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

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

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

Watch the full interview with Dr Kim Williams below.

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

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

Ancestral Supplements

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

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

What is the ‘ancestral diet’?

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

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

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

Is the ancestral diet good for you?

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

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

Did our ancestors eat a lot of meat?

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

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

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

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

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

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

What are the risks of eating organ meats?

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

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

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

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

Human and planetary health

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

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

We don’t need to eat animal organs

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

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

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

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

What is the carnivore diet?

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

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

How is it different to keto?

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

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

How is it different to paleo?

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

Why is the carnivore diet popular?

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

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

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

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

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

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

Joe Rogan and the carnivore diet

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

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

What happened to Joe Rogan’s carnivore diet?

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

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

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

Celebrities on the carnivore diet

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

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

What does the carnivore diet do to the body?

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

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

Carnivore diet: health benefits

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

‘The Harvard Study’

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

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

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

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

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

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

Health risks

Nutritional deficiencies

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

1. Fibers

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

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

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

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

2. Vitamin C

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

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

3. Vitamin E

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

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

Increased risk of disease

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

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

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

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

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

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

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

Can you get too much protein?

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

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

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

Do health organizations approve of vegan diets for children?

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

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

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

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

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

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

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

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

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

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

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

Nutritional deficiencies

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

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

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

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

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

Pregnancy

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

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

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

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

Vegan supplements to take during pregnancy

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

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

Breastfeeding

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

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

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

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

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

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

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

First foods

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

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

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

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

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

Under 5s

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

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

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

Examples of vegan meals for kids under 5

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

Breakfasts

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

Savory meals

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

Snacks

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

How to get kids to eat more fruit and veg

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

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

Takeaway

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

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

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

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

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

10 ways to stay healthy as a vegan in college

1. Eat your greens

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

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

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

2. … and your beans

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

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

3. Be sensible with alcohol

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

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

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

4. Plan simple healthy meals

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

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

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

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

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

5. Take a multivitamin

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

6. Feed your gut bacteria

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

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

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

7. Drink enough water

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

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

8. Maintain hygiene

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

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

9. Stay active and sleep well

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

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

10. Consume omega-3 

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

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

Summary

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

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

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

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

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

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

About plant-based proteins

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

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

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

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

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

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

How much protein do we need?

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

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

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

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

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

What plant has the highest protein?

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

Tofu

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

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

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

Edamame beans

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

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

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

Tempeh

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

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

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

Best soy-free vegan protein sources

Lentils

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

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

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

Chickpeas

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

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

Oats

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

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

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

Hemp seeds

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

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

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

Grains

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

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

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

Furthermore, grains provide fiber and essential vitamins and minerals. 

Nut-based sources of protein

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

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

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

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

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

Quinoa

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

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

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

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

Broccoli

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

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

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

Mushrooms

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

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

Peas

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

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

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

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

Tahini

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

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

What plant-based meat has the most protein?

Seitan

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

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

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

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

Summary

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

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

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

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

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

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

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

What is in dairy?

Saturated fat

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

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

Casomorphins

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

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

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

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

Exosomes

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

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

Lactose intolerance

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

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

Contaminants

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

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

What other issues are associated with dairy?

Cancer

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

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

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

Acne

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

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

Plant-based alternatives to dairy

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

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

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

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

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

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

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

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

What does a healthy plant-based diet look like?

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

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

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

Vegetables and fruits

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

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

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

Protein on a plant-based diet

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

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

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

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

Whole grains

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

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

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

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

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

Healthy fats

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

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

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

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

Vitamin B12 and other essential nutrients

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

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

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

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

Takeaway

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

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

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

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

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

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

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

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

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

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

Let’s look at the facts.

Was Bear Grylls vegan? 

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

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

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

What are oxalates?

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

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

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

Foods high in oxalates include: 

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

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

Meat and kidney health

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

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

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

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

Are some people more prone to kidney stones?

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

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

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

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

Removing oxalates from food

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

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

Summary

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

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

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

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

Recent headlines interpreted the research in a simplistic way which may be misleading and give the wrong message about what to eat for health. 

This article delves into the study and explores what it means, why nutrition research is complicated, and why you shouldn’t take headlines at face value. In addition, it looks at the evidence for the health benefits of more plant-based food and less meat in the diet. 

What did the headlines say?

Some headlines told steak-lovers the “good news” – that unprocessed red meat will not raise their risk of stroke. They pointed out that for decades there have been fears that consuming lots of steak and pork can increase the risk of heart disease due to their high fat levels. But the new study found no evidence of this link. Other news sources interpreted the research with the headline “red meat is good for you after all.”

However, these articles completely miss the point. The study team is eager to explain that their findings serve as a basis for future research, having identified areas where scientists need to know more.

In addition, some experts expressed concern with the over-simplification of a star rating system and how people may interpret it. 

What did the research say?

The Institute for Health Metrics and Evaluation at the University of Washington School of Medicine published the findings in Nature Medicine. They used Burden of Proof Studies as a new way of reviewing and evaluating evidence about the risks that certain lifestyles or dietary aspects pose to health. 

The burden of proof risk function (BPRF) complements existing systems such as GRADE, which researchers use to rate the quality of evidence. The BPRF converts risks into a star rating, with one star reflecting no true association. Five stars supports a very strong association of harmful or protective factors.

Using the BPRF tool, the researchers indicated very strong associations between lung cancer and smoking. They also found strong links between high blood pressure and ischemic heart disease. However, one study found that the association between unprocessed red meat and increased risk of ischemic stroke was only one star (suggesting no evidence). Furthermore, the evidence for vegetable consumption and ischemic heart disease and stroke was classified as two and three-star pairings, respectively. 

What does this mean?

So does this mean people should carry on eating red meat and not be so worried about including plenty of vegetables if they want to look after their cardiovascular health?

In a nutshell, no. 

Firstly, while nutrition evidence has the potential to improve the populations’ health and lower their risk of diseases, it is well-accepted that it’s a complicated area of research. Studies have methodological limitations, including bias, confounding variables, and study design. People are also complex and may react differently to food based on their health status, genes, or other factors. In addition, many studies use self-report data. This means they rely on participants to remember what, how much, and what type of food they ate. And, how they cooked it, which can change the food’s nutrient profile. 

A review of the burden of proof studies notes that scientists should know what people who reduce red meat replace it with. For example, if study participants replaced red meat with processed foods high in sugar or fat, this may not lead to a decreased risk of chronic disease. 

Alice H. Lichtenstein D.Sc., FAHA, is a senior scientist and director of the Cardiovascular Nutrition Team at Tufts University in Boston. She is also the chair of the scientific statement writing group for the recent American Heart Association (AHA) dietary statement. Speaking about the new research, Lichtenstein said to Plant Based News: “Focusing on changing a single food or category of foods without taking the replacement item into consideration is not consistent with the concept of dietary patterns and can lead to misleading conclusions.”

A misleading approach

Kevin McConway, Emeritus Professor of Applied Statistics at The Open University, spoke to Science Media Centre about the BPRF studies. He expressed concern about what’s being lost in the process of boiling down the complexity of all the original studies to a five-star system.

Importantly, the goal of the Burden of Proof Studies was to help the public understand which relationships might stay as they are and which may change with future research. The link between smoking and lung cancer is well-researched and is unlikely to change from a five-star rating.

However, researcher Dr. Christopher Murray, author of the papers, said in a press briefing, “for one-star and two-star relationships, the public and scientific community should not at all be surprised if future work changes our understanding because the evidence for those is comparatively weak.”

Thus, just because the current evidence does not support a strong link between unprocessed red meat and stroke, it doesn’t mean that there isn’t one. “We should not be at all surprised if future studies change our understanding of the risks associated with red meat,” said Dr. Murray.

So is red meat healthy or not?

The reason the new Burden of Proof studies made misleading headlines is because, for many years, experts have advised that saturated fat from red meat may cause high cholesterol and narrowing of the arteries. This, in turn, can cause ischemic heart disease and stroke. 

Previous research, including extensive studies, has indicated the severe health risks of red meat. 

For example, a 2017 systematic review and meta-analysis examined the relative risk of meat consumption and stroke using 23 studies. The researchers found that the risk of developing stroke was 1.18 for total meat. And, 1.11 for red meat, and 1.17 for processed meat. Risk ratio figures over one mean that there is an increased risk compared to the control group. 

Another 2021 study linked dietary saturated fat from red meat and butter to a higher incidence of coronary heart disease. 

The AHA cites a 26-year observational study that suggests that replacing animal protein with plant protein could influence longevity. In fact, it found that swapping just five percent of daily calories from animal protein with equivalent calories from plant protein was linked to a nearly 50 percent decrease in the risk of dying of any cause. This includes coronary heart disease.

The study design had limitations, as many studies do. Nevertheless, the AHA recommends limiting saturated fat from meat and dairy to lower the risk of heart disease. In addition, the British Heart Foundation advises people to eat less red meat to avoid heart disease and bowel cancer. 

Can you be healthy without eating meat?

Red meat contains nutrients such as protein, iron, and vitamin B12. And some cardiologists and nutritionists advise that eating organic grass-fed red meat in moderation is healthy. However, vegans can obtain the same nutrients from plant-based food and supplementation. 

Established mechanisms suggest that meat raises the risk of heart disease and high cholesterol. And, that vegetables lower blood pressure and protect against stroke and heart disease. Healthy plant-based diets are associated with a lower risk of dying from any cause, including heart disease. 

Considering the abuse of animals and the effects on the environment of meat and dairy production, plus the health risks, why would you choose to eat meat other than purely for taste? And is this a good enough reason to counterbalance the negative effects? 

In a review of the Proof of Burden Studies, author Tammy Y. N. Tong said the potential environmental benefits of reducing meat and increasing plant food consumption are substantial. And, that future evaluations of dietary guidelines should consider environmental and societal impacts, as well as health.

She told Plant Based News: “The main take-home message is that we should still maintain our current dietary guidelines to limit red meat and increase vegetable intake.”

The post New Research Has Major Outlets Claiming That Red Meat Is Good For You – We Took A Closer Look appeared first on Plant Based News.

The advantages of getting fresh air and spending time in the garden or countryside are often immediately apparent, but a growing area of research aims to quantify these intangible effects. 

A team at the Graduate Program in Sustainability Science at the University of Tokyo recently conducted a systematic review of more than 300 papers to investigate the non-material effects of nature on our wellbeing.

How nature benefits communities

Cultural ecosystem services (CESs) are the non-material ways that ecosystems benefit people and communities. Policymakers can use CES research to manage human–nature interactions and improve our quality of life.

The review, published in Science Advances, identified 16 distinct mechanisms or ways that nature affects our wellbeing. Previous studies have identified some of these linkages, but the team identified 10 new mechanisms.

The following are some ways that, according to the researchers, nature nurtures us.

Cognitive: Ecosystems provide opportunities for learning, knowledge, and scientific research. Children develop a sense of wonder for the world around them.

Creative: Nature inspires people to paint, draw, take photos, discover, explore, and generally contemplate things.

Cohesive: The development of meaningful relationships between people via interaction with nature. For example, camping trips and social gatherings in natural settings can reinforce fundamental values about caring for others and the environment and strengthen ties.

Intuitive: Many people experience something deeply spiritual when they interact with nature.

Regenerative: Interaction with nature can improve mental health and reduce stress and anxiety, improving sleep, fatigue, and physical health.

Retrospective: Natural landscapes have emotional and cognitive bonds, providing memories and becoming part of people’s life stories.

However, there were some negative effects, such as annoyance at wildlife noise and damage to property. Additionally, some people feel apprehensive in isolated natural places or when wild animals are present. 

Nature’s effects on physical and mental health

Evidence suggests that being exposed to nature has a whole heap of benefits for our physical and mental health, including:

• Improved cardiovascular and respiratory function
• Sunlight and vitamin D exposure
• Faster healing after surgery
• Less anxiety and depression
• Improved mood
• Longer life expectancy

Further, when out in the fresh air, we inhale beneficial natural compounds that support our immune system. We also pick up friendly bacteria by touching the soil and natural elements. 

In fact, the hygiene hypothesis suggests that a lack of exposure to microorganisms in the natural environment has a detrimental effect on infants’ immune systems. Simply being too clean can stop us from developing a wide range of gut bacteria that helps reduce inflammation. 

Furthermore, beneficial bacteria can influence our mood and mental health because the gut-brain axis connects the gut and brain. For example, a 2020 study found that school children who participated in a nature-related play and grow program positively changed their gut bacteria and experienced improvement in mood, stress, and anger. 

Additionally, the American Psychological Association (APA) notes that nature replenishes cognitive resources, restoring the ability to concentrate and pay attention. Just a few moments of green perked up students’ brains in one study, while listening to crickets chirping and crashing waves improved performance on cognitive tests in another study. 

Mind advises that being outdoors can reduce loneliness, improve confidence, and decrease feelings of stress or anger. Nature may help people with depression, obsessive-compulsive disorder (OCD), and seasonal affective disorder (SAD).

How to get a daily dose of nature

According to statistics, people in the UK spend an average of four hours a day on their mobile devices, and half of all Americans spend five to six hours on their phones daily, unrelated to work. 

Our increasing reliance on technology, longer work hours, and more urban living means we don’t get outdoors as much. Recently, many of us had a stark realisation of the value of outdoor spaces and interaction during lockdown. 

The APA suggests that people who spend at least two recreational hours in nature a week report significantly better health and wellbeing. Furthermore, blue spaces that include water may be even more restorative than green spaces, the organization says.

It’s ideal if you can get away for a longer break to hike near an aquatic environment. However, many people don’t have this luxury due to a lack of time, money, transport, or physical ability. The APA notes that even a half-hour in an urban park can produce positive outcomes.

If you have access to an outside space or allotment, growing vegetables is a great way to get into nature and supplement your plant-based diet. A few pots of flowers and tomatoes on a balcony have an equally uplifting effect.

For those who don’t have a garden, volunteering at estate gardens or in the local community is a great way to get into the soil and interact with others. In addition, running, cycling, or walking in the open air saves on gym memberships and positively affects health. 

Payback time

With all the benefits nature gives us, payback time is long overdue. For too long, we’ve disrespected the planet and its resources. 

As countries around the globe battle heatwaves, floods, droughts, and wildfires, the effects of the climate crisis on our natural environment are increasingly concerning. 

A plant-based diet is essential in the fight against the climate emergency. Not only does avoiding meat and dairy reduce the risk of many chronic diseases, but it is also a more environmentally conscious way to eat. 

As Frank Lloyd Wright said, “study nature, love nature, stay close to nature. It will never fail you.”

The post How Nature Nurtures Us And Why We Need To Pay It Back appeared first on Plant Based News.

Goldner is the author of three best-selling books: Green Smoothie Recipes to Kick-Start Your Health and Healing, Goodbye Autoimmune Disease, and Goodbye Lupus.

The latter is an intimate telling of Goldner’s own experience with lupus, an autoimmune disease which sees the immune system attack healthy tissue around the body. Goldner maintains that a plant-powered, nutrition-based treatment – which she developed herself – was key to not only easing her lupus symptoms, but recovering from the chronic illness itself.

You can listen to the audio version of the podcast here, or watch the video below.

Check out Plant Based News’ YouTube channel for more videos like this.

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The post WATCH: Doctor Claims She Beat Lupus With This Plant-Based Nutrition Plan appeared first on Plant Based News.

Research suggests that diet is a modifiable risk factor in conditions such as depression and anxiety. So how does a plant-based diet measure up?

This article discusses some of the newer studies into mental health and how it relates to a vegan diet. In addition, it explains what nutrients you need to be aware of to stay healthy, physically and mentally, and how to incorporate them into your diet. 

What nutrients are essential for mental health?

A balanced diet is vital for both physical and mental health. Ensuring that you eat a wide range of essential nutrients can help to prevent inflammation and support a healthy gut-brain axis. 

We need essential nutrients to synthesize neurotransmitters, prevent oxidative stress, and regulate circadian rhythms. A healthy diet can help prevent depression and cognitive decline and support sleep and stress.

The following focuses on some particular nutrients of importance and suggests ways to include them in a plant-based diet.

Tryptophan

Tryptophan is an essential amino acid found in protein foods. The body converts tryptophan to serotonin, a neurotransmitter that regulates mood, appetite, sleep, and pain.

B vitamins play an important part in tryptophan metabolism. For example, vitamin B6 helps the body convert tryptophan to serotonin. Additionally, the body can convert tryptophan to niacin, vitamin B3.

Food sources of tryptophan

Animal products such as meat, eggs, and dairy contain tryptophan. However, people eating a plant-based diet can obtain it from the following foods:

• Tofu and soy
• Seeds such as sunflower, sesame, and pumpkin
• Nuts and peanuts
• Oats
• Bread
• Bananas

Serotonin and depression

The serotonin deficiency theory of depression is the basis of doctors prescribing selective serotonin reuptake inhibitor (SSRI) antidepressants. Moreover, 85-90 percent of the public believes depression is caused by a chemical imbalance such as low serotonin. 

However, a new umbrella review found no evidence that this is the case.

Co-author Dr Mark Horowitz, a training psychiatrist and Clinical Research Fellow in Psychiatry at UCL and NELFT, said in a press release, “one interesting aspect in the studies we examined was how strong an effect adverse life events played in depression, suggesting low mood is a response to people’s lives and cannot be boiled down to a simple chemical equation.”

The authors suggest further research and advice into treatments that might focus instead on managing stressful or traumatic events in people’s lives, such as psychotherapy, alongside other practices such as exercise or mindfulness, or addressing underlying contributors like poverty, stress, and loneliness.

Additionally, the researchers caution that anyone considering withdrawing from antidepressants should seek advice from a doctor as they may experience unpleasant side effects.

B vitamins

Research indicates that B vitamins are essential for good mental health and may benefit people who are stressed. B vitamins play crucial roles in serotonin and dopamine synthesis.

Additionally, B vitamins such as B12 and folate help to prevent an amino acid called homocysteine from becoming too high. Evidence suggests elevated homocysteine may contribute to depression and other psychiatric conditions by damaging brain neurons and causing cell death. It is also a risk factor for heart disease. 

People eating a plant-based diet can consume B vitamins in foods such as:

• Whole grains
• Beans and lentils
• Green leafy vegetables
• Fruit
• Nuts and seeds

However, reliable sources of vitamin B12 are only found in animal products. Therefore experts such as The Vegan Society recommend that vegans take a B12 supplement of at least 10mcg daily or at least 2000mcg weekly.

Vitamin B6 supplements may reduce anxiety and depression

A new study by scientists at the University of Reading has found that high-dose vitamin B6 supplementation reduced self-reported anxiety in young adults. Participants who took 100mg of vitamin B6 for up to 35 days also tended to have fewer depressive symptoms. 

The recommended daily amount for vitamin B6 is 1.4 mg for men and 1.2 mg for women, so the study amount is much higher than this. The NHS warns that taking 200 mg or more a day may lead to peripheral neuropathy, but the side effects at levels lower than this are unclear.

Vegans can consume vitamin B6 in food or take a supplement such as a multivitamin that contains the recommended daily amount. According to a 2021 study that compared different diets, vegetarians have similar levels of B6 to meat-eaters and are not at risk of deficiency. 

Antioxidants

Antioxidants are naturally occurring food compounds that fight free radicals and prevent cell damage. Eating a whole-foods plant-based diet is a sure-fire way to consume plenty of beneficial antioxidants. 

Studies suggest that antioxidants may counteract the inflammation in the brain associated with depression. In addition, phytochemicals in plant foods are natural antidepressants, helping to prevent serotonin and dopamine from being broken down by enzymes, thus improving mood. 

Other research suggests that diets high in plant foods, such as the Mediterranean and traditional Japanese and Indian diets, are associated with a lower risk of depression.

A database published in the Nutrition Journal details the antioxidant content of foods used worldwide. The following foods are high in antioxidants and can be included as part of a healthy plant-based diet:

• Vegetables such as kale, broccoli, spinach, artichokes, peppers, sweet potatoes, and carrots
• Legumes, beans, and pulses
• Nuts and seeds
• Coffee and dark chocolate
• Green and black tea
• Wholemeal bread, buckwheat, millet, and barley
• Fruit, particularly berries
• Fresh and dried herbs and spices
• Tomato sauces

Omega-3 fatty acids

Evidence suggests that omega-3 fatty acids are decreased in people with depression. Reduced concentration of omega-3 fatty acids can alter the brain, causing changes in neuron size, learning, and memory. Omega-3 plays a part in serotonin and dopamine transmission and helps to reduce inflammation in the brain. 

However, contrary to popular belief, you don’t have to eat fish to get your required amount of omega-3. 

Foods such as walnuts, hemp, and flaxseed contain alpha-linolenic acid (ALA). The body converts ALA to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). 

EPA and DHA are omega-3 fatty acids that are important for brain health. Because the conversion from ALA to DHA and EPA is often not optimal, vegans may wish to take an omega-3 supplement. Vegan omega-3 supplements are made from algae, so no fish are harmed. 

Probiotics and prebiotics

Serotonin is essential for brain function and is sometimes referred to as the happy chemical.

Ninety-five percent of serotonin is produced in the gut. The beneficial bacteria in our digestive tract manufacture serotonin and communicate with the brain via the gut-brain axis.

Probiotics and prebiotics help to populate the gut with beneficial bacteria. As well as being important for our physical health, this helps to ensure good mental health. 

People eating a plant-based diet consume prebiotics by eating whole foods containing fiber, such as fruits, vegetables, and legumes. The prebiotics in plant-based foods helps to feed the good bacteria and keep our bodies and minds functioning optimally.

Additionally, several plant-based foods contain probiotics. These include fermented foods such as:

• Sauerkraut
• Tempeh
• Kefir
• Miso
• Plant-based yogurt with probiotic cultures

People can also take a probiotic supplement containing up to billions of beneficial bacteria. Probiotic supplements contain different strains of beneficial bacteria, so it’s advised to research which one is most suitable, or speak to a nutritionist.

Are vegans more at risk of depression?

Some studies suggest that people have a preconception that plant-based diets lead to nutritional deficiencies and may be harmful to health. 

However, experts such as the American Dietetic Association confirm that well-planned vegan diets are healthy and nutritionally adequate, and may help to prevent diseases. 

A 2022 review aimed to determine if vegans are more at risk of depression by analysing 23 studies. Eleven studies associated vegan and vegetarian diets with higher rates of depression, but seven studies found beneficial effects of plant-based diets.

The authors suggest that a lack of vitamin B12 and omega-3 may increase the risk of depression. Still, the higher content of antioxidant-rich foods can counteract inflammation in the brain associated with depression. 

Summary

To support brain health and avoid the risk of conditions such as anxiety and depression, people eating a plant-based diet need to:

• Ensure they get all the essential nutrients they require by eating a varied whole food diet
• Consider taking a supplement, particularly for nutrients such as vitamin B12 and omega-3
• Support gut health by including probiotic foods or supplements
• Avoid too many processed foods and sugar, as these can cause inflammation

Additionally, exercise, mindfulness, and talking therapies may be helpful. If you or someone you know is struggling, speak to a health professional to find out what support is available.

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The post Which Nutrients Can Improve Mood? A Plant-Based Guide To Mental Health appeared first on Plant Based News.

Therefore, experts advise people to take a supplement, at least during the winter months. However, some vitamin D supplements or fortified foods aren’t suitable for vegans. 

This plant-based guide to vitamin D explains why you need it and how insufficiency can affect your health. In addition, we discuss how to get an adequate daily dose, which supplements are suitable, and what dosage to take.

What is vitamin D, and why do we need it?

Vitamin D is a fat-soluble vitamin that people consume in some foods and make in the body from ultraviolet rays from sunlight.

We need vitamin D for several essential functions in the body, including:

• Helping calcium absorption, maintaining strong bones, and preventing osteoporosis
• For nerve transmission and muscle function
• Supporting the immune system
• Reducing inflammation
• Regulating genes and cell growth

Although current evidence is inconclusive, some studies suggest that vitamin D may help to prevent some types of cancer, autoimmune diseases and diabetes, and cardiovascular disease. Additionally, scientists have observed an increased risk of depression with lower vitamin D levels. 

Children with insufficient vitamin D may develop rickets. Meanwhile, adults with a deficiency may develop osteomalacia, the softening of the bones. 

How much vitamin D do we need a day?

In the UK, the government maintains that everyone over one year old needs 10 micrograms (mcg) a day of vitamin D. The recommendation includes pregnant or lactating people and those groups at an increased risk of deficiency.

Infants need 8.5-10 mcg a day from birth until one year of age. 

The UK government recommends that everyone consider taking a daily vitamin D supplement during the autumn and winter months. This is because it’s challenging to obtain enough vitamin D from sunlight between October and early March. 

Other sources recommend higher daily intakes. For example, the Linus Pauling Institute recommends that generally healthy adults take 2,000 IU (50 mcg) of supplemental vitamin D daily. The organization stresses that this is particularly important for adults over 50.

People who expose their skin to sunlight in spring and summer may choose not to take a supplement during these seasons. However, they should make sure they don’t burn their skin.

Who is at risk of vitamin D deficiency?

The NHS in the UK and the National Institutes of Health in the US advise that certain groups of people are more at risk of vitamin D deficiency. These include: 

• People who are often not outdoors, for example, those who are frail or housebound
• Individuals in institutions or care homes
• Older adults whose ability to make vitamin D may be compromised
• Those who wear clothes that cover up most of their skin when outdoors
• People with dark skin, such as those with African, African-Caribbean, or south Asian backgrounds who may not make enough vitamin D from sunlight
• Individuals with health conditions that limit fat absorption, such as Crohn’s disease, celiac disease, or ulcerative colitis
• People who are obese or have undergone gastric bypass surgery

Experts do not advise that people following a plant-based diet are more at risk. However, because food sources of vitamin D are mainly of animal origin, people eating vegan may consume less of the vitamin.

The Adventist Health Study 2 indicated that female vegans are at high risk of hip fracture without combined supplementation of both vitamin D and calcium. However, with supplementation, this risk disappeared.

One can ask a doctor to measure their vitamin D levels with a blood test. The NICE guidelines suggest that a result of 25-hydroxyvitamin D (25[OH]D) levels of 50 nanomoles per liter (nmol/L) is sufficient for most people.

Vegan sources of vitamin D

Most food sources of vitamin D are of animal origins, such as eggs, oily fish, red meat, and liver. In the US, milk and infant formula are fortified with vitamin D. Some other foods are fortified with vitamin D, but this may be the animal-derived D3 form (more on this below). 

Some mushrooms are grown under ultraviolet light to increase their vitamin D content. Those eating a plant-based diet can also find products fortified with vitamin D. This can include plant milks, margarine, or vegan breakfast cereals.

Examples of some plant-based foods fortified with vitamin D include:

• Alpro oat no sugars: 0.75 mcg per 100 milliliters (ml)
• Wunda original: 0.75 mcg per 100 ml
• Tesco chestnut mushrooms: 5 mcg per 4-5 mushrooms
• Pure Dairy Free Olive Spread: 0.8 mcg per 10g serving
• Huel strawberries and cream protein shake: 2 mcg per 29g portion 
• Oreo O’s cereal: 0.84 mcg per 30g serving

Many others are available, and fortified foods in a plant-based diet can help someone achieve their daily dose of vitamin D and other micronutrients, and avoid deficiency.

Vegan or not, many people are able to get out in the sunshine during the summer months, and exposing the skin safely is a simple way to dose up on vitamin D. There are also plant-based supplements to take as an additional safeguard. 

Put your mushrooms in the sun!

One vegan source of vitamin D that may be surprising to some is mushrooms. Specifically, those that have been in the sunshine. While retailers sell some mushrooms that have been exposed to UV light, most supermarket mushrooms are grown in the dark.

According to a study in Nutrients, the vitamin D2 content of fresh button mushrooms is less than a microgram per 100 grams of fresh weight (g of FW). However, the study indicates that putting fresh mushrooms in the midday sun for 15-120 minutes increases their vitamin D content to more than 10 mcg per 100g FW. 

Additionally, slicing the mushrooms first increases their surface area and vitamin D content. 

However, the amount of vitamin D produced by this method very much depends on your location and the sunlight levels. 

Which supplements are suitable?

People who avoid all animal products need to be aware of which supplements are suitable for them.

There are two forms of vitamin D available as supplements:

• Vitamin D3 (cholecalciferol): It may be derived from lanolin from sheep wool. But D3 can also be made from lichen, which is considered vegan.
• Vitamin D2 (ergocalciferol): Suitable for vegans as it’s made from lichen.

The NIH advises that although both forms of vitamin D increase blood levels, D3 might raise it higher and for longer than D2. Furthermore, because vitamin D is fat-soluble, it absorbs better when it’s taken with a meal or snack that includes some fat.

The Vegan Society promotes a daily multivitamin and mineral supplement that contains reliable amounts of vitamin D and other micronutrients that people eating a plant-based diet need. 

There are many other plant-based vitamin D supplements available too. If in doubt, check the packaging or speak to the manufacturer to find out if products are suitable.

Supplement dosages

On supplement packaging, retailers often express micrograms using the Greek symbol μ followed by the letter g (μg).

Sometimes, supplements use a measurement of International Units (IU) rather than mcg. One mcg IU is equal to 40 IU. Therefore 10 mcg is the same as 400 IU.

People should not take more than 100 mcg (4000 IU) of vitamin D daily as it could be harmful. Very high levels of vitamin D in the blood may cause vomiting, confusion, dehydration, kidney failure, or death.

Additionally, vitamin D may interact with medications or other supplements. People should discuss this with their healthcare provider or pharmacist. 

Summary

Everyone needs to get enough vitamin D to maintain good health and help prevent conditions such as osteoporosis. Those avoiding animal products can add fortified plant-based foods to their diet and take a supplement made from lichen for a vegan source of vitamin D.

People can safely expose their skin to sunlight during the summer months to dose up on vitamin D. However, in the UK, the government advises that they take a supplement during autumn and winter as light levels may be too low to prevent deficiency.

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The post Vitamin D: What It Is, Why It’s Important, And How To Get Enough On A Vegan Diet appeared first on Plant Based News.

Let’s take a culinary journey through Earth’s riches in order to map the way of the vegan to protein land. Get ready with your knives and forks because it’s about to get delicious!

Why do you need protein?

Protein is an essential nutrient your body needs to function at its best. Modern fitness culture has ingrained in us the belief that protein helps us build muscle and is a great post-workout recovery trick. That is certainly true, but protein has many more benefits too.

For example, it keeps our immune system robust to protect us against infections through specialized proteins called antibodies or immunoglobulins. Vegan protein can also contributes to our appetite satiety, thus helping us lose weight.

Three structural proteins, known as collagen, keratin, and elastin, add structure to many areas of our body, making us look young, healthy, and strong. Not only that, but amino acids promote growth, development, and repair, which are amazing pro-aging properties.

Nature is cyclic, and protein also moves in a synthesis cycle. The body is continuously breaking it down, meaning we need to replenish it. That’s why it’s vital to meet our daily protein intake.

How much protein do you need per day?

Determining how much protein you need a day will help you shape a healthy diet that contributes to your vitality and good mood.

There are two ways you can calculate your daily vegan protein intake: either in grams or as a percentage of the total daily calories.

Protein intake in grams

The recommended protein intake for adults in the UK is 0.75g of protein for each kilogram of weight. Here is the basic formula so you can calculate your own:

Body weight (in kilograms) X 0.75 = # of grams of vegan protein needed per day.

So if you weigh 60kg, your minimum daily protein intake is 45g.

In pounds, you will need 0.34g per pound and the formula looks like this:

Body weight (in pounds) X 0.34 = # of grams of protein needed per day.

So if you weigh 132 pounds, your minimum daily protein intake is about 45g.

Note that this is the minimum requirement. If you’re very active, you need to increase your daily protein intake. The American College of Sports Medicine (ACSM) recommends having 1.2 to 2.0g per kilogram for each day of strenuous training sessions, as well as for endurance and strength athletes.

Protein intake as a percentage of daily calories

The U.S. Department of Agriculture (USDA) recommends consuming between 10 percent and 35 percent of your total calories from protein.

To calculate it, multiply your daily calorie intake by 10 percent and 35 percent to get your range. If you consume 2,000 calories per day, it’s advised that 200 to 700 of those calories be made up of protein.

Plant-based protein sources

The scope of protein sources for vegans is large. Contrary to what most people think, vegans don’t only eat fruits and vegetables. In fact, the three food groups richest in protein are legumes, cereal grains, and nuts/seeds. Nevertheless, some fruits and vegetables are also incredibly rich in vegan protein. But the facts can speak for themselves.

Legumes

The best source of protein for both vegans and meat-eaters is legumes, including legume-based products, such as tofu and tempeh. They make for a great basis in vegan meals and give it a nutrient boost, as they are rich in fiber, iron, and phosphorus. Here is how many grams of protein are contained in 100 grams of each of these legumes and pulses.

Food Protein Content (Per 100 grams)

• Black beans 21.6 g
• Chickpeas 20.3 g
• Green split peas 23.1 g
• Kidney beans 22.5 g
• Lentils 24.6 g
• Lima beans 21.5 g
• Miso 12.8 g
• Mung beans 23.9 g
• Natto 19.4 g
• Peanuts 25.8 g
• Pinto beans 21.4 g
• Soybeans 28.6 g
• Tempeh 20.3 g
• Tofu 17.3 g

Cereal grains

Give your muscles and your brain the energy they need through cereal grains. Rich in vitamins, minerals, and carbohydrates, they contain a moderate protein quantity and add great texture to any meal. Here is how much protein you will find in some of the best cereal grains foods.

Food Protein Content (Per 100 grams)

• Amaranth 13.6 g
• Barley 12 g
• Bread (brown) 11 g
• Bread (white) 9 g
• Buckwheat 13.3 g
• Corn flour 8.8 g
• Corn grains 9.4 g
• Couscous 12.7 g
• Oats 16.9 g
• Pasta (dry) 13 g
• Quinoa 14.1 g
• Rice (brown) 7.5 g
• Rice (white) 7.5 g
• Rye flour 10.9 g
• Semolina 12.7 g
• Spelt 14.6 g
• Wheat flour 12.0 g
• Wheat (whole grain) 13.2 g
• Wild rice 14.7 g

Nuts and seeds

Nuts and seeds significantly vary in their protein content. Top up your salad with sunflower seeds or snack on macadamia nuts throughout the day. The best thing about nuts and seeds is that you can snack on them quickly if you need a quick vegan protein boost. They also have a host of benefits for your health, helping to prevent heart disease and diabetes, and are incredibly good for your brain.

Food Protein Content (Per 100 grams)

• Acorn 8.1 g
• Almonds 21.2 g
• Brazil nuts 14.3 g
• Cashew nuts 18.2 g
• Chestnuts 5 g
• Chia seeds 15.6 g
• Coconut meat 3.7 g
• Flaxseeds 18.3 g
• Gingko nuts 10.4 g
• Hazelnuts 15 g
• Hummus 8 g
• Macadamia nuts 7.9 g
• Pecans 9.5 g
• Pine nuts 13.7 g
• Pistachio nuts 21.1 g
• Pumpkin seeds 18.6 g
• Sesame seeds 17 g
• Sunflower seeds 20.8 g
• Tahini 17 g
• Walnuts 18 g

Fruit and vegetables

Although fruit and vegetables don’t have a protein content as high as legumes, for example, they’re still a great source of it that is rich in fiber, minerals, vitamins, and antioxidants.

Goji berries contain 14.3g of protein and are known for their many health benefits, such as better sleep, skin, and athletic performance. Prunes (3.7g), dried apricots (3.4g), and guava (2.6g) are also great sources of protein.

In terms of vegetables, go for garlic (6.4g), brussels sprouts (3.4g), and kale (3.3g).

Buddha bowls: build your protein heaven

Buddha bowls are increasing in popularity in the vegan community. They offer a quick and simple way to consume all the nutrients your body needs without compromising on taste.

There are over 623k posts on Instagram showcasing a colorful fiesta of mouth-watering Buddha Bowls. One legend says that the single-dish meal that incorporates artfully arranged legumes, grains, vegetables, and an indulgent sauce is named after one particular activity of Buddha. Every day, he would take a bowl with him and fill it with the foods people gave him. Nevertheless, Buddha Bowls have been known to humanity for decades under various names, such as macro bowls, grain bowls, or nourish bowls.

A Buddha Bowl can help you easily track your protein intake as it contains simple ingredients that haven’t been processed much, aside from thermal processing if needed.

Here is how to make the perfect vegan Buddha Bowls:

1. Start with the grains. Fill the bottom of the bowl with about 2-3 cups of grains of your choice, such as quinoa, wild rice, or buckwheat.
   
2. Add vegetables. Sweet potatoes, broccoli, asparagus, and red cabbage are favorite choices, but you can add any and as many vegetables you want. And don’t forget the greens! A pinch of spinach can go a long way in boosting your iron intake.
   
3. Time for legumes. Add about ½ cup to 1 cup of legumes to your bowls, such as chickpeas, red beans, or cooked mung beans.
   
4. Add the extras. A Buddha Bowl wouldn’t be the same without some nuts or seeds sprinkled on top that add an extra crunch to the dish. Sunflower seeds, pumpkin seeds, and blanched almonds are all great choices that are rich in protein and taste incredibly wholesome. Onions and herbs will also contribute to the flavor.
   
5. The sauce. It’s time to bring all the flavors together with a tasty sauce. A salad dressing, lemon and tahini sauce, or peanut butter and soy sauce are great options.
   

When you choose a plant-based lifestyle, you’re in for a treat. An abundance of colorful and nutritious foods awaits you at the gateway of vegan heaven. It bestows you with optimal health, glowing skin, and endless energy to help you enjoy life. All you have to do is eat the right foods and make sure you’re meeting your daily nutrient requirements, especially protein.

The post Thriving As A Vegan: The Ultimate Guide To Getting Enough Protein appeared first on Plant Based News.

The thought, at first, may not seem as pleasant or poetic. But this concoction of microorganisms plays a fundamental role in preserving the wellbeing of our gut and entire body. In fact, a healthy gut can have an array of mental and physical benefits.

Here, Westfield Health takes a look at the importance of gut health while also highlighting the possible signs of ailing intestines and what foods could help restore their wellbeing.

Why is gut health important?

By “gut health,” we tend to refer to the overall wellbeing of our gut and digestive system. This may sometimes be easy to forget, but the digestive system is arguably the most crucial system within the body.

It is responsible for absorbing all the different nutrients that organs and systems need to function correctly. Not only that, but it also takes care of any rejects and waste, making sure they find their way out of the body.

The gut also fuels the body and can help protect it from unwanted “invaders.”

Research has shown that there is a strong connection between bacteria in our guts (in the colon, specifically) and our immune system.

Gut bacteria are able to teach the immune system to spot and recognize both benign and harmful microorganisms. This is particularly useful, as it means that our immune system will not flare up if it comes across innocuous microbes. Instead, it will identify true “threats” and intervene accordingly.

A healthy gut can also positively affect our mood and mental wellbeing. In fact, the gut produces around 90 percent of our body’s serotonin, a neurotransmitter that impacts our social behavior, mood, appetite, and sleep. 

A well-nourished gut can work wonders on our general wellbeing; if everything is working as it should inside the intestines and across the digestive system, we are more likely to be in good spirits.

Signs of an unhealthy gut

As mentioned, a healthy gut and its microorganisms efficiently carry out a myriad of positive functions. So it is no surprise that if – for instance – there is an imbalance in gut bacteria, overall health could be negatively affected. 

But how do you recognize the signs of an unhealthy gut? Here are a few symptoms to look out for:

Upset stomach – A stomach ache can sometimes be the result of poor digestion. In fact, an unbalanced gut finds it harder to process nutrients and eliminate waste. From bloating and heartburn to diarrhea and constipation, there are many signs that could indicate an unhealthy gut.

Digestion issues – If you suffer from specific food intolerances, you will struggle to digest certain products. This could be caused by the poor quality of bacteria inside the gut. Food intolerances can trigger unpleasant effects, such as nausea and abdominal pain.

Sleep loss – As explained, a significant percentage of the body’s serotonin is produced in the gut. As well as impacting our mood, this hormone can also regulate and aid feelings of sleepiness. An unhealthy gut may find it difficult to generate serotonin, which can eventually contribute to disturbances such as poor sleep or insomnia. In the long run, limited sleep can also lead to persistent fatigue.

Migraines – Research suggests that there is a link between gut health and strong headaches. People who suffer from frequent migraines are more likely to have gastrointestinal problems too.

Skin irritation – From acne and psoriasis to eczema and skin rashes, skin conditions and irritation can conceal poor gut health. Eczema, for instance, can be the result of an inflamed gut. Food allergies or poor diet can cause the “leaking” of certain proteins into the body, which can then irritate and affect the wellbeing of our skin.

How to feed your gut

There is no denying that the symptoms of an unbalanced gut can be rather unpleasant. If you are struggling with consistent pain and various collateral effects, make sure you visit your GP. In some rare cases, issues could require surgery. To avoid lengthy NHS waiting times, you may want to consider investing in a private health care plan, but be aware that most policies won’t cover pre-existing conditions.

There are also some other simple steps you can take to restore the health of your digestive system. One way to help your ailing gut bacteria is to eat the right food. So what should you add to the menu?

Fiber – Good gut bacteria love plant-based foods and fiber. Whether it is fruit, vegetables, whole grains, or nuts, an abundant intake of fiber will feed your bacteria and keep your guts healthy. A diet that is low in fiber can increase bloating and wind.

Extra-virgin olive oil – Choosing extra-virgin olive oil over other fats will massively favor the wellbeing of your intestines. In fact, extra-virgin olive oil contains a large quantity of microbe-friendly polyphenols, which do your gut the world of good.

Probiotic food – Probiotics are naturally found inside the gut and have a range of digestive benefits, such as helping irritable bowel syndrome. Live yogurts (there are plenty of dairy-free versions available) are a great source of probiotics and can actively encourage more good gut bacteria to develop.

Avoid processed food – Highly processed food should be avoided whenever possible. These often present ingredients that increase “bad” microorganisms while suppressing “good” bacteria.

From keeping the body energized to uplifting our mood, a healthy gut can have a significant number of benefits on our wellbeing. We hope this article offers you an insight into how to nourish your good bacteria and how to spot any potential signs of an unbalanced gut.

The post Why Eating More Plant-Based Fiber Could Benefit Your Gut Health appeared first on Plant Based News.