Mic dissected the brain and environmental claims in detail, exposing inaccuracies and highlighting the misleading nature of their arguments. You can watch his video, and find a summary of some of his key points, below.

The brain shrinkage claim

Despite what the book’s headline suggests, there is no legitimate scientific evidence that vegans have smaller brains. In the interview, the authors cite a 2008 study. However, Mic points out that this study never mentioned vegans, meat-eaters, or dietary habits at all. “This was a study that looked at B12 levels and brain shrinkage over five years,” he explains. Conducted on just over 100 elderly individuals in the UK, the study explored the correlation between B12 deficiencies and brain atrophy, not dietary patterns.

Mic also notes that in the early 2000s, the likelihood of finding a significant vegan population in the UK was slim, meaning it was highly unlikely there were vegans in the study. “This is a gross misrepresentation of the science,” he says. He further clarifies that brain shrinkage can result from various factors, including alcoholism, malabsorption, and certain medications, all unrelated to a vegan diet.

Read more: Plant-Based Meat Cuts Environmental Impact by 89%, Study Finds

Vegans and B12 today

While older studies suggested vegans had lower B12 levels, newer research tells a different story. Mic cites a German study that found vegans often have comparable B12 levels to meat-eaters due to regular supplementation and fortified foods. “My B12 levels are higher than the average meat-eater,” he shares, attributing this to accessible vegan-friendly supplements.

The Ornish and vegetable consumption studies

Mic highlights a randomized controlled trial by Dr. Dean Ornish, which demonstrated improvements in Alzheimer’s patients on a plant-based diet. Since Alzheimer’s is closely linked to brain shrinkage, the findings contradict the idea that plant-based diets harm brain health.

Additionally, a 2018 study involving 850 participants found that vegetable consumption was strongly associated with reduced brain shrinkage. Mic notes that vegetable consumption was the food group most statistically and powerfully linked to less brain atrophy. This directly counters the carnivore proponents who advocate for zero vegetable intake.

Environmental claims: cows and the climate crisis

The book claims that farmed cows are environmentally harmless. Mic calls this argument “blatantly false,” pointing out that the Food and Agriculture Organization (FAO) attributes 14.5 percent of human-driven greenhouse gas emissions to animal agriculture. Other estimates place the figure even higher.

Mic debunks the idea that the methane emitted by ruminants doesn’t contribute to climate change because it is part of the natural carbon cycle. Methane, he explains, has a global warming potential 32 times greater than CO2 over 100 years and 86 times greater over 20 years.

Soil and carbon sequestration

The book argues that grazing animals improves soil health and sequesters carbon. Mic references studies showing the opposite. A study from Tibet found that areas excluded from grazing had double the soil organic carbon compared to grazed areas. Mic adds that even grazing systems that store some carbon are eventually carbon-positive due to methane emissions. He also highlights the soil carbon saturation limit, which prevents grasslands from indefinitely storing carbon.

Sheep Farming and Land Use

One author praises sheep farming in the UK, but Mic points to journalist George Monbiot’s critique of how overgrazing has “sheep-wrecked” the country’s landscapes. Monbiot compares the impact of sheep farming in the UK to cattle farming in the Amazon, which has caused significant deforestation. Mic emphasizes that grazing animals often leads to habitat destruction rather than ecological restoration.

Read more: Deforestation Could Turn The Amazon Rainforest Into A Permanent Source Of Carbon

This article was written by Editorial Team on the PBN Website.

The human body doesn’t produce iodine, which means people need to consume all they need through food, drink, or supplements.

Consuming the right amount of iodine helps the thyroid – a small, butterfly-shaped gland in the neck – produce hormones like thyroxine. Thyroxine helps regulate the body’s metabolism and development, control the heart, and repair bones.

“Iodine is a key mineral that we need small amounts of to keep ourselves healthy,” Rohini Bajekal, Nutritionist and Communications Lead at Plant-Based Health Professionals UK, told Plant Based News (PBN). “It is a crucial part of the thyroid hormones needed for many body processes including growth and metabolism.”

“Essentially, it helps our body’s internal “thermostat” work properly,” she added.

Iodine deficiency and iodine surplus

If humans don’t consume enough iodine, this can cause the thyroid gland to work harder. Iodine deficiency is the most frequent cause of goiter, which is when the thyroid becomes visibly swollen. Common symptoms of iodine deficiency include severe tiredness, muscle weakness, a weak heartbeat, weight gain, dry skin, and a puffy face.

Iodine is one of the most common nutrient deficiencies in the world, affecting up to 45 percent of the global population. However, consuming too much iodine can also cause health problems, including thyroid disorders. Excess iodine can cause goiters, hyperthyroidism, and thyroid autoimmunity, where your body’s cells attack the gland.

Notably, different people require different quantities of iodine. According to the National Institute of Health (NIH), people aged 14 and above need at least 150 micrograms (mcg) of iodine per day. Pregnant people require 220 mcg, and if breastfeeding, people require 290 mcg. However, the NHS recommends slightly less at 140 mcg per day for a typical adult.

Please always consult your GP or another healthcare professional if you have questions about nutrition, diet, and supplementation, or any health concerns.

Read more: 5 Of The Most Nutritious Vegetables You Can Eat, According To The CDC

The best plant-based sources of iodine

Ensuring you consume enough iodine day-to-day is fairly achievable, but where you get it will depend on your diet and which foods you can access.

Seaweed is the single best natural source of iodine for people who follow plant-based or vegan diets. Two tablespoons of flaked, dried nori contain approximately 116 mcg of iodine or 77 percent of your RDA. Sea kelp is extremely rich in iodine, and as a result, people should exercise caution when eating large quantities or consuming it as a supplement.

“Amounts in seaweed can be variable and some types may be contaminated or contain too much iodine such as kelp or hijiki,” explained Bajekal. “Seaweeds such as dulse and nori offer a more consistent amount.”

Spirulina is a blue-green algae and a nutritional powerhouse in its own right. According to the company Viesun Spirulina, it contains around 15mcg of iodine per three-gram serving of dried spirulina, 10 percent of the RDA. (This may vary from product to product.)

The nutrient variability in certain other plant-based sources of iodine also varies significantly depending on the soil and cultivation methods used. For example, cereals and grains can be rich in iodine, but it depends on how and where they are grown.

Other plant-based sources of iodine

While the amount of iodine in vegetables varies depending on growing methods, the average cup of cooked lima beans contains an estimated 16 mcg of iodine, or 10 percent of the RDA, according to Healthline.

A portion of five prunes contains around 13 mcg of iodine or nine percent of the RDA. Meanwhile, certain berries – particularly strawberries – also contain a small amount of iodine at around 13 mcg per cup, according to Restart Med.

To compensate for this variability, the NHS recommends that vegans and vegetarians eat fortified foods such as plant-based drinks and cereals. The Vegan Society also recommends consuming 500ml of an iodine-fortified milk alternative as an easy way of getting your RDA.

“Certain plant-based drinks/yogurts fortified with iodine are good options,” said Bajekal. But not all dairy alternatives are fortified with iodine, so it’s always worth checking the label.

Read more: The 11 Best Sources Of Plant-Based Calcium

Supplementary sources of plant-based iodine

In the US, iodized salt is another common plant-based source of iodine. However, excessive sodium consumption comes with its own risks, and the Centers for Disease Control and Prevention (CDC) has said that 90 percent of Americans eat too much salt. In the UK, most salt is not iodized, and most pre-prepared foods do not contain iodized salt either.

“Unlike many other parts of the world, we do not iodize our salt in the UK (a process called iodization). This is one reason why people might not get enough,” explained Bajekal.

Because iodine content can be so variable in vegetables, fruit, and fortified plant-based foods, the easiest way to ensure a regular intake with optimal absorption is through daily supplementation. Bajekal echoes this sentiment and told PBN that she takes a daily supplement to make sure she meets the daily iodine recommendations.

Iodine is widely available as a dietary supplement in the form of sodium iodide or potassium iodide. It comes as pills, tablets, and powders. Many everyday multivitamins contain iodine, and supplements that contain pure kelp are also available.

“When it comes to iodine, a daily supplement containing up to 150 micrograms in the form of potassium iodide or potassium iodate is advisable for plant-based eaters,” said Bajekal. “This is especially important prior to conception, pregnancy, and breastfeeding as iodine plays a critical role in early brain development.”

You should consult a healthcare professional before taking supplements, as these may not be suitable for everyone.

How to maintain iodine consumption on a plant-based diet

Consuming an optimal amount of iodine is an essential part of any healthy diet. As noted above, there are several plant-based sources of iodine, containing varying quantities of the essential mineral. Combining iodine-rich foods like fortified milks and cereals, seaweeds, fruit, and vegetables all together can help optimize your intake.

However, it’s worth noting that certain staple foods can hinder absorption, including soy, cassava, and cruciferous vegetables. These otherwise nutritious plants contain goitrogens, which can disrupt the thyroid’s production of hormones and interfere with iodine absorption.

Because of this, many health experts – including Bajekal – recommend regular iodine supplementation as the most effective and consistent way to ensure you meet your RDA.

Bajekal has previously recommended small doses of iodine over large ones due to the risks associated with consuming too much. The recommended dose of 150 mcg is a very small quantity, so be mindful of this when consuming supplements and iodine-rich foods like kelp.

Writing for Healthline, registered dietician Jared Meacham described Thorne Iodine & Tyrosine as the best rigorously tested iodine supplement, Pure Encapsulations Iodine as the best all-round, and Future Kind’s Liquid Drops. All three of these products are suitable for vegans and are widely available both online and in certain health food stores.

Read more: ‘My 7 Biggest Nutrition Mistakes On A Plant-Based Diet’

This article was written by Liam Pritchett on the PBN Website.

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

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

What does kimchi taste like, and why?

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

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

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

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

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

Where does kimchi come from?

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

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

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

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

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

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

Is kimchi vegan?

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

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

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

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

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

Health benefits of kimchi

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

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

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

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

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

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

Kimchi vs other fermented foods

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

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

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

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

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

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

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

More like this:

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

This article was written by Liam Pritchett on the PBN Website.

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

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

The study

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

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

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

Work to be done to meet Net Zero targets

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

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

Animal agriculture and the environment

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

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

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

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

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

This article was written by Adam Protz on the PBN Website.

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

What is cholesterol?

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

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

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

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

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

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

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

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

What are triglycerides?

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

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

What are healthy cholesterol ranges?

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

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

Familial hypercholesterolaemia

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

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

Saturated fats and cholesterol

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

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

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

How to manage cholesterol

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Summary

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

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

More like this:

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

This article was written by Louisa Richards on the PBN Website.

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

What are essential fatty acids?

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

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

Why is omega-3 important?

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

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

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

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

Do vegans get enough omega-3?

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

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

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

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

How to get enough omega-3

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

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

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

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

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

Vegetable oils high in omega-6

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

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

Vegan foods high in omega-3

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

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

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

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

Taking a supplement

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

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

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

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

Omega-3 meal ideas

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

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

Summary

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

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

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

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More like this:

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

This article was written by Louisa Richards on the PBN Website.

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

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

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

What are the potential health benefits of being vegan?

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

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

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

May protect against heart disease

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

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

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

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

• obesity
• cardiovascular mortality
• type 2 diabetes
• hypertension

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

Could help people with diabetes

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

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

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

Improves gut bacteria and colon health

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

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

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

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

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

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

Anti-inflammatory and antioxidant

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

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

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

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

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

Helps to manage weight

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

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

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

Health risks of going vegan

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

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

Avoiding nutrient deficiency

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

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

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

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

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

Ultra-processed foods

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

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

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

Summary

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

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

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

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

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

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More like this:

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

This article was written by Louisa Richards on the PBN Website.

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

What is vitamin B12? 

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

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

Why do we need B12?

The body needs vitamin B12 for the following essential functions:

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

What happens if you don’t have enough B12?

The effects of vitamin B12 deficiency include the following:

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

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

Homocysteine

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

Are vegans deficient in vitamin B12?

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

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

Who else is at risk of low B12 levels?

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

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

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

Signs and symptoms of deficiency

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

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

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

Doctors may treat a B12 deficiency with injections or tablets. 

How to test vitamin levels of B12

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

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

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

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

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

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

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

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

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

Vegan sources of B12

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

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

Summary

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

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

Looking for more content like this? You might like:

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

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

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

This article was written by Louisa Richards on the PBN Website.

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

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

What Types of Meat Increase Risk of Stroke?

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

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

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

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

How much meat increases stroke risk?

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

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

What’s the difference between ischemic and hemorrhagic stroke?

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

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

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

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

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

Red meat and stroke risk

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

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

Why does meat increase stroke risk?

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

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

Takeaway

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

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

This article was written by Lucy Danziger on the PBN Website.

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

This article was written by Polly Foreman on the PBN Website.

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. 

This article was written by Louisa Richards on the PBN Website.

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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This article was written by Jemima Webber on the PBN Website.

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

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

Do health organizations approve of vegan diets for children?

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

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

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

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

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

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

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

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

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

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

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

Nutritional deficiencies

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

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

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

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

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

Pregnancy

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

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

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

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

Vegan supplements to take during pregnancy

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

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

Breastfeeding

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

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

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

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

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

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

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

First foods

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

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

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

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

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

Under 5s

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

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

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

Examples of vegan meals for kids under 5

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

Breakfasts

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

Savory meals

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

Snacks

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

How to get kids to eat more fruit and veg

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

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

Takeaway

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

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

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

More like this:

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

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This article was written by Louisa Richards on the PBN Website.

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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This article was written by Louisa Richards on the PBN Website.

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.

This article was written by Louisa Richards on the PBN Website.