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

In the call-out for dietary experts, the international organization notes the “critical role” diet plays in shaping the health and well-being of both individuals and entire populations.

The WHO adds that although animal-based foods like meat and dairy are a good source of nutrients such as protein, an increasing body of research also links them to an increased risk of noncommunicable diseases (NCDs) like heart disease.

Conversely, the WHO claims that while plant-based foods appear to decrease the risk of NCDs, avoiding animal foods entirely may increase the chance of nutrient deficiencies. (Note: experts agree that a well-planned plant-based diet is more than nutritionally adequate.)

“The optimal intake of animal source foods in the context of plant food alternatives is a key feature of healthy diets that needs to be explored via innovative, evidence-informed approaches,” writes the WHO, describing how global guidance is “much needed.”

Read more: World’s First Year-Long Breach of 1.5C Limit: What Does It Mean?

WHO Director-General: Eating more plant-based foods is ‘essential’

In December of last year, WHO Director-General Dr Tedros Adhanom Ghebreyesus said that a shift towards more plant-based diets is “essential” for both human and planetary health. 

Speaking via video at COP28, the most recent UN Climate Summit, Ghebreyesus also highlighted that almost a third of global diseases and 30 percent of global greenhouse gas emissions stem from food production, and most of these are from animal agriculture.

The German Nutrition Society (DGE) recently published its updated nutrition guidelines, which suggest at least 75 percent plant-based foods for a healthy lifestyle.

In 2023, Denmark became the first country in the world to publish a plan to make its food system more plant-based, and Switzerland’s climate strategy also highlights the need to reduce meat consumption for a more sustainable food system.

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

The WHO needs experts to design its dietary guidelines

The WHO has published detailed specifications for potential applicants, ideally including an advanced degree and a portfolio of published scientific work.

Applicants should also be able to demonstrate expertise in nutrition, food safety risk assessment, and/or epidemiology, as well as experience in evidence review and risk-benefit assessment methodologies.

Applicants must submit their interest by April 28, 2024. The WHO predicts the project will take from two to three years from inception to completed recommendations.

The post World Health Organization Calls For Experts To Design ‘Optimal’ Dietary Guidelines appeared first on Plant Based News.

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

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

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

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

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

Read more: 9 Gut-Friendly Recipes Featuring Fermented Foods

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Most Germans already eating plant-forward diets

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

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

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

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

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

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

Read more: Several Meat Products Are Being Urgently Recalled By Supermarkets – Here’s Why

Morrisons has extended the initial recall of its “The Best Taleggio” product from packages with a best before of April 14, 2024, to include dates up to and including April 28. Meanwhile, Asda has recalled all of its “Extra Special Taleggio” featuring a best before April 14, 2024. Shoppers are being told to return the products for a refund.

Each supermarket recalled its product after discovering Listeria monocytogenes. However, it is currently unclear whether the two companies share a supplier, which could potentially mean further recalls from other stores and distributors in the weeks to come.

Listeria is a strain of bacteria with at least 28 different species, and ingesting the microscopic life forms can cause flu-like symptoms including a high temperature, aches and pains, chills, sickness, and diarrhoea. According to the Food Standards Agency (FSA), rarer cases of listeriosis can sometimes cause severe infection, resulting in complications like meningitis.

Babies under one month old, adults over 65, pregnant people, and those with weakened immune systems are at a higher risk of serious complications after consuming listeria.

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

Animal products are the main source of listeria contamination

Overall, the number of food recalls is increasing across the food industry. While some see this as cause for concern, others suggest that more recalls represent improved safety measures and increased accountability from producers and distributors alike.

Chilled animal products such as cooked or cured meat and cheese products are particularly prone to listeria contamination. In March 2023, the FSA linked three different cases of listeriosis – including one death – to a semi-soft dairy cheese similar to Taleggio.

Because of their high moisture, low salt content, and low acidity, listeria can contaminate soft and semi-soft cheeses more easily than other varieties. (Listeria itself typically originates either in the raw ingredients or in the processing environment.)

“Food-producing animals are the major reservoirs for many foodborne pathogens such as Campylobacter species, non-Typhi serotypes of Salmonella enterica, Shiga toxin-producing strains of Escherichia coli, and Listeria monocytogenes,” reads one 2018 study.

Read more: The Media Issued A ‘Warning’ To Pregnant Vegans – Is There Cause For Concern?

Some studies indicate that adopting a plant-based diet can significantly reduce the risk of “various virus-causing diseases,” while others show that avoiding traditional meat can lower your chances of getting straightforward food poisoning. However, more research is needed.

More generally, intensive animal agriculture causes the proliferation of many infectious diseases, while some studies link the overuse of antibiotics on factory farms to antibiotic resistance and “superbugs,” with the potential to kill thousands of people over the coming years.

The post UK Supermarket Issues Recall Of Cheese Products Due To Disease Fears appeared first on Plant Based News.

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

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

What does vitamin C do?

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

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

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

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

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

Which foods are high in vitamin C?

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

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

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

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

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

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

20 vibrant vitamin C-packed recipes

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

Creamy tahini kale salad

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

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

Find the recipe here.

Butternut squash dhal

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

Find the recipe here.

Bean, kale, and lemon stew

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

Find the recipe here.

Roast pumpkin and kale salad

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

Find the recipe here.

Pesto Brussels sprouts

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

Find the recipe here.

Baked butternut squash with mushrooms

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

Find the recipe here.

Creamy cauliflower casserole

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

Find the recipe here.

Kale, apple, and cashew cheese salad

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

Find the recipe here.

Oil-free sautéed vegetables

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

Find the recipe here.

Colorful lentil salad

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

Find the recipe here.

Garlic broccoli stir fry with chickpeas

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

Find the recipe here.

Curried Brussels sprouts

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

Find the recipe here.

Chinese orange tofu and broccoli

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

Find the recipe here.

Creamy brussels sprout lasagna

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

Find the recipe here.

Strawberry avocado toast with balsamic glaze

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

Find the recipe here.

Strawberry tart

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

Find the recipe here.

No-bake lemon cheesecake

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

Find the recipe here.

Strawberry and banana smoothie

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

Find the recipe here.

Lemon tart with fresh strawberries

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

Find the recipe here.

Easy strawberry galette with whipped cream

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

Find the recipe here.

More like this:

• Butter Beans Are Having A Moment – Here Are 8 Recipes To Try
• 25 High Protein Vegan Recipes
• How To Make A Vegan ‘Chicken’ Caesar Salad

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

Blackstrap molasses, a by-product of refining cane sugar, is a thick, dark, lower-sugar type of molasses. Its strong taste is often described as “bittersweet” and it is surprisingly full of nutrients. It’s best known for being an excellent plant-based source of iron.

While molasses is a fairly common sugar substitute, blackstrap molasses is not quite as known. Here’s everything you need to know about this nutritious food.

Molasses versus blackstrap

When sugarcane is crushed to create sugar, it produces a juice that is boiled until it crystallizes, creating raw sugar. Extracting the crystals leaves behind a syrup – this is molasses. The more the sugar is extracted through further boiling, the more concentrated the molasses becomes.

Regular molasses is lighter in color and contains around 70 percent sugar. Blackstrap molasses, which is created through further sugar extraction, is darker and contain less sugar – around 45 percent. Blackstrap also has a lower moisture content than regular molasses.

The extraction of the sugar leaves behind the minerals that are present in the sugarcane, which is why molasses is so nutrient-rich. 

Blackstrap molasses as an iron source

Blackstrap molasses is very low in fat and packed with minerals. Perhaps most notably, it’s full of non-heme iron (the type of iron that’s found in plant sources). According to plant-based chef and nutrition coach Lisa Marley, blackstrap molasses is the “best source” of this type of iron, containing around 4.9mg in two tablespoons. Plant-based eaters often get criticized for lack of iron intake, but it is more than possible to get your recommended daily amount (RDA) with vegan sources. It’s usually recommended that men consume around 8.7mg, while women and people who menstruate should eat 14.8mg.

Non-heme iron is often less easy for the body to absorb than heme iron (which is found in meat), but that doesn’t mean vegans are inevitably deficient – you just have to eat the right foods. Blackstrap molasses is a great way to boost your iron intake, and its iron is also thought to be 85 percent bioavailable – which is considered high.

Other plant foods like tofu, lentils, beans, and swiss chard are packed with iron as well, so it’s a good idea to eat a mix of these. Eating vitamin C rich foods – like lemon, bell peppers, and broccoli – with your meals can help aid iron absorption. Try out these iron-rich vegan recipes to ensure you’re getting good amounts of iron into your diet.

Other nutrients in blackstrap molasses

Blackstrap molasses also contains calcium and magnesium. Around two tablespoons contains a gram of protein, and it’s also a great source of manganese, copper, calcium, potassium, magnesium, vitamin B6, and selenium.

Due to its mineral and vitamin content, blackstrap molasses can contribute to a number of healthy body functions. Calcium is needed for healthy bones, while iron is required for making red blood cells to circulate oxygen around the body.

Many adults don’t get enough of magnesium in their diet. This mineral can help support muscle recovery when you exercise and has anti-inflammatory benefits. Selenium, meanwhile, is an antioxidant and may lower the risk of developing certain cancers.

Blackstrap molasses is “a good source of potassium, which is important for heart health and regulating blood pressure,” Marley tells Plant Based News. “Other benefits include containing B Vitamins. B vitamins are important for energy metabolism. It contains vitamins such as B6, riboflavin, thiamine and niacin.”

How to use blackstrap molasses

The most common use of molasses is in baking or as a glaze. But while regular molasses can often be used in place of sugar, blackstrap molasses may not give you the same results. Its low moisture content and slight saltiness and bitterness means it’ll affect the texture and taste of your baked goods.

But some recipes specifically call for blackstrap molasses. These peanut butter oatmeal cookies by Connoisseurus Veg are a less sweet, healthy snack or breakfast cookie. The Peaceful Dumpling suggests using it to make hot cocoa or stirring a tablespoon into your oatmeal. Or make these gingerbread energy balls by Natalie’s Food and Health.

“Blackstrap molasses also works well in marinades for BBQ sauces, and salad dressing and dips,” says Marley.

More like this:

• Fermented Foods Are Having A Moment – Here Are Their Benefits
• 15 Benefits Of Hemp: From Heart Health to Climate Mitigation
• Potatoes Are Healthier Than You Think – 6 Reasons To Eat Them

The post Meet Blackstrap Molasses: The ‘Best Source’ Of Plant-Based Iron appeared first on Plant Based News.

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

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

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

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

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

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

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

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

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

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

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

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

More like this:

• Rainwater Everywhere Is Now Unsafe To Drink, And Here’s Why
• Microplastics Are In Meat, Milk, And Farm Animal Blood, Says New Study
• Vegan Brands To Remove 27 Million Plastic Bags’ Worth Of Waste From Nature Every Year

The post 81% Of USA Sandwich Bags Contain Toxic ‘Forever Chemicals’ appeared first on Plant Based News.

Our collective love for the potato isn’t a new thing, and humans first domesticated these versatile tubers around 8,000 years ago in the South American Andes.

Indigenous communities in this part of the world still have a particularly close gastronomic relationship with potatoes, but the popularity of the vegetable has spread far beyond the Americas to make it a staple throughout North America, Europe, the UK, and beyond.

Despite being the single most popular vegetable in the US, potatoes sometimes get a bad rap. For example, spud-skeptics draw attention to their high carbohydrate content, which can cause spikes in blood sugar as it is broken down. But it’s not quite as simple as that.

Carbohydrates are an important part of any balanced diet, and potatoes are so much more than just their starchy sugars. In fact, potatoes are far healthier than you might think. Here’s everything you need to know about their nutritional content, including six reasons to eat them.

Are potatoes bad for you?

Potatoes are classified as a complex carbohydrate – meaning a “healthier” variety that produces a longer-lasting energy boost – but because the human body does break down its white, starchy carbs quite quickly, eating potato can cause a blood sugar spike.

For folks with health conditions such as diabetes, this means that they might have to pay close attention to portion size and how eating potatoes impacts their blood sugar. But even then, the way potato is digested doesn’t necessarily mean people need to avoid it entirely.

There are also several things you can do to reduce the chances of a sudden increase in blood sugar. These include eating the skin, which contains additional fiber (along with a particularly high concentration of vitamins), and pairing potatoes with high protein, fibrous foods such as beans and vegetables like avocados, which are high in healthy fat.

“In plant-based meals, we want to make sure that our carbohydrate sources are paired with a good source of protein,” Courtney Pelitera, a Registered Dietician at Top Nutrition Coaching, tells Plant Based News (PBN).

“For example, I would recommend pairing a mashed potato with something like beans or tofu to provide additional protein, keeping you fuller for longer,” she adds.

‘It’s all about moderation and preparation’

Smith tells PBN that there are several popular myths about potatoes, including misconceptions about carbohydrates and weight gain and oversimplified health narratives that look for “magic bullet” solutions to obesity, diabetes, and chronic diseases.

It’s worth noting that public perception of carbohydrates, including potato, is heavily influenced by current weight loss trends. Low-carb dieting has cycled in and out of fashion for well over 150 years, but in reality, carbohydrates are the body’s main energy source and the brain’s only energy source, which consumes 150g of carbs per day to function.

“While they certainly can provide a quick boost and help fuel endurance exercise, they’re also essential for our brain function and overall energy levels throughout the day,” Danielle Smith, who is also a Registered Dietician at Top Nutrition Coaching, tells PBN.

“In the context of a plant-based diet, carbs play an even more crucial role because they’re found in so many nutrient-rich foods,” she explains. “There is no need to shy away from carbohydrates like potatoes. They have a lot to offer nutritionally and can be a part of a healthy, varied diet that supports your well-being.”

6 reasons to eat more potatoes

Because potatoes are so nutrient-dense, eating them regularly has been linked with a variety of confirmed and possible health benefits. However, not all preparation methods are equal. Highly processed and particularly fatty forms of potato – think pre-made hash browns, tater tots, or fries – can’t compete with the boiled, baked, or steamed varieties you make at home.

“It’s all about moderation and preparation,” adds Smith. “Including them as part of a balanced diet, where you’re also eating plenty of other vegetables and considering your overall carbohydrate intake, is key. […] Remember, no single food defines health, and variety is crucial in a healthy diet. Potatoes can absolutely fit into this approach.”

Potatoes are low in calories

One medium-sized potato contains approximately 155 calories and is almost entirely (99.9 percent) fat-free. But because the starchy vegetables are also nutrient-dense and extremely filling, they can help with appetite control while still ensuring a well-balanced diet.

“Potatoes are a powerhouse for nutrition,” notes Pelitera. “[They] provide about 26-30g of carbohydrate per medium-sized potato and are very filling, making them a great carbohydrate source with a balanced meal.”

…But are packed with nutrients

A single medium baked potato (around 173g) contains 4.3g of protein, 36.6g of carbs, and 3.8g of fiber. It also contains nearly 30 percent of your RDA for vitamins C, B6, and potassium, along with magnesium, manganese, phosphorus, niacin, and folate.

According to Smith, the nutrients contained in potatoes can help to support the immune system, metabolism, and nervous system health, red blood cell formation, and skin health. They also support normal blood pressure and heart health, along with digestive health.

Potatoes contain resistant starch

Resistant starch is developed when potatoes are cooked and then allowed to cool completely. It is a variety of dietary fiber that the body does not fully break down and absorb. Instead, it ferments in the large intestine where it feeds beneficial gut bacteria.

Some of the key benefits of resistant starch include the promotion of gut health, insulin sensitivity regulation – which improves overall blood sugar control – and the enhancement of mineral absorption. It is also resistant starch, in particular, which makes you feel full.

“As a dietitian, I often refer to using potatoes as a staple food as a ‘food hack.’ They are a food which is very filling, therefore making meals feel more satisfying,” says Pelitera.

They are naturally gluten-free

Approximately one percent of people have coeliac disease, which causes the body’s immune system to attack its own tissues and cease absorbing nutrients when gluten is eaten. In addition, up to 10 percent of the UK population follows a gluten-free diet for other reasons, including what is referred to as non-celiac gluten sensitivity.

It can be a challenge to find gluten-free foods, particularly when eating out, but potatoes are so versatile – and potato dishes are so easily adapted – that it’s ideal for avoiding gluten.

Potatoes also contain antioxidants

Antioxidants effectively neutralize potentially harmful molecules in the body known as free radicals, which are thought to increase the risk of certain chronic diseases like diabetes and cancer along with heart disease. (Note: more human-based research is needed in this area.)

“Potatoes contain various compounds, including flavonoids, carotenoids, and phenolic acids, which act as antioxidants,” explains Smith. “These can help reduce the risk of chronic diseases by combating oxidative stress in the body.”

And are culturally significant

Potato-based dishes are frequently associated with culturally significant celebrations such as Christmas and Thanksgiving, while many authentic Peruvian dishes (and at least one unique new year’s eve tradition) are centered on potatoes.

This coming May 30 will even see the Food and Agriculture Organization of the United Nations (FAO) celebrating the first-ever International Day of Potato, emphasizing its practical and cultural importance along with the need for sustainability and food security in the future.

“Beyond their nutritional value, potatoes hold significant cultural and historical importance, having been a cornerstone of various global agricultural and culinary traditions for thousands of years,” addsSmith. “Incorporating potatoes can yield a lot of flavor and texture diversity to meals on top of nutrient diversity.”

5 potato recipes to try at home

Creamy garlic potato gratin

This recipe from Natlicious Food transforms the traditionally dairy-heavy potato gratin into a vegan powerhouse, combining thinly sliced potatoes with plant-based cream cheese. Perfect for a Sunday lunch, a side, or even a starter.

Find the recipe here.

Vegan roast potatoes

With recipes from Avant Garde Vegan, So Vegan, BOSH!, Rachel Ama, and School Night Vegan, this collection of roast potato dishes are high in flavor. From simple to elaborate, each recipe uses different oils, herbs, seasonings, and varieties of potato for different results.

Find the recipe here.

Potato rostis with tofu

Rosti – or rösti – is a Swiss dish resembling a large potato cake that was traditionally eaten for breakfast by farmers. It’s primarily made by frying or baking grated potato until crispy and this Viva! Vegan Recipe Club version is best served with the accompanying caramelized onion chutney.

Find the recipe here.

Patatas bravas

Patatas bravas is a popular example of Spanish tapas. In this version – also from Viva!’s Vegan Recipe Club – you’ll combine chunks of fried potato with spicy tomato and creamy vegan aioli, an emulsified olive oil sauce flavored with garlic.

Find the recipe here.

Creamy potato salad

Food blogger ElaVegan created this vegan potato salad to be free from oil and animal products. It’s creamy, delicious, and perfect if you’re trying to boost your resistant starch intake as it features cooked and then cooled potatoes.

Find the recipe here.

More like this:

• 15 Benefits Of Hemp: From Heart Health to Climate Mitigation
• What Is Sprouting? How To Grow Healthy Food ‘For Pennies’
• 14 Vegan Mushroom Recipes For A Vitamin D Boost

The post Potatoes Are Healthier Than You Think – 6 Reasons To Eat Them 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.

It’s possible to get vitamin D2 from mushrooms and vegan-friendly supplements and fortified foods like plant-based milk. But foods containing vitamin D3 are animal-based, and D3 added to foods can often be sourced from animals too.

This means that many foods fortified with vitamin D3 aren’t vegan-friendly. A key example is some (but not all) breakfast cereals, which may appear to have animal-free ingredients at first glance. Here’s everything you need to know about vitamin D3, where it comes from, and which foods may contain it.

Why you need vitamin D

Vitamin D plays an important role in keeping your body healthy. It helps us to absorb calcium and phosphate, which we need to make our bones and teeth strong. Vitamin D may also contribute to muscle and immune system health.

Vitamin D deficiencies can lead to bones being malformed, a condition called rickets. In adults, deficiency can cause bone pain called osteomalacia and osteoporosis. 

Vitamin D2 and D3 both increase the amount of vitamin D in your body. But some evidence indicates that D3 does so more effectively.

Animal sources of vitamin D3

Foods that naturally contain vitamin D3 include red meat, liver, egg yolks, and oily fish like salmon, sardines, and mackerel. When added to foods, vitamin D3 has typically been derived from lanolin, a waxy substance extracted from sheep’s wool.

How is lanolin extracted

Lanolin makes up between 10 and 15 percent of the weight of a sheep’s shorn fleece. It is extracted when the fleece goes through a highly polluting process called scouring to remove the grease. The lanolin in then extracted through further processing. 

Lanolin contains a substance called 7-dehydrocholesterol, which becomes Vitamin D3 when exposed to UVB light. 

Why isn’t lanolin vegan?

Though sheep’s wool is often marketed as ethical, it often involves harming the sheep and ends eventually in their slaughter. 

In Australia, one of the biggest sheep farming countries in the world, museling is a common practice which involves cutting off a bit of flesh around their backside. It is done to prevent flystrike – when blowlfies lay eggs in soiled fleece and wounds. The procedure is frightening for the sheep as they must be restrained first, and their flesh is usually sliced off without pain relief.

Elsewhere, including in the UK, lambs routinely have their tails cut off (“tail docking”) to prevent their fleeces from becoming soiled. Another routine mutilation of lambs is castration, done using a tight rubber ring, clamp, or surgery. It is meant to prevent unwanted breeding and thought to make them easier to handle when they are bigger.

In some countries, wool’s limited economic value means it is a by-product of the meat industry. In other countries with large populations of farmed sheep, such as New Zealand and Australia, sheep are considered “dual-purpose,” farmed for both their wool and meat. All end up in a slaughterhouse.

Lanolin provides another revenue stream for sheep farmers, making wool more valuable.

Plant source of vitamin D3

The main plant-based source of vitamin D3 is lichen. Lichens originate from fungi but are a mix of the fungus and algae and/or cyanobacteria. They exist together in a symbiotic relationship.

We don’t eat lichens, but they have long been used in traditional medicine for their purported antibacterial and antiviral properties. As a plant-based source of vitamin D3 in supplements, lichen has been gaining ground for the past decade.

There aren’t many studies into the efficacy of lichen as a vitamin D3 source. But one industry study found that lichen-based D3 was absorbed at a higher rate than other vitamin D supplements in patients with vitamin D deficiencies.

Fortified foods

Foods fortified typically fortified with vitamin D include some cereals, oats, breads, and orange juices, as well as dairy products.

Many fortified foods such as cereals simply list “vitamin D” among their ingredients, so it isn’t always clear if it is derived from lanolin or not.  If you want to be careful to avoid consuming lanolin-derived vitamin D3, it’s safest to opt for fortified foods that are specifically labelled as vegan. Alternatively, you could reach out to the brand to make sure.

Common brands that are thought to use animal-based vitamin D include many of Kellogg’s cereals such as Special K and Corn Flakes. 

Some breads are fortified with vitamin D, such as Kingsmill 50/50, which is labelled as suitable for vegans. 

More like this:

• Vitamin D: What It Is, Why It’s Important, And How To Get Enough On A Vegan Diet
• Vitamin B12: The Ultimate Guide For Vegans And Vegetarians
• Nutritional Yeast: The Ingredient Veganuary Participants Should Get To Know

The post The Hidden Non-Vegan Ingredient In Breakfast Cereal appeared first on Plant Based News.

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

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

What types of seaweed can you eat?

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

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

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

Health benefits of seaweed

Does seaweed contain protein?

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

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

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

Thyroid function support

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

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

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

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

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

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

Vitamins and minerals: does seaweed contain B12?

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

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

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

Fiber

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

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

Omega 3

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

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

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

How to get more seaweed in your diet

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

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

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

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

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

Other uses of seaweed

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

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

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

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

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

Environmental benefits

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

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

Not all uses are benign

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

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

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

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• Turmeric Could Relieve Indigestion As Effectively As Drugs, Says Study
• Chia Seeds Could Be Key To Future Health, Study Finds

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

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

What is cholesterol?

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

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

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

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

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

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

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

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

What are triglycerides?

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

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

What are healthy cholesterol ranges?

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

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

Familial hypercholesterolaemia

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

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

Saturated fats and cholesterol

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

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

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

How to manage cholesterol

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Summary

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

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

More like this:

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

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

The research, conducted by Michelle Tsang at San Diego State University, was presented at the Nutrition 2023 conference in Boston, Massachusetts. Strawberries’ impact on cognitive function and heart health was monitored, with a particular focus on looking at daily consumption. Thirty five people aged 66 to 78 who were deemed healthy were studied over the course of eight weeks. Divided into two groups, one group would have 26 grams of freeze-dried strawberry powder every day. This represented two servings of the fruit. The other group had a placebo-like control powder.

Those who had the strawberry powder had a 5.2 percent increase in cognitive processing speed. They also had a 3.6 percent decrease in systolic blood pressure, and 10.2 percent increase in total antioxidant capacity. The conclusion of the study was that “daily consumption of 26 grams of freeze-dried strawberry powder moderately improves cognitive processing speed, lowers systolic blood pressure, and increases total-antioxidant capacity, potentially promoting cognitive function and improving cardiovascular risk factors.”

One of the findings is that strawberries don’t have to be consumed fresh. Giving a helping hand to reduce costs of buying and storing fresh produce. 

Strawberry nutrients

Strawberries have an incredibly rich nutritional composition, which might just be why they’re so good for the body. A cup of strawberries has three grams of filling fiber and a low carb count, at 11 grams. But they’re a big source of vitamin C, coming in at 85mg for that cup. That almost meets the total desired daily intake of the vitamin. The benefits of this intake are thought to be increased immune function, healthy skin, and a reduced risk of some chronic diseases while working as a natural anti-inflammatory. 

Strawberry recipe ideas 

If you’re feeling inspired to incorporate more strawberries into your daily diet, check out the below vegan strawberry recipes:

Strawberry avocado toast with a balsamic glaze

This recipe is a new take on an old favorite. It’s low on ingredients and quick to make for a breakfast, while packed with enough flavor that it could feel more like a treat.

When it comes to speedy breakfasts, toast is a mainstay. But this recipe isn’t just for any old toast—this is toast taken to another level.

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Ingredients

• 1 avocado peeled, pitted, and quartered
• 4 whole wheat bread slices, toasted
• 4 ripe strawberries cut into 1/4 (inch slices)
• 1 tablespoon balsamic glaze or reduction

Instructions

• Mash one-quarter of the avocado on a slice of toast.
• Layer one-quarter of the strawberry slices over the avocado, and finish with a drizzle of balsamic glaze.
• Repeat with the remaining ingredients, and serve.

This recipe was republished with permission from Gabriel Miller, aka Plant-Based Gabriel.

Strawberry banana smoothie

A simple smoothie to cram in all those nutritional benefits on the go. The recipe uses frozen fruits, too, meaning you can keep them in the freezer and make it at any time.

This may be a healthy and tasty breakfast for you to make for that special someone on Valentine's Day! With only 3 ingredients, beautifully pink and sure to set you up for the day ahead.

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Duration5 mins

Prep Time5 mins

Servings1 Smoothie

Ingredients

• 1 cup frozen strawberries
• 1 banana frozen
• 3/4 cup soy milk or any other plant milk
• maple syrup optional (to taste)
• ice cubes optional

Instructions

• Place all ingredients into a high powdered blender and blitz until smooth and creamy.
• If you’d like your smoothie a little sweeter, add up to 1 tablespoon of maple syrup or agave nectar.
• To make your smoothie thicker, add an additional 1/4 cup frozen strawberries or a handful of ice cubes! Enjoy!

This recipe was republished with permission from The Plant Riot.

You can find the original recipe here.

Gluten free vegan lemon tart with strawberries

If you feel like spending a bit more time in the kitchen, this tart could be an opportunity to pack in a bunch of vitamins without compromising on taste. It’s zesty, fresh, and colorful.

How gorgeous is this! So colorful, sweet and zesty! We think it would be great on the table at Easter time!

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Duration5 hrs 35 mins

Cook Time25 mins

Prep Time10 mins

Servings4 people

Ingredients

Crust

• 2 cups almond flour
• 2 tbsp tapioca starch
• 3 tbsp coconut oil melted
• 5 tbsp water
• 3 tbsp maple syrup
• 1/2 tsp pink salt

Filling

• 1 1/2 can coconut cream
• 3/4 cup granulated sugar
• 5 lemons (just the juice)
• 1 tsp vanilla extract
• 4 tbsp corn starch
• 1/3 cup soy milk
• 1 tsp turmeric

Instructions

• Mix crust ingredients together in a bowl and then put it on a parchment paper lined 9 inch tart pan. Distribute the crust evenly, pressing around the edges. Poke few holes in the center of the crust then bake the crust for 15 min at 350 F oven. Cover the edges to prevent from browning too quickly. Take it out set it aside.

Custard Filling

• In a med saucepan, bring the coconut cream to boil stirring it frequently. Add the sugar, lemon juice, zest, turmeric, vanilla extract, Keep stirring over a low heat.
• In a separate bowl, Mix 4 tablespoons of corn starch with 1/3 cup of coconut milk or soy milk, mix well to get rid off any lumps. Add the mixture slowly the filling mix in a saucepan, keep stirring to avoid lumps for 5-8 min until custard thickens. The filling should be thick and custard like. Cook it little longer of the custard is not thick enough. Remove from the heat. Pour the filling into the crust. Distribute the filling evenly.
• Put the tart in a flat surface in the fridge for at least 5 hours to set.
• Decorate your tart with fresh strawberries, blueberries and more lemon zest.

This recipe was republished with permission from Naturally Zuzu.

Find the original recipe here.

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The study, published in PLOS One, surveyed the guardians of 1,369 cats, 1,178 of whom were fed conventional meat-based diets, 64 raw meat diets, and 127 vegan diets. Across seven general indicators of illness including frequency of vet visits, medications taken, and progression onto specialised prescription (“therapeutic”) diets, the vegan cats tended to fare better. 

Of 22 specific health disorders, 15 were most common in cats fed meat, while seven were more common in vegan cats. The researchers, from the UK and Germany, controlled for differences between vegan and non-vegan cats in age, sex, whether they were neutered, and whether they were primarily indoor or outdoor cats. Most of the findings were not statistically significant, but authors did state there was a trend that plant-based cats were often healthier.

“Considering these results overall, cats fed plant-based diets tended to be healthier than cats fed meat-based diets. This trend was clear and consistent. These results largely concur with previous, similar studies,”  notes the study abstract.

The cats had been on their diet for at least a year. Forty-one percent of the whole group were given daily treats that typically contained meat, so some of the cats on plant-based diets were also consuming at least small amounts of animal products. Thirteen percent also received dietary supplements such as for joint health, amino acids, and vitamins.

The study is thought to be the largest to date to compare the health outcomes of cats on vegan diets with those on animal-based diets.

Can cats really be vegan?

As omnivores, dogs are able to thrive on plant-based diets, as several studies have shown. But concerns remain about feeding such a diet to cats, who are carnivorous. The British Veterinary Association does not recommend vegan or vegetarian diets for cats. This is based on lack of evidence for the bioavailability of plant-based proteins for cats. It also recommends speaking to your vet before changing your cat’s diet.

Professor Andrew Knight, founding director of the University of Winchester’s Centre for Animal Welfare, is the lead author of the new PLOS One study. He told Plant Based News: “There is no evidence I’m aware of showing significantly inferior digestibility of vegan pet foods. In fact, recent studies have demonstrated good digestibility of such diets.” 

He points to one that found cats were actually more able than dogs to digest plant proteins. The authors of that study are or had been employees of Hill’s Pet Nutrition, which makes animal-based food for dogs and cats with health conditions.

Other studies have also found more favourable outcomes for cats on plant-based diets. A 2021 study from Canada found that of 1026 cats, fewer of the 187 who were fed plant-based diets were reported to have gastrointestinal and hepatic (liver) disorders. Guardians also perceived them to have more ideal body condition scores than cats fed a meat-based diet.

Another study from 2006 found that both guardians of vegetarian and carnivorous cats reported their animals to be generally healthy. “Almost no contrary evidence exists” that disproves these studies, says Knight.

Deficiencies in conventional diets

Knight and his co-authors found that health and nutrition was the most important factor for guardians in decision-making about their cat’s diet. Suspicion about the nutritional quality of conventional, commercial pet food is pushing guardians towards embracing alternatives. 

There is no end of websites focused on the well-being of companion animals that decry the unhealthiness of ingredients used in many commercial brands. Meat industry offcuts like connective tissue and offal, artificial preservatives, and grains are among the ingredients that cause concern. Recalls of pet food also help to drive people to turn to what they consider more “natural” diets for their animals.

In Knight’s view, plant-based foods can avoid some of the health pitfalls of conventional pet food while providing the right nutrition. Cats need nutrients like taurine, which aren’t found in plant foods. But these, he said, can be supplemented and added to vegan cat food.

“It stands to reason that if you formulate a diet to include all necessary nutrients, but fewer of the dietary hazards common to meat-based pet foods (animal-sourced allergens being an obvious example), health outcomes are likely to be equivalent or superior, and that’s exactly what the studies are showing us,” he said.

Plant-based diets are one alternative that guardians are turning to; raw meat diets are another. The latter appeals to people who believe they are feeding their companions a diet that more closely resembles that of their wild relatives or ancestors. But there is limited evidence for the health benefits of raw meat diets, and there are a number of health concerns associated with these diets. These include increased likelihood of bacterial infections, malnutrition, and parasites.

More ethical diets

Health may be the main motivator for guardians to turn to plant-based diets for their companion animals, but the ethical and environmental benefits are also of growing interest. 

In the UK, there are nearly 25 million “pet” cats and dogs, while globally there is an estimated 844 million. The US and Europe account for around two-thirds of global spending on food for dogs and cats. Most of these animals are fed conventional animal-based diets that have a significant environmental impact. 

Pet food production in the US accounts for between 25 and 30 percent the emissions from animal products consumed by Americans. The amount of agricultural land used annually to make dry food for cats and dogs, which makes up 95 percent of pet food sales, is around 49 million hectares – roughly twice the size of the UK. 

Many commercial pet foods will also use animal ingredients sourced from factory farms. The immense suffering caused to animals in such farming systems is considered a serious ethical problem, particularly for guardians who are vegan themselves.

But some people would argue that it is unethical to feed cats or dogs a diet they would not choose for themselves. 

Knight has conducted another study to test whether cats do in fact prefer meat-based diets. It looked at 15 indicators of how much cats on vegan and meat-based diets enjoyed their meals, using scientific evidence of behavioural signs that cats did find something tasty. After detailed statistical analysis of the cats’ behaviour, the study found no significant differences overall, indicating that, on average, vegan cats enjoy their meals just as much as those consuming meat.

“This stands to reason,” says Knight. “[A]ny company producing vegan pet food that was not enjoyed by cats, would very rapidly go out of business.”

The post Cats May Be Healthier On Plant-Based Diet, Study Suggests appeared first on Plant Based News.

This is good news for marine life. Decades of overfishing to meet growing global demand for seafood has depleted many fish species. Some fish communities have collapsed entirely, with serious knock-on effects for other marine animals. Fishes* are also sentient, intelligent, and have the ability to suffer – which they do when they are dragged out of the water in nets or on fishing hooks.

Fish is considered by some to have various health benefits. So how does vegan seafood stack up health-wise? And what are the best brands on the market? Here is what you need to know.

What is vegan seafood?

Fish filets, salmon, tuna, calamari, prawns, crabsticks, and even lobster can all be made from plants these days. These products aim to replicate the flavors, textures, and in some cases the nutritional content of the animal-based equivalents without the harms to animals or the environment.

What is vegan seafood made from?

There are almost as many ways to make vegan seafood as there are products on the market. Soy, seaweed, yeast, legumes, and various vegetable oils and starches are common. The popularity of soy in these products is partly down to its content of omega-3 fatty acids, as well as the fact it’s low in cholesterol and saturated fat.

But there are also faux shrimp made from peas, seaweed, and konjac root; “cod” burgers made from jackfruit; and “tuna” made from pea and wheat protein. Good Catch, one of the most well-known vegan seafood brands, uses a blend of peas, chickpeas, lentils, soy, fava beans, and navy beans to make its products.

The vegan seafood market

The 2021 documentary Seaspiracy, which revealed the devastating impacts of industrial fishing, seems to have helped to boost consumer interest in vegan alternatives to seafood. The market has indeed grown since then, outpacing total plant-based meat sales in 2022. But plant-based seafood alternatives still only currently account for a tiny fraction of seafood sales – only 0.1 percent in the US.

Projections for the industry’s future are optimistic, however. Globally, the market was worth USD $62.7 million in 2022 and is expected to grow by a third each year to reach $308.3 million by 2028. 

Investors are pouring money into research and development of vegan seafood products. In the first half of 2022, funding for the sector hit USD $178 million, though this was for cell-cultured seafood as well as plant-based and fermented products. Cell-based (also known as “lab-grown” meat) isn’t considered to be vegan as it’s real meat that requires cells to be extracted from animals.

Plant-based seafood companies that have seen significant investment include: Good Catch with $26.35 million secured in 2021; Israeli brand Plantish with $12 million in 2022 to develop its plant-based salmon filets; and plant-based salmon and tuna brand Current Foods with $18 million also in 2022.

Is vegan seafood healthy?

Most vegans drop animal products from their diets to reduce their impact on animal suffering, rather than to be healthy. But a growing number of seafood brands are offering products with some similar nutritional values. “People typically turn to conventional seafood for health benefits. And so being able to come really close to those benefits is extremely important on the plant-based seafood side,” Jen Lamy, the sustainable seafood manager for the Good Food Institute (GFI), told the BBC in 2020.

Vegan seafood products can be a good source of protein as well as omega-3s. Indeed, many of these products contain the ingredients, such as algae, that give fishes their omega-3 content.

Health issues with eating fishes

Though people generally believe seafood to be healthy, many are allergic to seafood, particularly shellfish. There are also concerns over the accumulation of heavy metals and other toxins inside the bodies of fishes. 

Polychlorinated biphenyls (PCBs), industrial chemicals which were banned in the 1980s, still pollute water and soil. The highest concentrations of them are usually found in fish. PCBs have been linked to various health problems and are the reason that pregnant and breastfeeding women are supposed to limit how much of some kinds of fishes they eat.

Mercury is a neurotoxin that also accumulates in fishes more than in other foods. Some nutrition experts argue that these health risks are still small and are outweighed by the health benefits of eating fishes. They also note that eating farmed fishes can lower the risk of ingesting toxins further because farmed fish feed is cleaned to remove toxins.

But since farmed fishes are eating unnatural diets, their content of omega-3s is actually declining, negating the purported benefit of eating them. With plant-based sources of omega-3 and other nutrients found in fishes becoming more readily available, it is possible to gain those benefits while eliminating the risks of toxic contamination.

Are vegan alternatives healthier?

Vegan seafood products made from legumes and ingredients like wheat protein gives them a good protein content – between 12 and 21 grams – with no saturated fat or cholesterol. They usually have a decent percentage of iron too, at between nine and 15 percent of recommended intake. But some are high in sodium at around 20 percent of the daily recommended amount.

Many brands also add algal oil and seaweed both to add a fishy flavor and as a source of omega-3 fatty acids. Omega fatty acids are one of the main reasons that people eat fishes, who get it from eating plankton and algae. Vegans wishing to get more omega-3 in their diet can also find it in foods including chia seeds, flaxseeds, walnuts, and kidney beans.

Benefits of vegan seafood 

Demand for seafood has boomed in the last 50 years as the world’s human population has more than doubled. The average person is also eating twice as much seafood as they did in the 1970s. This has put enormous pressure on wild fish communities and caused huge suffering to the fishes and other marine animals. To relieve some of this pressure, fishes are increasingly being farmed on industrial scales. But aquaculture comes with its own ethical and environmental problems.

The ethical costs of eating fishes

Fishes have long been regarded as forgetful and unintelligent. But the evidence is mounting that they are as or more perceptive and cognitively advanced as other vertebrates. They have the ability to feel emotions and develop cultural traditions, have self-awareness and can recognise different human faces.

The number of fishes caught from the oceans and harvested from fish farms every year is likely around two trillion. The scale of suffering involved is huge. When fishes are caught from the oceans they become exhausted, can be injured, and often suffocate under the weight of thousands of other fishes in a net. Many are left to asphyxiate on the decks of fishing boats and others will be gutted while still conscious.

But fishes caught for food aren’t the only animals who suffer. Bycatch, where other animals are unintentionally caught by fishing nets, is a widespread problem. Species including albatross, North Atlantic right whales, and loggerhead turtles get caught in nets and on fishing lines, pushing some of them to the brink of extinction. Those that become entangled with fishing gear but don’t die from it can suffer serious injuries and ongoing struggles to survive.

Fishing gear also causes lots of harm after it has been discarded. Much of it gets dumped at sea, known as “Ghost Gear.” This is the biggest source of marine plastic pollution and another hazard for marine animals who get tangled in it and die.

The demand for seafood can also come with a huge cost to humans. As vessels travel farther out to sea in search of fishes, fishing companies are trafficking people to crew the boats, where they are forced into slave labor. People might think fishes caught more locally can avoid this problem, but slavery has also been discovered on vessels operating in UK waters. 

The environmental costs of eating fishes

Some methods of industrial fishing are environmentally destructive. Bottom trawling is a widespread method that involves dragging huge weighted nets across the seafloor, indiscriminately scooping up every animal in their path. This destroys the seafloor habitat, smashing up root systems and animal burrows. Churned up sediment, changes the nutrient levels in the water and can starve bottom-dwelling plants of light. 

According to the UN Food and Agriculture Organization’s 2020 report on the State of World Fisheries and Aquaculture, only 6.2 percent of the world’s fished marine populations “underfished.” This means very few are not being overfished or fished to the maximum level without crashing the population. Meanwhile, Marine Protected Areas (MPAs) that are supposed to protect sea life are failing to do so: 97 percent of the UK’s MPAs allow bottom trawling.

Many people believe aquaculture to be a solution to the environmental problems caused by overfishing, but it is actually exacerbating the problem. Medications and pesticides used to control infections pollute the surrounding marine ecosystem. Feeding the fishes has also put more pressure on wild fish populations, rather than alleviating it, as farmed fishes are fed on fishes caught from the ocean. Farmed fishes also suffer from infections and stress by being kept in overcrowded pens.

Is vegan seafood a more ethical alternative?

It may seem like being a pescatarian – someone who eats fishes but not other animals – is more ethical than being a full omnivore. But this is based on misconceptions about the emotional and cognitive capacities of fishes. 

Journalist Garrison Lovely wrote recently about how he became a pescatarian to make his diet more ethical and sustainable, only to realize he had likely done even more harm by making this change. Vegan seafood is a far more ethical alternative to eating fishes, whether wild-caught or farmed.

Where can you buy vegan seafood?

Many large supermarkets now stock various vegan seafood products. There are also several restaurants serving vegan seafood these days too.

UK

In London, Sutton and Sons runs a fully vegan chip shop in Hackney and has lots of vegan options available at its Stoke Newington and Islington branches. Down in Brighton, the No Catch Co offers up vegan versions of many seaside staples including calamari and battered “haddock”. PETA has an extensive list of other restaurants serving vegan fish and chips around the UK. 

Sushi take-away chains such as Wasabi are also embracing vegan alternatives, offering vegan salmon in its sushi rolls. For a bit of finer dining, Stem & Glory in Cambridge serves scallops made from king oyster mushrooms and Thai “crab” cakes.

US

Another PETA list rounds up the best vegan seafood on offer in American restaurants. It includes fish tacos at The Owlery in Bloomington, Indiana; seafood hot pot at Vegan House in Phoenix; and mock eel and tofu at The Grange in Providence, Rhode Island.

Best vegan seafood brands

UK

Several supermarkets have created own-brand vegan fish products, such as Aldi’s Plant Menu Fishless Fingers and Sainsbury’s Plant Pioneers No Salmon Fillet, No Chuna, or No Fish Cakes. The No Salmon Fillet is made from jackfruit, king oyster mushroom, and seaweed, providing it with 383mg of omega-3 per 120g serving, plus 29 percent of the daily recommended protein intake for the average adult.

UK sushi company Ima has made a plant-based salmon that is ideal for making sushi and sashimi. Dutch company Vegan ZeaStar has more sushi-style fish and several breaded seafood products. Singapore-based brand HAPPIEE! has launched realistic shrimp and calamari alternatives to be stocked in Tesco and Ocado in the summer of 2023. UK brand Squeaky Bean announced the release of a vegan smoked salmon product in UK supermarkets in September of that year.

US and Canada

There is a huge choice of vegan seafood brands in North America. Good Catch is popular for its crab cakes and fish burgers. With its six-legume blend its products pack up to 21 grams of protein. Canadian company Konscious Foods specializes in frozen vegan seafood products including sushi rolls and poke bowls. Made with ingredients including konjac, seaweed, red quinoa, and pea protein, its Tuna Avocado Roll contains 30 percent of the daily recommended iron intake, 11 percent of fiber, and 6 percent of potassium. It plans to expand its reach into 4,500 stores across Canada and the US by the end of 2023.

Lily’s Vegan Pantry sells whole vegan lobster made from yam flour, and abalone by vegan company May Wah made of algal and taro protein. BeLeaf makes vegan shrimp that is also served in many restaurants. 

*While the English language generally refers to multiple fishes as “fish,” we use the term “fishes” in order to emphasize their individuality. 

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

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

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

What are the potential health benefits of being vegan?

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

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

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

May protect against heart disease

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

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

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

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

• obesity
• cardiovascular mortality
• type 2 diabetes
• hypertension

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

Could help people with diabetes

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

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

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

Improves gut bacteria and colon health

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

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

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

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

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

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

Anti-inflammatory and antioxidant

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

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

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

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

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

Helps to manage weight

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

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

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

Health risks of going vegan

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

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

Avoiding nutrient deficiency

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

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

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

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

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

Ultra-processed foods

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

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

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

Summary

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

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

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

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

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

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