In the study, participants previously free of VTE followed healthy plant-based diets for up to 13 years. Those who closely followed a healthy plant-based diet had a 14 percent lower risk of developing VTE. Participants with a high genetic risk of developing the condition were 47 percent more likely to develop VTE than their peers, but those who ate primarily nutritious plant-based foods for the duration of the study also significantly reduced their overall risk.

JACC Journals published “Healthy Plant-Based Diet, Genetic Predisposition, and the Risk of Incident Venous Thromboembolism” in December last year. It included 183,510 participants and featured a long follow-up and sensitivity analyses. While the research suggests a link between healthy plant-based foods and VTE prevention, further studies are required.

“Adherence to a healthy plant-based dietary pattern could reduce the risk of developing VTE independent of genetic background, lifestyles, sociodemographic features, and multiple morbidities,” wrote the study authors. “Our findings underline the importance of diet in VTE prevention interventions.”

Read more: Plant-Based Diets Represent ‘Significant Opportunity’ To Address Global Challenges

Plant-based diets, VTE risk, and preventative medicine

Venous thrombosis describes the blockage of a vein by a clot. One common form is deep vein thrombosis (DVT), and another is pulmonary embolism (PE). The latter describes when a thrombus, or clot, breaks loose from the deep veins to block an artery in the lungs.

Without treatment, VTE can cause damage and/or death. According to the Centers For Disease Control and Prevention (CDC), the condition kills up to 100,000 Americans per year, while many others experience long-term and chronic complications from VTE.

The new study indicates that preventative lifestyle medicine in the form of a nutritious plant-based diet may help mitigate this statistic, even for those with pre-existing risk.

A separate study published in March found that healthy plant-based diets lower the risk of death from cardiometabolic disorders such as heart disease and diabetes. Combined, cardiometabolic disorders are the leading global cause of death. Meanwhile, another study found that swapping dairy for plant-based oil cuts the risk of death up to 17 percent.

Read more: Eating A Higher Ratio Of Plant Protein Supports Heart Health, Finds Study

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

Nonprofit Greener by Default (GBD) announced the expansion of its existing partnership with food services company Sodexo earlier this week, which already includes 131 hospitals. The total number of hospitals with plant-forward menus will reach around 400 by 2026.

The plant-forward menus preserve freedom of choice for patients, but positive plant-based meals are the default option for at least one meal per day. Dishes include Cajun Pastalaya, Southwest Potato Breakfast Bowl, and Balsamic Stuffed Portabella.

GBD and Sodexo first rolled out the program with 11 NYC Health+ Hospitals in 2022. GBD described the program so far as a “remarkable success” and noted that more than half of all eligible patients opt for plant-based options. In its first year alone, the GBD x Sodexo partnership has cut carbon emissions at participating hospitals by over one-third.

Read more: Plant-Based Diets Represent ‘Significant Opportunity’ To Address Global Challenges, Says Study

Plant-based hospitals, sustainability, and health

According to GBD, one Sodexo-served hospital has served 36 percent more people plant-based entrees since the program began. Meanwhile, patient selection of meat-based options has declined by 20 percent. If just 10 percent of the total 290,000 meals served by Sodexo in hospitals every day shift from meat to plants, that would be up to 10 million per year.

A report from 2024 found that patient satisfaction with the default plant-based meals in all new New York City hospitals is at more than 90 percent. Positive attitudes towards plant-forward hospital menus are increasingly common outside of the US, too, with approximately one-third of UK-based people also backing a plant-based-by-default approach in healthcare.

Such an approach helps to promote overall health and can mitigate the risk of common chronic illnesses, like heart disease, as well as saving money and cutting carbon emissions. An open letter from UK doctors published in 2022 compared serving red and processed meat in hospitals to “distributing cigarettes” amongst already vulnerable patients.

Read more: Academy Of Nutrition And Dietetics Updates Position On Vegan Diets: What It Really Says

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

A recent scientific journal entry by two leading plant-based healthcare professionals highlights how promoting plant-based diets could help tackle the “intertwined crises” of poor health, biodiversity loss, social injustice, and the climate crisis. However, a lack of nutrition education – particularly within medical training – hinders promotion and uptake.

“Why Is The Medical Profession Reluctant To Talk About Diet Change?” was published in the March issue of Future Healthcare, a peer-reviewed academic journal. Dr Shireen Kassam, a consultant haematologist, certified lifestyle medicine physician, and founder of Plant-Based Health Professionals UK (PBHP), and Dr Laura Jane Smith, a respiratory and internal medicine consultant at King’s College Hospital in London, wrote the journal entry.

Kassam and Smith emphasize that the current food system drives intersecting global crises. In contrast, a growing body of evidence shows how diets rich in plant-based whole foods reduce greenhouse gas emissions (GHGs), conserve biodiversity, and promote human health. Plant foods also prove that a secure and resource-efficient food system is possible.

Read more: One Third Of Brits Back Plant-Based Shift In Hospitals

Embracing plant-based diets is now an ethical imperative

March saw several newly published works reinforce the potential of plant foods to promote health and mitigate chronic illness. One study found that well-balanced plant-based diets could help people with cardiometabolic conditions such as obesity, diabetes, and heart disease live longer. Meanwhile, an expert policy briefing found that emphasizing plant-based meals in schools and hospitals could save the struggling NHS £54.9 million (USD $70.8 million) per year.

A recent study carried out by PBHP analyzed 36 NHS hospitals and found that their menus showed “little alignment with sustainable practices.” Less than 50 percent of NHS Trusts plan to increase the availability of plant-based options in line with broader sustainability goals.

The new journal entry from Kassam and Smith recommends that healthcare leaders support the normalization of default plant-based options rather than high-impact animal products, promote and educate on the benefits of plant-based foods, offer plant-based catering for events and meetings, endorse the Plant Based Treaty, lobby decision makers to support a plant-based food system, and divest from companies that support animal agriculture.

“Healthcare systems, such as the NHS, can lead this transition by offering plant-based meals, promoting education and advocating for policy changes,” write Kassam and Smith. “Embracing plant-based diets is now an ethical imperative, with benefits spanning individual health, environmental sustainability, equitable resource distribution and global health justice.”

Read more: New Report On Why Healthcare Settings Should Go Plant-Based By Default

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

Dr Greger began the longevity talk by discussing data from Blue Zones, areas in the world where the local people live unusually long lives. “The Blue Zones organization distilled findings from the 150 dietary surveys from the world’s longest living people to create a set of 10 food guidelines. The foundation of the Blue Zones food guideline is to make your diet at least 95% plant-based, avoiding highly processed foods, emphasizing beans as the healthiest source of protein, water is the best beverage, and nuts as the healthiest snack.

“The final five guidelines are to go easy on fish, eliminate eggs, slash sugar, reduce dairy, and retreat from meat. There are a number of Blue Zone lifestyle characteristics: avoiding smoking, daily exercise. But plant-based nutrition is considered to be the principal component. No surprise, since the number one risk factor for death in these United States is the American diet.”

Read more: The Best 5 Foods To Eat For Longevity, According To Dr Greger

His speech was given in tandem with a screen showing the graphs, studies, and data from which he was drawing evidence from. He illustrated that the Standard American Diet is the top cause of USA mortality, placed above tobacco smoking and alcohol consumption.

“Cigarettes only kills about half a million Americans every year, whereas our diet kills many more,” he added.

Never too late to add years to your life with whole plant foods

Speaking about when is the best point in life to switch to a whole plant foods diet, the answer is now, whatever age you are. 

“For the few of us who aren’t 20 anymore, not to worry. Starting to eat healthier at age 60 could still mean adding eight or nine years to your life. Even in one’s 80s, it could add years, and it doesn’t take much.”

Dr Greger spent portions of the 12-minute talk speaking about how heart disease can potentially be both prevented and even reversed by a whole foods diet. He also presented the data on two of the other leading causes of mortality in western countries, Alzheimer’s and dementia, and the role the diet can play in preventing them. 

Read more: Is A Plant-Based Diet Healthy? What You Need To Know

Who is Dr Greger, and what foods does he recommend eating?

Dr Greger has become one of the most recognisable advocates of the whole foods plant-based diet, often abbreviated to ‘WFPB’. The plant-based physician is the author of the New York Times bestselling titles How Not to Die, How Not to Diet, and How Not to Age. He also founded NutritionFacts.org, where he shares the latest scientific evidence about foods and diets and videos.

The WFPB diet revolves around meals rich in vegetables, fruits, legumes (beans, lentils, chickpeas), whole grains, and some healthy fats (for example, nuts, seeds, and avocado). Dr Greger recommends reducing processed food as much as possible, with a few exceptions such as tofu and tempeh. He is known for strongly advising people to avoid meat, dairy, eggs, and other animal-based foods as much as possible. 
Read more: Dairy Is Worse Than Coca-Cola, Says Leading Longevity Expert

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

The move comes as part of its endorsement of the Plant Based Treaty. The treaty has also been signed by the capital city Amsterdam, alongside 35 others across the world. Bans on meat and fossil fuels advertising have been introduced elsewhere in the country in Haarlem and Utrecht.

Bart Salemans, City Council Member and Party for the Animals Nijmegen representative, said: “Last year, we put the Plant Based Treaty on the city’s radar. We urged the municipal board to sign it, and now it has happened. By signing the Plant Based Treaty, Nijmegen is taking a great step toward a more animal-friendly and healthier future for all its residents.”

Read more: Denmark Agrees Deal On Agriculture Emissions Tax

A move towards a more plant-based future

The move from Nijmegen is also being honored in culinary form: the Nimma Sandwich is to be introduced by the city, using vegan ingredients sourced by local farmers and residents. The new sandwich is a unique restaurant and academic collaboration, with the Michelin-starred De Nieuwe Winkel working with Radboud University and its teaching hospital Radboudumc to create the recipe. 

Lea Goodett, Plant Based Treaty Netherlands campaigner, welcomed the news. “The way we produce, distribute, process, and consume food has a significant impact on our health, the health of the planet, and animals,” she said. “We applaud Nijmegen for showing climate action leadership by endorsing the Plant Based Treaty, and we are excited to try their Nimma sandwich, which will help promote healthy plant-based food and support local farmers and producers.”

Los Angeles, Edinburgh, Norwich, Belfast, and several Canadian cities, amidst a total of 37 cities and regions around the world have declared themselves part of the Treaty. It also has celebrity endorsers, including Rooney Mara, Joaquin Phoenix, Leona Lewis, and Game of Thrones star Jerome Flynn.
Read more: Students At Bristol and Imperial College London Vote For 100% Plant-Based Catering

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

Dan Buettner, a National Geographic explorer and journalist, described beans as “the ultimate longevity food” in a recent Instagram post. Buettner has written several books on the diets of people living the longest, healthiest lives in the world’s “blue zones.” He notes in the post that beans are “a staple in every long-living culture.”

Research shows that people could gain four extra years of life by eating a cup of beans a day, said Buettner. According to one study, for every 20g increase in daily consumption of beans, there was a seven to eight percent reduction in risk of death among older people. So what makes beans such an incredible longevity superfood? A more recent meta-analysis found that multiple studies show a link between eating more legumes and lower risk of death. Beans are great for your heart, too, as eating them four or more times a week can lower the risk of heart disease by 22 percent.

So what makes beans a longevity superfood?

Read more: Eating A Higher Ratio Of Plant Protein Supports Heart Health, Finds Study

Dietary powerhouses

As Buettner points out, beans are complex carbohydrates and are packed with protein. Complex carbs, made up of fiber and starches, break down slowly in the digestive system, helping it to absorb vitamins and minerals, and providing protective benefits. Beans are a type of pulse, as are lentils and peas, and all these fall broadly under the category of legumes. They are the edible seed of the legume plant.

Many beans are a good source of resistant starches, which support gut health as they are fermented by microbes in the large intestine. This process produces short-chain fatty acids that can help lower the risk of colorectal cancer, one of the most common types of cancer.

Most people don’t get enough fiber in their diet, which can lead to a higher risk of diseases including some cancers and cardiovascular disease, as well as systemic inflammation. Eating a high-fiber diet is essential for digestive health, can lower cholesterol, regulate blood sugar levels, and help maintain a healthy weight. A diet high in fiber has been linked to a lower risk of death from cardiovascular disease, respiratory illnesses, and even infectious diseases.

Read more: 5 Elite Vegan Athletes Weigh In On The Best Foods For Protein

Legumes are an excellent source of plant protein. Soybeans in particular have a huge amount, with around 31g per cup, while others such as chickpeas and black beans containing around 15g. Particularly when paired with other high-protein plant foods such as whole grains, beans are a great replacement for meat. One analysis found that per serving, eating beans as a meat replacement reduces chronic disease risk by 5 percent.

Cheap and sustainable

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A post shared by Dan Buettner (@danbuettner)

Not only are beans very good for you, they are cheap and good for the environment. While some plant-based meat alternatives can be expensive, beans are one of the cheapest foods available, and give you the most bang for your buck nutritionally. An analysis of the cost benefits of replacing meat with unprocessed beans found that the beans cost 88 percent less than beef and 72 percent less than chicken.

Growing beans for human consumption takes up far less land and water than animal products, and produces significantly fewer greenhouse gas emissions. On top of that, beans fix nitrogen in the soil, which enriches the soil and helps plants to grow.

While beans may be a staple food in some parts of the world, in others they are a seriously underutilized ingredient. On average, people in the UK buy only 30g of canned beans and pulses a week. A cup of cooked beans is between 150 to 190g, so 30g a week is far less than Buettner’s recommended cup a day.

Best types of beans

While all beans are good for you, some have higher proportions of protein or fiber than others. Soybeans come out on top for protein, but have slightly less fiber, at 10.3g per cup, compared to some other beans. Kidney beans have 13.1g of fiber, for example, while lentils have 15.6g.

Beans are packed with vitamins and minerals, too, in varying amounts. Most are a good source of iron, but once again soybeans take the lead by delivering 49 percent of your daily iron needs. Manganese, vitamins B1 and B9, copper, and zinc are among the other nutrients you can get from beans.

If you’re looking to get more beans in your diet, try these caramelized onion butter beans, or add cannellini beans to your vegan mac and cheese. Foods made from beans such as tofu and tempeh are also a great way to up your bean intake. Combine tempeh and black beans to make a satisfying burger, or give this tandoori tofu traybake a go.

Read more: Healthy Plant-Based Diets Lower Risk Of Death From Cardiometabolic Disorders, Finds Study

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

Expo West is the largest natural products trade show in the US, bringing together more than 3,000 exhibitors and tens of thousands of attendees from around the world. While many brands showcase flashy, vegan convenience foods, Kohler is on a mission to uncover the quiet, nutrient-dense alternatives. “This isn’t about trendy snacks — it’s about true health,” he says in the video.

From wild-harvested superfoods to fermented probiotics and whole food-based supplements, Kohler spent days walking the floor to find some of his favorite plant-based health products. Here are some of his standout picks. To see the full list, watch the full video on OkRaw’s YouTube channel.

Read more: Recipe Developer Shares Meal Prep Vegan Breakfast With 40g Of Protein

Raw, date-sweetened chocolate

Chocolate sweetened with whole food ingredients like dates can offer a healthier alternative to sugar-laden bars. Windy City Organics’ Rawmio line stone-grinds cacao nibs and dehydrated dates at low temperatures to preserve nutrients. Kohler describes it as “the only truly raw vegan healthy chocolate bar you’ll ever find.”

Sprouted nut butters with functional add-ins

Nut butters made from sprouted nuts and blended with ingredients like cinnamon and dates can offer enhanced digestibility and flavor. Kohler highlights the almond butter with cinnamon and date from Windy City Organics, saying, “This stuff is insane… some of the best nut butters money can buy.”

Plant-based collagen alternatives

New plant-based options are offering real, pre-formed collagen from sources like hibiscus. Windy City Organics now offers a vegan collagen extracted from hibiscus grown in Laos. “This is true vegan collagen… it’s better absorbed than animal collagens,” Kohler says.

Fermented probiotic shots

Probiotic-rich beverages can support digestion and gut health. Keeper Lab’s coconut kefir shots contain 100 trillion CFUs and 36 probiotic strains. “You can be a trillionaire by drinking the Keeper Lab,” jokes Kohler.

High-polyphenol sprouted grains

Grains like Himalayan tartary buckwheat are rich in polyphenols that may aid your immune system. The sprouted version from Big Bold Health contains up to 350 times more polyphenols than regular buckwheat. Kohler adds it to smoothies, calling it “the healthiest grain I’ve found.”

Wild-harvested omega-rich nuts

Canary nuts from Indonesia are wild-harvested, high in omega-3s, and packed with minerals like magnesium. Kohler says they are “super nuts” that “literally melt in your mouth.”

Raw vegan caviar

Abafina’s raw vegan caviar is made from chia seeds, seaweed, and blueberry powder, offering a unique plant-based alternative to traditional fish eggs. Kohler calls it “amazing,” noting that it contains 700 percent more omega-3 than salmon.

Fermented coconut yogurts

Canadian brand Kefir Cult produces coconut kefir with 42 trillion CFUs per serving. The plain version contains no added sugars and supports gut microbiome diversity. Kohler praises its high bacterial count and smooth taste.

Organic food-based B12 yeast

A new nutritional yeast from Maroquin Organics offers the world’s first organic, non-fortified food source of B12. Unlike most yeasts which are fortified, this version is grown specifically to contain B12. “This is a gamechanger,” says Kohler. “Just 12 grams meets your daily requirement.”

Kohler emphasizes that many of these products are not widely available in stores yet but can be found online. “I really try to diversify my diet even eating wild foods,” he explains. For full product details, sourcing links, and more vegan finds, watch the full Natural Products Expo West 2025 recap on OkRaw’s YouTube channel.

Read more: Academy Of Nutrition And Dietetics Updates Position On Vegan Diets: What It Really Says

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

While certain diets recommend cutting down on carbs to stay healthy, Buettner has suggested that the problem is that the word carbs does not distinguish between nutrient-dense carbohydrates like lentils and less nutritious carbs like candy or cakes.

The author, producer, and plant-based diet advocate shared a short video on Instagram earlier this month with an accompanying caption explaining his thoughts on the topic.

“Carbs aren’t the enemy – the wrong carbs are,” wrote Buettner on Instagram. “While junk food gives carbs a bad name, the longest-living people thrive on complex carbs like beans, whole grains, and sweet potatoes.”

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A post shared by Dan Buettner (@danbuettner)

Buettner has been researching longevity hotspots and Blue Zones for over 20 years, and his work has included books, National Geographic cover stories, and a TED Talk, as well as 2023’s Netflix mini-series Live to 100: Secrets of the Blue Zones.

“We know beyond a shadow of a doubt that people who […] live the longest, that we can actually record, were eating mostly complex carbohydrates,” said Buettner. “But the problem is, the doughnuts and the cakes and the candies give carbohydrates a bad name.”

While there’s no reason to avoid plant-based treats and candies all the time, something like a gummy candy offers quick energy but little else, while a portion of starchy sweet potato offers vitamins, minerals, protein, and fiber, even though each one is technically a carbohydrate.

Read more: The Best 5 Foods To Eat For Longevity, According To Plant-Based Doctors

‘You should be eating mostly complex carbohydrates’

Carbohydrates are an important source of energy for the human body, and complex carbohydrates are generally considered an essential part of any healthy, well-balanced diet.

The body breaks down carbs into glucose, which powers cells, tissues, and organs, including the brain. In fact, the brain alone requires around 500 calories per day to function properly, and it consumes around half of all the sugar-based energy in the body. Ideally, this sugar would come from nutrient-dense carbohydrates like vegetables, fruit, and grains.

“So what should you be eating? About 70 percent of all your calories should be complex carbohydrates,” said Buettner. “You need fat; you also need protein, but you should be eating mostly complex carbohydrates if you actually want to live to 100.”

Read more: ‘What Food History Tells Us About Living Longer’

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

Dr Shireen Kassam, the founder and director of Plant-Based Health Professionals (PBHP), wrote an article earlier this month titled “Why we do not recommend the carnivore diet.” The carnivore diet is a pseudoscientific meal plan that focuses on meat, dairy, and eggs, and doesn’t incorporate any plant foods at all.

PBHP is a UK-based Community Interest Company (CIC) that advocates for whole foods and plant-based nutrition as preventative medicine for chronic diseases. The article was published on the PBHP website and contains 10 “key reasons” carnivore diets are harmful.

Kassam highlights that an entirely animal-based diet contains zero fiber and high quantities of saturated fat and dietary cholesterol. This could increase the likelihood of diabetes, heart disease, stroke, and dementia. Excluding plant-based foods also leads to deficiencies in key micronutrients, including magnesium, potassium, and vitamin C.

Consuming red and processed meats could increase the risk of developing cancer, and Kassam also writes that low-fiber, high-fat diets could be linked to anxiety and depression. She says that there is no evidence that the carnivore diet supports weight loss, and no scientific studies support long-term safety. Finally, Kassam notes that eating an entirely animal-based diet is “not evolutionarily consistent,” and is “terrible” for the environment.

Read more: Carnivore MD Says He ‘Likes Fruit’ For Carbohydrates – And Claims Pickles Are Animal-Based

Carnivore diet ‘unbalanced, unsustainable, and potentially harmful’

The claimed health benefits of following the carnivore diet have been widely debunked. Carnivore has been described by some as an extreme take on the keto diet, which emphasizes fat and some protein over carbohydrates, and has also been criticized.

In contrast, a variety of studies from 2025 alone have indicated that swapping animal foods for plant-based ones can reduce the risk of cardiometabolic conditions, promote gut health, and lower the risk of premature death. A major 20-year review published last year found that plant-based diets improve overall health and cut the risk of heart disease and cancer. 

“The carnivore diet is nutritionally unbalanced, unsustainable, and potentially harmful in the long run,” said Kassam. “While short-term benefits may come from eliminating processed foods, there are far healthier ways to achieve health goals without sacrificing essential nutrients.”

Read more: Healthy Plant-Based Diets Lower Risk Of Death From Cardiometabolic Disorders, Finds Study

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

The human brain controls thoughts and memories, regulates emotions, and informs motor skills. It also manages many of the body’s essential processes without conscious thought or intervention, including breathing, blinking, heartbeat, and temperature.

The brain’s storage capacity is enormous, and an average adult brain can hold the organic equivalent of 2.5 million gigabytes of digital memory. (That’s nearly 70 times larger than the biggest hard drive ever created, which is 36,000 gigabytes.)

Brain health and diet

Brain health, and performance, are inextricably linked to diet. The brain represents just two percent of the body’s weight but consumes more than 20 percent of a human’s daily energy intake. This means that a significant proportion of what people eat fuels their brains.

“When food is broken down, it interacts with various systems in our body, such as the nervous system, endocrine system (hormones), immune system and digestive system, and fuels many cellular metabolic processes,” Reena Sharma, a registered dietician and founder of The Vegan Dietician, tells Plant Based News (PBN). “Research looking at the impact of food on our brain health is ongoing, but there are very interesting and more established findings that link certain foods to improvements in cognitive decline, memory, depression and dementia.”

Read more: ‘Why Vegans Have Smaller Brains’: Debunked

Nutrients, heart health, and brain health

Foods rich in omega-3s are thought to boost brain health in the form of increased learning, memory, overall cognitive wellbeing, and blood flow, while insufficient levels have been implicated in mood disorders and cognitive decline in adulthood.

Vitamins B6, B12, and folate are all involved in the production of neurotransmitters. Meanwhile, choline is a precursor to acetylcholine, a key neurotransmitter that aids memory, learning, cognitive function, and brain development. Acetylcholine also protects cell membranes and could help to prevent cognitive decline as people age.

A growing body of evidence also suggests that the same foods that are good for heart health – such as fruit, vegetables, legumes, nuts, and seeds – may also be good for brain health, meaning that eating more of these key ingredients will likely aid overall longevity.

Writing for Plant Based Health Professionals, Dr Shireem Kassam noted that dementia has been referred to as “type three diabetes” because of its association with inulin resistance, a “multifaceted syndrome” primarily linked to heart disease and diabetes.

“Dementia shares similar risk factors to cardiovascular disease (heart attacks and stroke),” said Kassam. “Those with high blood pressure, high cholesterol, type 2 diabetes, and higher body weight are at significantly increased risk of developing dementia later in life.”

Gut health and the brain

A growing body of evidence also indicates that brain health may be inextricably linked to gut health, sometimes referred to as the “brain-gut connection.”

“Since we know there is a strong link between the gut microbiome and the brain, fuelling our gut microbes is important,” says Sharma. To foster good brain-gut health, she recommends “foods rich in probiotics (live beneficial bacteria) and prebiotics (foods that feed our gut bacteria).”

Sharma specifically suggests foods such as kimchi, saurkraut, kombucha, and some plant-based yoghurts for probiotics, while fiber-rich ingredients like fruits, vegetables, beans, lentils, nuts, and seeds often contain prebiotics. All of these foods promote gut health, and therefore, brain health, via what Sharma calls the “gut-brain axis” between the two systems.

“Pathways of communication include neuroendocrine signalling, vagus nerve, the immune system and microbialmetabolites,” explains Sharma. “Our diets can rapidly modulate the microbiota-gut-brain axis. Ongoing research has demonstrated that this can impact stress levels, depression, memory loss, and satiety/hunger.”

According to Sharma, research indicates that positive mental health benefits can be achieved by targeting the gut’s microbiome. Eating plenty of fermented foods and polyphenols – which are antioxidants found in whole grains, fruits, vegetables, tea, and dark chocolate – as part of a well-balanced plant-based diet can help to optimize gut-brain health.

Which plant-based ingredients boost brainpower?

Several studies, reviews, and expert recommendations from the last 12 months indicate that eating balanced, nutritious meals rich in plant-based foods can improve health and lower the risk of certain diseases and cancers. While there is no such thing as a single “superfood,” many of the most nutritious ingredients support overall health, heart health, and brain health.

Blueberries, for example, are thought to have a variety of health-boosting qualities. BBC Good Food reports that blueberries may help manage blood pressure, reduce the risk of heart disease, regulate blood sugar, maintain eye health, support immunity, reduce gastrointestinal symptoms, reduce muscle damage, and promote healthy aging.

A 2023 study found that consuming powdered blueberries led to improved memory, improved attention, and lower overall blood pressure among participants. Meanwhile, a separate study from 2021 suggested that blueberries may offer “neuroprotective” benefits.

Sharma also mentions the potential neuroprotective effects of berries and chocolate. She notes that both berries and dark chocolate “are a good source of molecules that exhibit antioxidant activity.” Studies indicate that consuming dark chocolate promotes “cerebral blood flow and improves cognitive function,” along with optimal oxygen levels.

Studies also indicate that the regular intake of whole grains – such as oatmeal, brown rice, or whole wheat pasta – is associated with “improved metabolic markers linked to cognitive function,” including inflammation, glucose metabolism, blood pressure, and cholesterol.

Leafy greens, nuts, and seeds

Leafy greens are extremely nutrient-dense and should be a key part of any healthy diet. Green vegetables support vision, skin health, and the immune system, and lower disease risk. Consuming a single portion per day may help to slow cognitive decline while aging.

“A deficiency in certain nutrients like folate and beta carotene can lead to neurological decline, so foods rich in these can support cognitive health,” says Sharma. “These include green leafy vegetables, such as kale, spinach, broccoli, and pak choi.”

For omega-3, Sharma recommends chia seeds, hemp seeds, flaxseed, avocado, algal oil, and walnuts. “These fatty acids are also essential in supporting brain structure,” she adds.

Nuts and seeds are rich in essential nutrients like vitamins, minerals, healthy fats, and antioxidants, and are therefore also thought to support brain health. Walnuts, in particular, are linked to improved brain function, and a study published earlier this month found “promising” evidence “for a possible protective effect on memory.”

Chia seeds are particularly rich in omega-3, making them an ideal ingredient for boosting brain health. Meanwhile, sesame seeds are rich in lignans, which may have “neuroprotection, metabolic improvement, anti-tumor, anti-aging, and inflammation-suppressing benefits.”

Read more: The 5 Most Nutritious Seeds To Add To Your Diet

Ingredients to cut down on

According to a summary by Healthline, foods such as sugary drinks, refined carbohydrates (such as instant noodles or french fries), foods high in trans fats, food and drinks that contain aspartame, highly processed foods, alcohol, and foods high in mercury (like fish) are all linked to negative health outcomes related to cognition and brain health.

Plant-based and vegan food is generally less likely to contain mercury – a poisonous heavy metal – which is sometimes found in common “seafood” animals like bluefin tuna. Alcohol, however, is regularly consumed by almost 50 percent of the population and 55 percent of men.

The World Health Organization classifies alcohol as a Group 1 carcinogen, meaning that no level of consumption is safe for human health. A study published in 2018 indicated that the potential negative health outcomes linked to drinking outweighed any positives, and also concluded that there is no safe level of alcohol consumption.

“Diet should be more about balance rather than avoidance,” explained Sharma. “So minimizing intake of items such as alcohol, caffeine, and ultra-processed foods, and following a healthy and balanced diet to obtain the nutrients you need for a happy, healthy body and mind is key.”

11 brain-boosting vegan recipes

Cabbage and walnut lasagna

This cabbage and walnut lasagna from Romy London combines brain-boosting greens and nuts with nutritious lentils, tomato, lemon, and garlic. It takes a little over one hour to prepare and cook and can serve up to six people. Chili flakes and vegan mozzarella make it spicy and cheesy, and it can be topped off with a sprinkling of breadcrumbs for a little crunch.

Find the recipe here.

Walnut mince burrito bowl

Another walnut-based dish, this brain-boosting recipe also comes from Romy London. The walnut “mince” is the star of the show and has a delightfully meaty texture and savory flavor. In addition to omega-3, antioxidants, and vitamin E, it also adds wholesome plant protein.

Find the recipe here.

Mushroom and walnut ragu

This mushroom and walnut ragu is super simple and comes to PBN from Natlicious Food. The sauce combines tomato with miso, soy sauce, and chili, while the mince combines mushrooms with walnuts and veggies for a particularly meaty, full-bodied texture.

Find the recipe here.

Blueberries and cream chia pudding

Making this blueberry and cream chia pudding takes 40 minutes for four servings. It comes from Melissa King’s cookbook, Easy. Whole. Vegan., and combines two key brain-boosting ingredients, blueberries and chia seeds. It also features cashew cream, and cashews are rich in the essential minerals zinc and magnesium.

Find the recipe here.

Vegan energy bars

For this vegan energy bar recipe, the Happy Skin Kitchen combines nuts, seeds, dates, and apples. Dates are rich in antioxidants, which are thought to support brain functionality, while apples contain quercetin and flavanols, which may reduce oxidative stress and protect against age-related memory loss, respectively. The bars are super sweet, simple to make, and easy to store, and this recipe makes six large bars.

Find the recipe here.

Pumpkin seed tofu

This recipe comes from Joe Yonan’s Mastering the Art of Plant-Based Cooking and requires just four ingredients: pumpkin seeds, water, salt, and lemon juice. Pumpkin seeds contain zinc, which is essential for normal brain function, while the vitamin C in lemon juice is thought to improve brain function and provide an overall protective effect.

Find the recipe here.

‘Superfood’ stir-fry

BOSH!’s “superfood” stir-fry combines nutritious vegetables like edamame, broccoli, and kale with chili, garlic, ginger, lemongrass, and soy. Top with peanuts. “Is there anything more satisfying [than] whipping up a speedy stir fry after a long day,” says BOSH! “Easy, speedy, and downright good for you – plant-based cooking has never been more straightforward.”

Find the recipe here.

Zesty chickpea traybake

Romy London also created this zesty chickpea traybake recipe, which incorporates hearty vegetables like sweet potato, swede, and parsnips, alongside broccoli and chickpeas. It comes with an optional slow-roasted tomato and garlic confit to top the meal off.

Find the recipe here.

Lentil and broccoli summer salad

Just one cup of lentils contains around 90 percent of your RDA for folate, which supports mood and mental clarity. In addition to lentils, this summer salad from Natlicious Food also contains a whole head of broccoli. Excluding soaking time for the lentils, the recipe takes just 30 minutes to prepare and serves three.

Find the recipe here.

Vegan Snickers protein balls

Another recipe from Romy London, these vegan Snickers-style protein balls combine dates with hemp seed, linseed, and mixed nuts. They also include dark chocolate, which contains both flavonoids and antioxidants and therefore may improve cognitive function.

Find the recipe here.

Ikarian ‘longevity stew’

This recipe comes from Happy Pear’s Recipes and Learnings from the First 20 Years. The dish itself is inspired by the traditional diets of Ikaria, Greece, whose population is known for their long lifespans, and contains leafy and green vegetables like broccoli and kale. It also includes beans, lentils, and wholewheat pasta, all of which are thought to support brain and heart health.

Find the recipe here. 

Read more: Oven-Baked Butter Chickpeas Is A Protein-Packed Vegan Dinner

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

As scientists learn more about how the gut microbiome works, it’s become clear that plant foods are beneficial for gut health. In fact, Tim Spector, a leading expert on gut health, recommends eating 30 different plant foods a week. Vegetables and fruits are important, but seeds, nuts, and spices count too.

Read more: Eating A Higher Ratio Of Plant Protein Supports Heart Health, Finds Study

So why is it that plant foods are so good for the community of microorganisms that live inside all of us? Here are five reasons, according to science.

Plants are full of fiber

In a new episode of The Fit Vegan Podcast, gastroenterologist Dr Angie Sadeghi talked about what makes plant foods so good for gut health. One of her key messages was that fiber is crucial for fuelling the microbiome and repairing the gut. You should eat around 30g of fiber a day, but most people eat too little. Fiber can’t be obtained from animal products — for that you need plants like whole grains, vegetables, and pulses.

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Eating lots of plants foods helps create gut microbes that specialize in breaking down fiber. When these microbes ferment dietary fiber, they produce short-chain fatty acids. These help to lower inflammation, maintain the gut barrier function, and support the immune system.

Research shows that dietary fiber from some types of plant foods may be more beneficial than others. Prebiotic fiber, found in foods including chicory root, garlic, onions, and beans, is the type that feeds the “good” gut bacteria that we want more of. While general fiber from sources like potatoes and fruit is still good for you, it doesn’t have much impact on the type of bacteria in the gut microbiome.

Plants provide complex carbs

Carbohydrates are an important part of a healthy diet. According to Dr Sadeghi, eating whole, nutrient-dense carbs, helps maintain the protective layers of the gut, preventing inflammation and intestinal permeability, known as leaky gut. This can contribute to the development of conditions such as celiac disease, Crohn’s disease, and irritable bowel syndrome. 

Along with fiber, complex carbohydrates found in foods such as sweet potatoes and bananas provide starches. Resistant starches in particular have recently emerged as playing an important role in gut health. Resistant starches don’t break down in the small intestine, but move on to the large intestine where microbes ferment them. Like the fermentation of fiber, this process produces short-chain fatty acids, including ones linked to lowered risk of colorectal cancer.

By contrast, avoiding carbs or only eating simple carbs will produce harmful byproducts in the gut as it’s forced to digest protein inefficiently, according to Dr Sadeghi.

Plants increase microbe diversity

The more types of plants you eat, the more diverse your gut microbiome will be. This is why Tim Spector recommends 30 kinds of plants a week.

According to the research behind the recommendation, gut bacteria have different properties such as enzymes that means their reaction to different carbs vary. “A diet containing various types of dietary fibers and resistant starches likely supports a more diverse microbial community,” the research says.

Plant promote beneficial species

Eating more types of plants also helps to encourage the growth of beneficial microbes that have anti-inflammatory properties and boost the immune system.

Each species of microbe has its own preferences regarding prebiotics and polyphenols, the bioactive compounds found in plant foods. Polyphenols promote beneficial bacteria. This means that the more types of plants you eat, the more variety of compounds you’re providing for your gut microbes and the more you fuel the good bugs.

Eating different colored plants contribute to this too, as they contain different polyphenols. This is even true of the same foods in different colors, such as red and yellow peppers.

Read more: This ‘Microbiome Bowl’ Recipe Is Great For Gut Health

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

Ryan Lum of Happy Healthy Vegan, a long-time advocate for plant-based diets, addressed claims circulating online that the academy had changed its positive position on vegan diets. He pointed out that the statement clearly supports plant-based eating for adults. “It says that appropriately planned vegan dietary patterns can be nutritionally adequate and can offer long-term health benefits,” Lum explained.

The statement provided in the 2025 paper is as follows:

It is the position of the Academy of Nutrition and Dietetics that, in adults, appropriately planned vegetarian and vegan dietary patterns can be nutritionally adequate and can offer long-term benefits such as improving several health outcomes associated with cardiometabolic diseases. Vegetarian dietary patterns exclude meat, poultry, and seafood, and vegan dietary patterns exclude all foods of animal origin.

What about children?

The key change in the 2025 statement is its focus on adults, excluding specific recommendations for children and pregnant or lactating individuals. This differs from previous statements that covered all life stages. The academy notes that dietary planning for children and pregnant people requires specific guidance, which was beyond the scope of this particular paper. This has led some advocates of meat-based diets to claim that the academy advises against vegan diets for kids, which isn’t true. It simply did not address the issue in this particular paper.

Lum addressed the likely response from anti-vegan commentators, stating: “I can see all these anti-vegans and carnivore YouTubers making videos saying, ‘Ah! Vegan diets are dangerous for kids!’ But it doesn’t really say that. It just says this statement applies only to people who are 18 or over.” He emphasized that the academy did not state vegan diets are unsafe for younger individuals but rather that additional considerations are needed.

Here’s what the paper actually says on vegan diets for kids:

This Position Paper addresses vegetarian dietary patterns in adults aged 18 years or older who are not pregnant or lactating. Facilitating vegetarian dietary patterns in individuals younger than age 18 years and/or for those pregnant or lactating requires specific guidance that considers how vegetarian dietary patterns may influence these crucial stages of growth and development and is outside the scope of this Position Paper. The target audience for this article is RDNs, NDTRs, and other health care providers.

As well as pointing out that the report is intended for professionals, rather than as explicit advice for the public, Lum stressed that many people have misinterpreted what the paper states about kids, pregnant people, and those who are lactating. “Let’s be really clear about what it actually says and doesn’t say here about the appropriateness of an all plant diet for people under 18 and people who are pregnant,” Lum said. He then emphasized that the paper says that people who are under 18, pregnant, or lactating “require specific guidance.”

“In other words they require specific guidance for their specific nutritional needs and this specific guidance is outside the scope of this position paper,” he added. “Nowhere in here does it say that if you’re pregnant or under 18 that you can’t eat a diet of all plants, it’s scientifically unsound, you’ll be deficient – it doesn’t say that. It says you need specific guidance and this particular position paper does not delve into the science or at least didn’t find enough science to cover these particular people in this position paper.”

The new position paper aligns with research highlighting the health benefits of plant-based diets, particularly in reducing risks of cardiovascular disease. It also provides recommendations for balanced vegan nutrition, including consuming a variety of plant-based proteins, healthy fats, and essential micronutrients like B12 and iron. The updated statement continues to provide a scientific foundation for plant-based nutrition, reinforcing that with proper planning, vegan diets remain a healthy choice.

Despite online speculation, the academy has not shifted away from its recognition of plant-based diets as a viable and healthy option for adults. Lum concluded: “If any carnivore wants to interpret this as a condemnation of plant-based diets, I’d love to see them find a health organization that recommends eating nothing but meat.”

Are vegan diets safe for kids?

Multiple major health bodies from around the world are of the view that well-planned and nutritionally sound plant-based diets are safe and appropriate for people of all stages of life, including children. The British Dietetic Association states that well-planned vegan diets can support healthy living in people of all ages. Some organizations exercise caution on plant-based diets for kids, due to the fact that they often require careful planning and potential consultation with health professionals.

Louisa Richards, BANT Registered Nutritionist and health writer, previously discussed the issue of vegan diets for children in an article for Plant Based News.

“Some parents and carers are concerned about whether it’s safe and healthy to feed children or babies a vegan diet,” she wrote. “This apprehension is often heightened by news headlines that condemn plant-based eating as unhealthy and unethical for kids. Many tabloids have linked plant-based diets to negative health consequences and even the deaths of children. But these result from carers failing to provide essential nutrients – veganism itself is not to blame.

She added that “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.”

Read the full article here.

You should always contact a health professional if you have questions about your child’s diet.

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

The case study, published in JAMA Cardiology, details a 40-year-old man who developed extensive xanthelasma after following a carnivore diet for eight months. His cholesterol levels soared to nearly 1,000 mg/d – well above the recommended threshold – after consuming large amounts of animal fat, including cheese, butter, and fatty meats.

Read more: ‘Why Vegans Have Smaller Brains’: Debunked

Xanthelasma occurs when cholesterol builds up in specific areas of the body, particularly where the skin is thinner or blood flow is higher. While it is sometimes seen in individuals with normal cholesterol levels, it is also associated with elevated lipids in the blood. Research has linked xanthelasma to a greater likelihood of atherosclerosis (where your arteries become narrowed) and coronary artery disease.

The study reported that the man’s dietary habits included “a high intake of fats consisting of six to nine pounds of cheese, sticks of butter, and additional fat incorporated into his daily hamburgers.” Some in the carnivore diet community have dismissed the findings, arguing that his diet was extreme and not representative of most followers. However, Mic countered that xanthelasma is “heavily associated with higher levels of cholesterol,” and similar cases have been noted in online forums where carnivore dieters report cholesterol deposits around their eyes.

Read more: The Technology That ‘Could Turn The World Vegan’

Mic also referenced research showing that people with familial hypercholesterolemia – a genetic condition causing high LDL cholesterol – often develop xanthelasma and are at greater risk of heart disease. “If cholesterol is depositing in plaques in random places on the body, then what’s happening in the arteries, where we’re most concerned with it?” he asked. Similar cases of cholesterol buildup in the Achilles tendon have been associated with severe heart disease, suggesting that external cholesterol deposits could serve as an early warning sign of internal plaque buildup.

Some carnivore diet proponents claim that high cholesterol is only dangerous when inflammation is present. However, Mic pushed back, citing lipid expert Dr William Cromwell, who has said: “Some say you have to have inflammation in order for [cholesterol] to cause a plaque. You do not.” He also pointed to a mouse study in which extreme LDL cholesterol levels resulted in rapid atherosclerosis and xanthelasma development.

The study adds to ongoing debates over the long-term health impacts of the carnivore diet. While its advocates argue that eliminating plant foods can have health benefits, there is no legitimate long-term evidence to support this. Experts warn of potential cardiovascular and other health risks associated with eating a diet of purely animal foods. “Clearly the carnivore diet is getting out of hand,” Mic said, “and by out of hand, I mean cholesterol appears to literally be coming out of their hands.”

You can find more of Mic the Vegan’s videos on his YouTube channel.

Read more: Scientist Responds To Steak And Butter Gal’s Claims About Plant-Based Diets

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

On the PCRM podcast, Barnard described animal farms as “not particularly hygienic,” creating many opportunities for the bird flu virus to find new hosts. He said that by buying animal products such as eggs and dairy, people are “supporting this huge cauldron of viral replication.”

There have been egg shortages and egg price hikes in the US recently as a result of millions of chickens dying or being killed due to bird flu. PCRM podcast host Chuck Carroll said he has witnessed people fighting over eggs in grocery stores. In response, Dr. Barnard said: “We should be doing the opposite of fighting for them, we should we should be banning them.”

Read more: Raw Cat Food Recalled After Cats Fall Sick With Bird Flu

He added: “I know that’s a tall order for people who thought you couldn’t start breakfast without an egg but if we did not have chickens on egg farms, chickens on poultry farms, if we didn’t have cows being boxed up and shipped across state lines, we wouldn’t have flu like this.”

Other experts and peer-reviewed research have also warned of the pandemic risk posed by intensively farming animals. The former head of the Centers for Diseases Control and Prevention (CDC) has also warned specifically of the likelihood of a bird flu pandemic.

Egg alternatives

Dr. Barnard warned that “stronger steps” need to be taken to avoid a more dangerous strain of bird flu emerging. But one easy thing that individuals can do is use plant-based alternatives to eggs.

Instead of scrambled eggs, Dr. Barnard recommends scrambled tofu. “There has never been a case of “to-flu,” he jokes. He also suggests Just Egg, which comes in liquid and patty forms, and is made with a base of protein from mung beans. People who eat chicken should also consider alternatives, as well as asking for healthcare providers for vaccines that are not made using eggs.

“If you’re going to go to the store and buy some chicken, don’t get that,” said Dr. Barnard. “Because every time you do that you are voting for another pandemic … And if you’re getting a flu shot or whatever, ask for the one that is not made from eggs.” He said if we all took those steps we would not be facing the risk of further pandemics.

Read more: First Human Case Of Bird Flu Confirmed In Nevada As New Strain Circulates

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

Steak ‘N Shake, Popeyes, Buffalo Wild Wings, and Outback Steakhouse are thought to be among those that have recently ditched – or are planning to ditch – vegetable oils, mainly “seed oils” such as canola (rapeseed) and sunflower oil. “Our fries will now be cooked in an authentic way, 100% beef tallow, in order to achieve the highest quality and best taste,” Steak ‘N Shake’s chief supply chain officer Chris Ward said in a statement. Independent restaurants are ditching seed oils in favor of beef tallow too. There are even websites and apps to help people find “seed oil free” restaurants.

Read more: Fast Food Chains Prominent In Areas By Schools, Analysis Finds

A recent Fox News segment discussed the “beef tallow movement” in restaurants. On it, Calley Means, founder of private healthcare provider Truemed, described the use of seed oils in fast food as a “disaster.” Meanwhile, many social media accounts are promoting beef tallow as the healthy, more “natural” alternative.

With nutritional misinformation being rife on social media, what’s the reality when it comes to seed oils versus beef tallow?

What are seed oils and beef tallow?

The most common seed oils are canola, corn, cottonseed, soybean, sunflower, safflower, grapeseed and rice bran oils. Oil can be extracted from seeds using the cold press method, which does not require chemicals or further refinement. However, industrially produced seed oils will use higher heat, a solvent called hexane to dissolve the seed, and refinement in the extraction method.

Beef tallow is rendered (slowly heated) and clarified fat that comes from around the organs of cows. It’s solid at room temperature. As well as being used in cooking, TikTok has turned it into a skin care products, though there’s little evidence to support claims for its beauty benefits.

Origins of the seed oil controversy

In 2020, carnivore diet advocate Paul Saladino went on Joe Rogan’s podcast, The Joe Rogan Experience, and said that seed oils are bad for health. In his view, seed oils cause inflammation in the body. Additionally, the omega-6 content of seed oils increases oxidized LDL (the “bad” cholesterol) in the blood. This, he says, raises the risk of cardiovascular disease.

Saladino’s ideas on seed oils helped stoke more widespread seed oil hatred. The eight most common seed oils have literally been dubbed “The Hateful Eight” by Dr. Cate Shanahan, who calls herself “the Mother of the No Seed Oil Movement.” Now social media posts urging people to avoid seed oils get millions of views.

Read more: The 5 Most Nutritious Seeds To Add To Your Diet

Recently, US health secretary Robert F Kennedy Junior, often called RFK, has also taken up the anti-seed oil crusade. In his push to “Make America Healthy Again” he has demonized seed oils on social media, saying that people are being “unknowingly poisoned” by their use in fast food.

Seed oils are not ‘poison’

Seed oils contain unsaturated fat inclduing omega-6 and a specific type of omega-6 called linoleic acid. They also contain a small amount of vitamins K and E. Many health experts say that while seed oils aren’t exactly a health food, the social media backlash against them is unwarranted.

We need to get omega-6 through our diets, and seed oils can be a source of that. Anti-seed oil influencers say that omega-6 fatty acids cause inflammation in the body, contributing to chronic diseases. But the evidence doesn’t back up this claim. A 2020 review found that linoleic acid was linked to a reduced risk of cardiovascular disease and type 2 diabetes. Another wide-ranging review found the same link between linoleic acid and a lowered risk of cardiovascular disease. A third review found that higher levels of linoleic acid in the diet resulted in lower levels of inflammation.

The production method of seed oils is another reason that they have gained a bad reputation. In his Fox News interview, Calley Means describes the industrial process and says that it oxidizes the oil and makes it very inflammatory. But again, there isn’t evidence that this process specifically makes seed oils worse for your health. Meanwhile, the hexane used to extract oils from seeds is removed from the oils in processing.

Reusing oil is unhealthy

The problem of oxidative stress on the body from seed oils is more likely to arise if the same oil is reheated over and over. This increases the harmful compounds in the oil while reducing its beneficial properties. Some fast food restaurants reuse cooking oil because it’s cheaper and faster.

Eating a lot of fried fast food is also known to be bad for the heart and contribute to weight gain Additionally, the ubiquity of vegetable oils in processed food products means that people are eating more of them. But these foods are also high in salt, sugar, and additives, and have little nutritional value. So avoiding too many unhealthy processed foods matters more than never using sunflower oil to cook a stir-fry at home.

Beef tallow is not a health food

So if seed oils aren’t actually going to give you diabetes and heart disease, is there any benefit to restaurants ditching them for beef tallow?

Beef tallow primarily contains saturated fat. One tablespoon is almost half saturated fat, 115 calories, and 14mg of cholesterol. It also contains vitamins E and D. Some of the saturated fat in beef tallow is stearic acid, which offsets some of the fat’s cholesterol-raising properties. However, it’s recommended to limit the amount of tallow consumed by people who are trying to lower their cholesterol.

Diets high in saturated fat have been linked to inflammation and higher risk of cardiovascular disease. However, this doesn’t mean saturated fat must be avoided completely, but its consumption should be limited.

Read more: Most Americans Wrongly Think It’s Important To Eat Animal Products For Protein

There is no clear benefit for restaurants switching over to beef tallow, and it is unlikely to do much for people who eat a lot of fast food. According to a 2016 review, the increase in fast food consumption is “a main risk factor for lower diet quality, higher calorie and fat intake and lower micronutrients density of diet.” Eating it frequently contributes to obesity, disrupts regulation of insulin and glucose, and increases systemic inflammation, and oxidative stress.

Based on the evidence, whether your fries are cooked in seed oils or beef tallow is going to matter less to your health than if you’re eating loads of fast food. Meanwhile, there are clear benefits to a plant-based diet, including improved gut health and a healthier heart.

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