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

Sales of whole milk (milk that still contains all its fat) reportedly grew by two percent in the three months preceding February 2024, compared with the same months the year before. The under 35s are said to be fueling this demand. 

Full fat milk has traditionally been the least popular choice among the dairy drinking public. Skimmed and semi-skimmed are generally seen as healthier options due to their relatively lower fat content. 

Now, however, the younger generation is apparently being tempted by the nutritional profile of the whole variety. According to one report, whole milk is seeing a “renaissance.” The idea that full fat milk is healthy has come in part from social media. One broadsheet newspaper quoted a TikTok user who claimed: “In the 80s, everyone was afraid of low-fat – but if you’re buying fat-free milk you are doing yourself an injustice, because if it’s good quality dairy what lives in the fat? Omega-3 fatty acids.” The TikTok user specified that milk from grass-fed cows contains the right nutrients. 

Is whole milk really healthy?

While it’s true that grass-fed milk does contain omega-3 fatty acids, that doesn’t mean whole milk is a healthy drink. 

“Consuming fats, especially saturated fats like those found in cow’s milk, increases the risk of death, particularly from cardiovascular diseases, the number one cause of death worldwide,” Amy Leahy, BHSc Nutritional & Dietetic Medicine, Head Coach at Mastering Diabetes, told Plant Based News. “While milk from grass-fed cows touts omega-3 benefits, the crucial term is ‘grass-fed’ – emphasizing that the source of omega-3 is plant-based. This underscores a fundamental truth: humans can obtain omega-3 from plant sources just as cows do.”

There are many plant-based Omega-3 sources. These include chia, hemp, seaweed, or flaxseeds. It’s also often advised to take an algae supplement. Opting for plant-based sources, according to Leahy, not only reduces disease risk, but also promotes environmental sustainability and the well-being of animals. “It’s a win-win-win scenario for individuals, the planet, and the welfare of cows,” she said.

The problem with milk

Humans are the only animal that consume the breastmilk of another species. The idea that milk is healthy, let alone necessary, is increasingly being questioned by experts. 

Milk has been linked to increased risk of diseases like breast cancer, prostate cancer, Alzheimer’s, type 2 diabetes, as well as heart disease. Dairy is also the top source of saturated fat in the US diet. 

Read more: Dairy Is Worse Than Coca-Cola, Says Leading Longevity Expert

The dairy industry is widely regarded as cruel. There are around 270 million dairy cows globally, and each suffers a life of exploitation. In order to produce milk, cows used in the industry must first give birth to a baby. The calf will generally be taken from the mother cow just a few hours after being born. They will generally be shot, raised for dairy, or sold to the veal industry. When a cow’s milk dries up, she will be sent to the slaughterhouse. 

Dairy is also unsustainable. It’s responsible for around four percent of greenhouse gas emissions, and uses up far more land and water and causes more pollution than plant-based alternatives.

Are Gen Z really buying whole milk?

While it may be true that a growing number of young people are opting for whole milk, the younger generation are consuming far less fluid milk generally.

Read more: Company Creates First Ever Vegan-Certified Precision Fermentation Dairy

A report published last year found that only eight percent of Gen Z (those born between 1997 and 2012) were buying cow’s milk, compared to 37 percent of baby boomers (those born from 1946 to 1964).

Another study into Gen Z’s dairy habits found that almost half of the generation felt shame about ordering dairy, and more than a quarter felt giving up animal products was the best thing to do for the environment. Younger people are generally moving towards dairy alternatives, notable almond, soy, and oat milks, which are skyrocketing in popularity.

The post Is Whole Milk Having A Comeback? Nutritionist Warns Against Its ‘Health Benefits’ appeared first on Plant Based News.

The clip – titled “Healing my lactose intolerance with raw cow’s milk” – shows a woman appearing to make a smoothie using raw milk. Raw milk refers to milk that has not been pasteurized or homogenized. Pasteurization is a process that heats the milk to a specific temperature for a set period of time to kill harmful bacteria, viruses, and parasites.

“The problem with conventional milk is that during pasteurization the enzyme lactase is destroyed,” a voiceover says in the video. “Raw cow’s milk contains both lactose and lactase in it. And, when both are present, the milk is easily digestible.” She adds that “milk in its natural form is extremely nutritious,” going onto state that she can now “tolerate” this good group with “slow exposure to raw milk and quality dairy products.”

False information

The reel, which was posted back in 2022, carries a warning label reading: “Partly false information. Reviewed by independent fact checkers.” The fact checker is cited as the Australian Associated Press (AAP), which stated that the claims about lactase are “udderly untrue.”

Lactase is an enzyme that helps the body break down lactose. People who are lactose intolerant do not have enough lactase, meaning they struggle to digest dairy products. The video claims that raw milk contains lactase, but this is false. 

“Experts say there is little to no lactase in raw milk, and any traces that are present would not impact digestion or help those who are lactose intolerant,” the AAP said of the video. 

Multiple studies have found that raw milk is not easier to digest for people with lactose intolerance. 

The dangers of raw milk

Speaking to Plant Based News, doctor, author, and founder of Plant Based Health Professionals Dr Shireen Kassam warned against drinking raw milk. She said consuming it poses “significant health risks” from infectious agents, which can lead to food poisoning.

“Lactose intolerance is in fact the normal state for humans beyond infancy, as milk is no longer required for maintaining health,” she said. Around 70 of the world’s population are lactose intolerant, and dairy has also been linked to health problems including breast cancer, prostate cancer, and type 2 diabetes. 

“The bottom line is that humans do not need to consume milk from other mammals,” said Dr Kassam. “its production is hugely harmful to the environment and of course the industry is unimaginably cruel for the animals involved.”

More like this:

• Dairy Is Worse Than Coca-Cola, Says Leading Longevity Expert
• The Media Issued A ‘Warning’ To Pregnant Vegans – Is There Cause For Concern?
• Fermented Foods Are Having A Moment – Here Are Their Benefits

The post Video Claiming Raw Milk Heals Lactose Intolerance Flagged As ‘False Information’ appeared first on Plant Based News.

The renowned plant-based physician was appearing on Chris Evans’ Virgin Radio Breakfast Show to discuss his new book, How Not To Age. The book is described as a “scientific approach to getting healthier as you get older.” In it, Dr Greger discusses the wide ranging benefits of healthy plant-based foods, as well as the issues of animal foods.

Referencing some “fun headlines” from the book, Evans asked Dr Greger if Coca Cola is “good for you.” To this, Dr Greger laughed and said: “only compared to dairy milk, for example, in terms of IGF-1, this pro-aging hormone.” (He then made very clear that Coca Cola was not in any way healthy in a general sense…).

IGF-1 (insulin-like growth factor) is a hormone involved in the normal growth and development of body tissues. It assists the body’s transition from childhood to adulthood, and is necessary for growth. Studies have shown, however, that high levels of IGF-1 can increase risk of several types of cancers. 

IGF-1 and dairy

In the interview with Evans, Dr Greger appeared to be referencing a 2009 study that looked at the short term effects of replacing milk with cola beverages on IGF-1. The study followed a group of men aged 22-29 over two 10-day periods. In one period, they drank 2.5 liters of Coca Cola a day. In the other, they drank the same amount of semi-skimmed milk. The participants had higher levels of IGF-1 in the milk period. 

Consuming dairy milk has been found by multiple studies to raise levels of IGF-1 in the blood. Dr Greger has previously gone into more detail about the issues with IGF-1, saying: “When you’re a kid extra growth is good, but when you’re an adult extra growth can mean a tumor.”

He went on to say that levels of IGF-1 go up when you’re a child, then come down again. Having high levels as an adult increases the risk of both prostate and breast cancers, as it helps tumors to grow, and cancer cells to break off from the tumor, migrate in surrounding tissues, and invade the blood stream. “IGF-1 is a growth hormone that makes things grow, that’s what it does. But too much growth when we’re grown up can mean cancer,” he said. 

Dr Greger has also previously stated that  “A plant-based diet and a regular exercise routine may reduce our IGF-1 levels in less than two weeks. 

Who is Dr Greger?

Dr Greger is a hugely well-respected physician and nutrition expert. He is the owner of Nutritionfacts.org, a free resource containing science-based information on food and diets. Prior to How Not To Age, he wrote and How Not To Die (2015) and How Not To Diet (2019). 

He is well-known in the vegan community for his advocacy for plant-based eating. He has previously described animal-free diets as a “one-stop shop” against chronic diseases.

Watch more from Dr Greger below:

More like this:

• Mediterranean Diet Vs Plant-Based: Which Is Best?
• The Media Issued A ‘Warning’ To Pregnant Vegans – Is There Cause For Concern?
• The ‘King’ Of Carnivore Diet Admits He Doesn’t Know The Long-Term Effects

The post Dairy Is Worse Than Coca-Cola, Says Leading Longevity Expert appeared first on Plant Based News.

The term “Mediterranean diet” was coined in the 1950s by a University of Minnesota researcher named Ancel Keys. It originally revolved around popular foods found in the southern Italian village of Nicotera, whose inhabitants prioritized fruits and vegetables over excessive animal protein. Keys noticed that this region had the highest number of centenarians in the world, which led him to hypothesize that replacing saturated fats with polyunsaturated fats would reduce the risk of heart disease. He is regarded as the first person ever to reach this conclusion. 

Now, the Mediterranean diet refers to a way of eating that reflects the traditional diets of people living in a number of European countries bordering the Mediterranean Sea. These include Greece, Italy, and Spain. It’s not a strict diet plan, but rather a set of guidelines based on eating habits in these regions. Unlike the Standard American Diet (SAD), which is high in red meat and dairy, the Mediterranean diet emphasizes mostly minimally processed plant foods. These include whole grains, legumes, nuts, seeds, fruits, and vegetables, as well as olive oil. 

The diet is not animal-free, however, as followers are encouraged to eat fish and chicken, as well as small amounts of dairy yogurt and cheese. 

There’s no doubt that the Mediterranean diet is healthier, better for the planet, and more ethical than traditional American diets due to its relatively moderate animal product consumption, but is there a better alternative? 

Mediterranean diet versus plant-based: which is healthier?

The Mediterranean diet is popular first and foremost for its widely publicized health benefits. 

By abstaining from red meat, followers avoid the high saturated fat, cholesterol, and sodium contents of foods like bacon, beef, and sausages. 

Processed meat – such as bacon, beef jerky, ham, hot dogs, and sausages – has been classified as a group one carcinogen by the World Health Organization. This is the same group as asbestos and tobacco smoking. While this doesn’t mean that processed meat is equally harmful to these things, the classification indicates that there is “sufficient evidence” that eating these products causes cancer (in this case, colorectal cancer). 

Red meat consumption is also linked to increased risk of a number of other diseases. A study published in October 2023 found that just two servings a week raised type 2 diabetes risk. Another published in 2022 found that red meat increased risk of heart disease by 22 percent. In January 2024, research found that the England National Health Service (NHS) could save £6.7 Billion (USD $8.4 billion) if the whole nation went plant-based. 

Clearly, cutting out red meat is beneficial for health. But should we go further?

Is a Mediterranean diet healthy?

“While the Mediterranean diet is known for its positive effects on heart health and overall well-being, a plant-based diet offers similar benefits with added advantages,” Lisa Marley, nutrition coach and plant-based chef tells Plant Based News (PBN). “Plant-based diets are rich in fiber, vitamins, minerals, and antioxidants, which can help lower the risk of chronic diseases like heart disease, diabetes, and certain types of cancer.”

Chicken, dairy, and fish, which are all allowed in the Mediterranean diet, are often considered healthy foods. But these claims are increasingly being questioned. 

“It’s important to note that these animal-based foods can contribute to saturated fat and cholesterol intake, which may increase the risk of heart disease and other health issues,” Chicken and cheese, adds Marley, are both high in saturated fat and sodium, “which can negatively impact heart health if consumed in excess.”

Fish is often considered a hugely healthy food. The NHS website even states that “most of us should have more fish in our diet.” But is a diet high in fish really that healthy?  “While fish can be a source of omega-3 fatty acids, there are concerns about mercury contamination in certain types of fish,” says Marley.  

Mercury is a liquid metal that’s toxic to humans when consumed. It’s a naturally occurring element, which is found in water due to industrial pollution. After it enters the water, it converts into the highly toxic methylmercury, which is then consumed and absorbed by fish and other organisms. As bigger fish eat smaller fish, their mercury levels steadily build up over time. This means that predator fish tend to have the highest mercury levels, including sharks (which are often sold unknowingly to customers), swordfish, and king mackerel. While omega-3 is found in fish, it can easily be consumed by humans in for form of algae (where fishes also get theirs from). 

Health benefits of a plant-based diet

Marley says that a plant-based diet “eliminates these potential health risks associated with animal-based foods.” She adds that it “offers a wide range of nutrients that are beneficial for overall health.”

“Plant-based diets are also more inclusive of a variety of wholefoods and can be tailored to meet individual dietary preferences and needs,” she says.

In a recent episode of podcast The Diary of a CEO, hosted by Steven Bartlett, renowned plant-based doctor Dr Neal Barnard discussed the benefits of a plant-based over Mediterranean diet. He referenced a 2022 study conducted by him and his team, which followed 62 participants. Half of the participants followed a low fat vegan diet, while the others followed the Mediterranean diet. Mid way through the study, the groups swapped diets. The study found that, while blood pressure decreased on both diets, those on the low fat vegan diet saw “improved” body weight, lipid concentrations, and insulin sensitivity when compared with those on the Mediterranean diet.

Numerous studies have found that healthy plant-based diets can offer positive health outcomes. Earlier this year, Dr Tedros Adhanom Ghebreyesus – the head of the World Health Organization – urged a shift towards more plant-based diets, stating that our food system is “responsible for almost one third of the global burden of disease.” 

Mediterranean diet versus plant-based: the environment

Many people believe that cutting down on animal products is enough to reduce their impact on earth. But there’s no doubt that dropping them from your life completely is by far the best course of action. 

It’s true that the Mediterranean diet is preferable to a diet high in red meat. Beef and lamb are regarded as the most environmentally destructive foods we can eat. As well as using up huge amounts of land and driving deforestation, a kilogram of beef emits 60 kilograms of greenhouse gasses. For comparison, a kilogram of peas emits one kilogram for the same amount. Methane is the biggest culprit when it comes to emissions from ruminant animals like cows and sheeps. “Livestock” is responsible for around a third of human-caused methane. It’s a powerful greenhouse gas that’s 80 times more warming than carbon dioxide in its first 20 years in the atmosphere, but it also has a much shorter half life, meaning it lingers for less time. This means that cutting methane emissions would reduce warming quickly, buying us more time to address carbon emissions.

Clearly, cutting red meat out of your diet is a good step forward for the planet, but that doesn’t mean it’s the be all and end all. The Mediterranean diet allows chicken, dairy, and fish, but are these environmentally-sound choices?

The problem with chicken

Chickens are by far the most farmed land animal on the planet. Appetite for chicken has also skyrocketed over the years, meaning chicken farming has become big business. It’s thought that more than 70 billion are killed each year, and the vast majority are factory farmed. 

Chicken is often regarded as a planet-friendly food. One article recently claimed that a “chickentarian” diet could be a sustainable alternative to veganism. While chicken produces less emissions than beef and lamb, that doesn’t mean it’s environmentally-friendly.

“Chicken does have a lower carbon footprint than beef or pork but it’s still three times higher than even the highest emitting plant protein, like soy, and almost ten times higher than peas,” Nicholas Carter, ecologist and data scientist from Plant Based Data, tells PBN.

The first environmental problem with chicken is their diet. There’s a commonly held belief that vegans are responsible for deforestation due to their appetite for soy milk and burgers, but the vast majority (77 percent) of the world’s soy is fed to factory farmed animals, mostly chickens. Only around seven percent is made into soy milk, tofu, and other similar foods. The European Union is the second largest importer of Brazilian soy, which it predominantly uses to feed its chickens. The UK imports 3 million tonnes each year. Brazil produces 20 times as much soy now as it did 20 years ago. 

According to Carter, this method of production is hugely unsustainable. “For every 100 calories of grain fed to chickens, people only return about 12 calories of meat,” he says. “That’s almost a 90 percent loss, which happens because of course these are functioning living animals.”

Chicken farms are also causing a huge amount of pollution. Waste from the farm (manure, feed, corpses etc) is generally far too much for the land to absorb, and it runs into waterways, causing algal blooms and killing water wildlife. Factory farming of chickens is now a leading cause of water pollution, and people living close to chicken farms are also forced to breathe in polluted air that’s thick with dust and ammonia.

The environmental cost of fish

Carter says that the “biggest environmental footprint” of the Mediterranean diet is the moderate to high consumption of fish. Eating fish is the most significant driver of biodiversity and wildlife loss in the ocean.

Trillions of marine animals are taken from the ocean each year, and modern industrial fishing methods use massive nets and long lines to catch huge numbers at a time, including any unintended animal that gets in their way. Many fish products market themselves as “sustainable,” but it’s well-established that there can be no sustainable fish products while the oceans are so depleted.

Carter points to a recent report that found that nearly all (97 percent) of Convention on Migratory Species (CMS)-listed fish are threatened with extinction, including migratory sharks and freshwater sturgeon. “Sharks are less than 10 percent of their original population. Most whales are less than 1 percent of original populations. A global adoption of a Mediterranean diet that includes higher than average fish consumption would wreak havoc on our oceans,” he says.

But consumption of ocean-caught fish isn’t the only issue.

“More than half of all fish now globally comes from fish farms, some of which have higher footprints than wild caught fish, especially when popular carnivorous fish like salmon are involved that require more fish to be killed than the fish one gets out of farming them,” says Carter.

Mediterranean versus plant-based: which is more ethical?

If you have animals on your mind, there’s no doubt that plant-based is a more ethical alternative to the Mediterranean diet. 

The idea that reducing, rather than eliminating, animals from your diet is an ethical choice doesn’t take into account that each animal is an individual. Even if someone were to eat just one fish a year, that fish will still have had their life taken from them against their will. Reducing animal product consumption, as adopters of the Mediterranean diet often do, still contributes directly to animal suffering.

In many countries in the world, including the UK and USA, chickens are selectively bred to grow as fast as possible so they’re ready to be slaughtered at six weeks. They have been dubbed “Frankenchickens” due to how unnatural they are. If a human baby were to grow as fast as they did, the baby would be the size of an adult tiger at nine weeks old. Due to their size, chickens are often immobile and suffer from painful injuries and broken bones. They will often be kept in vast sheds with thousands others, with each being afforded a space smaller than the size of an A4 sheet of paper. 

The dairy industry is also widely regarded as cruel. Cows must give birth to a baby in order to produce milk. And in order for humans to take her milk, the baby must be taken away. Like humans, cows form powerful bonds with their young, and they often bellow and cry out for days after they’re gone. If the calf is male, they will either be killed or sold to the veal industry. If they’re female, they will be raised for dairy as well. The cycle of impregnation and milking takes place about once a year until the cow’s body wears out. They are then sent to the slaughterhouse. 

But what about fish? Many who espouse the benefits of the “pescatarian” diet believe that eating fish is a more ethical alternative to land animals. It’s a commonly held belief that fishes are less sentient and less able to feel pain than humans, but this belief is increasingly being questioned. One 2010 book – titled Do Fish Feel Pain? – argues that “there is as much evidence that fish feel pain and suffer as there is for birds and mammals.” Fishes have a nervous system, just like mammals, and multiple studies have shown that they respond when subjected to experiences that would cause pain in humans. The number of fishes we kill each year is almost incomprehensible, around two trillion, meaning the suffering we subject them to is vast. 

Can you do a plant-based Mediterranean diet?

The plant-based and Mediterranean diets have a great deal of overlap, with both promoting a wide array of fruits and vegetables, as well as legumes and grains. By going from a meat-heavy to a healthy plant-based diet, you will be doing more good for the animals and the planet than you would if embarking on a traditional Mediterranean diet featuring animal products. 

You can also easily replicate a more authentic Mediterranean diet with plant-based foods. For example, you can put dairy-free feta in your Greek salad, meat-free chicken in your souvlaki, and you can even choose from the wide array of plant-based seafood options now available. 

More like this:

• What Is The ‘Atlantic Diet’? Why It’s Not As Healthy As It Seems
• Fermented Foods Are Having A Moment – Here Are Their Benefits
• The ‘King’ Of Carnivore Diet Admits He Doesn’t Know The Long-Term Effects

The post Mediterranean Diet Vs Plant-Based: Which Is Best? appeared first on Plant Based News.

The research involved 66,738 pregnancies, where self-reported dietary patterns split the mothers; this included 65,872 omnivores, 666 people who didn’t eat red meat, 183 lacto/ovo vegetarians, and 18 vegans. The participants completed a food frequency questionnaire 25 weeks into their pregnancy to assess their dietary and supplement intake.

The study found that protein intake was lower among lacto/ovo-vegetarians (13.3 percent) and vegans (10.4 percent) than among omnivorous participants (15.4%). When considering dietary and supplement intake, no significant differences in micronutrient intake were observed between the groups.

Compared with omnivorous mothers, vegans had a higher rate of preeclampsia, and their offspring had, on average, 240g lower birth weight. Preeclampsia is a condition that causes high blood pressure during pregnancy and after labour. Additionally, pregnancies were 5.2 days longer among vegans.

Study limitations

According to a report by consumer awareness platform foodfacts.org – managed by food transparency non-profit Freedom Food Alliance – the study has some limitations.

The study is observational despite these findings, meaning it can’t draw a cause-and-effect relationship. Additionally, several limitations in this study, such as the very small number of vegans compared to omnivores, prevent any definite conclusions. Besides, the recruitment period was over 20 years ago, from 1996-2002, when knowledge of, and support for, vegan pregnancies was in its infancy.

Despite this, some publications implied a clear link between vegan diets and preeclampsia. The Daily Mail also issued a “warning” to vegan mothers, which could create fears around plant-based diets.

However, experts who reacted to the study cautioned against making definite conclusions.

Experts respond to the study

This analysis seeks to discuss the study’s findings in light of the current evidence on dietary requirements during pregnancy and includes reactions from experts in the field.

Finding 1: Differences in birth weight

On average, the vegan mothers’ babies weighed 240g less than the offspring of the omnivores. The researchers suggest that lower protein intake in vegans could explain the lower birth rate of their offspring. This is one hypothesis among others.

Expert Weigh In:

“I don’t believe the lower intake of protein is responsible for the lower birth weight. Babies in the vegan group were as long as the others; they were thinner, but 90 percent of them were within the normal range, which is what matters. Omnivorous mothers had a high frequency of being overweight, 27 percent versus 18 percent in vegans, and this alone could explain much of the difference in birth weight.” – Dr Miriam Martinez Biarge, Consultant Neonatologist and Research Fellow at Imperial College London.

The study also does not report on adverse outcomes for larger babies. Dr. Martinez Biarge says: “Why didn’t they report on the percentage of large for gestational age babies, those with abnormally high weight? Every obstetrician and every paediatrician knows this is an important adverse outcome in pregnancy.”

This is an important result missing from the study, as research suggests that the percentage of babies with an abnormally large weight may be higher among omnivorous mothers and is associated with complications during labour, both in the short and long term. This could also explain the higher number of induced labours and caesarean sections in the omnivores in this study.

“In the end, we know that women with lower BMI at the start of pregnancy and low weight gain during pregnancy are at risk of having smaller foetuses, whatever their diet. The point is that vegan mothers have a higher frequency of lower BMI and lower weight gain, probably because of lower caloric intake. Identifying these women and increasing energy intake would solve the problem in almost all cases.”

It’s worth noting that other studies have found a lower birth weight in vegan babies, and vegan children tend to be a bit shorter. However, these results often fall within the normal range for birth weight, and no evidence has suggested this results in future health issues.

The current study does not address the longer-term health of these children.

Finding 2: Risk of Preeclampsia:

Another key outcome of the study was the higher rates of preeclampsia in vegan pregnant people compared to omnivores.

These results remain unexplained and appear inconsistent with previous study findings. They could likely be a spurious result given that there were only 2 pregnancies affected.

Expert weigh In:

“Although the overall number of women included in this study was large at over 65,000, the studies only included 18 people who identified as being vegan. The very small number of vegans who took part means that there is a risk of statistical error and that could explain the higher rates of pre-eclampsia reported in vegans. As there were only two women who presented with pre-eclampsia who were vegan, it could be due to variability and chance. This study aimed to consider protein as a mediating factor, which, due to the small number of women who were vegan in the study, makes it very hard to fully interpret any meaning from this data.” – Dr Duane Mellor is a registered dietician and senior lecturer at Aston Medical School, Aston.

Key takeaways

Although no definitive claims can be made from its findings, this study points to the need for further research.

The critical takeaway is that pregnant people should pay close attention to their diet to ensure they get all the necessary nutrients. This is also true for people who wish to pursue a plant-based diet during pregnancy.

“It can be more challenging to follow a vegan diet to ensure that it is nutritionally complete, as there can be risks of lower intakes of iron, iodine and vitamins B12 and D, which can affect the health of both the mother, along with the development of the baby,” says Dr Duane Mellor.

“When planning a pregnancy and during pregnancy, whatever your dietary patterns and preferences, it is key to eat a varied and balanced diet, including supplements as advised by government and health guidelines. If a diet is balanced and includes the necessary nutrients including protein, vitamins and minerals, the type of diet is not as important.”

A 2019 review supports this by concluding: “Vegetarians and vegans are at risk of nutritional deficiencies, but if the adequate intake of nutrients is upheld, pregnancy outcomes are similar to those reported in the omnivorous population. So updated evidence highlights that well-balanced vegetarian and vegan diets should be considered safe for the mother’s health and offspring during pregnancy and lactation.”

“The vegetarian-type pattern should be considered safe, and it is not associated with preterm birth, birth weight, or small for gestational age if the requirements are met.”

If you are considering a plant-based pregnancy, consider the following resources for more information:

Plant Based Health Professionals UK: Pregnancy and Children

British Nutrition Foundation: Vegetarian and vegan diets during pregnancy

Medically reviewed by:

Dr Shireen Kassam, Founder of Plant Based Health Professionals UK

Expert opinion provided by:

Dr Miriam Martinez Biarge, Consultant Neonatologist and Research Fellow at Imperial College London

More like this:

• Fermented Foods Are Having A Moment – Here Are Their Benefits
• Healthy Plant-Based Diets Cut Sleep Apnoea Risk, Study Finds
• What Is Bulletproof Coffee, And Is It Actually Good For You?

The post The Media Issued A ‘Warning’ To Pregnant Vegans – Is There Cause For Concern? appeared first on Plant Based News.

Thankfully, NAMA has offered a solution to this problem. You’ve heard about batch cooking, but what about batch juicing?

Plant Based News (PBN) recently tried out NAMA’s new accessories for our J2 juicer. We found that the new accessories make it easier to batch juice, which helped us to enjoy juice as part of our daily routine. 

What is batch juicing?

Batch juicing refers to making juice from scratch at home in advance. While many people make just one juice at a time, batch juicing allows you to make it ahead of time and store it in the fridge. 

While you might be concerned that cooking juice in batches may sacrifice its quality, we found that this was not a problem if we stored it in the right way (using NAMA’s specially designed bottles – more on them later). By batch juicing, we were able to drink one juice a day, with only three days of juicing. 

The new NAMA accessories

Large Hopper

The first accessory we tried out was the Large Hopper, which fits with NAMA’s J2 Juicer. This is perfect for families, as its 105-ounce capacity means it fits 35 more ounces of fruits and vegetables than the standard hopper. To make things even easier, you can just fill it up and walk away – returning to 36 ounces of juice. 

Large Pitcher Set 

NAMA has also released the Large Pitcher Set. This includes a 100-ounce pitcher, custom fit strainer, spatula, tight sealing lit, and a larger pulp catcher. As well as being large, it’s also light and compact, and is specially made to complement the J2 Juicer. According to NAMA, there is no other pitcher and strainer on the market that allows you to juice, strain, and store all in one. 

Storage and To-Go Bottles

The third new accessory is its glass bottles. These allow you to store your batches of juice in the fridge and keep the juice’s quality. There are two size options: a set of four 17-ounce bottles, or a 25-ounce bottle. They have been specially designed for storing juice, and their sleek and simple design didn’t take up too much of our fridge space. 

Citrus Made Easy 

The fourth and final new accessory is the Citrus Attachment. It’s specially made for citrus fruits, and can be attached to the J2 juicer. All you need to do is cut your fruit in half and let the rotating reamer and juicer take over. 

“I already used my NAMA J2 Cold Press Juicer multiple times a week, and these new accessories have allowed me to more easily make batches and start every day with a juice,” says PBN founder Klaus Mitchell. “The bottles fit perfectly in my fridge, and everything is compact enough to be stored easily in the cupboard. 

Why NAMA?

Getting fruits and vegetables into your diet is vital for health, and the NAMA juicer allows you to do this with ease. For some people, eating these foods can be a chore, but juicing enables you to pack in many of them in one go. 

You can buy juices in shops, but these tend to be expensive (and also may have added ingredients). By investing in a high quality juicer, you can easily get into a routine of juicing, without the high costs. There are many juicers on the market, but many are clunky, hard to clean, and time consuming. 

We at PBN have been using our NAMA juicer for years, and have found that they stand out from the rest. It’s easy to use, powerful, and doesn’t clutter up our kitchen like previous juicers we’ve used. It’s also easy to clean (gone are the days of picking out bits of pulp from the bottom of the machine..). 

One of our favorite things about the J2 is its efficiency. It yields up to 60 percent more juice from leafy greens than some of its competitors, as well as around 30 percent more from other produce. The J2 Cold Press Juicer already saved us time, effort, and money for juicing, and these four new accessories have made our lives even easier.  

Buy the NAMA Juicer collection here. Use code NAMAPBN10 for a 10 percent discount. 

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

More like this:

• Fermented Foods Are Having A Moment – Here Are Their Benefits
• Healthy Plant-Based Diets Cut Sleep Apnoea Risk, Study Finds
• The Vegan Cheese ‘Health Warning’ – Is There Really Cause For Concern?

The post What Is Batch Juicing? How The Nama Juicer Takes The Hassle Out Of Healthy Living appeared first on Plant Based News.

In a recent Instagram post, Professor Tim Spector, co-founder of personalized nutrition program Zoe, suggested eating a small amount of fermented foods everyday for gut health. He suggested trying to find ways to eat more of the 4 Ks – kefir, kombucha, kimchi, and (sauer)kraut.

So how do fermented foods benefit your health? And are some better than others? Here we dig into the science behind the fermented food trend.

What are fermented foods?

Fermentation involves breaking down sugars and starches in food using microorganisms like yeast and bacteria. These microbes transform the sugars and starches into lactic acid or alcohol. This helps to preserve food, as lactic acid stops the growth of other microbes that rot the food.

As a result of this process, fermented foods contain “good” bacteria called probiotics. These help to support healthy bacteria that already live inside our guts. “The probiotics in fermented foods multiply and grow via the fermentation process,” Lena Bakovic, Registered Dietitian at Top Nutrition Coaching tells Plant Based News. “Probiotics may be of particular benefit for people who already live with digestive issues such as irritable bowel syndrome (IBS).”

Among fermented foods, the 4 Ks are becoming increasingly popular across the globe. Kombucha is a fermented tea drink that can come in many flavors. Kimchi is a Korean condiment made of spicy fermented cabbage. Sauerkraut is another fermented cabbage dish from Germany. It’s a good alternative to kimchi for people who don’t like spicy food.

Kefir is a fermented milk drink made by adding kefir grains to milk. It can be made using sugar water or plant-based milk instead of dairy milk. Ideally the plant-based milk will have enough calories and about 3.5g sugar per 100ml for the microbes to feed on. 

Tempeh and miso are both fermented soybean foods. Tempeh is a great protein-rich alternative to meat in many dishes. Miso is usually found as a paste that can be added to sauces and soups.

What is the gut microbiome?

Researchers are beginning to understand just how important the gut is to our overall health. The composition of the microorganisms in the gut is key to this. There are approximately 100 trillion microorganisms in the gastrointestinal tract. There are so many that scientists say this microbiome should basically be considered an additional organ. Most of the microorganisms are bacteria, but some are viruses, fungi, and protozoa (single-celled organisms).

What we eat plays a big role in what microorganisms we have in our guts. Greater diversity of microorganisms is thought to indicate better gut health, making it more resilient to other environmental influences. The health of the gut microbiome has been linked to the health of the immune system, metabolic functions, and even mental health. 

Are some fermented foods healthier than others?

In his Instagram post, Spector says “there doesn’t seem to be much difference between” the 4 Ks in terms of the number of bacteria species in each. So when choosing which fermented foods to try, he says, “my advice is this: enjoy the ones you like!”

In a large-scale study of the effects of probiotics on gut health, researchers found that homemade fermented foods are better than many store bought ones for levels of good bacteria. Store bought sauerkraut, kimchi, and soft cheese had none of the good bacteria the researchers were looking for. This is because they would have been pasteurized to make them keep longer and safe to eat. This kills off good bacteria in the process.

The store bought kefir and kombucha, on the other hand, did contain good bacteria, as they were likely not pasteurized. Homemade fermented foods had a diversity of bacteria and in higher levels. But the researchers warn that homemade foods can contain harmful bacteria as well as good, particularly if they aren’t produced or stored properly.

Another caveat, says Bakovic, is to introduce fermented foods into the diet slowly. “If the introduction is a completely new approach for someone, adding in too many at once may produce digestive upset such as bloating or perhaps even gas from the sudden increase of probiotics,” she says. “For these reasons, a gradual introduction is recommended and then once tolerance established, including a variety of fermented food products will provide the most benefit due to the varying strains of probiotics.”

What other foods improve gut health?

Spector’s research with the American Gut Project revealed that the wider the variety of plants you eat, the better your gut health. 

The research found that people who ate around 30 different plants a week had far more microbial diversity in their gut than people who ate just 10 types of plants a week. The plants can include not just vegetables, but fruit, nuts, seeds, and grains, as well as herbs and spices.

More like this:

• What Is Sprouting? How To Grow Healthy Food ‘For Pennies’
• 8 Protein-Rich Vegetables To Add To Your Meals
• 15 Benefits Of Hemp: From Heart Health to Climate Mitigation

The post Fermented Foods Are Having A Moment – Here Are Their Benefits 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:

• Is Oat Milk Bad For You? The Truth Behind The Claims
• 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.

Baker is an emblematic promoter of the carnivore diet, and has hundreds of thousands of followers across social media.

The admission came in a head-to-head debate with vegan doctor Garth Davis. “I don’t know if my diet is going to make someone live longer,” Baker said.

Carnivore diet not backed by science

Baker regularly posts pro-carnivore diet content and encourages his followers to choose a meat-heavy lifestyle.

Despite this, he admitted in the debate that he is not aware of the carnivore diet’s long-term health effects. “I don’t know if it’s going to either prevent or increase the likelihood of some disease,” he said. “We just don’t have the data that shows that.”

Followers of the carnivore diet eat only meat, though some may eat eggs and dairy products. Diets heavy in these foods have been associated with various negative health outcomes.

In contrast, plant-based diets have regularly outperformed other diets for a wide range of health markers.

Social media “for entertainment purposes only”

As well as admitting that he has no idea about the carnivore diet’s long-term health effects, Baker said in the debate that his “social media is kind of for entertainment purposes only in many ways.”

Responding to the comments on Instagram, a vegan doctor named Dr Matthew Nagra urged Baker’s fans to see that those promoting high meat consumption are unaware of its long-term effects.

View this post on Instagram

A post shared by Dr. Matthew Nagra, ND (@dr.matthewnagra)

He said that the best available evidence suggests that a carnivore diet will increase risk of colorectal cancer and cardiovascular disease compared to many other diets.

“There’s no way [Baker] doesn’t know that people are going to take what he says and actually implement it into their lifestyle,” Dr Nagra said.

“You can bet that he will not be held accountable if you follow his advice and end up suffering a heart attack.”

In a response message to Dr Nagra, Baker doubled down on his admission. “He says that I said I don’t know the long-term outcome of a carnivore diet, which is true,” Baker said in a video posted on X.

Baker went on to repeat that “in no way, no shape or form can we make assessments good or bad about how long a carnivore diet will last over the long term.”

More like this:

• What Is The Carnivore Diet? Why People Are Eating Nothing But Meat
• Stop Using ‘Misleading’ Ultra-Processed Label, Says New Report
• Doctors Push Back On Claims Veganuary Is A ‘Restrictive, Famine-Detox Diet’

The post The ‘King’ Of Carnivore Diet Admits He Doesn’t Know The Long-Term Effects appeared first on Plant Based News.

This update improves taste, nutrition, and ingredients, according to the company, which claims that Beyond IV “raises the bar for the company and category.”

Due for release in the Spring, the new burger and beef are the product of years of research. To reach the final designs, Beyond Meat had input from health and nutrition experts, the company says.

Its key features include the use of avocado oil and a simpler ingredient list.

A new and improved Beyond Burger

The new Beyond products boast an array of plant-based benefits, including protein, good fats, fiber, and nutrients.

The releases also promise to be the tastiest and juiciest Beyond Meat products yet, the company says.

Beyond IV makes use of avocado oil. The company says that, as well as some links to positive impacts for heart health, avocado oil has a smoother and more neutral flavor. This has “allowed Beyond Meat to unlock an even meatier, beefy flavor.”

Moreover, the higher smoke point of avocado oil means that the new burger should sizzle and BBQ better than before.

On health, the new burger has 60 percent less saturated fat, at just two grams per serving. It also has 20 percent less sodium. At the same time, it packs in 21 grams of plant-based protein per serving, more than beef.

Beyond Meat gets a health boost

Beyond Meat, along with other plant-based meat brands, is often criticized for being “unhealthy” by the meat-eating public and media due to being “ultra-processed”. Health researchers are calling on nutritionists to stop using the ultra-processed label in relation to plant-based meats. Studies have shown that, unlike their animal meat counterparts, ultra processed vegan foods do not appear to be linked to increased risk of disease.

Even so, Beyond IV responds to the brand’s critics. The new products include proteins from nutrient-dense plant-based foods such as red lentil and faba bean.

The ingredient list is also simper, with the removal of coconut and canola oils.

Major health organizations have recognized the superior health performance of Beyond IV. For example, it was included in a collection of heart-healthy recipes certified by the American Heart Association’s Heart-Check program. Moreover, Good Housekeeping gave it a Nutritionist Approved Emblem and it is the first plant-based meat to be certified by the Clean Label Project.

More like this:

• From McDonald’s To Taco Bell: The Ultimate Guide To Vegan Fast Food
• What Is Sprouting? How To Grow Healthy Food ‘For Pennies’
• JUST Mayo Returns To Shelves After A Four-Year Hiatus

The post Beyond Meat Announces Major Recipe Shake-Up With ‘Healthier’ Ingredients appeared first on Plant Based News.

Sleep apnoea is a sleep disorder in which breathing repeatedly stops and starts throughout the night.

Published in ERJ Open Research, the study found that people who eat a diet rich in vegetables, fruits, whole grains, and nuts have a 19 percent lower risk of developing sleep apnoea than those with a less plant-based diet.

Dr Yohannes Melaku, from Flinders University in Adelaide, who led the research, said in a statement: “Diets rich in anti-inflammatory components and antioxidants, and low in harmful dietary elements, can influence fat mass, inflammation, and even muscle tone, all of which are relevant to risk.”

What is sleep apnoea?

Sleep apnoea is a disorder where breathing stops and starts during sleep. Almost one billion people worldwide are thought to have obstructive sleep apnoea.

Symptoms of sleep apnoea include long gaps between breaths, gasping, snorting or choking noises. Those with the disorder also often wake up a lot and snore loudly.

Previous studies have linked sleep apnoea to obesity, smoking, and drinking, as well as factors like sleeping on your back. Having other conditions, including chronic obstructive pulmonary disease, also increase risk.

Sleep apnoea and plant-based diets

The new research found a connection between food and the disorder.

Researchers grouped the 14,210 participants into three primary categories, according to their diet. These were:

• Healthy plant foods (whole grains, fruits, vegetables, nuts, legumes, tea and coffee)
• Less-healthy plant foods (refined grains, potatoes, sugar-sweetened beverages, sweets and desserts, salty foods)
• Animal foods (animal fat, dairy, eggs, fish or seafood, meat, miscellaneous animal foods)

They concluded that “participants with the highest adherence to a general and healthy plant-based diet have markedly reduced odds of obstructive sleep apnoea risk compared to their counterparts with the lowest adherence.”

In total, they found that those eating the most vegetables, fruits, and whole grains were 19 percent less likely to have condition.

Impact higher in men

Following a plant-based diet had a bigger effect in reducing apnoea risk for men, the researchers found.

This backs up the health benefits that other studies have observed for men who eat a healthy plant-based diet. Doing so can also lower men’s risk of prostate cancer.

“The observed sex-specific associations warrant further exploration,” the researchers note.

More like this:

• The NHS Could Save £6.7 Billion A Year If Everyone Ate Plant Based, Says Study
• Stop Using ‘Misleading’ Ultra-Processed Label, Says New Report
• 8 Protein-Rich Vegetables To Add To Your Meals

The post Healthy Plant-Based Diets Cut Sleep Apnoea Risk, Study Finds appeared first on Plant Based News.

Faced with such enormity, part of the solution, according to Doug Evans, founder of The Sprouting Company, is to think small. Really small.

“Sprouts are nature’s first food,” Evans tells Plant Based News (PBN). They are “baby vegetables that are multiple times more nutritious than their grown-up counterparts.”

What are sprouts?

Not to be confused with the Brussels variety, sprouts are fast-growing baby vegetables with an appealing nutritional profile.

According to The Sprouting Company, which sells the kit and seeds needed to start growing, sprouts are “superfood versions of already healthy vegetables like broccoli, leafy greens, peas, lentils, and more.”

The biology is simple. Seeds contain densely packed sources of energy, mostly in the form of lipids and complex carbohydrates. When seeds take in water, they use that stored energy to expand and create leaves, roots, and stems. The result is a plant packed with phytochemicals that humans have evolved to derive health benefit from.

Conventional “adult” vegetables are nutritious. Sprouts, says Evans, are even more so.

Eat your greens

“Sprouts are the most efficient delivery system for the heroic amounts of veggies we need to eat to maintain or regain our health,” Evans tells PBN.

Sprouts contain all of the naturally occurring compounds, antioxidants, and micronutrients within plants. But “these can be as high as 20 to 100 times the nutrition of mature or garden-stage vegetables,” he says.

Research studies back up these claims. One extolled sprouts as a “novel food source for healthy diets.” It noted their “low environmental impacts and a broad acceptance among health-conscious consumers.”

Moreover, this nutritional benefit is readily bioavailable and easy to digest.

“They also grow very fast,” says Evans. “You can get a fully edible crop in under a week, versus many weeks or months for mature vegetables.”

As such, sprouts could offer a compelling answer to current agricultural shortcomings on health, environmental, and economic grounds.

Why is a new food system needed?

Few people would dispute that the global food system is in major need of reform.

Around one in 10 people worldwide are malnourished; while people in rich countries eat an abundance of unsustainable foods. Food contributes around one quarter of the world’s greenhouse gas (GHG) emissions.

Animal agriculture is the main culprit. Farming animals is responsible for at least 16.5 percent of global GHG emissions, as well as deforestation, soil degradation, and biodiversity loss, among other environmental ills. Meat and dairy also cause grave human health consequences.

A plant-based food system could provide enough food for a growing global population. It would save money for healthcare systems and help right other systemic injustices such as environmental racism.

Sprouting efficiency

Swapping animal agriculture for plant-based food would make food productions vastly more efficient. Could incorporating sprouts into the picture help improve efficiency even further?

Compared to conventional vegetables, Evans says that sprouts are “more efficient from every aspect.” He lists water, space, energy, and overall GHG emissions as four key benefits.

“Countertop farming is portable and uses a fraction of the water that conventional farming does. It doesn’t rely on the seasons and is impermeable to outdoor uncertainties such as droughts and flooding,” he adds.

In a rapidly changing world, food security is near the top of policymakers’ priorities.

Ancient roots

Sprouting was popularized as part of the hippie food movement of the seventies, notes Evans. “But sprouted seeds have been documented as items of sustenance and traditional medicine as far back as 3000 B.C.,” he stresses.

“Sprouts are an ancient food, but they have just what our bodies are craving today.”

View this post on Instagram

A post shared by The Sprouting Company (@thesproutingcompany)

Sprouts represent a return to ancient knowledge. “Nature knows best,” says Evans. “I sincerely believe the future of food goes back to the basics of fresh fruits, vegetables, and sprouts.”

Such a claim seems striking amidst the technological battlegrounds for the future of food.

Innovations such as 3D-printed eel and precision-fermented dairy are exciting consumers and investors that a more sustainable and ethical alternative to meat is possible through technology.

Evans has other ideas. “Simple methods of farming and cultivation are effective,” he says. “The more ‘advanced’ technological farming methods, genetic modifications, and pesticide use are proving to be precarious.”

Sprouting in a food desert

Evans’ own journey into sprouting came from his experience of moving to a “food desert.”

“After decades of living and working in New York, LA, and San Francisco, I moved to the Mojave Desert near Joshua Tree,” he tells PBN. “All the comforts and conveniences of urban life were gone. No vegan restaurants, no fresh vegetables. I gave my predicament some thought, and the solution was obvious: sprouts.”

He ordered some seeds and started to sprout. “Within 30 days about half of my calories were coming from sprouts that I was growing in one cubic foot of my countertop,” he says.

As soaring inflation has pushed food prices ever higher in the past year, many have sought cheaper ways to feed themselves and their family. Eating more vegetables and whole foods plant-based meals can drastically reduce costs.

However, for some people, these products are not easily available. “I see sprouting as key to making veganism more accessible,” says Evans.

“Growing your own food is a fantasy for most because it typically takes a lot of time, expertise, land and money. Sprouts grow into edible food in days without soil, sunshine, fertilizer or expertise. In fact, you can grow sprouts indoor, year round for pennies a serving.”

Will sprouting become mainstream?

Evans says he has spoken to a wide array of people, from plant-based doctors to paleo advocates, on the topic. “What they all could agree on is the value of supplementing our diets with sprouts.”

Yet, this “perfect solution” remains, for now, a niche.

“Although sprouting has been around since the beginning of time, it hasn’t yet become mainstream,” Evans admits.

The Sprouting Company is trying to change that. “Sprouts can transform your relationship with the food you eat. I consider sprouts the pinnacle of plant-based cuisine in both nutrition and versatility.”

Evans’ ambitions are huge. “Our intention is to put sprouting on the map globally,” he tells PBN. “Sprouts have the potential to feed the world, enabling us to eat locally in any season, and increasing the reach of fresh food in food deserts and actual deserts for millions of people.

“My mission is to see sprouts move to the center of the plate and a daily part of our diet.”

More like this:

• 8 Protein-Rich Vegetables To Add To Your Meals
• Amazon Rainforest Faces ‘Unprecedented Stresses’ As Tipping Points Near
• Scientists Tell US Agriculture Secretary: Address Our Meat-Heavy Diets Now

The post What Is Sprouting? How To Grow Healthy Food ‘For Pennies’ appeared first on Plant Based News.

Oat milk has become one of the most popular of the plant-based milk options. Despite what the media has been saying, the global oat milk industry looks set to keep growing. By 2033, it is expected be worth USD $5.6 billion – a compound annual growth rate of 13.7 percent. 

So is there actually reason to worry about the impact your oat milk latte is having on your health? And what about the claims that it’s worse for the environment than we thought? Here, we separate the wheat from the chaff on the dairy-free milk.

What is the media saying about oat milk?

The media criticisms of oat milk have come about in the wake of a TikTok video posted by actor Andrea Valls. In the video, “Cow’s milk when she hears you’ve quit oat,” Valls plays the role of cow’s milk as though it is a woman who has been dumped for another, “oat milk.”

The video mentions oat milk “spiking your glucose” and being “bad for the environment” – and the media has jumped on it.

Health worries

Outlets have been reporting that oat milk may not be as healthy as people think it is. They say that nutritionists have come out against the drink because it supposedly causes spikes in blood sugar.

The worry is about the glucose content of oats. Oats are a carbohydrate, which turns to sugar when it breaks down in your body. “The high starch content in oats breaks down into glucose in the gut, passing into the bloodstream as glucose and raising blood sugar,” one nutritionist told an online magazine. The article’s author then warns that “these blood sugar spikes, over time, can contribute to a diabetes risk.”

Over on TikTok, people have been claiming that oat milk has made them feel bloated, and that due to its high glycemic index it causes acne. Another nutritionist told another publication that by potentially raising blood glucose levels, it could cause inflammation. She also says that drinking oat milk in large quantities or very quickly can cause gas and bloating. 

Another claim is that oat milk has lower nutritional value than cow’s milk, and that drinking it is depriving people of protein and essential nutrients.

Environmental claims

The environmental impact of dairy is one of the reasons that more people have swapped it for less damaging plant-based alternatives. But the recent media articles on oat milk have questioned whether oat milk really is more environmentally friendly.

One claim is that oat milk’s green credentials depend on how the oats are grown, while cow’s milk isn’t so bad if it’s produced the right way. “It’s not the cow, it’s the how,” one newspaper quotes a lifestyle journalist as saying. She adds that buying milk “from an organic or regenerative dairy farm” can be “beneficial for the environment and biodiversity” and store carbon in the soil.

One publication cites Jayne Buxton’s 2022 book The Great Plant-Based Con as evidence of oat milk’s environmental harms. “[W]hen the metric used is CO2 per micronutrient content, the footprint of dairy milk is less than a third of that of oat milk,” the article says.

But how true is what’s written about oat milk?

Is oat milk actually that unhealthy?

Blood sugar

The amount of carbohydrates in a cup of oat milk is about 15 grams – equivalent to a slice of bread, as reported here. This actually isn’t much more than what’s in cow’s milk, a cup of which has about 13g of carbohydrates. The important difference is the ratio of carbohydrates to protein.

“Oat milk has a higher glycaemic index (GI) than dairy and some other dairy alternatives such as soya milk,” Emily McKee, Dietitian at the Vegan Society, tells Plant Based News. “This is generally not because of a higher total carbohydrate content on average, but instead due to its lower protein content which means the carbohydrates in oat milk are digested more rapidly.”

But this isn’t something to worry about too much. “Ups and downs in our blood sugar levels are a very normal physiological response to eating and drinking,” says McKee. “If you do not have a diagnosis of diabetes, insulin prevents your blood sugars from ‘spiking’ too high, no matter what food you have eaten. With this in mind, the carbohydrate content of oat milk ‘spiking’ blood sugar is not something that the majority of people should have any concerns about.”

Most people are likely to be consuming oat by splashing some in their coffee or having it on cereal, rather than guzzling huge amounts. But even if they were, it would not be particularly problematic. “Even if you drink a much larger amount, your body will simply compensate to keep your blood sugar regulated by producing more insulin,” says McKee.

Acne

There is not much consensus over the degree to which different foods contribute to acne, nor on which foods should be avoided to get clear skin. Some studies have linked the consumption of dairy to acne. These suggest that people who drink milk, and more of it, are more likely to have acne than those who don’t. This may be due to the hormones and proteins that are naturally found in milk. But researchers warn that these studies do not establish that dairy actually causes acne.

As for oat milk, there are no studies backing up claims that it causes acne; the evidence is anecdotal. Equally, there is mostly anecdotal evidence that giving up dairy makes acne disappear. Ultimately, it’s very difficult to pinpoint either oat milk or dairy as contributing to acne, as there may be other things in a person’s diet that are doing this too.

“Whilst some evidence suggests that a diet containing high amounts of sugar and fat might be linked to acne, the sugar content of oat milk is actually relatively low,” says McKee. “At 3.4g per 100ml for sweetened varieties, it falls within the definition of a low sugar food which is less than 5g per 100g. Unsweetened and no sugar varieties are also available which have 0g sugar per 100ml.”

Bloating

When it comes to bloating, it’s unlikely that oat milk is the cause for most people. One nutritionist blamed the sugar, carb, and fiber content of oat milk, but added that people who are bloating from it may be drinking too much of it or drinking it too fast.

Consuming too much fiber is known to cause gas and bloating. In 100ml of oat milk there is about 0.8g of fiber; the recommended amount for adults is about 30g a day. Most people only get about 20g a day, according to the NHS.

“For individuals with Irritable Bowel Syndrome (IBS) who react specifically to substances called ‘FODMAPs‘ the types of fiber and sugar in oat milk may cause symptoms such as bloating, but for the general population the fiber content of oat milk is not likely to cause gastrointestinal symptoms,” says McKee.

Is oat milk less nutritious than cow’s milk?

The health arguments made in favor of cow’s milk is that it naturally contains protein, calcium, and other nutrients. In 100ml of whole cow’s milk there is about 3.5g of protein, 7 percent of your recommended daily intake (RDI) of vitamin B12, 124mg of calcium (17 percent RDI), and 21 percent RDI of iodine.

But whole cow’s milk also contains 2.4g of saturated fats and 4.7g of sugar per 100ml, and no fiber at all. According to Harvard’s health blog, the health benefits of milk “may be weakened by whole milk’s high saturated fat content. It adds that “a high intake of any type of milk can lead to weight gain due to the extra calories.”

Fortification

Many oat milk brands are fortified with nutrients including calcium and B12 in comparable amounts to cow’s milk. “A quick glance at the back of pack labelling will help identify these additional nutrients,” says McKee. “The exception is organic varieties, which are not fortified so do not contribute to meeting your daily calcium requirements as a dairy alternative, and this should be considered in overall dietary planning.”

One recent study found that appropriately fortified plant-based dairy alternatives contain sufficient levels of important vitamins and minerals comparable to dairy milk.

The fiber content of oat milk is also an advantage. “Oats specifically contain beta-glucan, a soluble fiber that forms a gel-like substance in our guts,” says McKee. “Beta-glucan is a prebiotic, acting as a food source for beneficial bacteria species in our colon.” 

It’s true that oat milk is not a great source of protein – but this doesn’t mean you need to start drinking dairy milk. Soy and pea milk are recommended by nutritionists as the best options for high-protein plant-based milk alternatives. Soy milk contains nearly as much protein as dairy, and pea milk actually surpasses it, while containing lower amounts of carbs, sugar, and saturated fat. Or you could simply get your protein from the wide variety of plant-based protein food sources.

Environmental impact

Herbicide use

Some reports on oat milk’s “fall from grace” have flagged the potential for the oats to be grown using glyphosate. The herbicide – which is commonly sold as Round Up for at-home use – kills many types of grasses and “weeds.” The World Health Organization declared it carcinogenic in 2015, and it is known to harm bee health.

Oatly says its products are free of glyphosate. A test of 13 different oat milk brands in the US found traces of glyphosate in only two of them made by MALK and Silk.

The agricultural use of pesticides is increasing globally – but the main driver is growing feed for farmed animals.

“It’s not the cow, it’s the how”

The claim that milk and meat from cows is actually beneficial to the environment if they are farmed “regeneratively” does not stand up to scrutiny. There is little evidence supporting the claim, but mounting evidence that regenerative grazing does not effectively store carbon in soils long-term. In addition, research shows that grazing cows to produce meat or milk is worse for biodiversity than removing them from the land.

One of the reasons oat milk has a much lower environmental impact than cow’s milk is that it uses significantly less land. Freeing up agricultural land through plant-based dietary shifts is key for large-scale nature restoration.

Accounting tricks

Jayne Buxton’s claim that if you look at carbon dioxide emissions per micronutrient content, cow’s milk has a third the carbon footprint of oat milk is dubious. 

It’s true that cow’s milk produces fewer emissions per gram of protein, because it has a higher protein content than oat milk. But as sustainability expert Andrew Berardy has pointed out, the comparison only holds if people are trying to match the protein of cow’s milk through their oat milk consumption. “Unless you can convincingly argue that people drink oat milk for its protein content, it’s not fair to compare it to dairy milk on that basis,” he told Newsweek.

For those swapping dairy for plant-based alternatives who are concerned about their protein, soy and pea milk are a better option.

For other environmental metrics, including freshwater use and eutrophication caused by nutrients from manure running into water bodies, oat milk – and all plant-based milks – still beat dairy by a long way.

Other reasons for ditching dairy

Quite aside from questions of health and environmental impacts, one major benefit of plant-based milks is that they do not involve farming animals.

The dairy industry involves many practices that cause cows either physical or mental distress or both. Among them is the forcible impregnation of cows multiple times over their “productive” lives. Their calves are then taken away from them shortly after birth. Indeed, cow-calf separation is one of the most contentious elements of the industry, with many people finding the practice cruel.

In many countries, unwanted male dairy calves are either shot shortly after birth or exported abroad to be reared for meat. These journeys can last days and are extremely gruelling and traumatic for young calves.

In the media backlash characterizing oat milk and other plant-based foods as “unhealthy,” it is important to remember that veganism is not about health. It is an ethical choice to avoid contributing to non-human animal exploitation. This applies to food, clothes, or any other products made with animals, as well as most activities relying on animal captivity. 

More like this:

• How Is Oat Milk Made? And Can I Make My Own?
• This World Plant Milk Day, A Reminder Of Why The Future Must Be Dairy-Free
• Company Creates First Ever Vegan-Certified Precision Fermentation Dairy

The post Is Oat Milk Bad For You? The Truth Behind The Claims appeared first on Plant Based News.

Hemp has been hailed as a sustainable, economical, and uniquely useful alternative to many of the high-impact and problematic materials modern society has become dependent on – fossil fuels, plastic, textiles, and concrete, to name just a few.

According to the European Commission, “hemp production offers broad opportunities for farmers, industrial sectors, and consumers in the European Union,” and the land dedicated to cultivation rose by a significant 60 percent between 2015 and 2022. During this same period, overall production of hemp rose by 84.3 percent to reach nearly 180,000 tons.

Contrary to popular belief, it’s worth noting that hemp and marijuana are not the same plant. Instead, they are merely the same species – cannabis sativa. High-THC cannabis is classed as marijuana, while non-psychoactive varieties are classed as hemp, the all-purpose plant we’re focusing on here. (In the UK, however, legislation does not differentiate between the two effectively, negatively impacting the degree to which the crop can be farmed.)

While industrial hemp definitely can’t alter your consciousness, its seeds do have several notable nutritional benefits, and some studies indicate that they might support measurable health improvements, as summarized by Medical News Today here and Healthline here.

4 nutritional benefits of hemp

Hemp seeds can be eaten in countless ways, such as creamy, nutritious, plant-based milk, and in this luxurious carrot cake recipe. They can be sprinkled on salads, mixed into smoothies, and even used as a gluten-free substitute for breadcrumbs. They taste nutty, a little bit like sunflower seeds, and are packed with nutrients. Here is a quick rundown.

High in protein

Protein is an important part of any healthy diet. It provides the body with energy and helps to repair tissue after exercise or injury. Hemp seeds contain almost as much protein as beef or lamb, with two to three tablespoons providing approximately 11g.

They are also considered a complete protein source – which means that they contain all of the essential amino acids – and over 25 percent of their total calories are made up of protein, a much higher percentage than chia, flax, and other similar seeds.

Full of vitamins and minerals

In addition to protein, hemp seeds are rich in a wide variety of vitamins and minerals, including calcium, sulfur, potassium, magnesium, phosphorus, niacin, folate, thiamine, riboflavin, vitamin B6, and vitamin E. 

Rich in fiber

While the majority of hemp seeds’ fiber content can be found in its outer husk, even shelled varieties contain a significant amount at approximately 1.2g per three tablespoons. Whole hemp seeds contain around 20 percent soluble and 80 percent insoluble fiber, with the former helping us feel fuller for longer and the latter supporting good colon health.

Good source of omega-3

Hemp seeds are an excellent source of unsaturated fats, including essential omega-3 fatty acids such as alpha-linolenic acid and omega-6 linoleic acid, which the human body cannot produce and therefore must be absorbed via food and drink. Hemp seeds are over 30 percent fat, yet contain minimal saturated fats and zero trans fats.

6 health benefits of hemp

The concept of “superfoods” is often regarded as a marketing myth, and no single ingredient or type of food can replace a well-balanced diet, active lifestyle, and access to quality healthcare. However, some studies have indicated a potential link between eating hemp seeds – again, as part of a balanced diet – and certain health benefits, though more research is certainly needed.

Could boost heart health

It is broadly accepted that omega-3 and omega-6 fatty acids can help support overall heart health, including reducing the risk of issues such as heart disease and arrhythmias.

The amino acid L-arginine – also found in hemp seeds – helps to produce nitric acid in the human body and dilate blood vessels, thereby lowering blood pressure and reducing the risk of heart disease. (Important note: L-arginine supplementation is not recommended for those recovering from heart attacks.)

Studies have also specifically shown that hemp seeds or hemp seed oil can reduce blood pressure, decrease the risk of clot formation, and, in contrast to L-arginine supplementation in pill form, could help the heart recover after an attack.

May reduce inflammation

Unsaturated fatty acids, such as those contained in hemp seeds, have been linked to powerful anti-inflammatory effects. However, some recent studies indicate that the anti-inflammatory qualities may not be predictable in humans.

If successful, a reduction in inflammation can help manage chronic diseases including heart disease, arthritis, and type 2 diabetes. Gamma-linolenic acid (GLA) could also potentially help to regulate hormone imbalances and inflammation as associated with menopause.

Could support brain health

A 2018 “review of the neurological benefits of phytocannabinoids” suggests that the CBD content of hemp seeds – and marijuana – could help manage neurological conditions such as Parkinson’s disease, Alzheimer’s disease, multiple sclerosis, and neuropathic pain, as well as childhood seizure disorders Lennox-Gastaut and Dravet syndromes.

While more study is needed, the analysis concludes by stating: “This review of the neurological benefits of phytocannabinoids has demonstrated significant benefits for neuroprotection and disease reductions in a wide variety of neurological diseases and conditions in humans.”

Might support healthy skin

Some types of acne and dermatitis can result from chronic inflammation, and some research indicates that omega-3s and plant fibers – hemp seeds are rich in both – could help to manage and reduce symptoms. Studies also indicate that hemp seed oil may help to improve the itchiness of dry skin for those with eczema and reduce the need for medication.

May relieve autoimmune conditions

While some research previously indicated that hemp seed oil could have a positive impact on the symptoms of people with rheumatoid arthritis, a more recent review of the data concluded that there was a lack of evidence for this and suggested further study.

Might reduce PMS and menopause symptoms

For people of reproductive age who suffer from premenstrual syndrome (PMS), it is likely that many of their symptoms are caused by a sensitivity to the hormone prolactin. Consuming GLA produces prostaglandin E1, which may reduce the effects of prolactin.

This means that supplementing essential fatty acids may help to reduce PMS symptoms – which studies indicate is the case – as well as help to regulate the hormone imbalances and inflammation associated with menopause. Once again, more study is needed.

5 environmental benefits of hemp

In addition to its many possible health benefits, hemp has a huge variety of green applications outside of food and nutrition. It can effectively replace many of the most high-impact, problematic substances used in insulation, energy, and construction.

For example, the cement industry is one of the main producers of carbon dioxide, but it also damages topsoil, creates surface runoff, and encourages urban heating. In contrast, “hempcrete” absorbs more carbon after use than was emitted during construction, and growing hemp at all has a positive impact on both local and broader ecosystems.

Hemp absorbs CO2

Hemp absorbs carbon while growing, too, which it does remarkably quickly. As noted by the EU Commission in a review of hemp’s many benefits and potential opportunities for future growth, just “one hectare of hemp sequesters 9 to 15 tonnes of CO2, similar to the amount sequestered by a young forest, but it only takes five months to grow.”

Other research indicates that hemp could be twice as effective as trees in both absorbing and sequestering carbon and undoubtedly presents a way for high-emitting conventional agriculture to transition towards a sustainable future.

Hemp supports healthy soil

Hemp is a regenerative crop, which means that farming it actually helps to support healthy soil. It also helps to break the cycle of diseases commonly found in monoculture farming, and because it grows fast and provides shade it naturally prevents weed growth, meaning minimal need for pesticides. The EU Commission notes “dense leaves of hemp become a natural soil cover, reducing water loss and protecting against soil erosion.”

Hemp is resource-efficient

In part because it supports healthy soil and minimizes water loss – and because it grows so fast – hemp is extremely resource-efficient. Crops require up to 70 percent less water than cotton, which hemp fiber can also replace quite effectively in textiles and clothing.

Hemp supports biodiversity

In addition to the above benefits, hemp supports biodiversity in other ways, too. Because its flowering cycle typically occurs between July and September (coinciding with a lack of other pollen-producing crops), it provides a large quantity of pollen at a time when pollinators need it the most. It also provides shelter for birds and food for various other animals via its seeds.

Hemp can be grown with minimal pesticides

Because it is not generally susceptible to many pests, the use of insecticides, herbicides, and fungicides can be avoided in most cases, and certainly used more sparingly than with other comparable crops. (Cotton, for example, accounts for 16 percent of all global insecticide releases, with nearly a kilogram of pesticides applied to every hectare.)

More like this:

• The NHS Could Save £6.7 Billion A Year If Everyone Ate Plant Based, Says Study
• Study Of Identical Twins Finds Benefits Of Plant-Based Diet For Heart Health
• Texan Farm Transitions From Farming Chickens To Growing Hemp

The post 15 Benefits Of Hemp: From Heart Health to Climate Mitigation appeared first on Plant Based News.

Dave Asprey and the Bulletproof brand

American entrepreneur Dave Asprey worked in e-commerce and then occupied several top jobs in Silicon Valley, for example, vice president of marketing for Zeus Technology, before founding Bulletproof 360, Inc. in 2013. The inspiration for this venture came from a visit to Tibet, where Asprey drank yak-butter tea. Back in the United States, Asprey began experimenting with buttered coffee, which would eventually develop into what is now known as Bulletproof Coffee. 

Besides the coffee itself, Asprey and the Bulletproof brand are known for promoting a low-carbohydrate and high-fat diet, the term ‘bio-hacking’ (coined by Asprey), and the founder himself has claimed that he will live until the age of 180. He has also stated that he has spent at least $2 million on “hacking his own biology.” 

The Bulletproof diet advocates eating plenty of grass fed beef and dairy butter and claims that soy, wheat, canned vegetables and microwaved foods are unhealthy and “toxic”. Asprey himself is a big critic of veganism.

It is worth noting that Asprey has no medical or nutritional training. He has become something of a guru among the low carbohydrate and keto diet movement (you can read more about the keto diet and its associated risks here).

During the COVID-19 pandemic in 2020, Asprey was sent a warning letter from the Federal Trade Commission when he claimed his products and diet could prevent and cure the coronavirus. The letter read that his “coronavirus-related prevention claims regarding such products are not supported by competent and reliable scientific evidence. You must immediately cease making all such claims”.

​​ 

What is Bulletproof Coffee and what are its proposed health benefits?

Bulletproof Coffee is made by combining hot coffee with unsalted butter (grass-fed being the recommendation) and coconut oil, also known as MCT oil. The suggested use is to drink it in the morning, with the intention of using it to replace breakfast, particularly carbohydrate-heavy breakfasts that Asprey claims are unhealthy. 

The main alleged benefits are increased energy, weight loss from replacing a large breakfast with the butter coffee, and increased cognitive function. Listed on the Bulletproof website, these claims cite studies as the evidence behind them. However, an article by Science-Based Medicine says that “Asprey’s output combines cherry-picked science with pseudoscience, wrapped up in a self-experimentation ethos that superficially sounds compelling but falls short in actual evidence”. 

Is Bulletproof Coffee healthy and safe to consume? 

The British Dietetic Association listed the Bulletproof diet and Bulletproof Coffee as showing the hallmarks of being a fad diet, and notably warned against diets that “Promise rapid weight loss of more than 1kg (2lbs) of body fat a week such as keto or extreme or total fasting”, and “recommend magical fat-burning effects of foods such as the grapefruit diet or hidden ingredients in foods (caffeine/coffee diet)” — Asprey’s diet both recommends strictly limiting carbohydrates, and replacing meals with Bulletproof Coffee, thus contradicting the science and data provided by the British Dietetic Association. 

Asprey also claims the diet can result in weight loss of one pound a day, the kind of rapid weight loss the BDA and other health institutions warn against (one pound a week is considered the safe level).

Dietitian Lynn Weaver is also a critic of Bulletproof coffee and its associated diet, particularly the lack of evidence provided to support its health claims. In the Toronto Star, she spoke about Asprey using small studies that are “not generally part of the scientific literature used by medical and nutritional professionals”. Regarding the claim that Bulletproof coffee boosts IQ, she again points out there is no proof of this, and any sense of a mental lift is “just a caffeine buzz” from the coffee.

Brooke Goldner, a well-known plant-based doctor, recently posted a video on the health issues inherent in Bulletproof Coffee on Instagram. She began that video by saying: “I’m actually pretty cringey right now thinking about the fact that I have to talk about how butter may not be good for you if you put a scoop of it in your coffee, but here we are. It’s a testament to the power of marketing.”

View this post on Instagram

A post shared by Brooke Goldner, MD (@goodbyelupus)

She went on to say that a recent study had found that there was “no significant improvement” in energy among people who drank bulletproof coffee. There was also no evidence of improved brain function, or enhanced satiety. 

She also outlined the “significant health concerns” associated with Bulletproof Coffee. So, what are the health risks of Bulletproof Coffee?

Saturated fat and cholesterol

The main risk of following the Bulletproof diet and drinking its coffee on a regular basis is it would add a huge amount of saturated fat to the individual’s diet, on account of the added butter and MCT oil. The two tablespoons of butter alone add 14 grams of saturated fat — this is considered a very high amount and such a high intake is a major risk for several diseases, including heart disease. This also risks raising levels of cholesterol in the blood, increasing risk of stroke.

Nausea

The study cited by Goldner found that people who drank Bulletproof Coffee had increased risk of nausea compared to those who drank regular coffee. “Dietary fat delays gastric emptying, a common cause of chronic nausea and vomiting,” the study notes.

Weight loss 

With all this in mind, it doesn’t seem possible that replacing a healthy breakfast with Bulletproof Coffee is beneficial. For example, a bowl of muesli with no added sugar and fresh berries can contain less calories, while being full of fiber, vitamins and minerals that contribute to satiety and a feeling of fullness. Or a smoothie that is full of fruit and vegetables. 

Again, there is scant evidence that the Bulletproof diet contributes to weight loss, rather pointing to the fact it would be a very unhealthy way to go about it. Because it is so restrictive, it is likely to be unsustainable for most people and they may end up giving up and binging afterwards. By packing 450 calories into a morning coffee, the rest of the day’s food and meals would have to be very restrictive to compensate for that. 

Is Bulletproof Coffee vegan?

The traditional Bulletproof Coffee strongly recommends using dairy butter. For vegans, the Bulletproof website recommends swapping the dairy butter for their own InnerFuel Prebiotic product. This swap makes the vegan version quite a bit healthier, however the MCT oil (which is vegan) still contains a high level of saturated fat and its associated risks. 

Other dairy risks

Besides heart disease, the Physicians Committee for Responsible Medicine also warns that dairy consumption carries a number of other risks. These include a raised risk of cancer, complications with bone health, type two diabetes, and Alzheimer’s disease.

Beyond human health, the dairy industry poses a huge threat to the environment, due to large greenhouse emissions, coupled with its significant land and freshwater use and eutrophication. It’s also one of the cruelest industries in the wider animal agriculture industry, as dairy cows are forcibly impregnated and then have their calves taken away from them, and cows are often kept in cramped and dirty conditions. 

They are then sent to slaughterhouses for the beef industry — in the UK and US the slaughter method is a bolt to the head followed by having their throats cut. 

The verdict

There is very little convincing evidence that Bulletproof Coffee lives up to its bold health claims. Instead, the evidence seems to point in the opposite direction, that drinking it regularly carries serious health risks. You are either much better off drinking a black coffee or with a splash of plant milk, and if fasting isn’t your thing, having a healthy and balanced plant-based breakfast is more beneficial.

More likes this:

• Why Drew Harrisberg Replaced Keto With Plant-Based After Type 1 Diabetes Diagnosis
• Vegan Overtakes Keto As America’s Favorite ‘Diet’
• The Best Dairy-Free Milks For Coffee

The post What Is Bulletproof Coffee, And Is It Actually Good For You? appeared first on Plant Based News.