Nisha Vora, a Harvard Law grad and former corporate lawyer who founded Rainbow Plant Life, has been there, and knows how to avoid 12 common mistakes people often make when transitioning to veganism.

Drawing on her personal experience and extensive work creating accessible plant-based recipes, Vora recently shared a video with strategies for making veganism not just sustainable, but enjoyable. Her advice is rooted in practicality and compassion (not just for animals, but for yourself as well), with an emphasis on building habits that support long-term success.

1. Thinking about what you can’t have

The first mistake many people make is approaching veganism with a restrictive mindset. “If you’re doing veganism right, you’re learning how to make cooking fun,” Vora says. She emphasizes that the transition doesn’t have to feel like a loss. Instead of focusing on what’s off the table, Vora suggests exploring what’s newly available – from cashew-based mac and cheese to creamy lentil stews. Reframing veganism as an expansion, not a limitation, is key to enjoying it.

2. Only eating stereotypical vegan foods

New vegans often fall into the trap of eating what’s seen as “traditionally vegan” in Western media – smoothie bowls, kale salads, and grain bowls. While there’s nothing wrong with these, Vora warns that limiting meals to this narrow selection means missing out. She recommends looking to global cuisines with strong plant-based traditions, such as Indian, Ethiopian, Chinese, and Greek. Seeking recipes from people in these communities helps bring more flavor and authenticity to the plate.

Read more: Vegan YouTuber Shares ‘Failproof’ Granola Cup Recipe

3. Not eating enough

Hunger is a common concern. Many new vegans find themselves constantly snacking or feeling fatigued. When this happens, it’s likely that “you’re just not eating enough calories or protein or fat or some combination thereof,” Vora explains. Plant-based foods are generally less calorie-dense, which means larger volumes are often necessary. Vora recommends including healthy fats like avocado, nuts, tahini, or olive oil in meals to stay full longer. Snacks should also be substantial – think fruit with nut butter or a homemade trail mix.

4. Not planning ahead

Planning is essential when shifting to any new lifestyle. Vora says people are more likely to succeed when they plan out what meals to cook, what snacks to have on hand, and when to shop. “Making a grocery list makes a huge difference,” she adds. Having quick meals and convenient snacks ready helps avoid defaulting to old habits when cravings hit.

5. Not building a foundation with go-to foods

Vora recommends adopting what she calls “vegan building blocks”, such as batch-cooked grains, sauces, proteins, and condiments that can easily be mixed and matched. Items like cashew cream, lentils, or baked tofu make meal prep more flexible. “These are flavor boosters… that can bring a whole meal together,” she says. Keeping a few in the fridge or freezer makes healthy, tasty meals easier and faster.

6. Lacking strong motivation

Approaching being plant-based like a diet is a mistake, Vora argues. The reason she’s stuck with it long-term is because her motivations are rooted in ethics and values. “Having a strong personal reason for going vegan shifts your perspective from diet to lifestyle,” she explains. Whether the reason is animals, the climate crisis, or personal health, she believes connecting veganism to one’s identity helps solidify the commitment.

7. Being afraid to use vegan substitutes

Not every meal has to be cooked from scratch. Vora acknowledges that many new vegans still crave familiar flavors like cheese or meat. Vegan substitutes can help during the transition. “You don’t need to be embarrassed that you can’t make everything from scratch,” she says. Although products like plant-based sausages, cheeses, and ice creams would not make up the bulk of a healthy plant-based diet, they can offer comfort and convenience, particularly early on.

8. Not preparing vegetables well

If vegetables taste bland or unappealing, it’s often because of poor preparation or low-quality produce. “One thing you can do that’s going to guarantee that all of your plant-based meals taste better is shop at your local farmers market,” Vora suggests. She also encourages experimenting with preparation methods like roasting, grilling, or sautéing with spices.

9. Aiming for perfection

Trying to be a “perfect vegan” sets people up for failure, according to Vora. Mistakes happen – labels are confusing, restaurants slip up, and not all vegan products are 100 percent ethical. Unless you’re “living off the land and growing everything you eat and consume, it’s impossible to be a perfect vegan,” she says. Instead of aiming for flawlessness, Vora recommends practicing compassion toward oneself. Accidents don’t negate progress, and guilt shouldn’t derail someone’s journey.

10. Lacking support

Going vegan without support can make the transition much harder. Vora encourages talking openly with family and friends and explaining the reasons behind the choice. This can help prevent misunderstandings and foster empathy. If close circles aren’t supportive, online communities or local vegan groups can offer solidarity and advice.

11. Ignoring basic nutrition

Vora points out that a well-planned plant-based diet is often regarded as the healthiest diet you can adopt, but newbies will need to ensure they’re eating the right foods and supplementing where necessary. Even a mostly whole foods vegan diet requires some nutritional planning. Vora points out that it’s important to supplement nutrients like vitamin B12. Learning about plant-based sources of protein, iron, and calcium is also important. She advises scheduling a blood test when starting out and a few months later to ensure that everything is on track.

12. Not having fun with food

Finally, Vora warns against falling into a food rut. “Don’t fall into a rut of making the same thing over and over again,” she says. She encourages new vegans to treat cooking as a creative activity by experimenting with spices, trying new recipes, and exploring different cuisines. The more variety and excitement someone brings to their meals, the more likely they are to stick with it.

Vora’s video is a reminder that veganism is not about deprivation but about discovery. By avoiding these common missteps, building a plant-based lifestyle can be nourishing, joyful, and sustainable.

Find more of Nisha Vora’s videos on her YouTube channel, Rainbow Plant Life.

Read more: ‘4 Oil-Free Vegan Recipes I Can’t Stop Eating’

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

If you want to boost your plant points, these recipes are a great place to start. What are plant points? This growing trend encourages not just eating more plants, but eating a wider range of them. The goal is to support gut health by increasing plant diversity. Each different type of fruit, vegetable, whole grain, nut, seed, and legume you eat in a week counts as one “point.” The more points you rack up, the better for your microbiome.

If you want to eat more veggies, you don’t need a complicated plan – just a few good dishes that naturally bring lots of veg together. Whether you’re cooking for one or feeding a crowd, meals like these make it easy to eat well, feel good, and support long-term health. Ready to dive in? Here are 10 recipes containing five vegetables or more.

Read more: 10 Vegan Spring Recipes

Vegan Spanish paella

Starting this list is a vegan Spanish paella from Nuts & Twigs that’s colorful and features a variety of vegetables. This dish is flavored with vegetable broth and includes a tasty paella rice and vegan sausage meat. Try this recipe if you want more plant protein, fiber, and various nutrients from all the different ingredients.

Find the recipe here.

Meat-free cottage pie with leek and cauliflower topping

Next, try this gluten-free, meat-free cottage pie with leek and cauliflower topping for an easy and comforting meal with carrot, onion, mushrooms, cauliflower, and leeks as the main ingredients. The dish from British Leeks is flavorful, cheesy, and great with steamed greens.

Find the recipe here.

Coconut and peanut butter curry

Clean Food Dirty Girl‘s coconut and peanut butter curry is vibrant and veggie-packed. It’s a creamy, crunchy, nutty curry that uses typical spices and many vegetables. Zucchini, sweet potato, carrot, onion, chickpeas, kale, and more make up this dinner dish. 

Find the recipe here.

Ikarian ‘longevity stew’

Try this high-protein Ikarian “longevity stew” by The Happy Pear for a surefire way to cover all your bases. This stew is perfect when you need fiber, vitamins, and nutrients to boost immunity or keep yourself well-fed. The simple tomato sauce works well with this dish’s vegetables and legumes, including black beans, lentils, and chickpeas. Then, the onions, carrots, leeks, broccoli, and kale add further nutrients.

Find the recipe here.

Sweet potato and kale chili

This sweet potato and kale chili by Eat Move Rest is hearty, high in protein, and full of vitamins A and C. This dish contains celery, tomato, lentils, kidney and navy beans, and corn, and it’s great with avocado and chili. Try this slightly spicy and wholesome chili for a comforting meal to share.

Find the recipe here.

Read more: 10 Vegan Power Bowl Recipes

Green cannellini bean stew

This green cannellini bean stew by Romy London is easy and quick to make. The recipe uses green beans, peas, kale, and jarred artichokes as its base with cannellini beans. It’s cooked in one pot with mustard, vegan cream, tarragon, and garlic. It’s great with toasted bread and ideal for dinner.

Find the recipe here.

Gluten-free longevity zoodles

Christine Wong’s longevity zoodles are vegan and gluten-free zucchini and carrot noodles paired with oyster mushrooms, long beans, and spring onion. Watermelon radish, garlic, ginger, and shallots add flavor to the dish, which is served with a vegan oyster sauce. This recipe is great for a simple yet nutritious stir fry.

Find the recipe here.

Nonna’s Minestra

Nonna’s minestra, an Italian vegetable soup by Giuseppe Federici, is another gluten-free choice full of vitamins C and K. The soup contains broccoli, cabbage, leeks, potato, tomato, and peas. These vegetables are perfect for a comforting soup in a simple veg stock broth with plant-based butter and olive oil.

Find the recipe here.

Super easy root vegetable tagine

This super easy root vegetable tagine uses plenty of vegetables, apricots, and cinnamon for a hint of sweetness. This V for Life recipe is completely vegan and uses carrots, parsnips, butternut squash, tomatoes, and chickpeas for the base. Add flaked almonds and coriander for garnish, and enjoy as is or with a side.

Find the recipe here.

Cilantro veggie bowl

The last recipe on this list is a tasty cilantro veggie bowl by Trudy Crane and Chloé Crane-Leroux. This effortless bowl recipe is simple and quick to make. It uses a variety of veg and cilantro-infused rice that is coated in a balsamic tahini dressing. Asparagus, green cabbage, butternut, artichoke hearts, olives, and vegan feta make this dish flavorful.

Find the recipe here.

Read more: 8 High Protein Tofu Curry Recipes

This article was written by Kaitlyn Lourens on the PBN Website.

The Japanese company, which makes pasta using high-protein yellow peas, as well as vegan sauces and crackers, launched in the UK in 2020. A statement from ZENB said “the very challenging global economic climate” had made it “unsustainable to continue.”

ZENB began with the aim of “reimagining” a staple food with the use of a healthier, single ingredient that is also gluten-free. It used as much of the yellow pea as possible, including the skin. Yellow peas are high in protein, fiber (from the skin), iron, potassium, and phosphorous. They are also environmentally beneficial as they have a lower water and carbon footprint than durum wheat, the conventional main ingredient in pasta. As a legume, yellow peas also fix nitrogen in the soil, reducing the need for fertilizers and improving soil health.

Read more: THIS Collaborates With Fresh Pasta Brand Dell’Ugo To Launch Vegan Ravioli

ZENB products were never sold in grocery stores and have only been available online. Orders can be made in the UK until 21 February.

Alternative pasta

ZENB has been part of a growing trend for making pasta from beans and pulses instead of wheat. Retailers such as Sainsbury’s and Tesco make own-brand pasta from red lentils. Swiss brand Explore Cuisine makes pastas from black bean spaghetti, chickpea fusilli, and edamame and mung bean fettucine. Each legume lends its own texture and taste to the pasta, making it a bit of trial and error to find one you prefer.

A 2020 study found that swapping wheat for chickpea flour to make pasta would provide better nutrition and reduce environmental impacts. It suggested that the higher protein content of chickpeas means that chickpea pasta could help meet protein needs in place of animal products.

Read more: Waitrose Adds 9 ‘New And Improved’ Products To Redesigned PlantLiving Range

This article was written by Claire Hamlett on the PBN Website.

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Speaking to Vanity Fair in 2022, the Formula 1 driver said that the dog is “like a puppy again” and that his diet has “literally changed his life.”

Hamilton adopted Roscoe back in 2013. For the first eight years in Hamilton’s care, the bulldog suffered from a number of health problems, such as struggling to walk and breathe. After making the switch to plant-based food back in 2020, however, he saw notable improvements.

Read more: Anne Hathaway-Backed Company Receives US Patent For Precision-Fermented Eggs

Is Lewis Hamilton plant-based?

Hamilton has followed a plant-based diet since 2017. He decided to drop animal products after learning about the huge ethical and environmental costs of animal agriculture from a friend. “The human race, what we are doing to the world … The pollution coming from the amount of cows that are being produced is incredible,” he previously said. “The cruelty is horrible, and I don’t necessarily want to support that … I want to live a healthier life.”

Earlier this year, Hamilton invested in a New York-based vegan dog food brand named Bramble. At the time, he said that he applied the same standards to Roscoe’s health as he does to his own, and that the dog food brand “meets those standards.”

“It’s made from clean ingredients, formulated by veterinary nutritionists, and has the science to back it up,” he said. “Most importantly Roscoe loves it. His energy levels are higher, his coat is shinier and his skin is healthier.”

Read more: ‘Emily In Paris’ Star Lucas Bravo Wants His Character’s Restaurant To Go Vegan

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

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The company previously specialized in pork and beef products, and is known for using traditional Italian butchery methods. The family-owned brand, which was set up in 1888, said it took the decision to go plant-based because it feels a “deep responsibility to future generations.”

Going forward, Gruppo Tonazzo will focus on its meat-free brand Kioene, which it set up 40 years ago. “We are embarking on the third revolution in our company’s history and, we hope, in the sector as well,” Gruppo Tonazzo CEO Stefano Tonazzo said in a statement. “We are now closing all meat-related operations to focus entirely on plant-based proteins and our Kioene brand, already the leader in Italy.”

Read more: Plant-Based Brand Deliciously Ella Bought By Swiss Company

A plant-based takeover

Kioene was set up in 1988 amid growing demand for meat-free alternatives. While not all products are vegan (some contain egg), a growing number of its burgers, cutlets, falafels, and other foods are plant-based, using legumes and vegetables as their primary ingredients. Following the decision to move away from meat, Kioene will expand its plant-based line even further.

The meat-free brand is hugely popular in Italy, consumed by an estimated 2.3 million households. Veganism is also becoming more prominent in the country, with 2.3 percent of people thought to follow an animal-free lifestyle. A growing number of Italians are also reducing meat consumption over concerns about health, animals, and the environment. Animal agriculture is devastating the planet, and studies have shown that a huge reduction in meat is essential if we are to avoid climate catastrophe.

 “As early movers in this market, we feel a deep responsibility to future generations,” Albino Tonazzo, CEO of Kioene, said in a statement. “We want to contribute to environmental preservation and foster collective awareness. We are confident that the market and consumers will once again follow our lead.”

Read more: Beyond Meat To Launch ‘Healthier’ Whole Cut Mycelium-Based Steak

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

Read more: Heather Mills Tells UN Officials To ‘Eat Vegan’ If They Care About The Planet

In a move described as “groundbreaking” by animal advocacy organization Mercy For Animals, the new policy is aimed at reducing the environmental, public health, and animal impact of the area’s food choices. Animal products may still be served at events, but only on request. 

The new policy has been named “The Plant Based Food Policy for City-Sponsored Events.” Vice mayor Chelsea Lee Byers spearheaded the motion, working closely with Mercy For Animals staff and volunteers. The Center for Biological Diversity and Greener by Default also testified in favor of the policy. 

“Mercy For Animals calls for a shift to a plant-based food system, so we greatly appreciate Vice Mayor Byers for championing this policy change in West Hollywood,” Mercy For Animals CEO and president, Leah Garcés, said in a statement. “As more people choose plant-based food for their health, the environment and animals, Mercy For Animals works with local governments so that public purchasing reflects this shift. Mercy For Animals commends the City of West Hollywood’s commitment to serving plant-based food by default.”

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Plant-based is better for animals, us, and the planet

In a world where around 92 billion land animals (plus around two trillion fishes*) are killed for food each year, it’s well-known that plant-based options greatly reduce animal suffering. 

And, as the West Hollywood policy document outlines, choosing plant-based foods is beneficial for humans as well. 

“Current food norms may sometimes make it challenging, especially for people with cultural and/or religious dietary restrictions, and people with certain allergies or medically prescribed diets, to feel included with food options at meetings and events where meat and/or dairy tend to be at the center of food options,” the document states. It goes on to say that plant-based default foods benefit the 30-50 million Americans who are lactose intolerant.

Studies have shown that eating a plant-based diet reduces our individual carbon footprint by around 75 percent. Animal agriculture contributes to around 16.5 percent of greenhouse gas emissions, and it’s also a leading driver of deforestation and biodiversity loss.

“Serving plant-based foods by default has proven to be a tremendously effective yet simple strategy to support people in consuming healthier and more sustainable foods, thereby reducing catering water, land, and carbon footprints,” the document states. 

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

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

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

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

What are sprouts?

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

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

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

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

Eat your greens

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

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

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

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

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

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

Why is a new food system needed?

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

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

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

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

Sprouting efficiency

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

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

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

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

Ancient roots

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

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

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

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

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

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

Sprouting in a food desert

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

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

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

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

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

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

Will sprouting become mainstream?

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

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

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

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

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

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

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This article was written by Daniel Clark on the PBN Website.

As awareness of the issues of meat and dairy grows, plant-based foods have become more accessible and convenient. This drives a self-reinforcing cycle where more vegans demand more vegan food and more vegan food pushes more people to be vegan.

The research is part of an annual survey by finder.com, a personal finance comparison site. It suggests there are now 2.5 million vegans in the UK, equivalent to 4.7 percent of the total population.

Louise Bastock, editor at finder.com, told Plant Based News (PBN): “The number of vegans in the UK has surged by an impressive 1.1 million since the start of 2023, according to our annual research. While there were reports of a dip in sales of meat substitutes in 2023, our survey suggests that this hasn’t impacted the number of people identifying as vegan.”

One million new vegans in a year

Meat consumption dropped to record lows last year, with more people switching away from animal products.

As the climate crisis worsens, the benefits of shifting away from meat and dairy are becoming clearer to many. Meanwhile, the health benefits of veganism have been well documented in the last year, with notable studies published on type 2 diabetes and heart disease. Moreover, awareness is growing of the risks to human health of antibiotic use on animal farms.

Influential documentaries that address environmental, ethical, and health aspects of veganism also reached millions of viewers in the UK in 2023.

Recent lists by HappyCow ranked two British restaurants in the world’s top 10. In a separate list, London came out on top as the top vegan city in the world.

More growth to come in plant-based eating

A further two million people intend to adopt a plant-based diet in 2024, the study claims.

When including vegetarianism and other non-meat diets, the study suggests that almost one in five people in the UK is now leaving meat entirely off their plate. This figure is expected to increase by 6.4 million in 2024.

The move towards veganism comes as more younger people are avoiding meat. Generation Z is at the forefront of the dietary shift; more than half of Gen Z could be following a meat-free diet by 2025, the study projects.

Bastock offered some advice to those considering a switch to veganism. “There are plenty of delicious meat-free meals that you can make without spending a fortune on branded substitutes,” she told PBN. Whole foods like beans, pulses, lentils, nuts, grains, and vegetables can offer an economical and healthy way to transition to eat a plant-based diet.

“If you do want to try a meat substitute, keep an eye out for any deals, such as discounts with your supermarket loyalty card. To save money, you can also buy some items in bulk, such as grains and dry foods.”

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This article was written by Daniel Clark on the PBN Website.

According to the researchers, those on a meat-free diet were 39 percent less likely to contract the virus.

The research involved more than 700 participants with diverse dietary habits. It was carried out in summer 2022 and published last week in the journal BMJ Nutrition, Prevention and Health.

Cases of Covid-19 are rising again at the start of 2024. In the US and UK, an infectious new variant is spreading as immunity wanes.

Meat-eaters more likely to catch Covid-19

The study categorized participants into different diet groups. There were 424 omnivores, 191 vegetarians or vegans, and 87 flexitarians who consumed meat no more than three times a week.

Some 47 percent of all participants contracted Covid-19. However, this rate increased to 52 percent for meat-eaters and decreased to 40 percent for vegetarians and vegans.

Moreover, the results also showed that omnivores had a higher likelihood of experiencing severe infections.

Adjusting for factors like Body Mass Index (BMI), physical activity, and pre-existing medical conditions, the researchers found that individuals on a plant-based diet were 39 percent less likely to contract the virus.

Why might vegans be less prone to Covid-19?

The study authors hypothesize that this protective effect might be due to the immune-boosting compounds in a plant-based diet. For example, plant-based diets include more antioxidants and polyphenols. A recent study of twins, for example, revealed the stark difference that even eight weeks as a vegan can have on health outcomes.

Some voiced skepticism about the extent of the link highlighted in the new study, however. Dr. Duane Mellor, Senior Lecturer at Aston Medical School, voiced concerns about the study’s sample size. She said this could lead to erroneous associations.

A six-country study in 2020 drew similar conclusions from a larger sample size. In that study, researchers found that individuals following plant-based diets were 73 percent less likely to develop moderate-to-severe Covid-19 than the general population.

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

It revealed that ditching dairy for nuts and legumes correlates with a lower risk of cardiovascular disease (CVD).

Cardiometabolic health refers to the functioning of a person’s cardiovascular system. This includes your heart, blood, and blood vessels. 

The study, published last month in BMC Medicine, was the first of its kind to look at links between swapping animal products for plant-based foods and a range of cardiometabolic outcomes, according to the researchers.

“Our findings indicate that a shift from animal-based to plant-based foods is beneficially associated with cardiometabolic health and all-cause mortality,” the paper states. 

What is cardiometabolic health?

Heart attack and stroke, two forms of cardiovascular disease (CVD), are leading causes of death in rich countries. Previous studies link a plant-based diet to a lower risk of heart disease.

Recently, a “groundbreaking” study of 22 pairs of identical twins found that it only takes eight weeks for a plant-based diet to improve cardiovascular health.

Swap meat, eggs, and dairy for better heart health

From a large body of studies, the researchers found that replacing meat, eggs, and dairy with plant-based foods comes with better cardiometabolic outcomes.

The study was a systematic review and meta-analysis. This means the researchers gathered all existing research using a clearly defined method to investigate a specific link. They then used a statistical process to analyze results from several similar studies.

“Both the reduction of animal-based foods, especially meat, and the increase of plant-based foods simultaneously contribute to the observed beneficial associations regarding cardiometabolic health,” the researchers wrote.

Benefits of switching away from dairy

Notably, the researchers found that swapping dairy for nuts and legumes comes with a lower risk of CVD. The authors stated, however, that more research is needed to determine the cardiometabolic outcomes of different dairy products (yogurts, cheeses, milks etc).

Plant milks and cheeses are often considered a healthier alternative to dairy products. Despite this, few governments are acting on the nutritional science. In Denmark, the government has introduced a plant-based roadmap to phase out animal products as part of a plan for better nutrition.

In the US, on the other hand, House Representatives recently voted to bring whole milk back to school lunches.

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In an episode named “Human”, which aired on BBC One on Sunday night, Sir David praised plant-based diets for being “so much more efficient.”

“A profound impact on the natural world”

Planet Earth III is full of footage of the destruction inflicted on rainforests around the world. Sir David has been committed to shining a light on the biodiversity loss ravaging the planet.

Until recently, however, many of his documentaries have shied away from pointing a finger at animal agriculture, which is the number one cause of deforestation.

In last night’s episode, he was more direct. “Currently the vast majority of agricultural land – more than 75 percent – is used to raise livestock and this is very inefficient,” he told viewers. 

He also said that we “rear 70 billion farm animals each year and every one of them needs feeding.”

Sir David added that “producing the food for such numbers of domesticated animals is having a profound impact on the natural world.”

Plant-based diets give back to nature

Turning to the environmental destruction that he has witnessed during his decades-long career, Attenborough laid out the impacts of animal agriculture.

“Year after year, we clear over two million hectares of the Amazon forest – an area the size of Wales. And we use nearly all of it to make more space for cattle and to grow soya to feed our livestock.”

He added: “If we shift away from eating meat and dairy and move towards a plant-based diet then the sun’s energy goes directly into growing our food. And because that’s so much more efficient, we could still produce enough to feed us but do so using a quarter of the land.”

Studies have shown that shifting to a plant-based food system could free up an area the size of the United States, China, the European Union, and Australia combined. This space “could then be given back to nature,” Attenborough added.

Is David Attenborough vegan?

He is widely renowned for his work in educating people about the climate crisis, but Sir David is not currently thought to be vegan. Last year, he was confronted by a climate protestor at a fish restaurant.

The much-loved presenter has previously spoken about the need to reduce meat consumption.

In 2020, he released a film named A Life On Our Planet, in which he spoke about the huge impact of meat.

“We must change our diet. The true tragedy of our time is still unfolding – the loss of biodiversity,” Attenborough said in the film. “Half of fertile land on Earth is now farmland, 70 percent of birds are domestic, majority chickens. There’s little left for the world. We have completely destroyed it.”

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• Swapping 30% Of Meat For Vegan Proteins Could Save 7.5 Million Swimming Pools Of Water, Study Claims

This article was written by Daniel Clark on the PBN Website.

The study was conducted by the Social Market Foundation (SMF). It was funded by the Royal Society for the Prevention of Cruelty to Animals (RSPCA). It involved interviews with 10 experts in the food sector. The report talks about different types of alternative proteins. It defines these as “analogues of conventional meat, dairy, seafood or egg products, produced using novel technology and/or production processes to avoid rearing live animals.” Quorn, which is made from mycoprotein, is an example.

The future market share of these alternative proteins is unclear. Estimates range from three percent to 70 percent, averaging at about a third. In any case, the report shows a significant potential for change in our diets. In Europe, the United Kingdom is one of the leading countries in buying and spending on these alternative protein products.

Do meat alternatives need improving?

The expansion of this industry depends on making these products better and more affordable, the study states. It also mentions that government policies could help by making it easier and faster to bring new products to market.

According to the Good Food Institute (GFI), significant investment is needed for the UK to compete with other countries in producing alternative proteins. The countries cited include the Netherlands and Denmark. The latter recently became the first country to unveil a roadmap towards plant-based food.

Previous research by the SMF found that 58 percent of people are trying to eat less meat. However, many are not satisfied with the current meat alternatives available.

Aveek Bhattacharya, Interim Director of SMF, said: “The potential benefits of alternative proteins are enormous – producing tasty, nutritious and cheap food, without the horrendous costs to animal welfare and to the planet that factory farming currently involves.

“Whether it can fully deliver on that promise remains uncertain, but that is almost always the case with exciting new technologies.”

Last year, a Food Standards Agency report discussed the growth in alternative protein products in the UK. These products include plant-based items designed to taste like meat, proteins from fermentation, and cultivated meat, which is also known as “cell-based” meat.

The rise of vegan meat

The report comes amid rapidly growing demand for vegan alternatives in the UK. According to a GFI report, plant-based food sales grew to £963.8 million in 2022, which was a nine percent growth from 2020.  

There are now a wide range of brands selling everything from vegan burgers to tuna in the UK. These can be found in mainstream supermarkets all over the country. 

This article was written with the help of OpenAI’s ChatGPT. Learn more about how we use ethical and responsible artificial intelligence at Plant Based News.

More like this:

• You Can Now Buy The ‘World’s First’ 3D Printed Vegan Salmon Filet
• Vegan Protein May Reduce Risk Of Chronic Kidney Disease
• Meat Consumption Hits A Record Low In The UK

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

Plant-based advocacy group ProVeg, Ghent University, and the University of Copenhagen conducted the survey of 7,500 people in 10 countries. Fifty-one percent of those surveyed said they are actively trying to eat less meat, compared to 46 percent of people in 2021. 

Animal welfare is the cited as the reason for 29 percent of people. Twenty-six percent are most concerned by meat’s environmental impact, with Denmark and the Netherlands leading on green motives. But health is the main motivation for eating less meat, with 47 percent of respondents saying it was their top reason.

“Increasing numbers of people are choosing to reduce their meat intake,” Jasmijn de Boo, CEO of ProVeg International, said in a statement. “[P]olicy makers and industry can use this knowledge to make respective decisions on the production and promotion of plant-based foods.” 

Concern for animals

Respondents who described themselves as flexitarian – people who eat more plant-forward diets without excluding animal products – are more likely to be motivated by animals welfare than omnivores. Forty percent of flexitarians are worried about the treatment of animals compared to 22 percent of omnivores.

There is a slight difference in levels of concern for animals between generations. Thirty-six percent of boomers (aged between 60 and 80) cited animal welfare as a top concern. Just below 30 percent of Gen X (45 to 60 year-olds), millennials (30 to 45 year-olds), and Gen Z (15 to 30 year-olds) are most motivated by animals well-being.

People in Germany and the Netherlands are the most motivated by animal welfare to eat less meat, while people in Romania are the least motivated.

More legumes

The survey found that 66 percent of Europeans say they eat legumes occasionally, while over half say they want to up their intake. For those motivated by health and environmental concerns to eat less meat, legumes are indeed the solution. 

Legumes such as soy beans and chickpeas are regarded as a great source of plant-based protein, as well as being packed with vitamins, minerals, and fiber. They are naturally low in fat, with almost no saturated fat, and free of cholesterol. A diet rich in legumes can lower the risk of developing type 2 diabetes, can lower blood pressure, and help with weight control.

Growing more legumes in Europe to replace animal-based protein also brings significant environmental benefits. It requires much less land to grow legumes than farm animals, providing a huge opportunity for rewilding agricultural land and cutting greenhouse gas emissions while providing a healthy source of protein. They fix nitrogen in the soil, reducing the need for synthetic or animal-based fertilizers.

Currently, legumes are under-produced and under-consumed in Europe. Only two percent of agricultural land in Europe is used to grow legumes. An association with poverty has also meant legumes have long been ignored by consumers and growers. Experts say that better policies are needed in Europe to support legume production and help consumers replace meat in their diets with beans and lentils.

Cultivating trust

Another key finding of the ProVeg survey is that 46 percent of Europeans say they have more trust in plant-based meat alternatives than they did two years ago.

Emanuele Zannini, co-ordinator of Smart Protein, an EU plant-based protein research project which funded the ProVeg survey, said in a statement that transparency is key to winning people over. Consumers should have access to clear information about how the products are made and where their ingredients are from.

“This will encourage more and more consumers – including the more sceptical ones – to embrace, with more confidence, a shift towards a better diet for their health and for the planet. This is a clear target for food scientists and food ingredient industries,” Zannini said.

More like this:

• 51% Of German Consumers Reduced Their Meat Intake In The Last Year, Data Shows
• Meat Consumption Hits A Record Low In The UK
• Denmark Unveils ‘Groundbreaking’ Roadmap Towards Plant-Based Food

This article was written by Claire Hamlett on the PBN Website.

In a study involving 266,666 participants, researchers found no link between ultra-processed vegan foods and these diseases. In contrast, regular consumption of ultra-processed meat and sugary drinks did have a significant association with all three.

The study investigated the link between multimorbidity – the co-occurrence of two or more long-term conditions, such as cancer and heart disease, and various ultra processed foods. The researchers found that ultra-processed plant-based alternatives “were not associated with risk of multimorbidity.”

Participants were from seven European countries, including Denmark, Sweden, and the UK. Researchers enrolled participants between 1992 and 2000. They then contacted them every three to four years to obtain information on any major diseases.

The research appeared last week in The Lancet. It is thought to be the first study to test the disease implications of ultra-processed foods (UPF) with regards to multimorbidity across countries and with long-term follow-up.

What are ultra-processed foods?

UPFs are foods that have undergone industrial processing to add substances like emulsifiers or colorings. Common examples include industrialized bread, pre-packaged meals, breakfast cereals, and meats like sausages and ham.

Previous research has sometimes considered UPFs as a single group – and a synonym of unhealthy.

However, the new research has added more nuance to this label. It shows that the catch-all term does not necessarily indicate higher risk of multiple diseases.

Animal-based products linked to diseases

The study’s findings run contrary to meat industry pushback against ultra-processed plant-based food.

“Associations were most notable for animal-based products and artificially and sugar-sweetened beverages,” the researchers wrote.

In contrast, “other subgroups such as ultra-processed breads and cereals or plant-based alternatives were not associated with risk (of multimorbidity).”

Balanced plant-based diets bring range of health benefits

Studies have shown that eating meat can worsen health outcomes for type 2 diabetes, cancer, and heart disease.

The new study makes a significant contribution to our understanding of plant-based diets.

By showing that even the unhealthiest plant-based foods do not appear have a link to these diseases, the research makes clear that reducing meat consumption is the proven way to reduce risk.

Although there is no link between plant-based UPFs and multimorbidity, this does not mean that they are a healthy food, or that they should make up the main part of a healthy vegan diet. Eating a balanced plant-based diet remains the best option if you are considering your health.

Heinz Freisling, a co-author of the paper, commented: “Our study emphasizes that it is not necessary to completely avoid ultra-processed foods. Rather, their consumption should be limited, and preference be given to fresh or minimally processed foods.”

More like this:

• Is A Plant-Based Diet Healthy? What You Need To Know
• Plant-Based Diets May Protect Women From Cognitive Decline
• Why Drew Harrisberg Chose Plant-Based Diet For Type 1 Diabetes

This article was written by Daniel Clark on the PBN Website.

Find out all the vegan Christmas food you can buy at UK Supermarkets here

M&S vegan Christmas food

In 2023, M&S has a wide range of vegan Christmas food. As well as its Christmas mains, sides, desserts, canapes and drinks, M&S is offering vegan Christmas gifts and a festive plant-based sandwich. Here are all the vegan options at M&S this Christmas, from a classic No Turkey Joint to Percy Pig Christmas sweets.

Jump to section:

• Mains
• Sides
• Desserts
• Party food
• Drinks
• Non-alcoholic drinks
• Sandwiches
• Christmas gifts
• When can I order M&S Christmas food?
• When can I buy M&S Christmas food in store?

Vegan Christmas Mains

For your vegan Christmas centerpiece, M&S has three options designed to steal the show.

Plant Kitchen No Turkey Joint

This festive pea protein joint is filled with a cranberry, onion, and chestnut stuffing and has a crispy breadcrumb topping. A turkey centerpiece without the suffering.

Cost: £10

Plant Kitchen Roast Butternut Squash & Spinach Pie

This plant-based pie is a vegan Christmas main for those who would rather have a non-‘meaty’ option. Shortcrust pastry filled with butternut squash, carrot and spinach and topped with filo pastry.

Cost: £8

Plant Kitchen Butternut, Almond & Pecan Nut Roast

Nut roast is a Christmas classic for vegans. M&S is offering a twist with this butternut, almond, and pecan version. Roasted butternut squash, mixed nuts, bulgur wheat, cannellini beans, cranberries and a red wine and thyme gravy.

Cost: £7.25

Vegan Christmas sides

What’s the main without its accompaniments? From pigs in blankets to classic Christmas veggies, here are all the M&S vegan Christmas sides 2023.

Plant Kitchen Mushroom Parfait with a Port Glaze

Looking to add a little luxury to your Christmas plate? This vegan parfait is made with a blend of mushrooms and topped with a sweet apple and port glaze. Serves five.

Cost: £6

Plant Kitchen 12 Vegan Pigs in Blankets

A Christmas staple without the slaughter! Plant Kitchen’s Vegan Pigs in Blankets feature 12 vegan cocktail sausages wrapped in vegan bacon.

Cost: £5.50

Plant Kitchen Vegan Vegetable Selection

A full selection of sides for a vegan Christmas dinner. Triple-cooked roast potatoes, red cabbage, a cauliflower and leek bake, as well as a garnish selection. Serves four.

Cost: £26

Plant Kitchen Vegan Gravy

Don’t forget the gravy. Made with vegetable stock and onions, this vegan gravy is made for pouring over a nut roast.

Cost: £3

Vegan Christmas desserts

Is dessert your main event? The M&S Vegan Christmas Food range features four fully plant-based puddings.

Vegan Chocolate Torte

New for Christmas 2023, the M&S Vegan Chocolate Torte combines a crunchy biscuit base with a smooth dark Belgian chocolate ganache. It comes hand decorated with shards of dark chocolate. Serves six.

Cost: £15

M&S Made Without Christmas Pudding 6 Month Matured

For a traditional dessert, try this M&S Vegan Christmas Pudding with spices and vine fruits, cider, rum and sherry.

Cost: £4.50

Plant Kitchen Mince Pies

Christmas wouldn’t be Christmas without mince pies. Shortcrust pastry filled with classic mincemeat. Sweet and fruity… and made without dairy or eggs.

Cost: £3.00

Plant Kitchen No Cheeseboard Selection

Want to finish your Christmas meal with a festive cheeseboard? This vegan platter of mature, smoked, mixed cranberry and crumbly French style cheeses serves four.

Cost: £6.50

M&S Christmas party food: what canapes are vegan?

M&S is not only offering food for the big day. Here is a range of M&S vegan Christmas food to get the party started…

Collection Snowmen Steamed Bao Buns

Bao buns are a deliciously light and fluffy snack. These handmade steamed bao buns are filled with vegetables in a hoisin sauce. They are also dressed up as snowmen to put a festive twist on the classic.

Cost: £7

Vegan 12 Chicken Kyivs

Chicken kyivs without the cruelty. These soy-based bites are made for nibbling at a Christmas get-together. With a garlic filling and coated in golden breadcrumbs, vegans and meat eaters alike can enjoy this festive finger food.

Cost: £5.50

Plant Kitchen 12 Crispy Oriental Selection Pack

A vegan selection pack for a Christmas party. Contains four wheat parcels filled with soy protein and mushrooms, four wheat pancake parcels filled with vegetables and four wheat pancakes filled with soy, hoisin sauce, and vegetables.

Cost: £5.50

Plant Kitchen Vegan Pigs in Duvets Selection Pack

The M&S “Pigs in Duvets” Selection Pack comes with six mushroom and soy sausages and six soy chorizo sausages. All wrapped in pastry, this is finger food to get in the festive spirit.

Cost: £5.50

M&S vegan festive drinks

The good news for festive drinkers is that M&S own-label wines are now fully vegan. You can get in the Christmas mood without checking labels.

M&S branded beers, spirits, cocktails and liqueurs are almost entirely vegan too, giving you plenty of choice when raising a festive glass.

M&S Vegan Prosecco

Toast the festive season with this award-winning vegan prosecco for £8.50 a bottle. A dry sparkling wine with flavors of lemon, pear, apple, and floral hints.

Cost: £51 for a case of six

M&S Collection St. Gall Champagne 1er Cru Rosé

Looking for something extra special? This Champagne has a coral hue, persistent mousse, as well as hints of brioche, cherry and wild strawberries.

Cost: £180 for a case of six

Beaujolais Villages

With its flavors of raspberries, spice and violets, this unoaked red costs £10 a bottle and can be served lightly chilled.

Cost: £60 for a case of six

Gavi

Flavors of pear, fennel, and stone fruit accompany this floral white wine. It also comes from growers committed to sustainable viticulture practices.

Cost: £54 for a case of six

Greenwich Winter Spiced Porter

Seven different malts and British hops go into this traditional London porter. Cinnamon and allspice give the warming ale its aroma.

Cost: £30 for a case of 12

Vegan Non-Alcoholic Drinks

M&S Frizzantea Brut

This lightly sparkling Darjeeling tea has been fermented over several weeks to deliver a complex flavor of peach and blackcurrant. Celebrate the season but skip the hangover.

Cost: £8.50 per bottle

M&S Low-Alcohol Buck’s Fizz

If you want all the fizz without the fuss, try this 0.5 percent volume Buck’s Fizz. A sparkling blend of dealcoholised white wine and orange juice to sip on Christmas morning.

Cost: £3.20 per bottle

M&S Christmas sandwiches 2023

Since launching its first vegan sandwich in 2017, the M&S Vegan Christmas sandwich reveal has grown ever more popular. The Christmas sandwich range will be in store from November 1. 

HO HO Pest-HO

The M&S vegan Christmas sandwich 2023 is a pesto and vegetable sandwich with a Santa-themed name. Contains roasted butternut squash, pickled red cabbage slaw, rocket pesto and tahini mayo between two slices of malted brown bread.

Cost: £3.65

M&S Christmas Gifts

As well as the M&S Christmas food range, the retailer has developed products suitable as a vegan Christmas gift.

Vegan Gift Bag

Packed with items from the M&S Plant Kitchen range, this Vegan Gift Bag is one for chocolate lovers. Treats include salted caramel fudge, single origin smooth hazelnut chocolate, double chocolate chip cookies, and a hazelnut spread.

Cost: £35

6 Plant Kitchen Chocolate Brownies

Cooked traditionally in trays to create the caramelized crust, these vegan brownies are made in small batches and gooey on the inside.

Cost: £18

M&S Percy Pig Christmas Fruit Flavour Gums

The iconic Percy Pig sweets went vegan in 2022. Add these gelatin-free festive gums to a Christmas stocking – or snack on them all month.

Cost: £1.90

When can I order M&S Christmas food?

Shoppers will be able to access the Christmas Food To Order site online at M&S from September 26 until December 11. Final orders for M&S Christmas online gifts must be made by December 22.

When can I buy M&S Christmas food in store?

Most of the M&S vegan Christmas range is available now in store.

Sandwich lovers will be able to get their hands on the HO HO Pest-HO sandwich from November 1.

More like this:

• Tesco Vegan Christmas Food 2023: Full List Of Options
• Sainsbury’s Christmas Food 2023: Full List Of Vegan Options
• Lindt Unveils Vegan Version Of Iconic Lindor Truffles – Here’s Where To Buy Them

This article was written by Daniel Clark on the PBN Website.