is A Plant-Based Diet Healthy? What You Need To Know
• How To Plan A Healthy Plant-Based Diet (Tips From A Nutritionist)

The post Omega-3 Fatty Acids: What They Are, And How To Get Enough As A Vegan appeared first on Plant Based News.

Veganism is more popular than ever before, with a record-breaking 700,000 people signing up for Veganuary globally in 2023. Major business brands are on board, with this year seeing a 75 percent increase in US corporate Veganuary participation. 

Health isn’t everyone’s motivation for becoming vegan. But it’s essential to understand if plant-based eating provides the nutrients humans need to thrive.

Here are the potential health benefits of following a vegan diet – based on what the research says. Also discussed below are the risks of not planning a diet properly and what nutrients to consider.

What are the potential health benefits of being vegan?

The Academy of Nutrition and Dietetics advises that appropriately planned vegan diets are healthful, nutritionally adequate, and may provide health benefits for preventing and treating certain diseases. 

Additionally, they confirm that plant-based diets are appropriate for all life cycle stages, and athletes. Furthermore, the academy points out that vegans have a lower risk of certain health conditions and chronic diseases. 

The following sections look more closely at the health benefits of a vegan diet. 

May protect against heart disease

It’s becoming increasingly apparent that a plant-based diet has multiple benefits in preventing chronic diseases such as heart disease.

A 2022 review suggests that a vegan diet reduces cardiometabolic risk factors such as body weight, waist circumference, and LDL cholesterol.

Another 2022 systematic review and meta-analysis suggested that vegan diets may reduce the risk of ischemic heart disease by 18 percent compared to an omnivore diet. The reviewers noted that lower body weight and higher consumption of whole foods, along with avoiding red meat, have positive benefits on heart health. They concluded that the findings support a stronger emphasis on plant-based diets in public health recommendations as a preventative measure for cardiovascular disease. 

Older Adventist studies in 2014 indicate that while vegetarian diets show a lower risk for cardiometabolic diseases and some cancers, vegan diets offer additional protection against the following outcomes:

• obesity
• cardiovascular mortality
• type 2 diabetes
• hypertension

According to the review, vegans have lower body mass index (BMI) and cholesterol levels than vegetarians, which may account for the additional health benefits. 

Could help people with diabetes

A 2022 review found that a vegan diet was especially effective for diabetes patients. The researchers indicated that vegan diets reduce the following markers, which can be helpful in managing and preventing diabetes:

• body weight
• waist circumference
• LDL-cholesterol
• fasting glucose
• HbA1c

Research from 2021 concludes that vegans may have a protective advantage against type 2 diabetes (T2D) due to their lower BMI and their nutrient intake profile. The Rotterdam study in 2018 backed this up, concluding that a more plant-based and less animal-based diet may lower the risk of insulin resistance, prediabetes, and T2D.

Improves gut bacteria and colon health

Gut bacteria, which scientists refer to as the microbiome, is a huge area of interest for researchers due to how it influences health and disease. 

Research indicates that microbial communities in the gut and saliva differ between plant-based and omnivorous diets. Plant foods contain fiber which acts as a “prebiotic” to feed beneficial bacteria, and this may help to increase bacterial diversity. 

Although scientists need to do more studies, it seems that Prevotella bacterial abundance in vegans may be beneficial for regulating blood sugar and weight.

In addition, studies suggest vegans have a lower abundance of potentially harmful protein fermentation products in their gut than omnivores. This may be due to vegans eating more fiber and less protein than a standard omnivore diet.

Scientists are still trying to understand the impact of high-protein diets and protein fermentation on health. However, studies reveal that abundant protein fermentation inflames the cells lining the colon and increases the risk of colorectal cancer. Meanwhile, increased fiber fermentation protects against this.  

Gut bacteria also influence cognitive and mental health via the microbiome−gut−brain axis. Put simply, beneficial bacteria in the gut can have a positive impact on the brain. However, the evidence for the effects of strictly plant-based diets on cognition is limited. 

Anti-inflammatory and antioxidant

Healthy vegan diets are abundant in fruits and vegetables, which contain beneficial phytochemicals and antioxidants. These plant compounds fight free radicals, which cause damage to the body and help to prevent inflammation. 

While inflammation can be a beneficial immune response, chronic low-grade inflammation is a fundamental part of many health issues and diseases. 

Research indicates that plant foods can prevent the formation of reactive oxygen species and oxidized low-density lipoprotein (LDL) cholesterol – major contributors to heart disease. Another study suggests a whole food plant-based diet may prevent cellular damage and skin aging. 

Additionally, eating more plant compounds, such as flavonoids and anthocyanins is associated with a reduced rate of cognitive decline due to their beneficial effect on inflammatory processes. 

Furthermore, a study suggested that plant-based diets avoid substances that negatively affect our metabolic status and overall health. For example, animal products such as dairy, meat, and eggs can contain nitrosamines, antibiotics, and dioxins that can cause oxidative stress and inflammation.

Helps to manage weight

According to a 2019 systematic review, there is robust evidence that plant-based diets are more beneficial than conventional diets for weight loss. 

Interestingly, this is not due to fewer calories, as some people might assume. Instead, the review suggests that multiple mechanisms may help weight loss, including better blood sugar control, lower inflammation, and altered intestinal activity. 

Additionally, a 2022 umbrella review of nearly 400 studies found that people on a plant-based diet have a lower body mass index (BMI). The researchers concluded that a vegan diet is effective in the reduction of body weight compared to control diets. This was true for both healthy, diabetes, and at-risk populations.

Health risks of going vegan

The main potential risk of a vegan diet is due to not planning it properly. Vegans must be aware of what nutrients they need to avoid ill health and optimize their wellbeing. While studies indicate that vegan diets are generally rich in vitamins C, E, folic acid, and magnesium, other nutrients can be too low. 

For example, research indicates that vegans may have a higher fracture rate due to lower calcium intake. Furthermore, some vegans are deficient in vitamin B12, increasing the risk of cardiovascular disease and neurological disorders.

Avoiding nutrient deficiency

The British Dietetic Society advises that well-planned plant-based diets can support healthy living at every age and life stage. However, they suggest that there are specific nutrients that vegans must be aware of consuming in sufficient amounts. These include:

• vitamin B12
• calcium
• omega-3 fatty acids
• iodine
• protein
• vitamin D
• zinc
• iron
• selenium

People can achieve their recommended intake of some of these nutrients through whole foods and fortified foods. 

However, experts advise that vegans can take a supplement to meet daily amounts of vitamin B12, vitamin D, and omega-3 fatty acids.  In addition, some manufacturers design multi-nutrient products for vegans to ensure they get the correct dosages. 

Vegans who are pregnant or breastfeeding should speak to their healthcare provider about taking supplements. If they are deficient in vitamin B12, they may not provide adequate amounts through their milk. They may also need an iron supplement as non-heme iron is less bioavailable than animal sources. They may need other nutrients such as omega-3 fatty acids, so they should always check with a doctor. 

Ultra-processed foods

Another potential drawback to a vegan diet is the risk of eating too many processed foods. Most vegan junk food is ultra-processed, containing high levels of sugar, fat, or salt. 

If someone doesn’t limit these foods, they could lead to ill health. 

Foods such as fake meats often contain fillers and additives and are not nutrient-dense. Occasionally eating these foods may not cause a problem, but vegans shouldn’t rely on them for essential nutrients. Instead, mainly whole foods should be focused on for optimal health.

Summary

Evidence suggests multiple health benefits of a plant-based diet, including a lowered risk of heart disease and diabetes. 

Vegans generally consume higher amounts of specific vitamins and minerals, but they need to know which nutrients could become deficient. An excellent starting point is to plan varied whole-food meals carefully. 

Additionally, people can find information from a reputable source or consult a nutrition professional for advice. 

Furthermore, supplementing a healthy diet with specific nutrients such as vitamin B12, vitamin D, and omega-3 fatty acids helps to ensure that vegans stay healthy and avoid deficiencies. 

This article was first published on June 25, 2021. It was last updated on July 18, 2023.

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More like this:

• Is A Vegan Diet Healthy And Safe For Kids?
• How To Plan A Healthy Plant-Based Diet (Tips From A Nutritionist)
• Vitamin B12: The Ultimate Guide For Vegans And Vegetarians

The post Is A Plant-Based Diet Healthy? What You Need To Know appeared first on Plant Based News.

This guide discusses vitamin B12 and why we need it. First, it explains what happens if you don’t get enough and signs of deficiency to look out for. Next, it looks at what the research says about deficiency on a vegan diet and how someone can test their levels. Finally, it provides tips to ensure you get enough to stay healthy.

What is vitamin B12? 

Vitamin B12 is a water-soluble vitamin that is naturally present in animal foods such as meat, dairy, and eggs. The active forms of B12 are methylcobalamin and 5-deoxyadenosylcobalamin, and their precursors that can be converted in the body are hydroxocobalamin and cyanocobalamin.

Vitamin B12 is bound to protein in food and needs stomach acid to release it so the body can absorb it. Supplements and fortified food forms of B12 are already in free form and don’t require this step.

Why do we need B12?

The body needs vitamin B12 for the following essential functions:

• The development and function of the central nervous system
• Formation of healthy red blood cells
• DNA synthesis
• As a co-factor in critical physiological functions such as metabolism, amino acid, and fatty acid synthesis

What happens if you don’t have enough B12?

The effects of vitamin B12 deficiency include the following:

• Megaloblastic anemia
• Low counts of white and red blood cells
• Fatigue
• Palpitations
• Infertility
• Neurological changes
• Depression
• Dementia
• Glossitis of the tongue

Experts advise that infants need vitamin B12 to support brain development and produce healthy red blood cells. If infants don’t get enough B12, they can become deficient, which can lead to permanent brain damage if a doctor doesn’t treat them. 

Homocysteine

Homocysteine is an amino acid derived from methionine. Elevated levels of homocysteine are a risk factor for cardiovascular disease and have been associated with conditions such as Alzheimer’s disease, stroke, and Parkinson’s disease. People need adequate B12 to prevent high homocysteine, as well as other essential nutrients such as folate and vitamin B6.

Are vegans deficient in vitamin B12?

Because vitamin B12 is only found in reliable amounts in animal foods, those who are strictly plant-based and don’t take a supplement or regularly eat fortified foods may develop a deficiency. 

The Vegan Society advises that in over 60 years of vegan experimentation, only B12-fortified foods and B12 supplements have proven themselves as reliable sources of B12, capable of supporting optimal health. They note that most vegans consume enough B12 to avoid anemia and nervous system damage, but many do not get enough to minimize the potential risk of heart disease or pregnancy complications.

Who else is at risk of low B12 levels?

It’s not just vegans that are at risk of B12 deficiency. 

A process involving digestive enzymes, stomach acid, and intrinsic factor separates B12 from food proteins and helps the body to absorb it. If this process is compromised, someone may develop a deficiency. This may be due to:

• Pernicious anemia causing lack of intrinsic factor 
• Surgery on the gastrointestinal tract
• Gastrointestinal conditions such as coeliac disease and Crohn’s disease 
• Age – older adults are more at risk
• Helicobacter pylori infection
• Atrophic gastritis, an autoimmune condition
• Medications such as proton pump inhibitors, histamine 2-receptor antagonists, and diabetes medication

Signs and symptoms of deficiency

The Vegan Society notes that there is no entirely consistent and reliable set of symptoms to indicate B12 deficiency. However, typical deficiency symptoms include:

• Loss of energy
• Tingling
• Numbness
• Reduced sensitivity to pain or pressure
• Blurred vision
• Abnormal gait
• Sore tongue
• Poor memory
• Confusion
• Hallucinations
• Personality changes

Because the body stores about 1-5 milligrams (mg) of vitamin B12, symptoms may gradually develop over several months to a year before someone recognizes a deficiency. However, infants typically show more rapid onset of B12 deficiency symptoms than adults.

Doctors may treat a B12 deficiency with injections or tablets. 

How to test vitamin levels of B12

Many doctors still rely on blood B12 levels and blood counts to test someone’s levels, but The Vegan Society advises that these are not adequate, especially in vegans. Algae and some other plant foods contain B12 analogues that may imitate true B12 in a blood test. Blood counts are also unreliable as high folate levels mask anemia symptoms that can be detected by blood counts. 

Experts advise that methylmalonic acid (MMA) is the most sensitive marker of B12 status. Additionally, people can test their homocysteine levels. Someone can contact their healthcare provider to find out about these tests. 

How to ensure you get enough B12 on a plant-based diet

The NHS in the UK advises that adults (aged 19 to 64) need about 1.5 micrograms a day of vitamin B12.

To ensure you get adequate vitamin B12 on a plant-based diet, The Vegan Society advises the following:

• Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day
• OR take one B12 supplement daily, providing at least 10 micrograms
• OR take a weekly B12 supplement providing at least 2,000 micrograms.

B12 is absorbed best in small amounts, and the less frequently you take it, the more you need to take. The Vegan Society notes that there is no harm in exceeding the recommended amounts but advises against intakes above 5,000 micrograms per week. Additionally, people can combine more than one option, such as eating fortified foods and taking a supplement.

People who are pregnant or chestfeeding must make sure they have enough B12 to pass on to their infants. Strict vegans should consult a healthcare professional about taking a supplement that provides adequate amounts of B12 for pregnancy and chestfeeding. 

It’s important to note that foods like spirulina and seaweeds are not proven B12 sources, so someone shouldn’t risk deficiency by relying on these. The only way to ensure adequate intake is to eat fortified foods or take a supplement.

Vegan sources of B12

People seeking B12-fortified products that are suitable for vegans should always check the packaging, as ingredients and manufacturing processes can differ depending on the product and location. Examples of vegan-friendly items that can contain B12 include:

• Supplements, including tablets, sprays, and gummies
• Fortified dairy-free milks, including oat-based and soy-based drinks
• Fortified nutritional yeast (also known as “nooch”)
• Other fortified vegan products, such as some breakfast cereals and energy bars

Summary

Vitamin B12 is an essential nutrient that people need for healthy blood, nervous systems, and hearts. A deficiency in B12 may develop if people eating a plant-based diet don’t include fortified foods or take a supplement. In addition, people who have digestive conditions, older adults, and those taking certain medications may not absorb B12 properly even if they consume animal products. 

B12 deficiency can be severe, risking the health of adults, infants, and the developing embryo. Experts such as The Vegan Society advise taking B12 as a supplement and including fortified foods in the diet. It can take a while to develop a deficiency because the body stores B12, but symptoms may be apparent more quickly in infants. People wanting to test their levels can speak to a healthcare provider and may wish to request tests for MMA and homocysteine. 

Looking for more content like this? You might like:

• Vitamin D: What It Is, Why It’s Important, And How To Get Enough On A Vegan Diet
• How To Plan A Healthy Plant-Based Diet (Tips From A Nutritionist)
• The 15 Best Plant-Based Protein Sources For Vegans

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This article was originally published on March 16, 2020. It was last updated on June 20, 2023.

If you purchase something through a link on our site, Plant Based News may earn a commission, which helps us to provide our free services to millions of people each week.

The post Vitamin B12: The Ultimate Guide For Vegans And Vegetarians appeared first on Plant Based News.

Doctors have known for years that stroke risk is related to diet, but now researchers have conclusive evidence that these two types of meat consumption drives up risk, while eating more fruits and vegetables and foods high in fiber help to lower stroke risk.

According to the study, just a small amount of meat daily can raise your risk of suffering an ischemic stroke, the most common type of stroke, by 14 percent.

What Types of Meat Increase Risk of Stroke?

Eating just one portion of red or processed meat a day was associated with increased stroke risk. Processed meat is considered any meat that has been cured, salted, or altered in some way in order to preserve or flavor it, such as bacon, sausage, ham, pepperoni and all types of salami, while red meat is defined as beef and pork.

The study, published in the European Heart Journal in 2020, looked at dietary factors in 418,329 participants followed for over 12 years across nine European countries as part of the EPIC cohort, and found that ischemic stroke risk was driven up by meat consumption, but that eating more plant-based foods actually decreased the risk. 

“Risk of ischemic stroke was inversely associated with consumption of fruit and vegetables, dietary fiber,” the study found. So along with cutting out meat, adding more servings of high fiber foods cuts stroke risk by a significant amount.

These two types of meat should be crossed off your shopping list if you worry about having a stroke, according to Dr. Shireen Kassam, a founder of Plant-Based Health Professionals UK.  What to eat instead? Fruits, vegetables, and plant-based proteins. Dr. Kassam was recently quoted in The Express as saying that the high saturated fat content of red and processed meat is a chief concern.

How much meat increases stroke risk?

You don’t have to gorge on hotdogs to see your stroke risk rise. Consuming as little as 50 grams of red or processed meat daily was linked to a 14 percent higher risk of an ischemic stroke in the 2020 study.

The study started in 2013, when stroke was the second most common cause of death and the third most common cause of disability worldwide, the authors wrote. (Since then, cancer has overtaken stroke as the second leading cause of death, behind cardiovascular disease.) While the incidence and mortality of stroke have decreased globally in the past two decades, the absolute numbers of both ischemic and hemorrhagic stroke cases, deaths, and prevalence have increased.

What’s the difference between ischemic and hemorrhagic stroke?

An ischemic stroke is the most common type of stroke and is caused by a blockage that cuts off blood supply to part of the brain. A hemorrhagic stroke is caused by bleeding in or around the brain, but is actually more deadly since it’s less likely that someone can survive this type of stroke.

About 87 percent of all strokes are ischemic strokes, in which blood flow to the brain is blocked, according to the CDC. An ischemic stroke can occur if a blood clot breaks away from plaque buildup in a carotid artery, and travel to an artery in the brain, lodging there and preventing blood flow and oxygen to brain cells.

A hemorrhagic stroke happens when a weak blood vessel bursts and bleeds into the brain. People who experience this type of stroke, in addition to other symptoms, may experience a sudden onset headache or head pain, which may not accompany an ischemic stroke.

Studies have determined that our food choices can impact our stroke risk, especially in the case of ischemic strokes. The statistics on strokes are daunting. Consider:

• Each year around 32,000 stroke-related deaths occur in England
• Stroke is a leading cause of disability and death in the UK
• Strokes kill about 140,000 Americans a year, or 1 out of 20 deaths
• About 30 percent of people who have had a stroke will experience another
• 15 million people worldwide suffer a stroke every year, 5 million die and another 5 million are left disabled

Red meat and stroke risk

Researchers have known about the link between red meat and stroke risk for over a decade. Previous studies have tied red meat and processed meat to elevated stroke risk. 

A 2011 study found that men who ate more than two red meat servings a day had a 28 percent higher stroke risk than those who ate just one-third of a serving or less each day. The authors suggest that to lower stroke risk consumers should replace red meat with other dietary sources of protein.

Why does meat increase stroke risk?

The main culprit in red meat that creates stroke risk appears to be saturated fat, which can contribute to higher LDL cholesterol levels, leading to plaque deposits and elevated blood pressure, all risk factors associated with ischemic stroke.

Saturated fats, which are commonly found in red meat, can contribute to high cholesterol, a stroke risk factor. Therefore, it’s crucial to avoid eating saturated fats and find healthier alternatives such as seeds, nuts, and avocados and seek out plant-based sources of protein such as beans.

Takeaway

Replace red meat and processed meat in your diet with tasty, high-fiber protein sources such as soy, tempeh, jackfruit, beans, and other high-protein, low saturated fat foods. Avoid saturated fats in coconut and palm oils, and get exercise to keep blood pressure low and maintain a healthy body weight.

If you have symptoms such as headache, sharp head pain or loss of speech, motor function, balance or vision, don’t hesitate to get medical help immediately. Always seek the help of health professionals if you suspect you or someone you love may be having a stroke.

The post Eating Meat Can Raise Ischemic Stroke Risk By 14% – Here’s What To Eat For Brain Health appeared first on Plant Based News.

Dr Kim Williams is one of the many health experts who agrees with the latter. The former president of the American College of Cardiology has become known for coining the phrase: “There are two kinds of cardiologists: vegans, and those who haven’t read the data.”

This is in reference to the growing body of evidence linking meat consumption to heart disease. Back in 2018, he sat down with Plant Based News founder Klaus Mitchell to answer common questions on ketogenic and plant-based diets.

Speaking about keto, Williams says the “science of it is wrong.” He added that, while such diets could be effective for short-term weight loss, it may come at a cost of cardiovascular issues. He went on to say that ketogenic diets have been shown to increase mortality by around 22 percent.

Watch the full interview with Dr Kim Williams below.

Watch more videos like this on the Plant Based News YouTube channel

The post WATCH: Ending The Ketogenic Diet Debate With Dr Kim Williams appeared first on Plant Based News.

In a press release, Grylls claims that Ancestral Supplements are “like nature’s best multivitamin.” And, that organ meats “help us put back in our bodies what modern living drains from us.” Grylls has previously claimed that a vegan diet nearly gave him kidney stones. However, plant-based diets are safe for the kidneys, and Grylls may have never, in fact, adhered to a vegan diet anyway. 

Ancestral Supplements

Ancestral Supplements is a US-based company that states its mission is to restore health and wellbeing to everyone who needs it. It sells various supplements from beef organs, bones, collagen, and other body parts. These, it claims, can benefit everything from hormone balance to immunity and athletic performance. The supplements are not cheap – starter packs retail at $138, and individual supplements such as beef gallbladder sell at $64.80.

However, according to The Washington Post, one of the owners of Ancestral Supplements, Brian Johnson, known as the “Liver King,” recently made a video apology for misleading people into thinking his physique was due to his ancestral diet and supplements. In fact, he was taking anabolic steroids, which he had repeatedly denied taking in the past. 

What is the ‘ancestral diet’?

The ancestral diet is based on the assumption that humankind’s ancestors did not experience some of the health problems we do today, such as allergies, tooth decay, and some chronic illnesses.

As such, advocates of the diet attempt to eat the way our ancestors may have. This means avoiding refined sugar and grain, GMO products, additives and preservatives, and seed vegetable oils, including margarine, among others.

Instead, people following ancestral diets opt for whole, ideally seasonal plant foods. In addition, “grass-fed” animal meat, “wild-caught seafood,” raw dairy, animal fat, and organ meats.

Is the ancestral diet good for you?

Diets such as the paleo, keto, carnivore, and ancestral diets promote eating meat and dairy for health and body composition.

However, evidence suggests that healthy plant-based diets lower the risk of obesity and overall mortality. Further, health experts recommend we shift towards more plant-based diets and away from animal agriculture. 

Did our ancestors eat a lot of meat?

Attributing the benefits of ancestral diets to organ meats is misleading, too. Many of the advantageous aspects of primitive diets were actually due to plant foods.

For example, research indicates that the ancestral diet was high in fiber, perhaps 100 grams a day. Our ancestors had a high fruit and vegetable intake with minimal amounts of dairy and grains. Fruits and vegetables were the primary carbohydrate source, contributing approximately 50 percent of energy intake.

This is much more than what most Americans eat now. In fact, only 10 percent meet the recommendations for daily vegetable intake, while 12.3 percent meet fruit recommendations. Naturally, this meant that the vitamin, mineral, and phytochemical content of the ancestral diet was typically 1.5 to eight times that of today. 

Further, the ancestral diet included much more non-digestible fiber from plant sources than what many people eating a standard diet consume today. Fiber is fermented in the colon to produce short-chain fatty acids (SCFAs), which help to keep the gut bacteria balanced. Evidence indicates that SCFAs have beneficial effects on many body systems and may play a part in preventing chronic diseases. 

Other research suggests that plant foods in the ancestral diet were a rich source of polyphenols that had positive influences on mental health. 

In contrast, animal foods in ancestral diets contributed perhaps 480 milligrams a day of cholesterol. This flies in the face of current guidelines from experts such as the American Heart Association, which recommends limiting saturated fats in red meat and full-fat dairy to manage cholesterol and prevent heart disease. 

What are the risks of eating organ meats?

Before people take a leaf out of Bear Grylls’ book and start eating cow testicles for dinner, they may want to consider the negative health aspects of eating organ meat and supplements.

For example, a 2021 analysis of 11 studies found an increased risk of bladder cancer with high intake of organ meat. The authors suggest that the high fat content, toxins, and mutagens formed in cooking organ meats may be responsible for the association. 

A 2022 study found that organ meat consumption was related to a higher risk of non-alcoholic fatty liver disease among Chinese adults. 

Additionally, organ meats may contain toxic chemicals and metals such as cadmium, and compounds called purines, which can cause gout. 

Human and planetary health

In addition, plant-based diets are better for the planet compared to meat-heavy diets. Vegan diets have a lower carbon footprint than omnivore, paleo, and keto diets. Recent research shows that keto and paleo diets, as eaten by American adults, scored among the lowest on overall nutrition quality. They were also among the highest on carbon emissions.

Conversely, a vegan diet was found to be the least impactful on climate, generating 0.7 kg of carbon dioxide per 1,000 calories consumed. This is less than a quarter of the impact of the keto diet.

We don’t need to eat animal organs

Many maintain that eating any part of an animal — whether it be their legs or their brain — is cruel, unethical, and unnecessary. There is no need to slaughter animals for food when experts agree we can be perfectly healthy on a plant-based diet. And, recommend that we eat more plant foods and fewer animal products to protect the planet. 

There’s no need to buy expensive animal organ supplements to stay healthy or perform optimally. A varied plant-based diet provides an abundance of vitamins, minerals, and antioxidants that enable our bodies to function at their best. For strict vegans, adding an inexpensive vitamin B12 supplement and possibly an algae-based omega-3 fatty acid supplement ensures we get a sufficient daily intake of these essential nutrients. 

So, save your pennies, and let the animals keep their vital organs by going plant-based. 

The post What Are ‘Ancestral Supplements’ And Why Does Bear Grylls Want Us To Take Them? appeared first on Plant Based News.

So what is the carnivore diet? Is it actually healthy, and what are the risks? Here’s what you need to know.

What is the carnivore diet?

The clue’s in the name regarding what the carnivore diet entails. Those following the carnivore diet eat only meat, including poultry and fish, and some may eat eggs and dairy products. Organ meats, bone marrow, and lard are also allowed.

All plant-based foods – including fruits, vegetables, legumes, nuts, and seeds – are excluded from the carnivore diet. Grains, including bread and pasta, and alcohol are also not permitted.

How is it different to keto?

The ketogenic or “keto” diet has seen a similar rise in popularity in recent years. Keto-friendly foods are those that are low in carbohydrates and high in fat. The drop in carbohydrate intake puts the body into a metabolic state of ketosis. During this state, the body becomes more efficient at burning fat for energy, which can lead to weight loss.

People following a keto diet usually consume a lot of animal products, including fatty meat, eggs, cheese, and butter. They do not eat fruit, beans or legumes, grains, and some vegetables. They can, however, eat “low-carb” vegetables like tomatoes, as well as avocados, nuts, and seeds.

How is it different to paleo?

The paleo or “caveman diet,” on the other hand, allows fresh fruits and vegetables, but encourages “grass-fed” meat and “wild seafood.” Further, it does not allow added sugars, dairy, grains, or legumes.

Why is the carnivore diet popular?

A great deal of the carnivore diet’s spike in popularity can be put down to Mikhaila Peterson.

A string of chronic health complications led Peterson to, what she calls “the Lion Diet,” in December 2017. She maintains that eating only meat reversed her rheumatoid arthritis, psoriasis, depression, and anxiety, among many other conditions.

It’s these reported improvements that inspired Peterson’s father Jordan, a controversial Canadian psychologist with over six million Instagram followers, to also try the meat-only diet.

“He’d seen the profound changes in me and even though he didn’t understand how it was possible, he tried it for his depression, GERD, fatigue, and gum disease,” Peterson writes on the Lion Diet website, a brand she founded to promote the lifestyle. “[My father] had resolved all those and lost 60 pounds.”

In 2018, Jordan appeared on the Joe Rogan Experience Podcast, which at the time was averaging around 100 million downloads a month. Jordan had been on a “pure carnivore diet” for two months (for him, that was beef, salt, and water) and a “modified” carnivore diet (with “greens,” such as cucumber and lettuce) for around a year.

Jordan explained to host Rogan that following the strict meat-heavy diet cured his psoriases and helped stop his snoring. Since he had cut out the cucumber and lettuce, he reported daily improvements in his anxiety.

Joe Rogan and the carnivore diet

Jordan isn’t the only proponent of the meat-centric diet to receive airtime on Rogan’s podcast. Rogan has also interviewed former orthopedic surgeon Shawn Baker, who penned a 2019 book called The Carnivore Diet. It includes “real-world transformations,” advice for going plant-free, and according to the book’s description, “breaks just about all the rules.” In 2017, the New Mexico Medical Board revoked Baker’s medical license. This was due to a “failure to report adverse action taken by a healthcare entity and incompetence to practice as a licensee,” the report says.

Podcaster Rogan, who has a collective 50 million followers across his social media pages, has revisited the carnivore diet multiple times since these interviews. In January 2020, the controversial host announced he was adopting an all-meat diet for 30 days. Over the next month, Google searches for “carnivore diet” skyrocketed to an all-time high.

What happened to Joe Rogan’s carnivore diet?

After the 30-day trial was up – during which time Rogan ate elk, cow, moose, bear, deer, salmon, and pig meat – Rogan wrote on Instagram that “lots of aches and pains went away.” He also reported “improvements in vitiligo” as well as changes in his weight.

He also disclosed he’d experienced “explosive” diarrhea for around two weeks.

Since then, Rogan has returned to a more conventional diet that includes plant foods, but appears to circle back to meat-only on occasion.

Celebrities on the carnivore diet

Musician James Blunt has tried the meat-only diet, too. He claimed it was a bid to prove his “manliness” and take a hit at vegans and vegetarians. The plan didn’t pan out though, since he developed scurvy shortly after.

Alongside celebrity interest, some predict the popularity of the carnivore diet comes down to its simplicity.

What does the carnivore diet do to the body?

Weight loss is one of the chief reasons people have shown interest in the controversial eating plan. Protein is highly satiating, meaning people feel fuller quicker. Additionally, due to the diet’s limited and often repetitive food options, it’s less likely that those adhering to it will exceed their recommended calorie intake. As such, some people report weight loss on a carnivorous diet.

It’s also possible to enter a state of ketosis on an all-meat diet, Registered Dietician Kelly Schmidt tells Everyday Health. However, the opposite can also happen. “In excess, protein can lead to an increase in blood sugar and insulin levels, and it can kick you out of ketosis,” she adds.

Carnivore diet: health benefits

There is not a huge amount of research into the impact of meat-only diets. There are strict ethical guidelines in place for such research, and placing participants on such limited dietary plans is unlikely to pass requirements. As such, a majority of the evidence linking an all-meat diet to health improvements is anecdotal.

‘The Harvard Study’

However, one 2021 study has become a favorite of the carnivore diet community. In it, researchers connected to Harvard questioned 2,029 “carnivores” via a social media survey. Curiously, respondents largely reported high satisfaction of their all-meat diets.

“Contrary to common expectations, adults consuming a carnivore diet experienced few adverse effects and instead reported health benefits and high satisfaction,” researchers said.

They warned that the findings should be “interpreted cautiously” due to “several major design limitations.” In particular, the study relies on self-report data, and does not “objectively assess diet, nutrient status, health-related outcomes, or confounding health-associated behaviors; and no physiological or biochemical measurements were obtained.” Further, the study authors noted that individuals “who experienced adverse effects or lack of health benefits are likely to have abandoned the diet and would therefore not have been captured in this survey.”

In addition, the article discloses some involvement by Baker (the former surgeon and author of The Carnivore Diet). In the acknowledgements, researchers “thank [Baker] for input in developing the survey instruments, online distribution of the survey, and critical review of the manuscript.”

Registered Dietitian and Nutritionist (RDN) Krutika Nanavati maintains that any perceived health improvements of the carnivore diet are not down to meat-eating itself.

“The only reason people may notice changes like weight loss or any kind of improvement while following this diet is due to the fact that they would have cut out on eating refined carbs, sugar, and processed food they would otherwise be eating,” she tells Plant Based News (PBN), adding that this itself would “naturally reduce their inflammation and increase energy levels.”

Health risks

Nutritional deficiencies

On a meat-only diet, the body must source all of its nutrients from animal-based foods. However, this is easier said than done. “Without the consumption of fruit and vegetables, the body will be highly deficient in essential vitamins and minerals,” Nanavati explains. “There are higher chances of cardiovascular diseases, increased blood pressure, constipation, and other chronic illnesses that come along with vitamin deficiency.”

1. Fibers

One example is fiber. Dietary fiber usually refers to the parts of plants that can’t be digested in the upper digestive system. It can only be obtained from plant-based foods, and without it, the human body can’t function to the best of its ability.

There are multiple kinds of fiber that offer various health benefits, none of which are found in animal products. For instance, beta-glucan is a prebiotic that stimulates the growth of beneficial bifidobacteria, resulting in improved colon health. It can be found in oats and barley, as well as whole-grain wheat and rice. Pectins – found in fruits like oranges, apples, bananas, and berries – also promote beneficial bacteria growth in the colon, and can help prevent colon cancer.

Additionally, inulin is found in garlic, onion, bananas, and asparagus, and helps ease constipation and assists the body in absorbing magnesium and calcium. Meanwhile, seeds like flaxseeds and cereal grains are rich in lignans (which may help fight off heart disease and breast cancer), although most plant foods contain them.

Generally speaking, high fiber intake is linked to lower cholesterol. Fiber-rich diets could also reduce the risk of constipation, heart disease, and colon cancer.

2. Vitamin C

In addition, vitamin C is extremely difficult to obtain without consuming plants. There is next to no vitamin C in cooked meat, so those on a carnivore diet would need to consume “fresh” or organ meat, such as raw liver and kidney, to get sufficient amounts of it.

Without vitamin C, one is prone to scurvy, poor wound healing, loss of teeth, and mood problems, research says, among other health obstacles. Vitamin C also helps the body absorb iron – nutritionists recommend pairing iron-rich foods with vitamin C to get the best results.

3. Vitamin E

Most meat products are low in vitamin E. However, some do contain it, such as goose and snail meat. These offer 16 percent and nine percent DV of vitamin E per serving, respectively. In contrast, many plant foods offer high amounts of the vitamin. Sunflower seeds (66 percent DV per serving), almonds (48 percent), hazelnut oil (43 percent), and sunflower oil (37 percent) are some examples.

Vitamin E is linked to improved vision, as well as good reproductive and brain health. It’s a powerful antioxidant that supports the immune system. Moreover, without vitamin E, the body cannot efficiently use vitamin K, which assists with blood clotting, bone health, and blood calcium levels.

Increased risk of disease

Potential deficiencies aside, eating high amounts of animal protein could also increase disease risk. In fact, researchers have found that even small amounts of meat can lead to negative health consequences.

“A carnivore diet is high in saturated fat, sodium, and cholesterol – almost everything that is harmful to the heart. Sodium and saturated fat put a lot of pressure on the heart by narrowing its arteries,” Registered Dietitian Wendy Lord tells PBN. “Not eating fruits, vegetables, nuts, and beans significantly increases the risk of hypertension, heart attack, and other cardiovascular diseases.”

Lord adds that high meat intake could lead to digestive problems, prostatitis, and urinary tract infections (UTIs).

Kelsey Kunik, RDN and nutrition advisor for Zenmaster Wellness, echoed this sentiment. “I would never recommend a carnivore diet,” Kunik told us. She added that “completely removing plants from the diet is a recipe for disaster.”

Kunik points to a 2019 study on meat consumption and disease. Researchers collected data on more than 50,000 women and 27,000 men over an eight-year period. They found that increasing red meat intake by just half a serving per day increased the mortality rate of cardiovascular disease and cancer by 10 percent.

“Not only does eating too much meat increase the risk of heart disease and cancer, but it also significantly increase the risk of malnutrition and stomach disease, as you’re missing essential nutrients provided by plant foods,” she adds.

RDN Katie Tomaschko Tout shared similar thoughts. “This diet is horrible for your health and should be avoided – in my professional opinion,” they noted, adding the fiber found in plant foods offer “cardioprotective and cholesterol-lowering benefits which you are missing out on [on a carnivore diet].”

Can you get too much protein?

Too much protein can be of detriment to the body. RD Lord explains that high protein intake places additional stress on the kidneys and liver, and can lead to kidney stones and fatty liver disease. Consuming too much protein may also be associated with increased cancer risk and overall mortality, research suggests.

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Plant-based diets can be both safe and healthy for kids. Like all parents, vegan or not, research and planning meals appropriately helps children thrive. 

This article outlines what health experts say about vegan diets for children, and the risks of not providing essential nutrients. And, gives tips for planning a healthy, nutritionally complete, plant-based diet from pregnancy through to early childhood. 

Do health organizations approve of vegan diets for children?

Sourcing health information from reputable sources is the best way to find out how to feed vegan children safely. And, to feel assured that you are doing the right thing. 

Careful planning is required to raise plant-based kids, and consulting a health professional is recommended. However, medical and nutrition experts agree that a vegan diet is suitable for all ages.

Leading health organizations — such as the Academy of Nutrition and Dietetics, the European Society for Paediatric Gastroenterology, Hepatology, and Nutrition (ESPGHAN), and the NHS in the UK — advise that appropriately planned vegan diets are safe, healthy, and support normal growth and development in children.

These organizations also stress that vegans need vitamin B12 supplements. And, that carers should seek medical advice when planning their child’s diet. 

Is a vegan diet safe for kids? What are the health risks?

The health risks of a vegan diet for children only occur if someone fails to plan it appropriately. One must ensure that kids – and pregnant people – get the essential nutrients they need. 

The consequences of an inadequate plant-based diet for children can be severe. ESPGHAN advises that the risks of failing to follow advice for infants can result in death. Further, it stresses that vitamin B12 deficiency can cause irreversible cognitive damage.

Along a similar vein, the National Institutes of Health (NIH) highlights that breastfeeding vegans must take extra care of their B12 levels.

If a breastfeeding parent of an exclusively breastfed infant is deficient in B12, it is possible that insufficient amounts could be passed on via the breast milk. The infant’s deficiency may be more severe if the breastfeeding parent’s is. However, severe defciciencies can occur even if the parent’s own deficiency is mild and not recognized.

Similarly, for pregnant vegans who are deficient in B12, limited amounts of the essential vitamin may cross the placenta during fetal development. Undetected and untreated B12 deficiency in infants can result in neurological damage, failure to thrive, developmental delays, and anemia.

It’s therefore important for pregnant people to check their own B12 status, preferably before pregnancy. In addition, obtain adequate amounts of B12 through supplements and fortified foods throughout pregnancy and weaning. 

Nutritional deficiencies

One Finnish study looked at the nutritional intake of young children with a median age of 3.5 years, six of whom were vegan. Researchers reported that the plant-based kids had lower levels of vitamin A and DHA (an omega-3 fatty acid) than the meat-eating children. They also noted that parents of vegan kids should give “special attention” to vitamin D intake. The omnivore and vegan children’s B12 levels were the same, while vegan kids had higher fiber and folate intake. Further, cholesterol levels (total, LDL, and HDL) were “significantly lower” in vegans than omnivores.

Other studies suggest that vegan kids may become deficient if their diet is nutritionally inadequate. Or, a breastfeeding parent isn’t getting enough nutrients. Generally, concerns lie around ensuring adequate amounts of protein, iron, iodine, zinc, calcium, vitamin D, and omega-3 fatty acids.

The health consequences of infant deficiencies may include slow growth, rickets, cognitive deficits, and death. 

Planning a nutritionally complete vegan diet: pregnancy, breastfeeding, and young children

A well-planned vegan diet can support the growth and development of children at all stages. The following looks at what parents and carers need to know at different stages.

Pregnancy

The Vegan Society notes that optimizing your diet during pregnancy and your infant’s diet early in life can help protect their health into adulthood. It recommends that, ideally, pregnancy planning should include a review of your own diet.

Basic tips during pregnancy include eating whole foods that contain calcium and iron. Additionally, experts recommend consuming an extra 6 grams (g) of protein per day. People can achieve this by eating foods like leafy greens, beans, lentils, seeds, nuts, whole grains, and tofu. 

The Academy of Nutrition and Dietetics explains that people can increase iron absorption by eating iron-rich foods with a source of vitamin C. Examples of this combination are beans and salsa, broccoli and tofu, or black-eyed peas and collard greens. 

Drinking tea or coffee with food may make it more difficult for the body to absorb iron. The recommended limit for caffeine in pregnancy is 200 milligrams. This equates to a mug of filter coffee, two mugs of instant coffee, or two mugs of tea. 

Vegan supplements to take during pregnancy

In addition, The Vegan Society advises people who are pregnant to take the following supplements:

• Vitamin B12: At least 10 micrograms (mcg) daily or at least 2,000 mcg weekly.
• Folic acid: 400 mcg per day of folic acid is recommended whilst someone is trying to get pregnant, and during the first 12 weeks of pregnancy to help prevent spina bifida and other neural tube defects.
• Vitamin D: 10 mcg daily of vitamin D3 from lichen (the 20 mcg vitamin D content of The Vegan Society’s VEG 1 supplement is safe for pregnancy and breastfeeding).
• Iodine: The WHO recommends an intake of 250 mcg per day for pregnancy and breastfeeding in countries where salt is not routinely iodized, including the UK.
• Omega-3 fatty acids: Vegan supplements are made from microalgae, and pregnant vegans can consider taking them. They can speak to a health practitioner about the best source and dosage of EPA and DHA, both of which are not naturally present in sufficient dosages in plant-based foods.  

Breastfeeding

According to The Vegan Society, breastfeeding requires extra protein and zinc. Therefore, breastfeeding vegans must ensure their meals contain good sources. Examples include beans, chickpeas, lentils, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, and quinoa. 

During breastfeeding, experts recommend an extra 11g of protein per day, decreasing to an extra 8g once someone has been breastfeeding for six months. 

The Vegan Society further advises that the calcium requirement for breastfeeding is nearly 80 percent more than the general requirement for adults. So, it is strongly recommended to include plenty of calcium-rich foods in your daily diet, such as calcium-fortified products and calcium-set tofu. 

As with pregnancy, breastfeeding vegans should ensure a reliable intake of vitamin B12 from fortified foods or supplements. They should also consider an iodine and vitamin D supplement, as well as an omega-3 fatty acid supplement. 

The NHS in the UK recommends that babies who are being breastfed should be given a daily vitamin D supplement from birth. This applies whether or not you’re taking a supplement containing vitamin D yourself. However, formula feeds already have added nutrients. Therefore, a person should speak to their healthcare provider to see what is safe and recommended. 

First Steps Nutrition Trust notes that vitamin drops and infant formulas can contain non-vegan vitamin D. The NHS recommends the trust’s vegan infant guide for more information about plant-based nutrition and suitable supplements.

If breastfeeding is not an option, people may feed infants a soy-based formula, but they must speak to a health visitor or doctor before using it. Soy is classed as a major food allergen, so people must make sure their baby won’t react to it. 

First foods

The UK government recommends all children aged six months to five years are given vitamin supplements containing vitamins A, C, and D every day. A health visitor in the UK can advise a carer about this. Babies who are having more than 500ml (about a pint) of infant formula a day should not be given vitamin supplements because their formula already contains these nutrients.

Carers should speak to their health visitor about when to introduce solid foods, although generally this is around six months. People can puree and mash first plant-based foods and include unsweetened plant milks such as soy, coconut, and oat in cooking from six months old. However, experts warn that people must not give rice milk to children under five as it contains traces of arsenic. Foods including wheat, soy, nuts, and seeds must be introduced carefully, one at a time while watching for any symptoms of allergy. 

Babies and young children react differently to new textures and flavors; it often takes them between five and ten times of being offered a food to accept it. Soft fruit and vegetable finger foods can start to be included, making sure they don’t choke on foods such as whole grapes, or pips. People must never add sugar or salt to babies’ foods. 

Suitable starchy foods include sweet potato, mashed rice, porridge, and other cereals. These can be mixed with breastmilk, infant formula, or a suitable plant-based milk.

A good variety of suitable protein foods such as tofu, beans, lentils, and plain vegan yogurt can be mashed and included as appropriate. If there is a family history of allergy, someone should consult a health professional before giving nuts and nut butters to their child. 

Under 5s

Experts explain that young children require nutrient-dense diets that provide energy and vitamins without being bulky. Dairy products typically provide essential nutrients and calories to young children (although they are joined by potential health risks), and vegan kids may need greater amounts of plant milks to provide equivalent energy and nutrition. Concentrated sources of energy such as nut and seed butters, vegetables oils, and spreads can ensure children are able to eat the volume of food to meet their energy needs. 

Eating a wide variety of foods, ensuring adequate protein, and including fortified products is recommended. Limiting sugary foods and drinks helps to prevent tooth decay and being aware of added salt in foods is essential. People should avoid giving children under five artificial sweeteners such as saccharin and aspartame, as well as drinks that contain some artificial colorings and preservatives.

The UK government recommends that children under five take vitamin drops. Guardians can speak to their healthcare provider to see which are suitable for vegans.

Examples of vegan meals for kids under 5

The following are some examples of snacks and meals that are suitable for children under five years old on a plant-based diet. Carers must consider any allergies, and make sure food is prepared safely. They can speak to a dietitian or healthcare provider for advice, or get ideas from vegan resources such as The Vegan Society. 

Breakfasts

• banana porridge made with soy milk and toasted fruit bread
• gram flour “omelet” with beans and mushrooms
• nut butter on wholemeal toast
• buckwheat pancakes with yogurt and berries

Savory meals

• bean chili with rice and a side salad
• pasta with lentil bolognese sauce and a cucumber and tomato salad
• jacket potato with hummus and broccoli
• tofu and vegetable stir fry with rice or buckwheat noodles

Snacks

• breadsticks and hummus
• nut butter and carrot sticks
• pita with cannellini bean dip
• avocado and tomato on toast

How to get kids to eat more fruit and veg

New research from May 2023 found that a few small changes could encourage children to eat more fruit and vegetables. Researchers in Germany discovered that having families sit at the dinner table for an extra 10 minutes resulted in kids eating, on average, one additional portion of produce.

Additionally, serving fruit and vegetables in small bite-sized pieces and playing music chosen by kids during mealtimes increased produce consumption.

Takeaway

Appropriate planning is the main issue to be aware of when pregnant as a vegan or raising a vegan child. The risks of deficiency from not providing essential nutrients such as vitamin B12, protein, and vitamin D can be severe or life-threatening for babies and young children.

People can access reputable sources of information such as The Vegan Society online. Further, they should speak to their doctor or health provider when planning a vegan pregnancy.

Leading experts agree that well-planned vegan diets are safe and healthy for kids, and all stages of life. Therefore, if you do your research and access the appropriate advice, you can raise a child who thrives on a plant-based diet. And, may have associated health benefits into adulthood. 

More like this:

• Is A Plant-Based Diet Healthy? What You Need To Know
• How To Plan A Healthy Plant-Based Diet (Tips From A Nutritionist)
• 10 Tips For Staying Healthy As A Vegan University Student

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Taking care of yourself and eating a healthy, nutritious diet may be the last thing on your mind. But it can pay off by giving you the energy to get through your lectures and avoid catching viruses.

A well-planned plant-based diet is one of the best ways to ensure good health. The following tips can help new or seasoned college students support their energy and immune system while learning how to feed themselves with cheap, easy vegan meals. 

10 ways to stay healthy as a vegan in college

1. Eat your greens

Your grandma was right when she told you to eat your greens. Leafy green vegetables are a source of numerous nutrients such as folate, magnesium, calcium, vitamins C and K, fiber, and antioxidants. These nutrients keep the bones, skin, heart, and other body systems working optimally and help our immune system fight off colds and viruses. In addition, brassicas such as kale and broccoli contain glucosinolates, which may protect against infections, inflammation, and cancer.

You don’t have to spend excess time and money to get your daily dose of greens. Try the following cheap and easy ways to include them:

• add some bagged leaves to a lunchtime wrap or sandwich or to accompany an evening meal
• look for end-of-day price reductions to pick up some broccoli, kale, cabbage, or lettuce
• keep frozen spinach in the freezer and add it to smoothies
• perk up pizza by adding fresh rocket after cooking
• make a vitamin C-rich pea soup by blending frozen peas with chopped spring onions and vegetable stock (add some mint leaves if you can get hold of them)

2. … and your beans

A vegan basic, beans and pulses are protein-rich foods that provide calcium for bone health and B vitamins for energy. In addition, they are an excellent source of fiber and help to populate the gut with good bacteria. 

Beans and lentils are inexpensive and easy for vegan students to incorporate into meals like chilis, curries, and casseroles. For a super quick lunch, empty some canned lentils or beans onto a bed of rocket, add some hummus, and serve with oatcakes. If you have a stick blender, you can whizz chickpeas, cannellini beans, or black beans with some olive oil and dried spices to make quick dips for pita. This is more cost-effective than buying ready-made dips in supermarkets and will keep in the fridge for up to a week. 

3. Be sensible with alcohol

Although nearly one in six 16 to 24-year-olds in the UK (16 percent) say they don’t drink at all, some students exceed the recommended maximum of 14 units of alcohol a week. 

Studies show that alcohol damages the gut lining, triggering inflammation and compromising the immune system. This can leave students more susceptible to catching colds, viruses, and other infections. 

Drinkaware gives students useful tips about how to consume alcohol sensibly – whether its Freshers’ Week celebrations or any other occasion. This includes staying hydrated with water as well as being aware of drink spiking or accidents.

4. Plan simple healthy meals

Preparing your own food is healthier and cheaper than relying on takeaways and processed foods. Students can make a weekly meal plan that includes simple, inexpensive, healthy meals. The following are some examples:

Breakfasts: Porridge, overnight oats, chia pots, apple with nut butter, or smoothies

Lunches: Falafel and hummus wrap, tofu poke bowl, lentil soup, avocado on toast, bean salad, nut butter on toast, quinoa salad

Dinners: Stir fry with frozen edamame beans, chilli with brown rice, vegan sausage with scrambled tofu, spinach, tomatoes and mushrooms, bean casserole, chickpea and cauliflower curry, vegan meatballs with pasta and sauce (boost all these meals by adding a serving of greens such as spinach or broccoli)

Snacks: Fruit, nuts, carrot sticks and hummus, peanut butter on oatcakes, protein balls

5. Take a multivitamin

A multivitamin can help ensure you consume the nutrients you need to stay healthy. This can be particularly useful when you’re a new student as it may support your immune system to protect you from viruses and bugs. You can find vegan-friendly multivitamins in various forms, including capsules, tablets, and gummies.

6. Feed your gut bacteria

Approximately 100 trillion microorganisms live in the digestive tract, and scientists now consider the microbiome a virtual body organ. Gut bacteria play a protective role in obesity, inflammation, and risk of diseases. 

A plant-based diet provides prebiotics in the form of fiber that feed beneficial bacteria. Therefore, including a wide variety of plant foods in your diet can help support your gut and overall health. 

Additionally, consuming probiotic foods and drinks such as miso, tempeh, yogurt, sauerkraut, kefir, and kombucha helps to populate the gut with good bacteria. 

7. Drink enough water

Research indicates that a loss of less than one percent body mass due to dehydration can cause effects on the body, including anxiety, disrupted mood, and decreased attention. Not being adequately hydrated can also affect driving ability and athletic performance. 

Experts suggest drinking six to eight cups or glasses of fluid a day. Students can ensure they drink enough water by carrying a reusable water bottle with them. Most coffee shops will fill it up for free. 

8. Maintain hygiene

Good hygiene practices such as handwashing and covering coughs and sneezes can help to prevent the spread of viruses, including COVID-19. 

It’s essential to store food safely and correctly in a refrigerator to prevent food-borne illnesses such as salmonella and norovirus, which cause symptoms of food poisoning. The Centers for Disease Control and Prevention (CDC) gives guidelines that can help to protect yourself and your flatmates. 

9. Stay active and sleep well

Exercise is essential for weight management, heart health, and improved mood. Taking part in team sports at uni, running, or joining a gym can help support your physical and mental health. In addition, studies suggest that physical activity strengthens the immune system and may protect against the effects of COVID-19. 

Equally important is good sleep. Insufficient sleep may affect appetite, metabolism, and immunity. Exposure to blue light from phones or other screens before bed affects circadian rhythms and makes falling asleep difficult. Therefore experts recommend dimming lights for two hours before you want to go to sleep. 

10. Consume omega-3 

Omega-3 essential fatty acids are fats that our bodies need for our brains, immune system, and cells to function correctly. Vegans can get omega-3 essential fatty acids from hemp, chia, flax seeds, and their oils. Walnuts are also a good source. 

Additionally, someone can take an omega-3 supplement that manufacturers make from algae rather than fish oil. 

Summary

A plant-based diet is an excellent way for students to support their health and vitality at university or college. However, they should plan their diet to include essential nutrients and avoid too many processed foods and convenience meals. 

Eating a wide variety of whole foods, many of which can be purchased cheaply, especially at the end of day supermarket offers, can keep energy levels up, maximise concentration, and help fight off viruses. 

Additionally, students may wish to take a multivitamin to supplement their diet. Finally, staying active and sleeping well supports mental and physical health and the immune system. 

If you would like personalized nutrition advice or meal plans, contact Louisa Richards, BANT Registered Nutritionist.

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Although animal proteins are “complete,” experts advise that protein quality on a plant-based diet can be as good as an omnivore diet. It just takes a little planning.

Here’s the difference between animal and plant-based protein explained, how much protein a person needs per day, and 15 of the best vegan protein sources.

About plant-based proteins

People need adequate dietary protein for normal growth, development, and functioning. Amino acids in foods are building blocks for protein. We use amino acids for vital processes like the synthesis of neurotransmitters and hormones, and making muscle and other tissues.

Animal proteins contain all nine essential amino acids. As such, nutritionists refer to them as “complete” proteins. Plant-based proteins do provide a range of amino acids, and some – but not all – are also considered complete. When an amino acid is low in a plant food, nutritionists refer to it as “limiting,” meaning it limits the opportunity to synthesize (or make) a complete protein.  

Therefore, people eating a plant-based diet should consume a range of different protein sources to provide the complementary amino acids to make protein. An example of combining complementary proteins in the same meal is rice with beans or flatbread with lentil dahl. 

However, research indicates that it is unnecessary to eat complementary proteins at each meal; it is sufficient to consume them within the same day. 

The British Nutrition Foundation advises that if vegetarians and vegans eat various vegetable proteins in combination, there is no reason why the quality of protein cannot match that of a diet comprising of meat, milk, eggs, or other animal-based foods.

Furthermore, some plant foods such as quinoa and soy contain all the essential amino acids and are complete proteins. 

How much protein do we need?

According to the British Nutrition Foundation, most adults require 0.75 grams (g) of protein per kilogram (kg) of body weight daily (g/kg/d). It notes that protein requirements increase in pregnancy by 6g per day and lactation by 8-11g, depending on the infant’s age. 

The Dietary Guidelines for Americans advises adults to consume 10-35 percent of their daily calories as protein – 46g for females and 56g for males. 

It’s important to note that the amount of protein that someone requires may vary depending on their activity levels and the type of exercise they do.

For example, the International Society of Sports Nutrition (ISSN) recommends 1.4-2 g/kg/d protein for building and maintaining muscle mass. However, it also notes that there is evidence that higher protein intakes of over 3 g/kg/d may have positive effects on body composition in resistance-trained individuals. 

However, a 2016 study advises that although long-term consumption of 2 g/kg/d protein is safe for healthy adults, long-term intakes of higher than this may result in digestive, renal, and vascular abnormalities. Harvard Health also agrees that until experts are conclusive about safe amounts, untrained individuals should aim for no more than 2 g/kg/d.

What plant has the highest protein?

If you’re looking to maximize your protein intake, soy products are generally considered to have some of the highest amounts of protein. These include the following:

Tofu

Containing 8.08g of protein per 100g, tofu is a source of minerals including calcium, magnesium, and iron. 

Furthermore, tofu contains isoflavones, which some research suggests may be beneficial for hot flashes and improving arterial health in menopause.

People can purchase a firm or silken tofu to use in various ways, including stir-fries, burgers, and scrambled eggs. 

Edamame beans

Add edamame beans to salads or stir-fries for an extra protein hit.

Edamame beans are whole, bright green, immature soybeans. Grocery stores typically sell them frozen for people to steam and add to stir-fries, soups, or salads. People can also make them into a tasty dip. 

One cup of edamame beans contains 18.4g of protein and all the essential amino acids. Additionally, they are a good source of calcium, magnesium, and vitamin K. 

Tempeh

Manufacturers make tempeh with cooked and slightly fermented soybeans. The fermentation helps to break down phytic acid, which can inhibit the absorption of minerals. 

According to a 2021 review, tempeh in the United States contains around 17g of protein per 84g average portion size. Furthermore, the review notes that tempeh is a source of calcium and B vitamins and may help to improve gut health. 

Tempeh has a strong, fermented taste. It might take a few tries for someone to get used to its flavor!

Best soy-free vegan protein sources

Lentils

Lentils are a popular protein choice for people eating a plant-based diet, with one cup of cooked lentils providing 17.9g of protein. 

Additionally, lentils are a source of fiber, B vitamins, and calcium. 

People can choose from red, green, and brown lentils and use them to make dahls and curries, or add to cooked or raw vegetables. Serving lentils with rice gives the meal a good amino acid profile.

Chickpeas

Chickpeas or garbanzo beans are a versatile and tasty source of plant-based protein. A 253g can of chickpeas contains 17.8g of protein. In addition, chickpeas are a low-fat, high-fiber food providing a good source of calcium and magnesium. 

People can incorporate canned chickpeas into salads or use them to make a quick hummus by adding protein-rich tahini. Likewise, serving a chickpea curry or dahl with brown rice provides a wholesome meal rich in amino acids. 

Oats

An understated yet high-protein food, oats are an all-round excellent choice for breakfast. 

A 50g serving of rolled oats contains 7g of protein. Furthermore, someone can increase the protein content of breakfast oatmeal by adding chopped nuts and seeds. 

Additionally, oats are a good source of fiber and beta-glucans, which research indicates may help balance blood sugar, lower cholesterol, and support the immune system. 

Hemp seeds

Hemp seeds are a high-protein food, and are rich in omega-3 fatty acids. Three tablespoons of hulled hemp seeds provide 9.48g of protein. 

The outer shell of hemp is indigestible, so people can purchase shelled hemp hearts to add to salads, smoothies, and cooked meals. In addition, hemp hearts are a good source of minerals, B vitamins, and fiber.

Additionally, people can consume hemp as a protein powder or oil. 

Grains

Grains such as wheat and rice provide essential amino acids on a plant-based diet. However, people should choose mainly whole grains to help balance their blood sugar and energy requirements. 

Some grains to include on a plant-based diet and their protein content per 100g are as follows: 

• brown bread 7.9g
• oatmeal 11.2g
• brown wheat flour 12.6g
• wholegrain rice 6.67g
• buckwheat flour 6.67g

Furthermore, grains provide fiber and essential vitamins and minerals. 

Nut-based sources of protein

As well as being high in protein, nuts contain fiber, minerals, and healthy fats.

Nuts are a healthy addition to a plant-based diet and a good source of protein. For example, protein per 100g of popular types of nuts is as follows:

• almonds 21.1g
• walnuts 14.7g
• hazelnuts 14.1g

Furthermore, nuts contain fiber, minerals such as calcium and zinc, and healthy fats. Walnuts, in particular, are a good source of omega-3 fatty acids. 

In addition, a 2019 review suggested that consuming nuts reduces the incidence of and mortality from cardiovascular diseases. 

Quinoa

Although quinoa is a type of edible seed, people refer to it as a whole grain. 

One cup of cooked quinoa contains around 8g of protein and all the essential amino acids, classifying it as a complete protein. 

Furthermore, a cup of quinoa contains 5g of fiber and essential nutrients such as magnesium, folate, and vitamin B1. 

Someone can make quinoa dishes with various vegetables, herbs, and beans or add it to homemade burger patties. 

Broccoli

Although vegetables aren’t the first thing people think of when planning protein into their diets, their protein content contributes to someone’s intake in smaller amounts. 

Broccoli, for example, contains 2.38g of protein per 100g, is an excellent source of folate, vitamin C, and calcium. Therefore including vegetables such as broccoli in a meal with other protein sources provides additional nutrients. 

Don’t forget to use the stalks too; a medium broccoli stalk contains 4.28g of protein. Therefore someone could use a stalk to make a protein-rich broccoli “rice” by blitzing it in a food processor. 

Mushrooms

Mushrooms have a meaty texture and are ideal for replacing meat in a plant-based diet. For example, a grilled portabella mushroom makes a good veggie burger in a bun and contains 2.11g  of protein per 100g. 

Furthermore, someone could use chopped mushrooms to make mince for bolognese or chili and increase the protein content by adding red lentils or beans. Served with whole grain pasta or rice and some leafy greens, this makes a healthy meal. 

Peas

A simple pea and mint soup can provide a healthy meal high in protein and vitamins.

Per cup, green peas have an impressive 7.86g of protein. They also provide additional nutrients such as calcium, iron, and vitamin C.

Someone could try adding a cup of green peas to stock, chopped scallions, and fresh mint and blending in a food processor to make a more protein-rich tasty pea and mint soup. Furthermore, thawed frozen green peas make a healthy snack for munching on rather than potato chips!

Additionally, pea protein powder which manufacturers make from yellow peas, contains an impressive 21g of protein per 27g serving. People can blend this into smoothies or add it to breakfasts or soups. 

Tahini

Tahini is a paste that manufacturers make from sesame seeds. It is a typical ingredient in hummus and makes a healthy dressing for salads and cooked vegetables.

Per 100g, tahini contains 5.05g of protein, and in one tablespoon, there is 2.67g protein. Additionally, tahini is a good source of calcium, providing 63mg in a tablespoon. 

What plant-based meat has the most protein?

Seitan

Many plant-based meats you buy from the supermarket are made from soy, which contain a good amount of protein. Alternatively, some meat substitutes may be made with seitain.

Seitan (pronounced SAY-tan) is made from vital wheat gluten and forms the basis of many fake meats that people can buy in grocery stores or eat in restaurants. 

Manufacturers use high-protein vital wheat gluten to shape and flavor into different foods with a meaty texture. People can also purchase the flour and make seitan themselves. 

Containing 76.67g of protein per 100g, seitan can make a good protein source for people on a plant-based diet. However, people should be aware of processed fake meats’ fat, sugar, and salt content. Furthermore, seitan is not suitable for people eating a gluten-free diet. 

Summary

Experts advise that someone eating a plant-based diet can meet their protein requirements by ensuring they consume a variety of healthy foods. 

Whole foods such as beans, nuts, and grains provide a good range of amino acids to synthesize protein. Moreover, people can include complete sources of plant proteins in their diets, such as soy and quinoa. 

Furthermore, vegetables contain smaller amounts of protein and provide additional health benefits due to their vitamin, mineral, and phytonutrient content. Planning meals that include all these foods can help people optimize their health.  

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This article was originally published on July 2, 2021. It was last updated on March 7, 2023.

The post The 15 Best Plant-Based Protein Sources For Vegans appeared first on Plant Based News.

The dairy industry does a great job of having us believe that we need milk and dairy for healthy bones and bodies. While it’s undoubtedly true that dairy is a source of protein and calcium, there are plenty of plant-based foods that give people those nutrients. Eating pure whole foods such as beans, nuts, and greens for calcium and protein means you avoid any unhealthy substances in milk, cheese, and other dairy foods that have potential negative effects. 

This article takes a closer look at what’s in dairy products and how they may affect your health. It also gives tips for replacing dairy products with healthy plant-based foods to get the essential nutrients you require for health and vitality. 

What is in dairy?

Saturated fat

Full-fat dairy products are a source of saturated fat. Experts such as the American Heart Association (AHA) and the NHS in the UK recommend that people reduce sources of saturated fat to avoid heart disease. Dairy products that are high in saturated fats include cheese, cream, ice cream, sour cream, butter, and ghee. 

The AHA advises people to eat no more than five to six percent of their daily calories as saturated fat. It also recommends replacing animal products with plant oils, nuts, and legumes. 

Casomorphins

Milk is more complex than you may think. It contains substances that act like opium and morphine, playing an active role in the central nervous system. 

Casein is the main protein (80 percent) in cow’s milk. When humans digest casein, it releases casomorphins, which are opioid peptides. Our bodies contain opioid receptors that bind to casomorphins and exert opioid-like effects on the nervous and gastrointestinal systems.

There is also a human version of casomorphin that is found mainly in colostrum in breast milk and plays a role in bonding baby to mother. 

A 2021 review suggests that casomorphins in dairy are linked to type 1 diabetes, heart disease, sudden infant death syndrome (SIDS), decreased cognitive processing, gut conditions, and autoimmune diseases. The authors suggest there is a complex interaction between casomorphins, the microbiome, and someone’s genes that determine their diverse effects. 

Exosomes

The cells in our bodies generate exosomes into the space between cells. Scientists are trying to understand their exact function but believe that they play a part in cell communication and removing unnecessary components from cells. 

Some research indicates that milk exosomes may have beneficial effects. However, a 2019 review suggests that continuous exposure to exosomes in pasteurized milk may cause a substantial risk for the development of type 2 diabetes, osteoporosis, common cancers (prostate, breast, liver, B-cells), as well as Parkinson’s disease.

Lactose intolerance

Around 68 percent of the world’s population is unable to digest lactose, the sugar found in milk. Many people begin to develop lactose malabsorption – a reduced ability to digest lactose – after infancy. In Africa and Asia, most people have lactose malabsorption, but in some regions, such as Northern Europe, many people carry a gene that allows them to digest lactose after infancy. 

Lactose intolerance can arise from lactose malabsorption causing symptoms of bloating, pain, vomiting, and diarrhea. Symptoms may be mild or severe depending on how much dairy a person consumes.

Contaminants

The collection and processing of milk exposes it to many different contaminants, such as pesticide residues, metals, mycotoxins, and hormones. Some of these substances are delivered to the cow through feeding or drug administration, while others may be introduced through milking equipment or dirty pipes. Feed and forages may also be contaminated with natural toxins.

Cows commonly suffer from mastitis, which is treated with antibiotics, and studies suggest that the consumption of contaminated milk with antibiotic residues is an emerging public health problem worldwide. Health effects on humans may include toxicity to the kidneys, disruption to hormones, hypersensitivity, and bacterial resistance. It’s estimated that of 43 antibiotics identified in cow’s milk, 18 are not regulated by Codex and EU standards. 

What other issues are associated with dairy?

Cancer

Some research suggests a strong link between dairy consumption and breast cancer. For example, a 2020 observational study of 52,795 females who consumed both dairy and soy products found an increased risk of breast cancer with dairy but no association with soy. The strongest rise in risk was associated with consuming only up to two-thirds of an eight-ounce cup of milk.  

Milk contains insulin-like growth factor (IGF), which is a hormone that helps cows to build tissue and bone. The study authors suggest that the proliferative nature of IGF-1 in milk is a probable causal factor in breast cancer.

Other studies have linked IGF-1 to prostate cancer and colon cancer. 

Acne

According to a 2018 systematic review and meta-analysis, dairy may cause acne. Among 78,529 individuals aged seven to 30 years, milk, yogurt, and cheese consumption was associated with an increased risk for acne. Intake of cheese was associated with a borderline higher risk. 

Another study also found that dairy and milk consumption was associated with acne occurrence. The authors explain that casein and whey in dairy raise concentrations of insulin and IGF-1 which leads to the sebaceous glands in the skin excreting more oils. 

Plant-based alternatives to dairy

Giving up dairy doesn’t mean that you will be deficient in nutrients such as protein and calcium, as there are plenty of plant-based sources.

The Vegan Society advises that the following plant-based foods can help someone achieve the recommended amount of 700 mg per day of calcium for adults:

Many of these foods such as nuts, seeds, and soy also contain protein. Additional sources of protein on a plant-based diet are beans, lentils, seitan, whole grains, and protein powders such as hemp, rice, and soy. 

By adopting a plant-based diet and giving up dairy, you can avoid contributing to the exploitation and suffering of animals and the generation of greenhouse gases. Furthermore, you may be protecting your own future health. 

The post Is Dairy Bad For You? The Effects Of Milk On The Body appeared first on Plant Based News.

While it’s great to enjoy the latest meatless burger or dairy-free cheese that everyone is raving about, long term, a healthy plant-based diet must be carefully considered and include mainly whole foods.

Someone transitioning from an omnivore to a vegan diet may wonder how to get sufficient nutrients and replace their favorite meals with healthy plant-based options.

Our nutritionist guides you through how to do just that, with tips to keep meal prep easy and convenient to fit into people’s busy lifestyles. 

What does a healthy plant-based diet look like?

Firstly, new vegans should not worry that a plant-based diet will compromise their health in any way. In fact, it’s just the opposite and may provide many health benefits. 

The American Dietetic Association assures that a well-planned vegan diet is healthful and nutritionally adequate. And, that it may provide health benefits in preventing and treating certain diseases. In addition, it confirms that eating a plant-based diet is appropriate for individuals during all stages of the lifecycle. This includes pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.

The emphasis here is “well-planned.” Living off junk food, you may not get the essential nutrients you need. With that in mind, here’s what you need to include in your diet to stay healthy as a vegan or someone eating plant-based.

Vegetables and fruits

The mainstay of a vegan diet, fruits and vegetables are packed with nutrients to keep us healthy. Research indicates that those who eat more have a lower risk of death, particularly from cardiovascular diseases. Other studies confirm that plant-based diets are more beneficial for weight management, energy levels, and preventing inflammation than conventional diets. 

Fruits and vegetables contain various antioxidants which protect our health, so aim to eat a wide variety of types and colors. Always try and include some greens at every meal, even if it’s a handful of rocket or watercress. Many conventional diets rely on the same few veggies to accompany the main meat ingredient. Not so with a plant-based diet; wholesome foods are the main feature. So try all the tasty vegetables you may have missed!

Prepping veg ahead can save time and ensure you always have a healthy supply at hand. It’s also cheaper than buying ready-prepared produce. Find the end-of-day bargains at your local store or market and wash and chop them into salads, stir-fries, or roasted veg dishes. Freeze or store in the fridge and use leftover veg the next day in wraps or to top some healthy grains such as quinoa or brown rice. If you add in some protein, this becomes a quick, nutritionally balanced meal. 

Protein on a plant-based diet

Some people worry about protein intake on a vegan diet. However, large observational studies have suggested that plant protein is superior to animal protein for long life and good health. 

Amino acids are the building blocks of protein, and eating a variety of plant foods ensures that someone gets the full range. Many vegan foods contain protein, even things you wouldn’t assume, like broccoli, peas, and rice. When planning a meal as part of a healthy plant-based diet, think about your protein source and try and vary your choices. Examples include:

• Beans and lentils: try chickpeas, red or green lentils, cannellini beans, borlotti beans, kidney beans, black beans, puy lentils, flageolet beans, and many more. You can also sprout raw beans and lentils, increasing their nutrients and digestibility. 
• Nuts: go for unsalted, plain nuts such as almonds, walnuts, cashews, and Brazil nuts, and include nut butters.
• Seeds: sunflower, hemp, pumpkin, chia, and flax seeds can be sprinkled on meals or included in recipes. You can also make or buy seed butters.
• Soy: Healthy soy options include tofu, tempeh, unsweetened soy milk, and yogurt. Many vegan meat products include soy, but keep an eye out for the fat content and try to include more unprocessed options. 

Grains such as rice and quinoa also contain amino acids and are a source of protein. A well-balanced vegan meal can add up to good quantities of protein if planned correctly. If someone wishes to increase their protein intake for muscle gain or fitness goals, they can factor in a protein powder such as pea, rice, hemp, or a brand that contains a mixture of these. 

Whole grains

Whole grains release their sugars more slowly than refined grains, helping to balance blood sugar and insulin release. This can be beneficial for energy, mood, and weight. There’s nothing wrong with occasionally eating white rice or pasta, but generally, aim to consume grains in their whole form. Examples of healthy grains include:

• brown rice
• quinoa
• barley
• oats
• buckwheat
• whole grain bread, pasta, and couscous
• spelt

To manage weight, try to eat no more than a quarter plate of grains. Starchy vegetables such as sweet potatoes, yams, and swede can also count as your carbohydrate portion, so you can eat these instead of grains with some meals. Also, try using wholegrain flours such as buckwheat and gram flour to make tasty pancakes and frittatas. 

Avoid refined carbohydrates in the form of pastries, baked goods, and sweet treats, as eating too many of these can risk the development of chronic disease.

For simple, cheap, and healthy vegan meal prep, soak a big batch of whole grain couscous or boil quinoa and add a variety of fresh herbs such as mint, parsley, and basil or dried spices such as oregano and smoked paprika. Throw in some chopped olives, sweet pepper, and toasted seeds, and you have an ideal base for lunches or dinners that you can keep in the fridge. Finally, add extra protein, such as cubed tofu or a bean chilli, to make a balanced meal. 

Healthy fats

People need healthy fats to support hormones, brain health, and energy levels. However, saturated fats are linked with heart disease, and experts recommend limiting them in our diet. 

Some processed foods, such as vegan cheese and burgers, contain higher amounts of saturated fats, so people should aim to stay within the daily allowance of 30 grams (g) for males and 20g for females that the NHS recommends.

Omega-3 fatty acids are healthy anti-inflammatory fats essential for our cells, brains, and immune system to function correctly. Plant foods such as flaxseeds and walnuts contain omega-3 fatty acids, and people can also obtain an additional dose from an algae-based vegan supplement. 

Additionally, foods such as avocados, olives, olive oil, nuts, and seeds contain healthy monounsaturated and polyunsaturated fats, so include these in the diet. If you have a high-speed blender, you can make an easy nut butter by roasting plain almonds (no oil needed) in the oven for 15 minutes, then blending to a paste. This is delicious on warm sourdough bread. 

Vitamin B12 and other essential nutrients

The Vegan Society advises that the only reliable vegan sources of vitamin B12 are foods fortified with B12 (including some plant milks, soy products, and breakfast cereals) and B12 supplements. 

It’s vital that people eating a plant-based diet get enough vitamin B12 as deficiency can damage the nervous system, cause anemia, and lead to high homocysteine levels, which is a risk factor for cardiovascular disease. 

People taking a supplement can either take 10 micrograms (mcg) a day or a weekly supplement providing 2000 mcg. In addition, people who are vegan long-term may wish to get their B12 levels tested by a GP regularly. 

Calcium is present in foods such as beans and lentils, green leafy vegetables, and tofu. Other nutrients, such as iodine which vegans can have low amounts of, are usually included in vegan multivitamin supplements. 

Takeaway

A well-planned plant-based diet is an excellent way to support your health and longevity, and you may begin to see health benefits from the get-go, such as improved energy or digestion. 

You can still enjoy trying out vegan products — such as plant-based meat, dairy, and other processed foods — but you should plan most meals around a healthy source of protein, whole grains, and an abundance of vegetables. 

Use the many available resources online to find new meal ideas and find expert advice from reputable sources such as the Vegan Society. 

You can also speak to a doctor, dietitian, or Registered Nutritionist about getting essential nutrients and testing blood levels. 

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More like this:

• Is A Vegan Diet Healthy And Safe For Kids?
• Vitamin D: What It Is, Why It’s Important, And How To Get Enough On A Vegan Diet
• Vitamin B12: The Ultimate Guide For Vegans And Vegetarians

The post How To Plan A Healthy Plant-Based Diet (Tips From A Nutritionist) appeared first on Plant Based News.

Apparently, after being an advocate of plant-based eating for years, he saw his health decline and his kidneys suffer.

In an interview with GQ Magazine in July, Grylls said: “I was a massive advocate of the vegan lifestyle for years, and wrote a book on it, but my health tanked on it. When I got COVID a couple of years ago, I doubled down on what I thought was healthy—raw juice, vegetables—and got mega-sore kidneys, almost kidney stones.

“The more research I’ve done, I’ve noticed raw vegetables are really not good for you. So I’ve started incorporating quality grass-fed steak and liver. My lunch is meat, eggs and dairy, a lot of butter, and fruit. I have liver probably every other day. I started to get strong again.”

A recent TV interview with Grylls led many papers to resurface the interview, sparking headlines that veganism “negatively” impacted his health.

So, does a vegan diet cause kidney stones? And is it preferable to include meat and dairy products for kidney health and overall health?

Let’s look at the facts.

Was Bear Grylls vegan? 

When Grylls talks about the vegan book he wrote, it seems he is referring to Fuel for Life, which he co-wrote with a nutritionist. The book advocates a dairy, wheat, and sugar-free diet, but also includes recipes for meat. In the book, Grylls stated that while adopting a more plant-based diet, he still ate what he called “honest meat” (unprocessed or factory-farmed). So, was Grylls ever in fact vegan? 

Given his statements, it’s likely Grylls was including plenty of animal protein in his supposed plant-based diet, which may have contributed to his “mega-sore kidneys.” However, it’s also possible other factors were behind the issue (we’ll get into this soon).

It’s not the first time a vegan diet and kidney stones has made headlines. Back in 2020, actor Liam Hemsworth blamed his plant-based diet for the condition, citing oxalates as the cause.

What are oxalates?

Oxalates are compounds in plants whose function is to bind excess calcium that the plant takes up in water through its root system. Oxalates accumulate in leaves, fruits, and seeds. When plants shed these, they get rid of excess calcium with the oxalate. However, this means that oxalates are present in some parts of plants that humans consume, such as green leafy vegetables. 

In humans, oxalates have no beneficial effect; they pass through the liver and kidneys and are excreted in the urine. When oxalates combine with calcium in the urine, they form calcium oxalate crystals. The crystals may become insoluble stones depending on other factors, such as how much citrate is present.  Doctors call these renal calculi or kidney stones. 

Only 50 percent of the normal daily urinary oxalate excretion is from food; the rest is due to the body’s own production as part of metabolism. 

Foods high in oxalates include: 

• Spinach
• Green cabbage
• Beets
• Nuts
• Tea
• Rhubarb
• Chocolate
• Whole grain cereals

Research suggests getting enough calcium in the diet protects against kidney stones. However, calcium supplements may not have the same effect or may increase oxalate formation. 

Meat and kidney health

A 2020 review stated that current scientific evidence agrees on the harmful effects of high meat and animal protein diets for kidney stones and the protective effect of fruits, vegetables, and vegetarian diets. The review suggests that animal protein — such as eggs, as well as poultry, fish and other meats — together with a low intake of alkaline plant foods, upsets mineral balance and is detrimental to kidney stone formers. The review also stresses the importance of adequate calcium and fluid intake.

The National Institute for Diabetes and Digestive and Kidney Diseases (NIDDK) recommends limiting animal protein for all types of kidney stones, including calcium oxalate, calcium phosphate, and uric acid stones.

Furthermore, the National Kidney Foundation advises that eating whole grains, nuts, fruits, and vegetables is one of the most important ways to keep kidneys healthy. Additionally, they state that a plant-based diet may benefit someone with early kidney disease or prevent it from occurring in the first place.

So it’s clear that scientific evidence and expert advice does not agree with Grylls and Hemsworth. In fact, following a meat-heavy diet that Grylls promotes may be a very real risk for kidney stone formation. 

Are some people more prone to kidney stones?

If diet was a factor in Grylls’ and Hemsworth’s kidney troubles, they may have been consuming too many oxalate-containing foods, such as spinach. (Hemsworth told Men’s Health that he was having five handfuls of spinach each morning in his smoothie.)

Some individuals are more susceptible to kidney stones, with studies suggesting there are environmental, dietary, hormonal, and genetic components. To date, scientists have identified 30 inherited genes that increase the risk of kidney stones. 

Therefore, limiting high oxalate foods may be a sensible approach for people susceptible to kidney stones, or those who’ve had them previously.  

The National Kidney Foundation advises people who form calcium oxalate stones to moderate their intake of foods such as spinach, peanuts, sweet potatoes, and rhubarb. However, it notes that cutting out oxalate foods from the diet alone is not a smart approach from an overall health perspective. Instead, they suggest eating calcium-rich foods with oxalate foods, making them more likely to bind together in the intestine before the kidneys process them. 

Removing oxalates from food

Additionally, people can reduce oxalates with cooking and preparation methods. For example, a 2020 review notes that boiling spinach reduces oxalates by 87 percent, and steaming it reduces them by 42 percent. Other vegan staples such as beans and chickpeas lose significant amounts of oxalates during canning, soaking, or boiling.

The review also explains that gut health and the microbiome may also play a part in oxalate absorption and potential kidney stones. It concludes that although some people seem more prone to kidney stones, for the rest of the population, eating calcium and potassium with oxalate foods and using cooking methods to destroy oxalates significantly minimizes health risks. Furthermore, oxalate foods possess many protective, beneficial compounds that may outweigh any possible adverse effects of oxalate.

Summary

Oxalates are natural compounds found in some foods that can be reduced by soaking, canning, or cooking. Eating too many high oxalate foods may contribute to kidney stones, particularly if someone is susceptible to them because of inherited genes or other factors.

Eliminating oxalate foods from the diet is not necessary for most people and risks missing out on the beneficial nutrients that foods such as green leafy vegetables, grains, and beans contain. Instead, ensuring that the diet is sufficient in calcium is a sensible approach, as this may help the body to process oxalates safely.

Experts recommend plant-based dietary approaches for kidney health and advise against consuming too much animal protein. Therefore, a vegan diet is safe for the kidneys and may benefit overall health. 

The post Bear Grylls Quit Veganism ‘For His Health’ – Can Plant-Based Diets Really Cause Kidney Stones? appeared first on Plant Based News.