Read more: What Is Vegan Seafood, Is It Healthy, And What Brands Are Best?

Now, a new study has found that people who eat a lot of “seafood” may be ingesting levels of forever chemicals that could pose a health risk. PFAS stands for per- and polyfluoroalkyl substances. There are at least 12,000 used in everything from make-up to nonstick cookware. 

The study surveyed 1,829 adult and child residents of New Hampshire on their consumption of fishes and shellfishes. The researchers found that the most commonly eaten types of fishes contained 26 kinds of PFAS. 

Research into the health impacts of PFAS has linked them to conditions including high cholesterol, ulcerative colitis, thyroid disease, testicular and kidney cancer, and birth defects. They may also compromise the immune system.

High seafood diets

The people surveyed in the study ate more seafood than the typical American. The adults ate an average of 33.9g a day, and the children ate an average of 5g a day. Shrimps, haddock, and salmon were the types of fishes and shellfishes most frequently eaten. The animals were mainly caught in the Gulf of Maine.

Read more: What Is Aquaculture? Inside The Hidden World Of Fish Farming

The researchers acquired samples of fish sold in the region and tested them for PFAS. Among those detected was perfluorooctane sulfonate (PFOS), found in concentrations posing a potential health risk to high consumers of shrimps in particular. 

Following several major pollution events in Australia, Europe, and the US, the use of PFOS was eventually banned or restricted in most regions. But since forever chemicals, as the name suggests, don’t break down, PFOS remains in the environment.

The authors of the study said that though eating seafood has health benefits, these should be weighed against the risks posed by PFAS contamination. The growing popularity of the Atlantic Diet, which is high in fishes such as cod, may encourage people to eat more seafood.

PFAS in animal-based foods

PFAS can be ingested through all kinds of food. But several studies have found that animal-based foods are a particular route of exposure.

According to one recent study, people who consumer processed meats have higher levels of PFAS in their blood. Unprocessed pork also appeared to boost PFAS in the blood, suggesting that the pigs had high levels in their bodies.

The post A High Seafood Diet May Expose You To Large Amounts Of ‘Forever Chemicals’ appeared first on Plant Based News.

Read more: Healthy Plant-Based Diets Cut Sleep Apnoea Risk, Study Finds

The study, published in the Journal of Clinical Investigation (JCI), indicates that when the gut’s bacteria breaks down tryptophan, it produces a compound that induces an inflammatory response – thereby triggering rheumatoid arthritis (which primarily affects the joints) or spondyloarthritis (which affects the spine and joints).

Rheumatoid arthritis impacts up to one percent of the population, mostly women. It causes painful swelling of the hands, feet, and joints, or even deformities if left untreated.

“The microbiome – the bacteria in our gut – can break down tryptophan into byproducts,” explained Kristine Kuhn, study co-author and head of the University of Colorado’s Division of Rheumatology, in a release by UC’s Department of Medicine.

“Some of those byproducts are anti-inflammatory, but we’ve also associated some inflammatory causes of those products,” continued Kuhn. “We’re the first to highlight which products are contributing to inflammation, and how they are doing that.”

Read more: 9 Gut-Friendly Recipes Featuring Fermented Foods

A diet rich in ‘plant-based fibers’ might help

Tryptophan is an amino acid that naturally occurs in a variety of protein-dense, mostly animal-based products such as beef, lamb, pork, poultry, and dairy, along with certain plant-based foods like nuts, seeds, and legumes.

The body does not produce tryptophan but does require it in order to make melatonin (which supports healthy sleep) and serotonin (which affects pain, well-being, and sexual desire). The new study indicates that tryptophan is broken down into anti-inflammatory products by our bodies’ cells, but into inflammatory ones by bacterial cells.

Kuhn notes that the question of how to tip the balance so tryptophan goes towards the anti-inflammatory pathway rather than the one that increases arthritis risk is where research should go in the future. In the meantime, following a plant-based diet might help.

“A diet that’s rich in plant-based fibers and lean meats – this whole Mediterranean diet – seems to push the microbiome into a healthier state, so that you are getting the anti-inflammatory properties of tryptophan,” explained Kuhn. “The typical Western diet seems to go more toward the inflammatory pathway.”

While Kuhn’s study is breaking new ground, it’s not the first to link meat consumption with arthritis. Conversely, studies also indicate that eating more plant-based foods can alleviate the symptoms of rheumatoid arthritis, though the topic requires more research. Multiple studies have found that plant-based diets lower disease risk generally.

Read more: Mediterranean Diet Vs Plant-Based: Which Is Best?

The post Protein Found In Meat Linked To Increased Risk Of Arthritis appeared first on Plant Based News.

Read more: EU Making Animal Diets ‘Artificially Cheap’ With Subsidies, Report Finds

Deutsche Gesellschaft für Ernährung (DGE), or the German Nutrition Society, developed the new guidelines using a mathematical model that takes both sustainability and health into account. The guidelines include a “nutrition circle,” depicting each food by optimal amount.

According to the updated guidelines, a “healthy and environmentally friendly diet” is at least 75 percent plant-based. This is in keeping with a growing body of research that confirms plant foods are better for human health, the planet, and animals.

While the guidance has been celebrated by some, there has been some disappointment that it hasn’t gone further with its plant-based recommendation.

Read more: Meat-Eaters Prefer Not To See Animals On Meat Labels, Research Finds

Germany’s updated nutrition guidelines: less animal products, more plants

The new guidelines have reduced the recommended number of daily servings for dairy from three to two and advise that meat products – beef, pork, poultry, and sausage – should be limited to a maximum of 300g per week, plus 240g of fish.

(For context, the average American eats nearly a kilogram of red meat alone per week.)

In contrast, DGE’s updated guidelines suggest around 550g of fruit and vegetables per day, along with plenty of legumes – a first for the guide – along with nuts, seeds, potatoes, and other carbs. The guide also suggests emphasizing color, seasonality, and variety overall.

For people following a vegetarian or entirely plant-based diet, DGE suggests eating more of these key food groups in place of traditional meat and replacing dairy products with plant-based alternatives plus calcium, B12, and iodine supplementation.

Read more: Video Claiming Raw Milk Heals Lactose Intolerance Flagged As ‘False Information’

Most Germans already eating plant-forward diets

Meat eating has hit a record low in Germany, and it’s thought that around 10 percent of people living there now follow a vegetarian diet. In addition, over half (around 55 percent) of the population identify as “flexitarian,” meaning they already mostly eat plant-based foods.

“Germany really has fallen out of love with meat,” Anna-Lena Klapp, senior nutrition and health specialist at ProVeg International, told PBN. “It is an important and proper step that the DGE has decided to integrate both health and ecological aspects into its recommendations and to emphasize plant-based foods over animal-based foods.”

“However, the German guidelines still do not include plant-based alternatives,” continued Klapp. “FBDGs should help identify which plant-based alternative products can and cannot be part of a sustainable healthy diet.”

The updated guidelines undoubtedly emphasize plant foods – and recognize the impact of animal products – but they also still encourage the consumption of meat and dairy. In addition to including specific plant-based alternatives to meat and dairy, the guide also needs to recognize the true potential of low-impact plant-based staples like legumes to play a greater role in a sustainable and equitable food system.

“Structural changes are also needed so that people make healthier, more sustainable food choices,” added Klapp. “The German government has recognized that policies to encourage the growth of the plant-based industry, investment in research and innovation of alternative protein products, and incentives for farmers to move away from meat and dairy production are among the actions urgently needed to avoid climate breakdown.”

The post Eat At Least 75% Plant-Based Foods, Say Germany’s New Dietary Guidelines appeared first on Plant Based News.

Banana peel bacon is a creative vegan alternative to traditional bacon, made by marinating and then baking or frying strips of banana peel. This unique method of making plant-based ‘bacon’ uses all of the banana and aims to replicate the smoky flavor and crispy texture of bacon without the use of animal products.

Health benefits of banana peel

The health benefits of banana peel are underrated. In regards to nutritional value, banana peels are rich in dietary fiber, vitamins B6 and B12, magnesium, and potassium. They may contribute to improved digestion, heart health, and provide antioxidants. So, be sure to give them a try whether by making ‘bacon’ out of them or including them in smoothies or other dishes.

Bacon banana peel recipe

No ratings yet

Duration1 hr

Servings2 people

Ingredients

• 1 to 2 organic, ripe banana peels scrubbed clean (Optionally, you can do this recipe with 2 to 4 king oyster mushrooms as well)

Marinade

• ¼ cup soy sauce or gluten-free tamari
• 1 tbsp extra-virgin olive oil or vegetable broth
• 1 tsp apple cider vinegar
• ½ tsp smoked paprika
• ½ tsp garlic powder
• 1 tbsp nutritional yeast
• ½ tsp chopped fresh parsley
• 1 tsp maple syrup
• Sprinkle of salt

Instructions

• Preheat the oven to 200°C and line a baking sheet with a reusable baking mat or parchment paper.
• If you are using banana peels, use a spoon to scoop out (and discard) any leftover flesh on the inside lining. Slice the banana peels into about four strips per peel or the oyster mushrooms into thin strips, around 3⁄8 inch thick.
• Make the marinade: In a medium-sized dish, combine all the marinade ingredients and mix well. Submerge the banana peels or mushroom slices in the marinade and soak for 10 minutes to an hour, as you like.
• Transfer the marinated peels or mushroom slices to the prepared baking sheet. Brush with more marinade to coat.
• Bake for about 15 minutes, until crispy, flipping halfway through. Serve immediately.

Excerpted from PlantYou: Scrappy Cooking: 140+ Plant-Based Zero-Waste Recipes That Are Good for You, Your Wallet, and the Planet by Carleigh Bodrug. Copyright © 2024. Available from Hachette Go, an imprint of Hachette Book Group, Inc.

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The post How To Make ‘Bacon’ Using Banana Peel appeared first on Plant Based News.

Getting the right amount of vitamin C also helps the body heal any cuts or scrapes, and studies indicate it can have a positive impact on the immune system. If that isn’t enough to convince you of vitamin C’s importance, it can also help the body to absorb – and metabolize – other essential nutrients like iron, folate, and calcium.

With that in mind, we’ve chosen 20 of our favorite vegan, vitamin C-packed recipes.

What does vitamin C do?

Vitamin C (also known as ascorbic acid) is a nutrient that supports the growth and repair of tissues and cells throughout all parts of the human body.

It’s also an antioxidant, which means it helps protect against free radicals – molecules that are thought to contribute to the risk of chronic heart disease, diabetes, and cancer.  Furthermore, vitamin C helps support our teeth because of its impact on skeletal health.

Because the human body doesn’t naturally store vitamin C, we have to ingest it through the food that we eat daily. Severe vitamin C deficiency can cause serious health issues such as scurvy, but most people who eat a well-balanced diet get plenty from fruit and vegetables. 

You can also boost vitamin C through supplementation and multivitamins, if needed, but this can cause side effects and may not have the same benefits as ingesting it through food.

(Please note, this is intended as a guide only. If you are worried about your vitamin C intake or have questions about absorption, always contact a health professional.)

Which foods are high in vitamin C?

According to the National Institute of Health (NIH), the recommended daily allowance (RDA) for vitamin C is 75 to 90 milligrams (mg), while the UK’s National Health Service (NHS) suggests a minimum of 40 mg per day for adults aged 19 – 64.

Most animal-derived foods don’t contain much vitamin C, whereas plant-based foods like fruits and vegetables are generally rich in the essential nutrient.

Specific foods to emphasize for a vitamin C boost include citrus fruits like oranges and lemons, bell peppers, strawberries, blackcurrants, guava, kiwis, kale, broccoli, sprouts, potatoes, chili peppers, pumpkin, and the Australian Kakadu plum, which contains the highest concentration of vitamin C of any food – around 100 times more than oranges.

Vitamin C is widely thought to be best absorbed in a raw state and combined with iron. This is partly why it has become commonplace to drink a glass of orange juice with a breakfast of fortified cereal: the iron and the vitamin C are each aided in absorption by the other.

Another way to maximize absorption of vitamin C – or any essential nutrient – is to make sure you’re spreading it out over the day. For example, ensuring you include a vitamin C-rich ingredient in each of your meals or snacks rather than all in one go.

Severe vitamin C deficiency is fairly rare, however, only around nine percent of adults eat the RDA of fruit and vegetables overall, and a variety of studies have highlighted cost, availability, and preparation time as the primary barriers to produce consumption in the US.

20 vibrant vitamin C-packed recipes

If you are looking to maximize your veggie consumption – and boost your vitamin C intake – these 20 recipes feature many of the staple foods highlighted above, including sprouts, kale, lemons, strawberries, broccoli, and pumpkin. Let’s dive in.

Creamy tahini kale salad

The Viva! Vegan Recipe Club put this recipe together for a creamy tahini kale salad, but it’s easily customizable, which means you can add in any fruit or veggies you have on hand – or are craving right now – for extra flavors, textures, and nutrients.

A 100g portion of raw kale contains around 93 mg of vitamin C, which is just over 100 percent of the RDA. It also contains plenty of vitamin K and the antioxidant carotenoids lutein and zeaxanthin. Add a squeeze of fresh lemon juice for an additional boost.

Find the recipe here.

Butternut squash dhal

This recipe is ideal for boosting both iron and vitamin C together. Ashley Madden, the owner of Rise Shine Cook, combines red lentils with butternut squash, cashew milk, and spices for a nutrient-dense, warming, and filling meal. (Pair with fresh kale for some extra vitamin C.)

Find the recipe here.

Bean, kale, and lemon stew

This one is also easy to customize and various different beans can be swapped in or combined. Taken from Viva!’s new cookbook ‘Everyone Can Cook Vegan,’ it mixes the beans with kale and fresh lemon for protein, iron, and vitamin C, as well as K and A.

Find the recipe here.

Roast pumpkin and kale salad

With 10 different plant ingredients, plenty of fiber, iron, calcium, and around 10mg of vitamin C per 100g of pumpkin alone, this salad from Plantbaes is a fantastically nutritious weeknight meal option. Layers of flavor, unique textures, and lemony dressing to top it off.

Find the recipe here.

Pesto Brussels sprouts

For a unique and delicious take on brussels sprouts, try this recipe from the Happy Skin Kitchen. It combines the extremely nutritious (85 mg of vitamin C per 100g) brussels sprout with a fresh vegan pesto that swaps parmesan for nooch.

Find the recipe here.

Baked butternut squash with mushrooms

Rebel Recipes combines baked butternut squash with a flavorsome and nutritious mushroom filling in a unique and memorable dish. Topped with fresh thyme, toasted pine nuts, and a drizzle of extra virgin olive oil, this main works for any occasion.

Find the recipe here.

Creamy cauliflower casserole

Cauliflower is packed with vitamin C and this recipe from Rise Shine Cook owner Ashley Madden combines bite-sized florets with red onion, bell pepper, and olives along with a tahini and lemon sauce for a delicious and nutritious baked casserole.

Find the recipe here.

Kale, apple, and cashew cheese salad

Kale is packed with antioxidants, vitamin K, and vitamin C, as well as plant-based calcium. Happy Skin Kitchen created this recipe, and it includes a how-to section for homemade cashew cheese, complete with probiotics.

Find the recipe here.

Oil-free sautéed vegetables

Molly Patrick, AKA Clean Food Dirty Girl, created this recipe as an oil-free, veggie-packed side dish for all occasions. It combines soy sauce, liquid aminos, lemon juice, and lime juice for flavor, as well as dried herbs you likely already have ready in your pantry.

Find the recipe here.

Colorful lentil salad

Colorful, delicious, nutritious, and deceptively simple, this recipe from The Garden Party combines sweet mini peppers, tomatoes, and cucumber with the vegan pantry essential that is tinned green lentils. The blend of lentils and tomatoes means extra vitamin C, too.

Find the recipe here.

Garlic broccoli stir fry with chickpeas

Another simple one, this recipe from ElaVegan requires just one pan and can be ready in less than half an hour. It includes a delicious ginger sauce and also makes use of some store cupboard staples like smoked paprika, stock, and cayenne pepper.

Find the recipe here.

Curried Brussels sprouts

Don’t fancy broccoli? This recipe for curried Brussels sprouts also takes less than 30 minutes to prepare and was created by Cooking With Parita. Serve with practically any main as a spicy side and garnish with some fresh chopped coriander.

Find the recipe here.

Chinese orange tofu and broccoli

This vegan twist on a Chinese takeaway classic is packed with tofu as well as vitamin C. PlantBaes combines extra firm tofu with plenty of broccoli for a nutrient-dense and satisfying meal – perfect for a healthy post-gym dish or a Saturday night fakeaway.

Find the recipe here.

Creamy brussels sprout lasagna

Rainbow Plant Life’s creamy brussels sprout lasagna provides an unexpected, delicious, and nutritious spin on the oft-maligned green vegetable. It’s packed with vitamin C as well as protein, thanks to the creamy tofu “ricotta” sauce.

Find the recipe here.

Strawberry avocado toast with balsamic glaze

Blending savory and sweet, this recipe from Gabriel Miller is quick and nutritious but feels – and looks – extravagant. The sweetness of the strawberries and the glaze is softened by the creaminess of the avocado for a deceptively simple and moreish breakfast.

Find the recipe here.

Strawberry tart

Strawberries are rich in vitamin C, manganese, folate (B9), and potassium. They are also one of the most popular varieties of fruit, according to YouGov. This recipe from Olive Wood Vegan combines sweet strawberries with a creamy custard layer and delicate pastry crust.

Find the recipe here.

No-bake lemon cheesecake

SoVegan’s no-bake lemon cheesecake is creamy, light, and zesty. With an ingredients list that includes five lemons, it’s also rich in vitamin C.

Find the recipe here.

Strawberry and banana smoothie

With just three main ingredients, this smoothie from The Plant Riot makes for a quick breakfast or a healthy dessert. A delightful pink color, the combined strawberries, bananas, and soy milk make for a vitamin-rich and luxurious drink.

Find the recipe here.

Lemon tart with fresh strawberries

Combining the vitamin C-rich lemons and strawberries of the previous two recipes, this tart from Naturally Zuzu is as beautiful as it is delicious.

Find the recipe here.

Easy strawberry galette with whipped cream

This dairy-free dessert from Viva!’s Vegan Recipe Club is quick, simple, and requires just a few different ingredients. “Galette” is a French culinary name for dishes with a pastry base, including either sweet or savory options. In this instance, the pastry is topped with whipped cream and fresh strawberries for a significant portion of vitamin C.

Find the recipe here.

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The post 20 Vibrant Vitamin C-Packed Recipes appeared first on Plant Based News.

Sales dropped significantly during the early days of the COVID-19 pandemic alongside decreased socializing and increased mask-wearing. They still haven’t recovered.

AP News recently reported that while chewing gum sales have begun to bounce back a little, growth remains very slow, with an increase of just one percent in the US last year (For context, gross US gum sales from 2023 were 32 percent fewer than 2018).

Globally, the story is much the same. Worldwide sales went up by five percent in 2023 to more than USD $16 billion, but that total is still 10 percent lower than it was back in 2018. 

While the pandemic is irrefutably still affecting many people, the World Health Organization (WHO) notes that the “global emergency” it caused has at least paused, and socializing, commuting, and working – while irrevocably changed – are happening once again.

But people have still not returned to buying chewing gum as they once did, and the reasons are not quite as simple as economic post-pandemic malaise.

When was chewing gum invented?

Chewing gum sales might be falling right now, but our shared history with the chewy food goes back a long way. Chewing gum is thought to have evolved simultaneously and independently across different early civilizations during the Neolithic period.

A chewing gum-like substance called mastiche – derived from the bark of the mastic tree – was enjoyed by the Ancient Greeks, while actual physical evidence of chewed birch bark tar from around 5,000 years ago was found in western Finland, complete with tooth prints. 

Archaeologist Jennifer P. Mathews told Smithsonian Magazine that chewing gum has been present on the American continent for hundreds of years as chicle – the resin of the evergreen sapodilla tree, found in southern Mexico and Central America.

The Mayans and the Aztecs collected this resin to make a chewable substance, which they recognized freshened breath, quenched thirst, and temporarily satiated hunger, three of the main marketing points of modern gum. Interestingly, the Aztecs also viewed the public chewing of gum as socially unacceptable, a cultural attitude echoed in the modern world.

More recently, Northern Native American cultures chewed spruce tree resin, something that European colonizers were quick to take up, appropriate, and capitalize on in the early 19th century, resulting in the first-ever commercial gum: The State of Maine Pure Spruce Gum.

Modern chewing gum gained global popularity when it was supplied to American GIs during World War II and after they traded with locals when stationed overseas. It enjoyed popularity as a symbol of rebellion from the late 1950s, which arguably continued until sales first began to decline in the early 2000s.

Why are people buying less chewing gum now?

As noted above, gum was decreasing in popularity long before 2020. Between 2010 and 2014, US-based gum sales fell 11 percent amid changing cultural attitudes and increased competition. However, the pandemic undoubtedly fast-tracked its plummeting sales.

The decisive popping of chewing gum’s bubble over the last few years is likely due to a combination of intersecting factors, undoubtedly including the impact of the pandemic on socializing, but also extending to people’s now-altered spending habits in the “new normal.”

For example, COVID-19 accelerated a global shift towards online shopping. Simultaneously, around 38 percent of Americans have decreased the amount they spent on impulse purchases. Though impulse buys are commonplace online, too, supermarket layouts encourage last-minute purchases by the checkouts, which digital consumers are bypassing.

Chewing gum is notably one of the most common impulse buys. In fact, around 65 percent of all gum sales are reported as impulse buys by industry leader Mars Wrigley. (If you think of your local grocery store, you can likely picture the shelves of gum by the cashier.)

Other factors in diminished gum sales include growing numbers of people more closely observing their consumption of refined sugar, and a simultaneously increasing wariness of the artificial sweeteners which so frequently replace it in gum and other confectionery.

Another health concern is plastic, which consumers are also increasingly conscious of. Many varieties of chewing gum are still made using polyvinyl acetate (PVA) or polyethylene (PE), which can be found in glue, tape, plastic bags, and bottles as well as gum.

How chewing gum affects health and the environment

Both PVA and PE can take hundreds of years to decompose and are considered harmful to the environment. It has been estimated that the average person ingests around one credit card’s worth of plastic per week, or 50 carrier bags’ worth in a year.

Many people are also concerned about the environmental – and aesthetic – impact of gum as litter, and the charity Keep Britain Tidy estimates that 87 percent of UK streets are stained with discarded pieces. It costs approximately GBP £7 million (over $8.8 million) per year to clean up. A single piece costs just three pence to produce but 10 pence to remove.

All sales, importation, and distribution of gum have been banned in Singapore for over 30 years now for this very reason, and some argue that the same restrictions should be introduced elsewhere. In 2021, the UK government announced a litter-picking scheme led by Keep Britain Tidy and funded by gum manufacturers to try and tackle the issue.

“The stains of discarded chewing gum are a blight on our communities, spoiling our streets and wasting millions of pounds of taxpayers’ money,” noted former Environment Minister Rebecca Plow in a government statement about the scheme.

What are the benefits of chewing gum?

Many major manufacturers are abandoning the chewing gum market altogether in response to ailing sales. In 2022, Mondelez International sold its US, Canadian, and European brands, while Mondelez has said that it will likely shift resources towards more profitable sectors.

The Ferrara Candy Co, which has been producing the previously ubiquitous Super Bubble and Fruit Stripe gums for over 50 years, recently announced that it had quietly ceased production of those brands in 2022. Spokesperson Brian Camen told Food Dive that the decision was made after considering consumer preferences, patterns, and brand trends.

The remaining major brands are searching for a fresh way to reach new consumers, and Mars Inc. – owners of the now 133-year-old Wrigley company – is now promoting its top sellers as tools for mental well-being, relieving stress, and aiding concentration.

Interestingly, this is something that many people already use gum for, including autistic folks who use the repetition of chewing as a form of stimming, and some with ADHD who chew gum to aid concentration. More broadly, there is a growing body of evidence that suggests gum can reduce anxiety and stress while aiding attentiveness.

From a marketing angle, promoting gum as a wellness tool is also nothing new. In fact, Wrigley’s used a similar tactic in 1916, encouraging consumers to chew gum to “steady your stomach and nerves,” or when work begins to “drag.”

Is there healthy and sustainable gum?

The global health and wellness industry itself is growing rapidly as more emphasis is placed on the concept of lifestyle as preventative medicine. A release by the nonprofit The Global Wellness Institute noted record profits for the sector in 2023 at $5.6 trillion, and forecast considerable growth in the form of $8.5 trillion by 2027.

Outside of the major brands such as Mars Wrigley, there are already many smaller companies producing health and environmentally conscious products free from sugar, plastic, and non-vegan ingredients. These include True Gum, Milliways, Nuud, and Chewsy.

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The post Chewing Gum Sales Are Plummeting – Here’s Why appeared first on Plant Based News.

The analysis, which was commissioned by the Mamavation blog and carried out by an Environmental Protection Agency (EPA) certified lab, found that nine out of 11 (81 percent) of the most popular sandwich bags showed high levels of a PFAS marker.

While the USDA allows for much higher levels of individual PFAS in plastic packaging than those found by this new analysis, Environmental Defence Fund researcher Maricel Maffini told the Guardian that the FDA is still basing regulations on “outdated science.”

“The more we look into PFAS, the more we know there is not a safe level, and the [FDA’s limits] don’t correspond with the science and knowledge we have of these chemicals,” said Maffini.

What’s the problem with PFAS in plastic sandwich bags?

According to the National Institute of Environmental Health Sciences, PFAS (per- and poly-fluoroalkyl substances) are a large and complex group of synthetic chemicals that have been used in everyday household products since the 1950s.

PFAS do not degrade easily, with some taking over 1,000 years to break down, hence the nickname “forever chemicals.” Like microplastics, they are now ubiquitous.

Over time, PFAS leaks into the water, soil, and even the air. Repeated human exposure can cause blood levels to increase, and potential negative health impacts include liver damage, a compromised immune system, and certain cancers.

Studies have notably found PFAS in the blood of more than 97 percent of Americans, and in just the last week multiple lawsuits over PFAS contamination have reached the news.

Also within the last week, New Scientist published a new analysis on the presence of PFAS in cookware and food-related products, and Japan’s Hokkaido and Hyogo universities announced new studies on the health impacts of PFAS, as reported by Japan Times.

Mamavation, described by founder Leah Segedie as a blog for “empowering women through eco-wellness,” has previously covered some of the other common household sources of PFAS such as water, contact lenses, dental floss, and non-stick cookware.

According to Mamavation’s summary of the new analysis, sandwich bag brands containing PFAS included Boulder, Complete Home, Great Value, If You Care, Lunchskins, Meijer, Target, and Walgreens. However, both Ziploc brand sandwich bags and Debbie Meyer green bags did not show any PFAS markers.

To cut down on PFAS exposure, environmental and health advocates suggest using glass containers instead of plastic, replacing non-stick pans with steel or cast-iron alternatives, and swapping single-use plastic bags for reusable ones wherever possible.

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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.

A new report by health campaign group Action on Salt has found that, on average, plant-based cheese contains more salt than hard-pressed dairy cheeses like cheddar.

Media reports have emphasized the apparent unhealthiness of plant-based cheese. Meanwhile, they have downplayed the unhealthiness of the dairy cheeses analyzed by Action on Salt.

Is there really cause to be worried about your health when eating vegan cheese? Here, we dig into the report’s findings and the reasons that plant-based cheese may be better than dairy cheese.

Salt and fat

According to Action on Salt, per 100g, plant-based cheeses contain 1.91g of salt on average. This ranges from 1.25g at the low end and 2.5g at the high end. The saltiest dairy cheese is string cheese with 1.8g of salt. Cheddar, which accounts for more than half the cheese consumed in the UK, has an average of 1.77g of salt per 100g. 

Plant-based cheese was also found to be very slightly higher in saturated fat on average than dairy cheeses, at 21.4g per 100g. Lancashire cheese had the same saturated fat content, while Red Leicester and Double Gloucester had 21.2g and 21.3g respectively. Cheshire, Cheddar, and Caerphilly all had more than 20g of saturated fat.

Adults shouldn’t consume more than about 6g a day. Having a diet high in salt is bad for your health, as it can cause high blood pressure, raising the risk of heart disease and stroke. Eating a diet high in saturated fat is linked to higher levels of “bad” cholesterol, which also increases the risk of cardiovascular disease.

One serving – about 30g – of a salty vegan cheese, like Tesco’s Plant Chef Alternative to Mature Cheddar, contains 0.75g of salt. That’s 13 percent of an adult’s reference intake (RI). The Plant Chef cheese is also on the high end for saturated fat content, providing 35 percent of the RI. Some dairy cheeses provide similar levels of salt and saturated fat in one serving.

Does that mean plant-based cheese is unhealthy?

Plant-based cheeses can be made out of a lot of different ingredients. This means that their nutritional profiles can vary hugely.

Many vegan cheeses currently on the market are clearly not particularly healthy. Unlike plant-based milks, very few are fortified with nutrients such as calcium and vitamins. 

Coconut oil is currently the most common ingredient used to make plant-based cheeses sold in supermarkets. This explains the high saturated fat content found in many of those analyzed by Action on Salt. 

Vegan cheeses made from other ingredients are much lower in saturated fat. These include ones made from cashews and almonds, which contain 0 to 1g per serving. Cashew-based cheeses are also more likely to be low in salt and higher in protein, with about 3g of protein per 30g serving.

Compared to dairy-based cheddar, cashew-based cheese has about half the protein, but far less saturated fat and less salt.

Plant-based cheese can be made healthier

Though few vegan cheeses are currently fortified, they can in theory be made into a source of calcium and vitamin B12 through fortification. The range of salt levels found in plant-based cheese also indicate that they could be made less salty by manufacturers, or low-salt ranges could be produced.

Research is being done into making vegan cheeses healthier using legumes as a base ingredient. One company is developing cheese made from yellow split peas and using a method that involves minimal processing to maintain nutritional quality. 

It’s also possible to make vegan cheese at home that can be healthier as you can control what ingredients it includes. For example, homemade vegan cheese can be made using sunflower seeds, which are rich in vitamins, minerals, and heart-healthy fatty acids. 

Dairy cheese is not that healthy either

Dairy cheese is a source of protein and calcium, which is why it is sometimes described as healthy. But due to its high salt and saturated fat content, nutritionists typically recommend limiting how much you consume. 

Action on Salt’s report shows that many dairy cheeses – particularly highly popular cheddar – are too high in salt. As with plant-based cheeses, manufacturers of dairy cheese can lower the salt content, which Action on Salt is urging them to do. But in the meantime cheese remains a source of significant salt intake in many people’s diets.

The saturated fat content of many dairy cheeses is also problematic. Nutritionists often recommend limiting consumption of cheese or eating low-fat alternatives. 

Vasanti Malik, nutrition research scientist with the Harvard T.H. Chan School of Public Health, has previously said that people should “keep in mind that eating a well-balanced diet that includes plenty of green leafy vegetables and nuts can better help you get the calcium and protein you need rather than relying too much on dairy.”

Why eat plant-based cheese? 

Plant-based cheese is not necessarily a health food, but it is not inherently unhealthy either. Action on Salt and media reports point out that many vegan cheeses on the market are not particularly healthy despite their “health halo.” This health halo refers to consumer perceptions that plant-based alternatives are automatically healthier. This is why there is backlash against plant-based products when their nutritional qualities fall short of people’s expectations.

But plant-based alternatives to animal products are not typically made to be health foods. They are intended to fill the role of many already unhealthy animal products such as burgers, sausages, cheese, and ice-cream without harming animals and with far less impact on the environment. For people who are concerned with eating healthily, a wholefoods plant-based diet has been shown time and again to have the greatest health benefits.

So, what are the reasons beyond health to choose plant-based alternatives over dairy cheese?

Environmental benefits

Dairy has a significant environmental footprint. Cheese emits 23.88kg of greenhouse gases per kilo. A report by the Institute for Agriculture & Trade Policy (IATP) found that the world’s 13 biggest dairy companies combined emit the same amount of greenhouse gases as the whole of the UK.

Dairy is also highly polluting, causing nutrient runoff from animal manure into waterways. The UK’s dairy cows produce around 50 billion liters of manure a year, much of which gets spreads onto fields as fertilizer. In 2021, the dairy industry was linked to at least 150 river pollution incidents from manure.

Plant-based cheeses, by comparison, can have much lower emissions and cause far less pollution. The main ingredient to watch out for from an environmental perspective is palm oil, which is used in some but not all plant-based cheeses. 

Coconut oil is not associated with large-scale deforestation like the palm oil industry is. But consumers who are worried about eating coconut products can opt for cheeses made of nuts or legumes instead.

Animal cruelty

Cheese production relies on a cycle of forcibly impregnating cows and taking their calves from them shortly after birth. This is known to cause distress to both mothers and calves.

As male calves are not useful to the dairy industry, they are often shot in the head at just a day old. Some farms in the UK have now have moved away from this practice due to stricter rules imposed by retailers and farm certification scheme Red Tractor. Instead, calves are often sent to calf dealers who send them on to slaughter or to be raised for beef. 

Some calves born in other countries end up being exported and slaughtered abroad. Ireland exports hundreds of thousands of calves across Europe each year to be reared for veal on journeys lasting as long as 61 hours.

As for plant-based cheeses, there may be reason to worry about coconut oil-based ones. If the coconuts were harvested in Thailand, it’s possible they were picked by captive monkeys forced into labor. If it’s not possible to find out where the coconuts came from, you can opt for cheeses made from other ingredients.

More like this:

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• Could The ‘Third Wave’ Of Vegan Cheese Move Flexitarians Off Dairy?
• Vegan Cheese: What Is It, What’s It Made Of, And Where Can You Buy It?

The post The Vegan Cheese ‘Health Warning’ – Is There Really Cause For Concern? appeared first on Plant Based News.

Created by Alice Johnson, a PhD scientist, Marlana Malerich a food systems consultant, and Sonalie Figueiras, a journalist and editor of Green Queen Media, the guide considers what UPFs are, whether consumers should be worried about them, and why the media is obsessed with the label.

The informative Q&A-style tool seeks to clarify some of the confusion around UPFs. It also aims to help consumers make healthier food choices. For the authors, “the ultimate goal of this guide is to provide context and nuance to the conversation.”

What are UPFs?

The term “ultra processed” has become commonplace in recent years. At the same, it is also increasingly causing confusion. Often used as a synonym for “unhealthy,” the term lacks a clear nutritional definition. This has led to some in the meat industry to weaponize the label in order to confuse people about the health benefits of plant-based food.

The concept of UPFs comes from a system called “Nova.” The new guide explains that a Brazilian team led by Dr Carlos Monteiro created Nova in 2005. They defined UPFs as “cheap industrial sources of dietary energy and nutrients plus additives, using a series of processes.”

In short, the term’s origin refers to a food item’s level of processing, rather than its nutritional value. The concept, coined before the rise of plant-based meats, does not therefore assess impacts on health. As such, it lacks the ability to say whether or not a food (or food type) can be part of a healthy diet.

Are plant-based meats ultra processed?

As the Green Queen guide explains, one study from 2023 found that around 40 percent of chosen plant-based products could be called “ultra processed” using the Nova system.

However, not all UPFs are equal. Unlike processed meat, which has been shown to cause cancer, plant-based meats generally have a more positive nutritional profile. Indeed, a major study of 266,666 people suggested that plant-based meats are not linked to a greater risk of cancer, heart disease, and type 2 diabetes.

The meat industry has tried to slow down the growing movement towards healthier and more sustainable plant-based food using the “ultra-processed” label, along with other misinformation.

“Plant-based meats are a broad category with many differences in terms of nutrition and ingredients used,” the guide points out. As such, judging them as a whole can result in “misleading and inaccurate conclusions.”

A recent paper by food systems researcher Jenny Chapman agrees. In it, she urged nutrition scientists to stop using the term “ultra processed” when describing plant-based meat alternatives.

The Beyond Burger case

A common scapegoat of the UPF generalization is Beyond Meat. Using the example of Beyond, meat industry figures have gleefully spread the myth that plant-based food is “unnatural” and lacking nutritional value.

In fact, even the demonized Beyond Burger can be a good choice as a swap for meat. With 35 percent less total fat, 35 percent less saturated fat, and fewer calories than a beef burger, Beyond Burger is a healthier way to enjoy some unhealthy food.

A single Beyond Burger also contains 20 grams of protein, which is similar to a meat patty – or around 40 percent of an average person’s daily protein needs.

Crucially, as the company itself states, processed plant-based meats should not come at the expense of whole foods. “We don’t suggest our plant-based proteins are swaps for whole fruits and vegetables,” writes Beyond.

The Green Queen guide also discusses Quorn, which is low in fat, high in fiber and has equal protein bioavailability and zinc to meat.

What are the guide’s key takeaways?

As well as adding nuance to a confusing area of nutrition, the guide has several takeaway messages.

First, the classification system for UPFs is not based on nutritional values. When this system was devised, moreover, most plant-based meat alternatives did not exist.

Second, understanding what goes into food is not as simple as three little letters. For example, animal products are not required by law to reveal processing steps involved in meat production.

Third, not all vegan meats are the same. In any case, research has repeatedly shown that the healthiest diet is whole food plant based, including vegetables, nuts, seeds, beans, legumes and fruits.

“The diverse nutritional profiles of the whole product challenge a simplistic categorization of foods as UPF,” the guide concludes.

You can read the full guide here: The Complete Ultra-Processed Foods and Plant-Based Meat FAQ Guide: Everything You Need To Know

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The post New ‘Ultra-Processed’ Guide Answers All Your Questions On UPFs appeared first on Plant Based News.

For most people, the decision to go vegan falls into one of three categories – to minimize animal suffering, improve their health and fitness, or protect the planet. But these reasons are not mutually exclusive and your initial incentive may well have been a combination of all three. People also often find that perhaps they began making the switch to veganism for one reason but then having learnt more about the other benefits, they end up feeling more closely aligned with another. The fact is, these are all great reasons!

For the animals

Without a doubt, farmed animals are the most abused animals on earth – slaughtered in their billions to satisfy the world’s insatiable desire for meat, dairy, fish and eggs. Cruelty and suffering are endemic across the board; whether grass-fed, free range, organic, or intensively reared.

Although freedom from hunger, thirst, malnutrition, pain, injury, disease, discomfort, fear, and distress, as well as the freedom to express natural behaviours, are all protections enshrined in animal welfare laws in many countries, including the UK, the reality is that none of these freedoms can ever be adequately met in farming systems designed to prioritize profits over welfare.

Take chicken for instance, Britain’s favourite meat. These birds are selectively bred to rapidly gain weight in the shortest possible amount of time. They grow so abnormally large that their bodies cannot cope with the strain and they suffer from a whole host of painful health conditions as a result – including heart defects, lameness, broken legs, green muscle disease and organ failure.

The lives of broiler chickens, often referred to as Frankenchickens, are in fact, so brutal that campaigners have launched a high court challenge over the legality of fast-growing breeds. They argue that the genetic selection of modern broilers, growing 400 per cent faster than their wild ancestors, has such a detrimental impact on the bird’s health and welfare that it contravenes UK law.

Despite the case failing the first time around, there’s hope that the Court of Appeal will see sense and rule in favor of ending such needless suffering.

For your health

When it comes to health, there is a wealth of scientific research that shows vegans have a significantly reduced risk of developing heart disease, type 2 diabetes, dementia, and some cancers, as well as lower cholesterol and increased energy levels. Eric Adams, a prominent US politician and former police officer, currently serving as the 110th mayor of New York City, is just one notable advocate of going vegan for your health, claiming a plant-based diet not only reversed his type 2 diabetes but also restored his vision.

Whilst it’s certainly possible to be an unhealthy vegan, studies have shown that vegans generally eat better than other dietary groups and have friendlier gut bacteria – which can have a huge impact on health. Balanced, wholefood vegan diets are packed full of vegetable protein, fibre, complex carbohydrates, minerals, good fats and vitamins; including B12 when sufficiently supplemented.

Yeast extracts, plant-based milks, yoghurts, desserts, breakfast cereals and spreads, that are fortified with B12 are all good vitamin sources, but supplementing ensures you’re getting at least 50 micrograms per day, which is vitally important.

It’s a misconception that meat and dairy products naturally contain B12, they don’t. Farmed animals are fed a B12 supplement too, which consumers absorb second-hand. But what the animal agricultural industry fails to inform us is that meat products now contain substantially less B12 than they did in the 1990s. Also, B12 absorption declines with age. So, regardless of diet, most people would benefit from taking a B12 supplement, particularly as they get older.

For our planet

As for the planet, world-leading experts agree that our dietary habits are one of the main causes of climate breakdown. Animal farming, including growing feed for farmed animals, contributes a whopping fifth of all global greenhouse gas emissions and is actively fuelling the climate crisis – driving deforestation; air pollution; desertification; water shortages; and wildlife loss. The impact of what we eat is far-reaching and if we fail to slow the progression of climate chaos, global temperatures will soon surpass 1.5C above pre-industrial levels and life as we know it may never be the same again.

Right now, we’re on track for around 2.5C warming by the end of the century, the deadly consequences of which we’re already experiencing – soaring heatwaves, unprecedented wildfires, disastrous floods and mass wildlife extinction. Yet, the UK Government is seriously failing to meet its climate commitments and there is still no mention of dietary change in our environmental targets.

Researchers from Oxford University have highlighted the significant role the food on our plate plays in deciding the fate of humanity. One boldly claimed that “going vegan is probably the single biggest action an individual can take to reduce their impact on the planet”, while others found that by switching to a vegan diet, an individual can reduce their food-related climate heating emissions by up to 75 per cent and their impact on wildlife destruction by 66 per cent.

Staying vegan beyond Veganuary

That’s a lot to keep in mind there! So, now you’ve had your reminder about the whys to go vegan, you might just need a bit more support with the how. Well, let Viva! help you! Our website offers a wide range of resources from how to plan your meals and eat vegan on a budget to which documentaries to watch and where to meet new vegan friends. You’ll also find links to Viva!’s own week- or month-long meal plans (v7 and v30), as well as our Vegan Recipe Club (and incredible new cookbook!) for more mouth-watering inspiration to help you stay committed to being vegan through Veganuary and beyond.

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The post Completed Veganuary? How To Live Vegan All Year appeared first on Plant Based News.

There are lots of different types of edible seaweed, with some eaten fresh and some dried. It generally has a savory, salty flavor, and can be used in many dishes including soups, salads, and stir-fries.

But seaweed’s potential uses go far beyond the culinary. It can be turned into fabric and plastic and could even be used as medicine and to make fuel.

What types of seaweed can you eat?

There are thousands of species of seaweed drifting in the world’s oceans, broadly categorized as green, red, and brown (often called kelp). But only a handful are good to eat.

Among them are nori, a red seaweed, is the dried type you find wrapped around sushi. Wakame is a brown kelp often used in salads and soups. Dulse is a purplish seaweed popular in Ireland and can be used to make vegan bacon.

The various types of edible seaweed have different flavors and textures. Some are richer in certain minerals and vitamins than others, but all have some broad health benefits in common.

Health benefits of seaweed

Does seaweed contain protein?

Green and red seaweeds tend to have higher protein content than brown seaweeds, but all contain the nine amino acids that humans need to get from food. Some types also have higher concentrations of certain amino acids. Generally, seaweed is a good source of glycine, arginine, alanine, and glutamic acid, but not so great for lysine and cystine.

On a gram-for-gram basis, the protein and amino acid contents of seaweed is comparable to those of beef. Red seaweeds are similar to eggs and soybeans in terms of protein content. This does not mean that seaweed is a viable source of protein, however. Nutritionist Veronika Prošek Charvátová MSc, researcher at Viva!, tells Plant Based News: “Seaweed is usually high in protein but we don’t consume large enough amounts to call it a significant source.”

What’s more, eating too much seaweed can raise iodine levels too high, interfering with thyroid function. Heavy metals from the marine environment can also accumulate in seaweed, so overconsumption should be avoided.

Thyroid function support

In the right quantities, seaweed can support healthy thyroid function due to its iodine content. The hormones produced by the thyroid regulate metabolism, protein synthesis, and development in children. 

“Edible seaweed is an excellent source of iodine – an essential mineral – because it absorbs it from seawater,” says Charvátová. “It’s the only reliable source of iodine in a vegan diet so it’s a good idea to make it a staple. All edible seaweed, apart from the freshwater species spirulina and chlorella, when eaten as a part of a meal such as sushi, soup or seaweed sprinkles, provides a good dose of iodine.”

Adults need around 150 micrograms of iodine a day. A 10 gram serving of dried nori provides 232 micrograms – 155 percent of the recommended daily intake. 

Iodine deficiency isn’t generally a problem for most people in wealthy countries where a lot of animal products are consumed. But vegans can benefit from the iodine provided by seaweed. 

Charvátová urges caution when it comes to some seaweed and iodine, however. Kelp is “exceptionally high” in iodine (with 2,000 micrograms in a tablespoon), meaning it should be used “sparingly.”

“Excess can disrupt thyroid function, leading to weight gain, hypothyroidism or hyperthyroidism,” she says. “Intakes of up to 500 micrograms a day are unlikely to cause any harm but don’t go any higher.”

Vitamins and minerals: does seaweed contain B12?

Seaweed is full of vitamins and minerals including vitamins A, D, E, and C, calcium, potassium, magnesium, and iron. The mineral levels in seaweed can be 10 to 100 times higher than they are in vegetables that grow on land. Some types of seaweed also contain vitamin B12, but this doesn’t mean you should rely on it for your intake of this.

“When it comes to B12, nori and chlorella contain some but levels vary, with some samples containing none, so these seaweeds aren’t reliable sources,” says Charvátová. “Some foods, including spirulina, contain so-called B12 analogues – molecules that are almost the same as B12 but not quite. The analogues are dangerous because they can block your B12 receptors and prevent the real B12 from being absorbed. If you take spirulina, have your B12 supplement at a different time to make sure enough is absorbed.”

The types and amounts of vitamins and minerals found in seaweed depends on the species. Other factors influencing the nutrient content of seaweed is the region where it grows and the season in which it is harvested.

Fiber

Fiber is important for digestive health, but lots of people have too little of it in their diet. Seaweed is high in a diverse range of fibers. Some of these have been extracted for a long time for use as a food additive, such as carrageenan. But they have not yet been isolated for use as a dietary supplement.

The carbohydrates in seaweed also contain prebiotics, which are good for your gut microbiome.

Omega 3

Seaweed can be a great source of healthy fatty acids omega 3 and 6. Wakame in particular has been found to be rich in omega 3. 

Omega 3 is important for heart health and can be underconsumed compared to omega 6. Fish is usually recommended as a source of omega 3 but certain types of seaweed offer a good plant-based alternative.

Charvátová advises plant-based eaters to not reply on seaweed as their only source of Omega 3, however. “To get significant amounts from seaweed alone is not feasible so if you’re looking to boost your omega-3 intake, you might want to look for algae-based supplements,” she says. “These contain algal DHA – the type of omega-3 fat our bodies need and can directly use.”

How to get more seaweed in your diet

If you live in a coastal place where edible seaweed grows, you’ll have easier access to seaweed that can be eaten fresh. It’s more readily available elsewhere in dried form, as it keeps longer and can be transported. Some dried types, like nori, are meant to be used dry, but others can be rehydrated.

Salad and poke bowls are an easy and tasty way to prepare seaweed at home. You can buy dried kelp and soak it for 15 minutes to make a seaweed salad as in this recipe. Nori flakes are a great garnish for poke bowls packed with vegetables and plant-based protein as in this poke bowl recipe.

Making vegan bacon with dulse is easy, if you can get your hands on some dried dulse which can then be rehydrated. When you fry it, it becomes crunchy and apparently already tastes like bacon.

Seaweed snacks are becoming popular, such as seaweed crisps, thins, and even jerky. It’s also possible to buy supplements made with seaweed, including as a specifically plant-based omega 3 supplement. 

But experts have warned that health claims about seaweed products are often not substantiated by evidence. This is due to a lack of human trials to test the health benefits and risks of consuming seaweed. Nor is there much regulation to make seaweed product manufacturers to disclose mineral, iodine, or heavy metal content. They are not required to provide guidance on the amount of whole seaweed products that it’s safe to consume.

Other uses of seaweed

Some companies make fabric out of seaweed – thought to be a sustainable alternative to other raw materials used in textiles such as cotton.

SeaCell, made by a company based in Florida, US, is made from Knotted Wrack, a brown species of seaweed found on rocky shores in the British Isles and elsewhere. The cellulose in the seaweed is broken down and made into fibers that are spun into yarns.

Plastic is another material that can be made from seaweed. In 2022 a UK company won £1 million in Prince William’s Earthshot Prize for making a seaweed-based plastic alternative. Notpla products include a coating for takeaway boxes and a rigid plastic alternative.

Researchers have devised a way to make biofuel from seaweed that washes up on beaches. In particular they have focused on invasive seaweed species such as Sargassum. This brown seaweed has inundated beaches in North and South America since 2011, likely due to pollution from agricultural raising nutrient levels in the water.

Seaweed has long been valued for its medicinal properties, but more recently it is being investigated for use in pharmaceuticals. The bioactive compounds in seaweed have been found to kill bacteria and viruses in humans. In future, it could be used to replace some antibiotic drugs, which are losing effeicacy due to antimicrobial resistance.

Environmental benefits

Seaweed is purported to be a non-toxic way to make materials and fuel that uses very little natural resources. As seaweed grows easily and abundantly it is considered a renewable resource.

Farming seaweed can reduce eutrophication by removing excess nutrients from the water and producing oxygen in return. It absorbs even more carbon dioxide than trees do as it grows and doesn’t require pesticides or fertilizers. Crucially, it also requires no land, and can provide habitat and nutrients to marine animals.

Not all uses are benign

Among seaweed’s many properties is its ability to inhibit methane production in cows’ digestive systems. The meat industry has seized on findings from several studies showing that adding seaweed to cows’ feed can reduce the methane they produce by up to 80 percent.

The problem with this climate “solution” is that seaweed feed additives can only realistically be administered to cows in feedlot conditions, where diet is controlled. Cows produce most of their methane while grazing on pasture. So farming cows would need to become much more intensive for seaweed to meaningfully reduce their methane emissions.

Seaweed is also used increasingly as feed for farmed fish. As it is considered a sustainable crop to cultivate, this can help the aquaculture industry to greenwash its activities. Meanwhile, it is “catastrophic” for fishes, according to campaigners, and severely pollutes the marine environment.

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The post The Wondrous Benefits Of Seaweed appeared first on Plant Based News.

Researchers tracked almost 50,000 women between 1984 and 2016 to assess whether they experienced “healthy aging”. They defined this as “being free from 11 major chronic diseases, having good mental health, and not having impairments in either cognitive or physical function.” They found that women who ate larger quantities of plant-based protein in midlife had “higher odds of healthy aging.”

The study, led by Andres Ardisson Korat and published this week in The American Journal of Clinical Nutrition, adds to a growing body of research that links plant-based foods to better health outcomes.

Plant-based protein linked to healthy aging

In the study, women who ate more plant-based protein such as beans and legumes in midlife had a significant reduction in heart disease, cancer, diabetes, and cognitive decline.

In total, only 7.6 percent of participants met the researchers’ definition of healthy aging. Those who followed diets rich in plant-based proteins were associated with a 46 percent higher likelihood of healthy aging. Meanwhile, higher consumption of animal protein was linked with a 6 percent fall.

Live well for longer

The research also highlighted that plant-based proteins contribute to lower LDL (sometimes known as “bad”) cholesterol, blood pressure, and insulin sensitivity. These are all factors crucial in mitigating heart disease risk.

In contrast, animal proteins showed the opposite trend, potentially escalating the risk of chronic diseases.

The research used decades of data to find that plant-based proteins promote a healthier, disease-free lifestyle as people age. This provides backing for recent studies, including one “groundbreaking” experiment on twins in which those on vegan diets lost weight and reduced cholesterol and insulin in just eight weeks.

There are lots of ways to get plenty of protein on a plant-based diet. See these 25 High Protein Vegan Recipes for ideas.

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The post ‘Healthier Aging’ For Women Who Eat More Plant Protein, Study Finds appeared first on Plant Based News.

Meat and other animal ingredients are undeniably rich in protein, but it can also be found in plants. In fact, some varieties – such as legumes, pulses, beans, and nuts – are particularly good sources of plant-based protein.

With that in mind, here are 25 of the best high protein vegan recipes.

Why is protein important?

Proteins are large molecules that play a critical role in the functioning of the human body. They can be found in muscles, bones, skin, hair, and virtually everywhere else.

Consuming protein in food provides energy, but it also helps to build and repair the body’s tissues, particularly following strenuous exertion or injury – which is why a person’s recommended protein consumption may vary depending on their lifestyle, profession, and hobbies. For example, a professional athlete may require a much higher protein intake than someone who works in an office.

(Note: every body is unique, and RDAs and generalized baselines are only estimates. You should always consult a health professional if you’re concerned about your personal nutrition)

Do plant foods contain protein?

Even professional athletes are more than able to meet their dietary needs with plant-based foods. From weightlifters to ultrarunners, leading sportspeople of all kinds are winning competitions and breaking records on vegan and plant-forward diets. Among the best plant sources of protein are foods like tempeh, seitan, tofu, quinoa, lentils, chickpeas, and beans.

25 high-protein vegan recipes

Now that we know plant-based ingredients can be rich in protein, how can they be prepped to make tasty and nutrient-dense dishes? The below high protein vegan recipes, which come from a wide range of plant-based chefs, contain at least one plant-based protein source (as well as a few surprising – and delicious – combinations). Enjoy!

Breakfast

Scrambled tofu

When shredded, tofu is a simple plant-based alternative to traditional scrambled eggs. You can make your tofu resemble eggs more closely by adding black salt (known for its sulfurous flavor) and blending different types of tofu (silken with firm), or you can go wild and season your scramble however you like. (Try a splash of Henderson’s Relish. No, really.)

Tofu is an ideal plant-based source of protein along with calcium, iron, manganese, and vitamin A. Around half a cup of firm tofu offers 21.8g of protein and 11 grams of mostly polyunsaturated fat, making it a good swap for either eggs or traditional meat.

This version from Viva!’s Vegan Recipe Club also includes tahini, soy sauce, and nutritional yeast flakes (aka nooch) for flavor and some additional nutrients.

Find the recipe here.

Vegan eggs Benedict casserole

This recipe from Richa Hingle (creator of Vegan Richa) makes for a simple one-pan breakfast casserole. The “egg” sauce uses firm tofu colored with turmeric and flavored with Indian “sulfur salt,” or kala namak. It can be adapted for a gluten-free diet by substituting wheat flour for rice flour or corn starch, or given a spicy Mexican twist with the addition of green chiles, sweetcorn, cilantro, and your hot sauce of choice.

Find the recipe here.

Banana and cinnamon protein bars

Vegan protein brand Vivolife has put together this simple recipe for banana and cinnamon protein bars with just a handful of ingredients. Ideal for snacks, desserts, or breakfast on the go. (There are tons of minimal ingredient bars out there, many of which use powdered protein.)

Find the recipe here.

Lunch

Tofu salmon with creamy dill sauce

Another one from Viva!’s Vegan Recipe Club, this “salmon” with creamy dill sauce tastes just like the traditional version. The trick is marinating tofu in a seaweed dressing, as well as combining it with the familiar creamy dill sauce so often served with fresh salmon. Serve with smashed new potatoes and seasonal greens for a nutritious and impressive lunch.

Find the recipe here.

Viral tofu salmon rice bowl

This recipe from Sarah Cobacho of Plant Baes went viral with its grated and marinated tofu salmon. For a winter-warmer version of the recipe, try serving it with sliced, baked sweet potato and warm edamame beans.

Find the recipe here.

Soy-free lentil ‘tofu’

Another recipe from Plantbaes, this red lentil-based tofu is a neat, protein-packed substitution for folks who avoid soy. Furthermore, lentils are extremely affordable, widely available, and rich in B vitamins and fiber.

This lentil tofu can be sliced, crumbled, or diced, meaning that it can be swapped into any of the tofu-based recipes on this list.

Find the recipe here.

5-ingredient broad bean dip

A single cup of broad beans contains approximately 13g of protein, but they are also high in fiber, folate, manganese, copper, and magnesium. The Pesky Vegan’s recipe for broad bean dip means that you can have a protein-rich lunch or snack whether you’re pairing it with fresh vegetables or tortilla chips. (Plus it’s only five ingredients.)

Find the recipe here.

Roast mains

Maple and garlic tofu roast

This tofu dish by Romy London could easily replace a roast ham or any main at Sunday lunch or any other occasion. Because tofu is so versatile and soaks up whatever it is seasoned and basted with it really captures the umami flavors of the tamari, maple syrup, and red wine this recipe incorporates.

Find the recipe here.

Vegan roast beef

Carleigh Bodrug (the recipe creator behind Plantyou) designed this recipe around a meaty, high-protein roast that also has a tender texture and savory umami flavor. (Blending chickpeas with the seitan helps to get that authentic mouth feel.) The “roast” beef is actually best steamed, stored overnight, then charred in a pan.

Find the recipe here.

Seitan pot roast

Another seitan recipe from Romy London, this “wheat meat” pot roast is hearty, delicious, and high in protein. A typical serving of 28g contains around 21g of protein, in addition to selenium, iron, and calcium. You can save time on this recipe by purchasing wheat gluten directly rather than making it from strong white flour.

Find the recipe here.

Dinner

Turmeric and ginger lentils

This recipe from Natali Eleftheriou (the owner of Natilicious Food) combines the mighty lentil with ginger and turmeric – each of which is thought to have a variety of natural benefits – to make the ultimate high-protein winter warmer.

Find the recipe here.

Creamy high-protein pasta

Recipe developer Madeleine Olivia combines silken tofu and lima (butter) beans for a combined protein boost. It takes just 30 minutes to make, and if preferred you could add even more protein by swapping the wheat spaghetti for legume-based pasta.

Find the recipe here.

Butter Bean Bourguignon

This recipe is from Matt Pritchard, the author of Dirty Vegan: Fast and Easy, who suggests trying it with canned butter beans to save time or dried beans for an extra meaty texture. Lima beans are an oft-maligned but versatile ingredient that can soak up flavors almost as well as tofu. They are also creamy and nutritious.

Find the recipe here.

Butternut squash dhal

Ashley Madden (the owner of Rise Shine Cook) combines red lentils, butternut squash, cashew milk, and carefully selected spices for a quick, affordable, and nutritious weeknight meal. It’s also easy to batch cook and safe to freeze.

Find the recipe here.

Mediterranean chickpea stew

This Mediterranean chickpea stew from World of Vegan makes another good weeknight dinner option. A single cup of chickpeas contains approximately 15g of protein along with manganese, vitamin B9, copper, iron, zinc, and plenty of fiber.

Find the recipe here.

Apple and ginger dhal

Another simple and delicious dhal recipe, this one from Happy Skin Kitchen includes apple, which the creator says “adds a natural sweetness to the dish and makes it extra delicious!” It also gives the dish a delightful pale green color.

Find the recipe here.

Orange and ginger tofu

This recipe from Romy London makes for an impressive date night dinner. The chef notes that combining the “flavors of zesty orange and zingy ginger in a marinade and sticky glaze” helps “make the tofu the hero of this dish.” Serve over rice with fresh orange.

Find the recipe here.

Sweet chili tempeh

Another special recipe from World of Vegan, this dish is simple, flavorsome, and works as a starter or a main. It also uses tempeh, which is a traditional fermented food made from soaked, cooked, and mold-inoculated soybeans.

In its final form, tempeh resembles a dense white laced cake of beans. Like tofu, tempeh is rich in protein and other nutrients, but the fermentation process also breaks down any “anti-nutrients,” enabling better absorption.

Find the recipe here.

Spanish white wine lentils

This Spanish-influenced recipe for white wine lentils is quick, easy, and feels surprisingly fancy. Viva!’s Vegan Recipe Club uses dry white wine to give the dish its unique flavor, which can be complemented with the addition of vegan bacon or ham.

Find the recipe here.

Cajun pasta with panko-encrusted tempeh

This Savory Vegan created this extra-special Cajun-style pasta recipe. The sauce combines vegan chicken broth, cream cheese, and milk, while the tempeh is coated in crunchy panko breadcrumbs. It’s a rich and decadent but nutrient-dense dish.

Find the recipe here.

Warming black pepper tofu

A simple and warming dish with just the right amount of heat. (Turn it up by adding some fresh chili.) Viva!’s Vegan Recipe Club suggests serving with brown rice, fresh coriander, vegan yogurt, toasted cashews, roasted aubergine slices, and broccoli.

Find the recipe here.

The easiest tofu recipe ever

Another straightforward one from Viva!’s Vegan Recipe Club, this tofu recipe is quick, tasty, and versatile – meaning that you can use it for rice bowls, noodles, sandwiches, burritos, as a snack straight out of the bowl, and any other way you can think of.

Find the recipe here.

One-pot curried lentils

By combining two different types of lentils in this one-pot recipe, The Vegan Chef School has made an extra thick, delightfully textured stew. It also contains cavolo nero, a dark green kale that is rich in B vitamins along with K, A, and C.

Find the recipe here.

Sweet and sour tofu

Plant Power Nutrition and Fitness created this simple sweet and sour tofu recipe for a quick and proteinous weeknight meal. Paired with bok choy, chili, and a tamari-sesami sauce, it doesn’t take long to cook and it won’t take you long to eat.

Find the recipe here.

Spinach and potato rosti with tofu

Affordable, delicious, and high in protein, this recipe for spinach and potato rosti with tofu by Viva!’s Vegan Recipe Club can be served with an optional tablespoon of hummus for some additional flavor, texture, and protein.

The rostis also contain gram flour, which is made from kaala chana – a type of chickpea – and is high in protein itself. Bon appétit.

Find the recipe here.

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The post 25 High Protein Vegan Recipes appeared first on Plant Based News.

What is nutritional yeast?

Nutritional yeast is a food topper or ingredient shaped into little light and airy flakes. It is a deactivated yeast, which means that it is no longer capable of leavening bread or causing fermentation. It is an inactive form of the yeast Saccharomyces cerevisiae, the same strain of yeast as used in baking and brewing.

Commonly used as a seasoning or flavor enhancer in many plant-based dishes, nutritional yeast has a savory, umami flavor with a hint of nuttiness. Many people describe its taste as cheesy, making it a popular ingredient in vegan cheese sauces and dressings.

Health benefits of nutritional yeast

How do I use nutritional yeast?

The most popular way to consume nutritional yeast is by sprinkling it straight onto dishes such as pasta, salads, and roasted vegetables to add a savory and cheesy flavor. Nooch is also a key ingredient in many plant-based cheese recipes and vegan “cheese” products. The opportunities are endless though: nooch can be enjoyed as a parmesan, a popcorn topping… or (for diehards) spooned straight from the pot!

Make vegan cheese sauce

Nutritional yeast can be used instead of, or in addition to, vegan cheese in a wide variety of dairy-free cheese sauce recipes.

Sprinkle on popcorn

Give your popcorn a cheesy twist by sprinkling nooch over it. Add a bit of salt or your favorite seasoning for extra flavor.

Stir into soups and stews

Add nutritional yeast to soups and stews for a boost of flavor and nutrition. It works well in hearty vegetable soups, lentil soups, or even chili.

Blend into smoothies

Add a tablespoon of nutritional yeast to your smoothies for a savory twist. It pairs well with green smoothies and adds nutritional value.

Sprinkle on pasta or pizza

Use nutritional yeast as a topping for pasta dishes or sprinkle it over pizza for a cheesy taste. Combine it with olive oil, garlic, and your favorite herbs for a simple pasta sauce.

Create a vegan parmesan

Mix nooch with crushed nuts (like cashews or almonds), garlic powder, and a pinch of salt to create a homemade vegan parmesan cheese. Sprinkle it on pasta, salads, or roasted vegetables.

Incorporate into salads

Sprinkle nooch on salads for added flavor. Mix it into salad dressings or vinaigrettes for a cheesy kick.

Season roasted vegetables

Toss vegetables with olive oil, nutritional yeast, and your favorite herbs before roasting them in the oven. Then sprinkle some more on when they come out of the oven!

Add to sauces and gravies

Enhance the flavor of sauces and gravies by incorporating nutritional yeast. It can add depth to plant-based sauces for dishes like lasagna or mashed potatoes.

What are the main health benefits of nooch?

Nutritional yeast offers several health benefits, making it a popular choice for those looking to boost the nutritional content of their meals. 

It’s a complete protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own. Adding a single tablespoon will add 3-4 grams of protein.

Besides being a great source of protein, nooch is often fortified with additional nutrients. Common additions include B vitamins, including B12, the only vitamin that isn’t easily acquired from plant foods (more on veganism and B12 here). Depending on the brand and product, it can also contain other key vitamins and minerals like folic acid, zinc, and selenium.

The nutrients in nutritional yeast, including zinc and selenium, contribute to a healthy immune system. Zinc is essential for immune cell function, and selenium acts as an antioxidant. B-vitamins play a crucial role in energy metabolism, and nutritional yeast is often fortified with B12, which is essential for nerve function and the formation of red blood cells.

It also contains beta-glucans, a type of soluble fiber that may help lower cholesterol levels, potentially supporting heart health. As a vegan cheese substitute, you get all the cheesy flavor without the health negatives of dairy.

As if that wasn’t enough, nutritional yeast is naturally gluten free, and it tends to be low in sodium and fat, making it a suitable option for individuals with specific dietary restrictions or those looking to manage their sodium and fat intake.

Where to buy nutritional yeast?

Nutritional yeast is available from many shops, including supermarkets and independent health food stores.

In the UK, it is stocked by major supermarkets such as Tesco, Sainsbury’s, and Asda, as well as health food stores like Holland & Barrett. If you have a local zero-waste shop, these often sell nooch as a refillable item.

In the US, nooch is stocked in most major stores including Whole Foods, Trader Joes, Walmart, Safeway, and Sprouts. You could also check out an independent health food store or look online to order in bulk.

More like this:

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• Chia Seeds Could Be Key To Future Health, Study Finds

The post Nutritional Yeast: The Ingredient Veganuary Participants Should Get To Know appeared first on Plant Based News.

The four-part documentary series, named You Are What You Eat: Twin Experiment, follows four pairs of identical twins in the US for eight weeks. In each pair, one twin follows an omnivorous diet and the other an animal-free diet.

The documentary allows viewers to visualize the randomized control trial published last month by the Stanford University Department of Medicine.

After seeing the documentary, some omnivore viewers reacted with surprise. “Watching You Are What You Eat: Twin Experiment and I am shoooooook,” one wrote on X (formerly Twitter).

“Mannnn I’m really going vegan after watching this,” another declared. “Watching ‘You Are What You Eat’ on Netflix…and am now seriously considering eating little to no red meat from now on,” added a third.

Netflix documentary shows benefits of vegan eating

Released in time for Veganuary 2024, when many people sustain a plant-based diet for the first time, the documentary provides a rundown of the main benefits of veganism.

The results of the study provide a compelling case for eating a plant-based diet for personal health. Participants following a vegan diet saw visceral fat – the bad kind of fat that builds up around organs – reduce significantly. In contrast, the meat-eaters experienced small increases in visceral fat.

Moreover, after eight weeks, the plant-based twins had significantly lower LDL cholesterol (known as “bad” cholesterol) than the omnivores. Both omnivores and those on a vegan diet lost weight. However, the latter lost an average of 4.2 pounds (1.9 kilos) more than the omnivores.

Viewers shaken by realities of animal agriculture

As well as dramatizing the results of the experiment, the documentary also outlines some of the effects of animal agriculture on the environment, people, and animals.

An explainer on the salmon farming industry revealed the realities of intensively farming fishes*. In the episode, disease-ridden salmon disgusted the twins and made them vow to be more careful with what they are eating.

Another section explored the environmental racism of large-scale pig farms in North Carolina. In majority Black and poor neighborhoods, residents suffer adverse health effects from farmers spraying pig manure near their homes.

Cultural heritage to eating meat

Making a research study into a Netflix documentary allowed viewers to see the participants as more than a statistic. This meant seeing some of the barriers to moving towards plant-based eating.

Two sisters with South African heritage discussed the importance of meat to their culture. After seeing positive health outcomes and learning some of the effects of animal agriculture, they started to explore alternatives. In the final episode, they prepared vegan biltong for their friends and family.

From reducing your greenhouse gas footprint to boosting your own fitness, swapping from meat to plant-based food has been linked with many better outcomes for the environment and health.

*While the English language usually refers to multiple fishes as “fish,” we have chosen to use “fishes” to emphasize their individuality

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The post Netflix Documentary Tracking Identical Twins Inspires People To Ditch Meat appeared first on Plant Based News.