The popularity of plant-based diets reflects a global shift towards healthier living and a conscious move away from animal agriculture. While the benefits are clear, the transition to a plant-based diet can have a few teething problems. Overcoming common stumbling blocks will help you thrive on a long-term plant-based diet. <h2>I'm always hungry!</h2>Part of the solution is understanding calorie density (the number of calories relative to the food’s weight). For example, spinach has 23 calories/100g, whereas tofu contains 144 calories/100g. Many plant foods such as fruits, vegetables, and other water-rich foods tend to be low in caloric density, which means you might need larger portions to feel satiated and to get sufficient calories. Emphasise nutrient-dense, protein-rich options (protein is the most satiating macronutrient) like legumes, nuts, seeds, whole grains, and foods such as tofu, tempeh, and seitan. These foods not only satiate hunger but offer a diverse nutrient profile and sustained energy, making them the cornerstone of a satisfying, nourishing diet.&nbsp; <h2>Am I getting everything I need?</h2>Ensuring you meet all your nutritional needs can be a genuine concern when new to a plant-based diet. The solution to this is knowledge and a balanced plate.&nbsp; Research the <a href="https://www.v-landuk.com/article/essential-nutrient-guide-how-to-thrive-in-veganuary-and-beyond" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">nutrients we need</a>, find out where to get them in our diets, and picture your next meal as a blank nutritional canvas. Ensure you paint it with your plant-based proteins, iron-rich greens, omega-3s, essential vitamins and minerals and, of course, any supplementation such as B12.&nbsp; Balancing your plate in this way for at least the first few weeks will ensure you obtain all the necessary nutrients, leaving you with peace of mind that you are not compromising your nutritional needs. When aiming to fulfil your nutritional requirements, it's advisable to track your food intake during the first few weeks, as this practice helps cultivate an intuitive understanding of specific amounts of various foods needed to obtain essential nutrients as well as making sure you’re eating enough calories - <a href="https://cronometer.com/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">Cronometer</a> is a great option. For instance, recognising the quantity of food for particular nutrients and pairing it with another to fulfil additional nutritional needs, and including a brazil nut for daily selenium intake, it’s a valuable tool to gain insights into essential nutrient intake. <img src="https://res.cloudinary.com/v-land/image/upload/v1723717591/IMG_5188_67c8505a4b.png" alt="Multiple Brazil nuts"> <h2>Boredom strikes again!</h2>Food monotony can be a challenge for new plant-based eaters. The key to this is to embrace diversity on the plate. The world of plant-based eating offers a rich tapestry of flavours, colours, and textures.&nbsp; When I gave up animal produce, I was no longer eating chicken, eggs, beef, fish, and dairy; initially, when serving food, it felt like a restrictive plate when serving food.&nbsp; But, since then, I've tried thousands of new foods, some I never knew existed within the spectrum of fruits, vegetables, grains, and legumes. These diverse food choices are not just joyful for the taste buds but also nourish the gut microbiome. These microorganisms thrive on the variety of plant-based foods you consume, contributing to better digestion, immune system and overall well-being.&nbsp; When you're next in the shops, pick up something new you haven't tried before and test it out at home.&nbsp; There are millions of amazing recipes at your fingertips: follow recipe creators online, try new flavours of foods, cultures and cuisines, and embrace the diversity that our foods and recipes allow. Consider incorporating gradual changes into your meals when transitioning from a meat-heavy diet.&nbsp; Breakfast offers a simple opportunity to embrace a vegan approach, with options like oatmeal. Make subtle substitutions for dinners, such as in the case of chilli. Instead of using minced meat, opt for lentils. The remaining components of the recipe, from spices to beans and tomatoes, are inherently plant-based. These small adjustments can have a significant impact, transforming traditional recipes into delicious and plant-centric alternatives. <h2>The bloat blues</h2>If you are relatively new to plant-based eating, you may encounter temporary bloating as your digestive system adapts to the increased fibre intake.&nbsp; This is usually temporary, as your body adapts to the ‘new normal’ as you gradually introduce fibre-rich foods and adequate hydration. It moves into an adjustment period as the body acclimatises. At this time, patience is key, and before you know it bloating will be a distant memory (hopefully!). <a href="https://www.v-landuk.com/article/dr-alan-desmond-shares-how-to-foster-a-healthy-gut-microbiome" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">Dr. Alan Desmond</a>, Consultant Gastroenterologist, says, “Take heart, [if you are struggling] because the evidence tells us everything settles down within about four to six weeks. If you are still finding it challenging and you feel that your digestive system isn't reacting too well to the sudden change in your approach to food, then good advice is to take a step back, take a little break, and then come at it gradually.”&nbsp; <img src="https://res.cloudinary.com/v-land/image/upload/v1723717718/IMG_5189_e0a4993bc8.png" alt="Dr. Alan Desmond, Consultant Gastroenterologist "> Fibre is crucial for digestive health as it is pivotal in promoting a healthy gut environment while feeding our microbiome. Two different types of fibre are used within the body: soluble fibre helps regulate blood sugar levels and lowers cholesterol, whereas insoluble fibre adds bulk to stools and helps with movement through the digestive tract; both types nourish beneficial bacteria. Plant fibres serve as prebiotics, acting as a food source for the gut microbiota, which are the trillions of microorganisms in our digestive tract.&nbsp; When we consume various plant-based foods rich in fibre, such as fruits, vegetables, and whole grains, these fibres reach the colon largely undigested; in the colon, beneficial bacteria within the gut microbiota ferment these fibres.&nbsp; This fermentation process produces short-chain fatty acids which are required for the integrity of the gut lining, to maintain the gut’s immune system, and to protect against pathogens.&nbsp; The fermentation of fibres by gut bacteria helps maintain a balanced microbial community. It promotes the growth of beneficial bacteria, which contribute to a healthy gut environment. <h2>Plant-based living on a budget</h2>A common misconception is that plant-based diets are inherently expensive. While it’s true that certain processed vegan products such as your mock meats or speciality plant-based desserts may be pricey, the heart of the plant-based diet lies in whole, unprocessed foods, which happen to be some of the most economical options available. A stroll through the fruit and vegetable aisle reveals various affordable, nutrient-packed choices. Fruits, vegetables, legumes, and grains are often considerably cheaper than the processed or animal-based counterparts. Aisles featuring beans, lentils, and tofu provide budget-friendly protein for a fraction of the price.&nbsp; Choosing whole plant-based foods benefits the body and the wallet; wholesome plant-based food doesn't have to break the bank. Thriving on and sustaining a plant-based diet for the long term is achievable and a rewarding journey.&nbsp; Once you travel through the initial obstacles, you set the stage for a lifelong plant-based journey promising a healthier you and a healthier planet, while encompassing well-being for the lives surrounding us on this eco-friendly path. Explore the next level of understanding by delving into the <a href="https://www.v-landuk.com/article/essential-nutrient-guide-how-to-thrive-in-veganuary-and-beyond" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">essential nutrients</a> that form the backbone of our plant-based diets, and deep-dive into essential <a href="https://www.v-landuk.com/article/how-to-get-b12-as-a-vegan-why-is-it-essential" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">B12</a>.

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Optimise plant-based success with these 5 nutritional tips

Pea protein is cropping up in a growing number of places. It’s made from yellow peas, not the ubiquitous green peas we all know.&nbsp; It’s a useful option for those with hypersensitivities to the more widely researched soy (which, <a href="https://pubmed.ncbi.nlm.nih.gov/33599941/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">for good reason</a>, is often the go-to plant-based protein source).&nbsp; Unlike soy, pea protein is not technically a ‘complete protein,’ but this doesn’t seem to matter. Plant-based bodybuilders are increasingly turning to pea protein, including Simon Hill who mentioned on The Proof that he often has a post-gym pea protein shake.&nbsp; Even though whey protein is a ‘complete protein,’ and has higher leucine content than pea protein, study findings point towards pea protein matching whey protein.&nbsp; One <a href="https://pubmed.ncbi.nlm.nih.gov/25628520/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">study</a> found no difference in muscle thickness between those who had 50g (2x 25g servings) whey or pea protein daily for 12 weeks whilst resistance training. The study authors conclude: “Since no difference was obtained between the two groups, vegetable pea proteins could be used as an alternative to whey-based dietary products.” Another <a href="https://www.sciencedirect.com/science/article/pii/S0002916524004726" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">study</a> found whey and pea protein were equally as effective in boosting MPS (muscle protein synthesis) rates in older men. This was confirmed by one of the study authors, Dr. Stuart Phillips, who <a href="https://www.linkedin.com/posts/stuartmphillips_the-effects-of-whey-pea-and-collagen-protein-activity-7196881836533338112-WKA8?utm_source=share&amp;utm_medium=member_ios" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">reported the findings</a> to his ~10K LinkedIn followers. If you want maximal ‘gains,’ you do not need to have any animal products - simply have <a href="https://pubmed.ncbi.nlm.nih.gov/28698222/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">~1.6g/kg protein daily</a>, do resistance exercise training, and get good sleep. (It’s simple, not necessarily easy!) For more content like this, check out our <a href="https://www.v-landuk.com/category/health-and-wellbeing" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">health &amp; wellbeing</a> section.

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Watch out whey, pea protein is coming for your crown

The quest for perfection in our diets has become more prevalent in the last few years. Following a whole food plant-based diet is the dream for many, but in a world where we are tempted by an abundance of mouthwatering meals and snacks we can feel like a failure when we can't stick to something we thought so simple. We try to live like we are in a <a href="https://www.healthline.com/nutrition/blue-zones" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">blue zone</a>; however, realistically we haven't been brought up in a culture and environment to allow us to do so.&nbsp;We do our best, but we forget about balance, we forget it's okay not to be 100%, we forget that we are imperfect as a species.&nbsp; <h2>Embrace the 80/20: Life's tastiest rule</h2>Instead, we should seek balance. Fostering a sustainable plant-based diet which balances all nutritional goals, while allowing ourselves the occasional meals and foods, which may be more of the ‘treat’ variety. I opt for an 80/20 rule, however, depending on who you are and what you consider achievable you could opt for 85/15 or 70/30, or any other variation you see fit. The 80/20 rule (in this context) embraces a predominantly whole foods diet full of nutrient-dense plant-based options (80%) with the flexibility for indulgences (20%) allowing the empowerment for mindful choices and a reminder that balance is key to sustainability.&nbsp; <h2>Plate perfection: Easy, nutritious, delicious</h2>The framework of a dish can vary, but the structure is the same, starting with whole grains offering sustained energy release, and a variety of vegetables providing an array of essential vitamins and antioxidants to build up your body's defences.&nbsp; Diverse proteins such as legumes, tofu, tempeh, and seitan contribute not only to the structural integrity of the body's composition but also provide essential amino acids supporting muscle health and overall bodily function.&nbsp; Healthy fats sources from avocados, nuts, and seeds add depth and richness, both in flavour and nutritional content. <h2>Nutrient goldmine: Discover plant power</h2>I also want to highlight the abundance of essential nutrients found in various plant-based foods. Take lentils, for instance, which boast a rich profile of vitamins such as B1 through to B6, choline, folate, calcium, vitamin K, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, and sodium.&nbsp; While there are only a few minerals and vitamins that may be limited in one food, the beauty lies in the synergy of consuming a diverse range of plant foods. By incorporating various nutrient-packed options into your diet, you can cover all your nutritional bases, meeting Recommended Daily Intakes (RDIs) and providing your body with the optimal support it needs to thrive. Much like a well-serviced car with a full tank of fuel, the likelihood of failure is minimised because your body is well-equipped with everything it needs.&nbsp; This foundation allows you the flexibility to explore and enjoy additional whole foods, opt for what may be perceived as ‘junk’ food or indulge in something sweeter, like a dessert, without compromising your nutritional well-being. <h2>Supplements: The non-negotiables</h2>It's essential to note that even a well-balanced plate, no matter how nutritionally stable, doesn't eliminate the potential need for certain supplements. While we can incorporate foods containing vitamins like fortified B12, supplementation is still vital as a precautionary measure. Vitamin D, a nutrient obtained from sunlight, presents a geographical challenge, making supplementation a practical choice. Additionally, ensuring an adequate intake of algae-based omega-3 supplements becomes crucial for those not consuming seaweed or nuts and seeds regularly. Seaweed-based foods also offer a source of iodine (although be careful not to have too much iodine, limiting kelp due to high and unstable levels of iodine; nori may be a safer bet in terms of levels of iodine). <h2>Sauce it up</h2>The debate over sauces often arises, with some considering them an indulgence to be avoided. However, adhering to an 80/20 split on whole foods doesn't necessarily mean eliminating beloved sauces like ketchup, mayo, or BBQ sauces from your culinary repertoire. While these condiments may not be deemed the healthiest, their inclusion can bring added flavour and enjoyment to your meals. The key lies in moderation and balance. If a dollop of your favourite sauce adds vibrancy to your plant-based plate and encourages you to stick to healthier eating habits, then why deprive yourself? The journey to mastering seasoning can be an evolving process, and experimenting with flavours allows you to tailor your diet to your unique preferences. So, if a drizzle of ketchup enhances your dining experience, embrace it - after all, a healthy diet is about sustainability and joy, not rigid restrictions. <h2>Find your balance, ditch the stress</h2>Adopting a more flexible stance toward dietary restrictions is a crucial step. Instead of strictly adhering to rules, let's prioritise achieving a balanced approach. This not only helps us avoid the potential dangers of obsessive eating, which might lead to eating disorders but also allows us to break free from the tight grip of rigid perfectionism.&nbsp; While showcasing our thriving selves on a plant-based diet is a shared aspiration, it's equally important to grasp that an intense fixation on healthy eating can inadvertently pave the way for unhealthy obsessions. This may manifest in restrictive eating habits and emotional distress when we deviate from our idealised diet.&nbsp; <h2>Redefining wellness: Eat, enjoy, thrive</h2>So, if you find yourself craving a slice of pizza instead of a Buddha bowl or yearning for a vegan sausage rather than tempeh, indulge without fear, as that one deviation doesn’t have to derail your progress. Just as missing a gym session won't erase your muscles or skipping a run won't impede your speed, one day filled with snacks and treats won't necessarily lead to unwanted weight gain. Your commitment lies in the 80% dedicated to a well-rounded diet, while the remaining 20% is space for you to make choices based on your desires and the needs of your body. If you are curious about how to implement more omega-3 sources in your plant-based diet check out the 5 best <a href="https://www.v-landuk.com/article/5-best-vegan-omega-3-sources" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">omega 3 sources</a>, and find out how to decode <a href="https://www.v-landuk.com/article/is-it-healthy-if-it-says-it-s-healthy-decoding-ultra-processed-foods" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">ultra-processed foods</a>.

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Embrace balance and consider 80/20 mentality when eating


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As Dr. Michael Greger, Founder of NutritionFacts.org, points out: Veganism only states what you exclude from your diet, not what you include. So, eating a vegan diet does not inherently equate to eating an optimal diet for human health.&nbsp; The most respected proponents of a plant-based way of eating tend to champion a predominantly whole food, plant-based diet, rather than a vegan diet. A vegan diet is not a panacea. The quality of the diet determines its effect.&nbsp; <h2>What makes a vegan diet healthy or unhealthy?&nbsp;</h2>Plant-based index (PDI) is often used to measure this; there’s a healthy PDI and unhealthy PDI. According to Plant-Based Nutrition in Clinical Practice: a healthy PDI emphasises ‘healthy plant foods’ such as fruits, vegetables, whole grains, tea and coffee, and vegetable oils. It’s associated with a significant reduction in several diseases including major killers such as cancer and heart disease, as well as all-cause mortality.&nbsp; Those who follow a healthy PDI may find it easier to lose or maintain weight due to a high intake of low energy-density, high nutrient-density foods. Obesity increases the risk of morbidity and mortality, and as reducing weight by 5-10% in obese individuals confers a clinically meaningful reduction, this is no small thing. An unhealthy PDI emphasises ‘unhealthy plant foods’ such as fruit juice, refined grains, sweets and desserts, and sugar-sweetened beverages and limits ‘healthy plant foods.’ This way of eating is associated with an increased risk of all-cause mortality and several diseases.&nbsp; An unhealthy plant-based diet isn’t generally considered to be much better than the ‘standard Western diet.’ <h2>Are there other diets which are as good as a healthy PDI?</h2>Mediterranean or DASH (Dietary Approaches to Stop Hypertension) are consistently shown to be good ways to eat for individual health; perhaps as good, or better than, a healthy plant-based diet, depending on what is being measured. A Mediterranean or DASH diet is almost certainly better for individual health than eating an unhealthy plant-based diet.&nbsp; <h2>Is plant-centric sufficient for optimal individual health?</h2>What do a vegan, Mediterranean, and DASH approach have in common? They are all plant-centric; sometimes all three approaches are defined as a plant-based diet. One unequivocal point is eating lots of plants is good for health. They’re higher in antioxidants on average than animal foods (which is important as chronic inflammation is implicated in diseases). Also, only plants contain fibre, which is essential for optimal health; it’s not feasible to get the 30g fibre RDA without plants.&nbsp; As Dr. Greger often states when discussing whether something is healthy: “Compared to what?” If you enjoyed this, check out our <a href="https://www.v-landuk.com/category/health-and-wellbeing" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">health &amp; wellbeing</a> section for more content like this.

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Is a vegan diet inherently and uniquely healthy?

<a href="https://proverbskin.com" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Proverb</a>, a multi-award-winning sustainable skincare brand, founded by ex-Harlequins and England 7s rugby player <a href="https://www.linkedin.com/in/luke-sherriff-0120281a/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Luke Sherriff</a> and spa and skincare industry expert <a href="https://www.linkedin.com/authwall?trk=bf&amp;trkInfo=AQFXembMEherfwAAAY02oZ5QVsKSqCzp4EOkB2gDuMuz5ONvXqFth0jO4mC3W0I_DwobD1UGgxlTSEkrm9q1Y5-OD7nqgZSo_JkyNIpj5AaeM-amJKN4YkDQ6Vi3I8U_JymkoH0=&amp;original_referer=&amp;sessionRedirect=https://www.linkedin.com/in/kirstie-sherriff-11659111/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Kirstie Sheriff</a>, is set to transform the wellness industry. The much-anticipated new partnership with <a href="https://www.kerzner.com" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Kerzner</a>’s newest hotel brand SIRO (which started February 5th), is a momentous achievement for Proverb, who will be at the heart of the prestigious fitness recovery hotel in Dubai.&nbsp; Desmond Cawley, SIRO One Za’abeel Hotel Manager, shared his excitement about the collaboration: “Proverb’s natural and organic products are created specifically for people who prioritise their health, physical performance, and the environment.” “<a href="https://www.sirohotels.com" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">SIRO</a> Hotels sees great synergy potential in our partnership and shared values as we strive to inspire the fitness and well-being community to unite in a global movement powered by like-minded individuals,” he continues.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Proverb are intentional about using clean, natural, active clinically-proven ingredients in their products - harnessing Kirsty’s 20 years in cosmetic formulation. “60% of what you put on your skin can be absorbed,” says Proverb Founder, Luke Sherriff (pictured below), which helps to explain Proverb’s mantra: ‘Get Out What You Put In.’ “At our core is our desire to make you feel more awesome. . . With healthy skin, a healthy body, and a healthy mindset.” <img src="https://res.cloudinary.com/v-land/image/upload/v1707420206/Image_1_15_35f3f45f29.png" alt="Proverb Founder, Luke Sherriff, sitting in SIRO One Za’abeel Hotel "> Proverb is renowned for its commitment to eco-friendly practices and sport performance-led skincare, joining forces with SIRO to create the ultimate reset for health and fitness enthusiasts. Proverb's ethos aligns seamlessly with SIRO's vision to provide a world-leading fitness recovery hotel; SIRO ambassadors include AC Milan and Olympic Swimmer Adam Peaty. SIRO embodies the future of fitness and health. Their state-of-the-art facility integrates cutting-edge fitness amenities, bedrooms engineered for rest, alongside the Recovery Lab offering Proverb Skin Workout and Assisted Stretch treatments - making it a perfect match for Proverb's values. Luke reflects on growing a brand from the ground up: “SIRO is the perfect location for Proverb to showcase the last 6 years of our work. We’re looking forward to amplifying our mission in Dubai and shaping the future of fitness and wellness." This is the first time Proverb will have amenities in the hotel bedrooms and communal spaces - aiding guests' experience and recovery with their signature wild mint and eucalyptus scent. <img src="https://res.cloudinary.com/v-land/image/upload/v1707420259/Image_2_4_44c912f4e2.png" alt="Proverb’s bathroom amenities within SIRO One Za’abeel Hotel in Dubai"> Will Greenwood, Rugby World Cup Winner and ex-teammate, expressed his respect: “Having been there at the launch of Proverb, it is great to see how far Luke and Kirstie have come. Excited to see where their latest partnership with SIRO, focused on delivering world-class fitness and recovery, can take them." You don’t need to go to Dubai to experience Proverb. Head to <a href="https://proverbskin.com" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Proverb’s website</a> to experience hotel-standard products for your home. If you do fancy a trip to Dubai, check out our <a href="https://www.v-landuk.com/article/vegan-travel-dubai-offers-sun-sea-sand-and-vegan-food-aplenty" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">vegan travel guide to Dubai</a>.

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Proverb partners with SIRO: Redefining recovery and wellness in UAE

In the pursuit of convenience, ultra-processed foods have stealthily become a staple in our diets. These products, often high in calories and low in nutrients, are designed to be shelf-stable and hyper-palatable, making them an attractive option for busy lifestyles. However, their rise comes with significant health, societal, and environmental costs. <h2 class="ql-align-justify">Understanding processed vs. ultra-processed</h2>Most foods we consume are processed to some degree, such as canned, cooked, or frozen goods, and not all processed foods are unhealthy. Ultra-processed foods contain industrial formulations made from food substances or synthetic compounds, often devoid of whole-food ingredients.&nbsp; The <a href="https://regulatory.mxns.com/en/ultra-processed-foods-nova-classification" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">NOVA classification</a> system sorts foods into four groups based on processing levels. Ultra-processed foods fall into group 4, characterised by extensive processing and minimal nutritional value. Common examples include sugary cereals, fast food, and packaged snacks, but some products marketed as healthy can be misleading.&nbsp; An apple or carrot doesn’t need a label to tell you it’s healthy, but often, as consumers, we trust marketing that tells us a product is nutritious. However, it’s always worth checking the ingredients. Associate Professor Gyorgy Scrinis of Food Politics and Policy at the University of Melbourne, Australia‬, points out, "If you see a very long ingredients list with lots of chemical-sounding names, that's probably a good indication it almost definitely is an <a href="https://www.abc.net.au/news/health/2019-06-19/ultraprocessed-food-what-is-it-and-how-do-i-avoid-it/11216306" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">ultra-processed food</a>." Examples of ingredients you may want to limit or avoid include hydrogenated or interesterified oils, hydrolysed proteins, maltodextrin, inverted sugar and high fructose corn syrup, additives such as dyes and other colours, colour stabilisers, flavours, flavour enhancers, non-sugar sweeteners, firming, bulking and anti-bulking, de-foaming, anti-caking and glazing agents, emulsifiers, sequestrants and humectants… the list goes on…&nbsp; <h2 class="ql-align-justify">Veganism and ultra-processed foods</h2>Processed vegan foods, such as plant-based burgers, tofu products, and non-dairy milk alternatives, have played a pivotal role in expanding vegan culinary options and making veganism more accessible to a broader audience; however, vegan growth has resulted in some companies capitalising on producing ultra-processed products. But are they all bad? Although highly-processed vegan alternatives <a href="https://patient.info/news-and-features/how-to-avoid-ultra-processed-foods-when-youre-vegan#:~:text=Often%2C%20vegan%20or%20vegetarian%20meat%20alternatives%20or%20ready,and%20other%20additives%20to%20provide%20flavour%20or%20texture." rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">contain less saturated fat</a> than animal-based products, they may contain more sugar, salt and other additives than whole foods. <img src="https://res.cloudinary.com/v-land/image/upload/v1705661993/Image_1_85_pic_2_1f1a101662.png" alt="Four grilled vegan sausages on a griddle pan.">LikeMeat/Unsplash <h2 class="ql-align-justify">Health implications</h2>The consumption of ultra-processed foods is <a href="https://scientificdiet.org/2023/06/ultra-processed-foods-linked-to-increased-death-risk-in-middle-aged-adults/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">linked to</a> obesity, diabetes, heart disease, and cancer. These foods’ high-calorie content and lack of essential nutrients contribute to weight gain and metabolic issues. Added sugars, unhealthy fats, and artificial additives may lead to inflammation and insulin resistance. Emerging <a href="https://www.psychologytoday.com/gb/blog/from-addiction-to-recovery/202312/we-are-what-we-eat-ultra-processed-foods-and-mental-health#:~:text=Ultra-processed%20foods%20are%20a%20dietary%20staple%2C%20but%20research,clients%27%20wellness%20plans%20for%20a%20more%20comprehensive%20approach." rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">research</a> suggests ultra-processed foods can lead to cognitive decline, brain fog, anxiety and depression. Additionally, Harvard <a href="https://www.health.harvard.edu/staying-healthy/ultra-processed-foods-appear-to-cause-overeating-and-weight-gain" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">controlled trials</a> found participants eating ultra-processed food ate more calories “compared with when they ate unprocessed foods, and they gained more weight on the ultra-processed diet”. <h2 class="ql-align-justify">Societal impact</h2>The prevalence of ultra-processed foods reflects deeper societal challenges. <a href="https://publichealth.jhu.edu/2018/poverty-increases-risk-of-non-communicable-diseases-in-lower-income-countries#:~:text=Poverty%20increases%20the%20risk%20of%20death%20and%20disability,risk%20of%20falling%20into%20poverty%20in%20these%20countries." rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Studies show</a> that low-income communities are disproportionately affected, as these foods are often marketed as convenient and affordable options. <h2 class="ql-align-justify">Cultural erosion: The loss of culinary heritage</h2>Ultra-processed foods contribute to socioeconomic disparities, and the immense push and reliance contribute to the erosion of cultural traditions. Traditional foodways, passed down through generations and deeply embedded in the cultural identity of communities worldwide, are often rich in whole, unprocessed foods that embody the culinary legacy of a people. The encroachment of ultra-processed foods into these communities disrupts these time-honoured traditions, leading to a loss of cultural diversity and a homogenisation of our food landscape. <h2 class="ql-align-justify">Making healthier choices</h2>It’s great there are more vegan choices; however, eating too many ultra-processed foods can harm our health, society, and planet. Here are some ways to make healthier choices:&nbsp;&nbsp; • Cook more meals at home: This is the best way to control the ingredients in your food and avoid ultra-processed options. • Read food labels carefully: Pay attention to the ingredients list and avoid foods that contain a lot of added sugars, unhealthy fats, and artificial additives.&nbsp; • Choose whole, unprocessed foods: Whenever possible, choose whole, unprocessed foods over processed options. This includes fruits, vegetables, whole grains, nuts and seeds, and legumes. • Limit your intake of sugary drinks: Sugary drinks are a significant source of added sugars in the diet. Replace them with water, unsweetened tea, or black coffee. • Be mindful of marketing: Be aware of how ultra-processed foods are marketed to you and avoid being influenced by misleading claims or attractive packaging. <img src="https://res.cloudinary.com/v-land/image/upload/v1705662524/Image_2_20_pic_3_5520687040.png" alt="Vegan burger with whole food toppings.">Dervyn Mackey/Unsplash <h2 class="ql-align-justify">What if you are time-poor?&nbsp;</h2>Most people lead busy lives; often, cooking is another chore we don’t have the time or energy for. There are many hacks to increase efficiency, like batch cooking - even easier is putting ingredients into a slow cooker and leaving it to cook while you attend to other things. But sometimes, even that is not convenient.&nbsp; Luckily, companies are making healthy, convenient food, such as <a href="https://planthood.co.uk/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Planthood</a>, which delivers quick and easy meal kits, or plant-based meals by <a href="https://bolfoods.com/pages/our-story" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Bol</a>, to name a couple.&nbsp; For more on thriving as a vegan, check out our <a href="https://www.v-landuk.com/article/essential-nutrient-guide-how-to-thrive-in-veganuary-and-beyond" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">essential nutrient guide</a>, and what are the <a href="https://www.v-landuk.com/article/benefits-of-tofu" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">benefits of tofu</a>?

Chips covered with tomato ketchup being held up by forks on a yellow background.

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Is it healthy if it says it’s healthy? Decoding ultra-processed foods

Even if you’ve always followed a standard Western diet, you have probably heard of both the vegan and keto diet. Though these two diets are touted as being a healthier way to eat, what are the similarities and differences when you look at keto vs vegan? What can you eat as a vegan? What can you eat on a keto diet? Are they similar? Take a look at how these diets differ and where they overlap. <h2>Differences</h2>Veganism is a lifestyle not a diet. Keto advocates may argue that keto is also a lifestyle rather than a diet. But, there’s a larger all-encompassing belief system behind veganism. To make this article easier to read, the terms vegan diet and keto diet will be used to describe the typical eating patterns of these two lifestyles. It only takes a general overview of both diets to see how they differ. Veganism excludes all animal products and focuses on a fully plant-based diet. This means that vegans don’t eat meat, seafood, dairy, eggs or honey. So what can you eat as a vegan? Vegans can eat anything that hasn’t derived from an animal. Things like fruits, vegetables, grains and legumes. While veganism is about more than what you eat, it’s often the biggest part of making the change to a vegan lifestyle. Many vegans are health-focused but you don’t have to be. A lot of people following a vegan diet are doing it solely for the animals and therefore still enjoy vegan junk food and more processed products. Veganism argues that things like meat and dairy shouldn’t be eaten on moral and ethical grounds and to a lesser extent because they aren’t part of a natural human diet due to physiological differences with natural carnivores and omnivores, from the way human teeth are formed to the human digestive system. Keto, on the other hand, is solely health-focused and what someone on this diet can eat differs from veganism quite a bit.&nbsp; What can you eat on a keto diet? Firstly, the keto diet is based on the idea of severely limiting your carbohydrate intake (often below 50g per day). This is said to put your body into a state of <a href="https://my.clevelandclinic.org/health/articles/24003-ketosis#:~:text=from%20Cleveland%20Clinic-,Ketosis%20is%20a%20metabolic%20state%20that%20occurs%20when%20your%20body,energy%20and%20treating%20chronic%20illness." rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">ketosis</a>, where your body uses fat as its main source for energy rather than carbohydrates. A keto diet also excludes processed foods and foods high in sugar or carbohydrates. This naturally means no fast food or things like beer but also often excludes other foods often seen as part of a healthy diet, like bananas and sweet potatoes. <img src="https://res.cloudinary.com/v-land/image/upload/v1704456781/Image_1_82_pic_2_e1e8bac51f.png" alt="Coconut halves next to a glass bottle of milk">Tijana Drndarski/Unsplash <h2>Similarities</h2>Despite their differences, the keto and vegan diet overlap quite a bit. They both focus on the elimination of certain products from one’s diet and eating more of what that diet deems should be eaten (although keto is clearer on the ‘should’ than veganism).&nbsp; Many of these restrictions are found in both diets. For example, both diets exclude dairy milk for different reasons and both focus on eating more <a href="https://www.healthyhabithhi.com/blog/wholefood-vs-processed#:~:text=Whole%20foods%20are%20generally%20characterized,%2C%20meat%2C%20fish%20and%20eggs." rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">whole foods</a>. Perhaps the biggest similarity though, is the individual’s approach to each diet. Both keto dieters and vegans are often seen as very passionate about the diets they follow and are often thought of as wanting to ‘convert’ others to that way of living. <h2>Which is better?</h2>Everyone has different lifestyle and health circumstances and though both diets argue that they are the way people should be eating, it can vary from person to person. Interestingly a <a href="https://www.v-landuk.com/article/can-a-plant-based-diet-help-prevent-and-treat-type-2-diabetes" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">whole food plant-based diet</a> or <a href="https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets#TOC_TITLE_HDR_7" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">keto diet</a> can both help regulate blood sugar. They each have their considerations, like the requirement for a B12 supplement in a vegan diet and the well known <a href="https://www.health.harvard.edu/blog/what-is-keto-flu-2018101815052" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">keto flu</a> experience by many keto dieters. Where veganism trumps keto though, is with its <a href="https://www.vegansociety.com/go-vegan/why-go-vegan/environment" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">environmental</a> and <a href="https://www.animalaid.org.uk/veganism/why-veganism/going-vegan-animals/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">animal welfare</a> benefits. Going vegan is the best diet for reducing carbon emissions and reducing animal suffering whereas keto is similar to any other omnivorous diet. <img src="https://res.cloudinary.com/v-land/image/upload/v1704456938/Image_2_17_pic_3_9ac21f7502.png" alt="Variety of types of nuts on a wooden table">Marta Branco/Pexels <h2>Best of both worlds?</h2>For those interested in following a vegan keto diet, there are tons of resources online for following this very specific way of eating, including this <a href="https://www.ruled.me/comprehensive-guide-vegan-ketogenic-diet/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">comprehensive guide to the vegan ketogenic diet</a>. It may be the perfect answer for you if you like the idea of both, or could be a great way for you to try either and see what works for you. A vegan and keto diet have varying similarities and differences but where they both meet is in a focus on the individual living a healthier lifestyle and thinking about what goes in their body more and this can only be a positive. Interested in the health side of veganism? Take a look at our <a href="https://www.v-landuk.com/category/health-and-wellbeing" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">health &amp; wellbeing</a> section.

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Keto vs vegan: Similarities and differences

The past year has simply flown by. As we approach this new year, many of us embrace the opportunity to dive headfirst into Veganuary 2024. This lifestyle choice sparks countless discussions and enquiries from various communities - some driven by curiosity, and others not so much.&nbsp; The central theme of these conversations revolves around essential nutrients, the building blocks our bodies require to function optimally. Questions like, "Where do you get your protein?" or "Can you obtain B12 from plants?" and the classic "Without calcium, will our bones crumble to dust?". The good news is that these concerns are largely based on myths. In fact, not only can we survive on a completely plant-based diet, but we can thrive.&nbsp; There are a few key macro and micronutrients that we may need to be more mindful of to ensure our bodies are well-nourished, such as protein, omega-3 fatty acids, iron, calcium, B12, and iodine. However, they are readily available from plant sources, making it simple to meet our dietary requirements. We’ll explore these nutrients, demystifying common misconceptions and providing you with the knowledge you need to succeed in your plant-based journey. <h2>“Where do you get your protein?”</h2>While concerns about protein intake have significantly diminished in recent years, it's always worth revisiting this essential nutrient. Proteins are composed of 20 amino acids. We need to obtain nine from our diets - these nine are called essential amino acids.&nbsp; Protein is fundamental to our overall well-being. It plays a crucial role in maintaining the health of our skin, bones, hair, muscles, organs, tissue repair, and a myriad of other bodily functions.&nbsp; You might have come across the terms ‘complete protein’ and ‘incomplete protein’. A complete protein contains adequate amounts of all nine essential amino acids, while an incomplete protein is lower in one or more of these amino acids. It's important to note that when we say ‘incomplete protein’, we don't mean that something is entirely missing. Rather, the term signifies that a certain food contains varying quantities of amino acids and has a unique nutrient profile.&nbsp; So, while some plant-based foods may be lower in certain amino acids than others - beans tend to be lower in methionine and whole grains and nuts lower in lysine - they can compensate with larger mineral profiles.&nbsp; The beauty of a plant-based diet is that you can easily mix and match foods, just as you do in your everyday meals. This practice unknowingly helps you create complete proteins.&nbsp; Importantly, your body doesn't differentiate between amino acids sourced from plants or animals; it simply requires them. If one meal is lower in protein than the previous one, your body can combine proteins to minimise waste and ensure you receive the amino acids you need for optimal health. However, it may be prudent for vegans to have slightly more than non-vegans partly due to amino acid profiles and reduced digestibility. <img src="https://res.cloudinary.com/v-land/image/upload/v1702215430/Image_1_13_137e36dc4f.png" alt="Man flexing his muscles in his arms and back">Nigel Msipa/Unsplash <h2>The true source of omega-3</h2>Omega-3 is associated with fish; however, this is not its true origin. Fish aren't the creators of omega-3. Fish acquire their omega-3 by feasting on algae. There are a few different types: • DHA (docosahexaenoic acid): This omega-3 is primarily found in ocean-based foods like seaweed and algae. • EPA (eicosapentaenoic acid): Another form of omega-3, EPA, can be found in various seafood sources, including marine life. • ALA (alpha-linolenic acid): This omega-3 is in foods like chia seeds, flax seeds, and walnuts. ALA can convert to EPA and DHA within your body (although converts inefficiently to DHA, especially in men). Plant-based sources of omega-3 provide a safe and abundant alternative to the potential hazards associated with fish consumption. You can reap the benefits of omega-3 without worrying about toxins or mercury; as Dr. Greger says: “Cut out the middle fish!” Omega-3 fatty acids are crucial in maintaining healthy eyes and supporting vision. These nutrients are known to boost brain function, aiding memory and cognitive abilities, and contribute to heart health by reducing the risk of cardiovascular issues.&nbsp; Pregnant women can benefit from omega-3 for fetal brain and eye development while regulating metabolism. These fatty acids may provide relief from menstrual discomfort and pain. <h2>Calcium: “Got Milk?”</h2>When it comes to calcium, people immediately think of cow’s milk. Calcium is abundant in a wide variety of plant-based foods that give milk a run for its money. The bioavailability of dairy products is around 30%, whereas dark leafy greens and others have around 50%, allowing more calcium per gram we consume. Calcium is a mineral that's crucial for all living beings, it's abundant in our bodies, particularly in our bones and muscles - helping them grow strong in your youth and stay sturdy as you age. It also plays other various roles in our body functions. If you don't have enough, you could get muscle cramps, spasms, brittle nails and have trouble swallowing.&nbsp; <img src="https://res.cloudinary.com/v-land/image/upload/v1702215438/Image_2_2_396c50622a.png" alt="Rainbow chard growing in soil ">Markus Spiske/Unsplash <h2>Iron: To heme, or not to heme, that is the question</h2>Iron is a cornerstone of optimal health, but, you don't need to rely on meat for your iron intake. Iron comes in two main forms: heme iron, found in animal products, and non-heme iron, prevalent in plant-based sources. Heme iron is more readily absorbed by the body than non-heme iron, and vegans may have lower iron stores. However, this doesn't translate into high rates of anaemia among plant-based eaters. Studies have revealed that having a "normal or lower" iron level isn’t necessarily suboptimal. Maintaining iron stores within this range could have benefits, and it may contribute to improved insulin function and lower risks of heart disease and cancer.&nbsp; Iron doesn't have to be a major concern for those following a plant-based diet. By maintaining a varied, well-rounded diet, you can meet your iron needs without supplementation. To optimise your iron intake, remember to spread out your iron intake and divide it into multiple smaller portions throughout the day. The body absorbs iron more efficiently when it's consumed in smaller doses. Pair iron-rich foods (such as legumes, beans, nuts and seeds) with vitamin C, as this simple hack can increase iron absorption by as much as five times, and avoid coffee and tea one hour before and after eating iron-rich foods, as these drinks contain tannins which interfere with iron absorption. But why is iron such a big deal? Iron is behind the creation of red blood cells, crucial for haemoglobin production, the nutrient responsible for transporting oxygen in your bloodstream. Without adequate haemoglobin, you may face anaemia, fatigue, and oxygen deprivation. The significance of iron extends further. It plays a pivotal role in mitosis, the process that enables your cells to divide and function correctly, which is essential to overall cell health. Additionally, iron supports cognitive function, enhancing mental sharpness, quicker learning, and sustained alertness.﻿ <img src="https://res.cloudinary.com/v-land/image/upload/v1702215441/Image_3_4f060b9e4a.png" alt="Variety of raw beans and legumes">Shelley Pauls/Unsplash <h2>The origins and importance of B12</h2>B12 does not reside in the animal kingdom, yet beneath our feet within the soil, B12 synthesis is undertaken by soil-dwelling bacteria, which rely on mineral-rich soil, specifically cobalt.&nbsp; Unfortunately, industrialisation, chemical treatments, and fertilisers can strip soils of cobalt, rendering them incapable of naturally producing B12. This has led to the necessity of B12 supplementation for many humans and animals. When people consume animals, the B12 is essentially recycled from their diet to ours, much like the flow of nutrients within ecosystems. B12 deficiency is not exclusive to those following meat-free diets; it's a global concern, approximately <a href="https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/#en9" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">40% of the Western population</a> have low or marginal levels of B12. This vital nutrient, called cobalamin, provides a wide range of benefits, including energy conversion, skin and hair care, heart and brain health, digestive support, DNA synthesis, and nourishment of the nervous system. A deficiency in B12 can lead to symptoms such as headaches, fatigue, irritability, and even cognitive difficulties. The good news is that B12 can be obtained through supplementation and fortified foods like cereals, spreads, and plant-based milk. If your garden soil is mineral-rich, it might harbour some B12-producing bacteria. <h2>Iodine</h2>Iodine, a trace mineral, is of great importance for our overall health. Iodine is crucial in regulating thyroid hormones, impacting temperature, energy levels, and overall well-being. It's especially vital during pregnancy for both maternal and fetal health. Modern food practices have depleted fruits and vegetables of their iodine content, much like B12, and while in some countries a requirement is to add iodine to bakery goods, the UK doesn’t implement this. Sea vegetables, particularly seaweed, reign supreme in iodine, offering up to 232 mcg per serving (certain seaweeds may be best avoided or limited due to the very high and varying concentrations, such as kelp).&nbsp; While seaweed's taste may not appeal to everyone, supplements derived from seaweed and algae are readily available and budget-friendly.&nbsp;﻿ <img src="https://res.cloudinary.com/v-land/image/upload/v1702215429/Image_4_8cdb4631b2.png" alt="Kelp exposed at low tide on a rocky shoreline of Southwest Scotland">Ben Wicks/Unsplash Embracing a vegan lifestyle is not only attainable but also immensely rewarding. The key nutrients discussed here - protein, omega-3, iron, calcium, B12, and iodine - are all readily available from plant-based sources, and the latter three can be partially obtained from many fortified plant-based milks. By understanding and optimising your intake of these essential nutrients, you can thrive on a plant-based diet while enjoying the numerous health benefits it offers.&nbsp; Whether you're new to plant-based living or a seasoned pro, this knowledge equips you to make informed choices that support your health and well-being.&nbsp; Remember, with the right nutrition, you can flourish on your plant-based journey and contribute to a more sustainable and compassionate world. Here's to a healthy and vibrant 2024 filled with delicious plant-based goodness! For a deeper dive into some essential vegan nutrients, check out the <a href="https://www.v-landuk.com/article/5-best-vegan-omega-3-sources" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">5 best vegan omega 3 sources</a> and <a href="https://www.v-landuk.com/article/how-to-get-b12-as-a-vegan-why-is-it-essential" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">how to get B12 as a vegan: why is it essential?</a>&nbsp;

Variety of different plant foods, mainly colourful fruits

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Essential nutrient guide: How to thrive in Veganuary and beyond 

A tick which can cause an allergy to certain meats and potentially other animal products? On the face of it, it may sound like a dream for those who want meat consumption to fall globally.&nbsp; “‘Alpha-gal’ is short for galactose-alpha-1,3-galactose. It’s a type of carbohydrate found in the muscles of mammals. <a href="https://www.anaphylaxis.org.uk/fact-sheet/alpha-gal/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Alpha-gal allergy</a> starts when you are bitten by a tick which carries the alpha-gal molecule in its saliva.” As with all allergies, <a href="https://www.anaphylaxis.org.uk/wp-content/uploads/2022/10/Alpha-gal-Allergy-Factsheet-V5-1.pdf" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">symptoms and reactions</a> can vary, from some people not knowing they have the allergy, to extreme reactions, such as anaphylaxis; so, we wouldn’t want to wish this on anybody, even if it could curtail meat consumption. There are a <a href="https://www.anaphylaxis.org.uk/fact-sheet/alpha-gal/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">variety of products</a> those with alpha-gal allergy need to avoid including all meat and offal from mammals. They may need to avoid certain other animal products such as gelatine and dairy products and perhaps certain medications.&nbsp; According to Anaphylaxis UK, the only known plant food that contains alpha-gal is carrageenan, so some people may need to avoid this. So far, <a href="https://www.jacionline.org/article/S0091-6749(15)00076-7/fulltext" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">research</a> suggests that this allergy is predominantly caused by the Lone Star tick. A recent <a href="https://www.bbc.co.uk/news/world-us-canada-66333478" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">BBC article</a> reports that “US scientists have traced alpha-gal to saliva from the lone star tick… [which] is mostly found in southern and eastern parts of the US. But experts warn that their range is expanding due to climate change.” A report by <a href="https://www.anaphylaxis.org.uk/fact-sheet/alpha-gal/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Anaphylaxis UK</a>, highlights that there are other types of ticks that are causing this allergy in different places globally. However, <a href="https://www.anaphylaxis.org.uk/fact-sheet/alpha-gal/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">not all species</a> of ticks cause the allergy.&nbsp; Luckily, alpha-gal allergy isn’t affecting many people in the UK. However, for our friends across the pond (and other areas of the world, such as certain rural areas in <a href="https://www.anaphylaxis.org.uk/fact-sheet/tick-bites-and-allergic-reactions-to-red-meat/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">South Africa</a>), <a href="https://www.cdc.gov/media/releases/2023/p0727-emerging-tick-bites.html" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">it’s a growing problem</a>.&nbsp; The report also highlights that if you love spending lots of time outside in wooded areas, you may want to take some extra precautions such as wearing long-sleeved clothing and checking your skin for ticks when you get home.&nbsp; If you suspect an alpha-gal allergy, consult your GP. They can refer you to a specialised allergy clinic, if necessary, and you can find more information available through the British Society for Allergy and Clinical Immunology (<a href="https://www.bsaci.org/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">BSACI</a>). For more allergy-related content check out our article which <a href="https://www.v-landuk.com/article/can-those-with-allergies-to-animal-products-eat-vegan-food-safely" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">explores the ‘loophole’ around vegan labelling</a> and what this means for those with allergies to animal products.

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Could ticks turn people vegan? The alpha-gal allergy mystery

Among the health benefits many experience on a vegan diet, one of the biggest concerns that some have when considering making the transition, is whether or not you can get all the vitamins and minerals on this diet; especially when it comes to how to get B12 as a vegan.&nbsp; It has been proven time and time again that you can not only survive on a vegan diet but thrive. The <a href="https://plantbasednews.org/lifestyle/the-largest-organization-of-food-nutrition-professionals-admits-vegan-diets-are-suitable-for-all/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">world’s largest organisation of nutritional professionals</a> states that a vegan diet is healthy and suitable for all stages of human life. In fact, many studies and experts have stated that a vegan diet is the most natural diet for a human being as we are <a href="https://www.peta.org/living/food/really-natural-truth-humans-eating-meat/#:~:text=Although%20many%20humans%20choose%20to,of%20a%20healthy%20vegan%20lifestyle." rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">anatomical herbivores</a>. This way of eating can and does provide everything you need as a human when eating in a balanced way. But what about B12? Don’t vegans need to take supplements for this vitamin? The answer is yes. Vegans need to take extra care to ensure they get enough of this vitamin whereas those who eat animals and their byproducts do not necessarily. However, the reason may not be what you think.&nbsp; To understand this better, you need to know exactly what this crucial vitamin is and does. <h2>What is B12?</h2>Vitamin B12 can be one of the most confusing vitamins overall. While we don’t need as much of it compared to other vitamins, not having enough of it can cause some serious complications - the importance of B12 cannot be overstated. Much like vitamin D, which we get from sunlight on our skin, vitamin B12 does not occur naturally in plants. This is due to it being found in the soil itself. Years ago, when humans foraged for their food, and food hygiene standards were much lower, people generally had no issue getting this vitamin. While vegetables may have been rinsed, they wouldn’t have been washed the way they are today (which is a good thing, for the most part).&nbsp; Our societal demand for cleaner food has made our lives much better overall. Many pathogens and viruses that were common years ago have almost been wiped out in Western culture partly due to improved food hygiene standards.&nbsp; A downside though, is we no longer have a natural source of vitamin B12 like we used to. <h2>What does B12 do in the body?</h2>Vitamin B12 is <a href="https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/#:~:text=Vitamin%20B12%20is%20needed%20to,in%20the%20foods%20we%20eat." rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">needed to form red blood cells and DNA. It is also a key player in the function and development of brain and nerve cells</a>. Without B12 in your body, you can really suffer. Even a minor deficiency in this vitamin can cause serious issues. <h2>What does a B12 deficiency look like?</h2><a href="https://instagram.com/michaelgregermd?igshid=NTc4MTIwNjQ2YQ==" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">Michael Greger</a> a plant-based doctor and writer of How Not To Die, a book that highlights the benefits of a plant-based diet and the downsides of many animal products, says this about a B12 deficiency: “What aren’t the symptoms of B12 deficiency? It’s known as ‘The Great Masquerader.’ It can cause everything from abdominal distention and chronic diarrhoea to shortness of breath and swollen red painful feet. It can also cause Parkinson’s syndrome-like symptoms, skin darkening that is resolved with supplementation, and something I had never heard of before - bilateral useless hand syndrome. The ‘Many Faces’ of B12 deﬁciency include neurologic symptoms such as numbness and tingling in the hands and feet, muscle cramps, dizziness, cognitive disturbances, difficulty walking, erectile dysfunction, as well as fatigue and psychiatric symptoms like depression and even psychosis.” With the importance of vitamin B12 very evident, why is it that vegans need to pay particular attention to it? Is it because a vegan diet isn’t optimal?&nbsp; The simple answer is no. Meat-eaters are just getting their supplements in a very different way. <h2>B12 from animal products</h2>As a vegan, looking at the results when you search for B12 sources can be a little disheartening. From meat and fish to eggs and cow’s milk, there will be so much on that list that you aren’t comfortable consuming. These food products aren’t necessarily naturally prevalent in these animal products though, as in many cases, it’s just that the animals themselves are being supplemented. In fact, livestock is <a href="https://www.forksoverknives.com/wellness/vitamin-b12-questions-answered-2/#:~:text=Many%20animal%20foods%20contain%20high,some%20even%20being%20fed%20manure." rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">often supplemented with B12</a> in order to maintain the fact that meat and dairy are sources of B12.&nbsp; It’s important to remember though, that no plant or animal naturally makes this vitamin. <h2>Vegan sources of B12</h2>So, how to get B12 as a vegan? Certain types of mushrooms (e.g. shiitake), seaweed (e.g. nori) and <a href="https://pubmed.ncbi.nlm.nih.gov/2380647/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">tempeh</a> contain some B12. However, it is unlikely you will be able to consistently meet your needs through them and there is an ongoing debate around whether the B12 in seaweed can be absorbed properly in your body. There are two great sources of B12 that can eliminate any concern of being deficient and can fit into your day-to-day life very easily. These are plant-based milk alternatives and nutritional yeast. A great number of plant-based milks and nutritional yeast brands fortify their foods with B12. In fact, <a href="https://www.healthline.com/nutrition/nutritional-yeast#:~:text=However%2C%20eating%20foods%20fortified%20with,for%20vitamin%20B12%20(%202%20)." rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">Healthline</a> states that just “a mere two teaspoons of nutritional yeast packs a whopping 313%” of your daily recommended intake of B12.&nbsp; When it comes to plant-based milks, there is so much to choose from. From oat to soy, <a href="https://www.awards.abillion.com/best-vegan-milk" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">vegan milks</a> are prevalent in supermarkets up and down the country. A glance at the nutritional value of some of the most popular brands will show you that many of them are fortified with B12. Other sources include fortified cereals but for those that prefer to take a supplement when it comes to certain vitamin needs, they are available in both supermarkets and health-food stores.&nbsp; B12 is by far one of the most confusing vitamins among both the general population and even those who study nutrition. Unlike <a href="https://www.v-landuk.com/article/feel-your-best-with-sunshiine-health-vitamins-vegan-vitamin-d" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">vitamin D</a> which most know how to get, vitamin B12 remains a mystery for a lot of people.&nbsp; Without supplements being taken through the medium of animal products, vegans must actively find another source.&nbsp; Once you find a source you like, and are taking it regularly, you probably won’t have to worry about getting enough B12 again.&nbsp; Want to make sure you’re getting enough omega 3 on a plant-based diet? Take a look at the <a href="https://www.v-landuk.com/article/5-best-vegan-omega-3-sources" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">5 best vegan omega 3 sources</a>.

 B12 spelled out with pink B12 pills on a blue background

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How to get B12 as a vegan: Why is it essential?

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I was diagnosed with Crohn’s disease in 2021. When I was diagnosed I had no idea what Crohn’s was. If, like me, you’re not so sure what this elusive disease is, inflammatory bowel disease is an umbrella term to describe disorders that cause chronic inflammation of the gastrointestinal (GI) tract. The two most common forms of this are Crohn’s disease and Ulcerative Colitis.&nbsp; At this time, there is no cure for IBD; treatment is directed at helping patients to manage symptoms. Some of the symptoms include diarrhoea, abdominal pain, rectal bleeding, weight loss, and fatigue.&nbsp; While medical intervention is often essential in getting patients to remission, it can be helpful to also look at diet and lifestyle factors. For instance, stress is a major trigger for causing a flare of my disease, and eating anything spicy will definitely set me off. It tallies that how we live day-to-day, and what we feed our bodies, can either help or hinder the severity of our symptoms.&nbsp; Before we take a look at the benefits of a plant-based diet specifically for IBD, it’s important to emphasise that none of us in the IBD community are at fault for our diagnosis. It’s upsetting, speaking as someone with Crohn’s disease, when articles appear that suggest our food or lifestyle choices have directly resulted in the onset of disease. That is simply not the case.&nbsp; I want to take a look at the role of fibre, ultra-processed foods and animal protein in relation to IBD.&nbsp; <h2>Fibre</h2>We get dietary fibre from plants, and it is naturally found in foods such as beans, fruits, nuts and whole grains like brown rice or barley.&nbsp; There’s a common misconception that a “low fibre” diet is appropriate for all people (and at all times) with IBD. A low fibre diet is essential when you’re preparing for a colonoscopy and it’s advisable when you are in a severe flare or have strictures (narrowing of the intestinal walls due to repeated inflammation and healing.) Bulking out intestinal content in this instance might cause symptoms that feel uncomfortable.&nbsp; However, if you have active disease in a mild flare or are in remission, some fibre is beneficial. Fibre lowers cholesterol, helps stabilise blood sugar levels and feeds healthy gut bacteria. It also provides a source of energy to the cells that line the gut and helps maintain the integrity of the gut barrier. In a small study, 11 Crohn’s disease patients with moderately active disease were given 3g insoluble and 9g soluble fibre per day. Previously, they had been on a low fibre diet, but after increasing fibre intake, all 11 patients reported an improvement in symptoms, including reduction of diarrhoea, pain, urgency, incontinence and improved overall quality of life.&nbsp; <h2>Ultra-processed foods&nbsp;</h2>Ultra-processed foods account for 56.8% of total energy intake in the UK diet. Not only do processed foods predispose people to develop IBD, but aggravate the disease process too.&nbsp; Processed foods contain salt and sugar, harmful chemicals like Polysorbate 80 and Maltodextrin - emulsifiers that make foods shelf stable and taste creamy. They can be found in things like frozen desserts, cottage cheese and some canned foods. These chemicals can cause unfavourable, pro-inflammatory changes in the gut microbiome (GM) and reduce the gut’s defences against harmful bacteria.&nbsp; Generally, a higher level of GM diversity is associated with better overall health. Having a more diverse GM specifically increases our resilience to infection, impacting the effectiveness of our immune responses - in fact, 70-80% of the immune system is housed immediately behind the gut wall.&nbsp;For this reason, eating a wide variety of predominantly plant-based whole foods is going to be beneficial for your GM. <h2>Animal protein&nbsp;</h2>Studies have shown that reducing the amount of meat and dairy in a diet can improve symptoms of IBD. A review in 2019 in The Permanente Journal showed animal-based diets to be consistently associated with a lower diversity of gut bacteria and an increase of mucus-degrading bacteria that irritates the gut barrier.&nbsp; One of the most compelling studies that I’ve read shows that active Crohn’s disease can be treated with a diet that restricts animal protein, fat, dairy, emulsifiers and food additives.&nbsp; In one of these studies, researchers reported on a group of patients, some with newly diagnosed Crohn’s disease and some with established Crohn’s disease, who were resistant to immune suppression medications. All were in a moderate to severe flare of their disease.&nbsp;The researchers asked the patients to eat half of their calories from an Enteral Nutrition formula, and half from a whole food, predominantly plant-based diet for 6 weeks.&nbsp; After 6 weeks, 78.7% of the newly diagnosed patients showed a significant clinical response and 70.6% were in remission. The established disease patients saw similar results. At week 6, 90.4% of the patients were feeling substantially better and 62% were in clinical remission.&nbsp; <h2>Closing thoughts&nbsp;</h2>While medication undoubtedly plays a huge role in getting people to remission - and has certainly done so for me - diet can also play a role as part of a holistic view to managing symptoms of Crohn’s or Ulcerative Colitis. Incorporating some fibre, avoiding ultra-processed foods and reducing the amount of meat and dairy can all play a role in developing a healthy, happy gut microbiome and increase the likelihood of maintaining remission.&nbsp; For more information about how a plant-based diet might help IBD patients, take a look at the work of plant-forward gastroenterologist Dr Alan Desmond, who provides a wealth of resources on his Instagram page.&nbsp; If you are someone who lives with Crohn’s or Ulcerative Colitis you may like to check out my new vegan cookbook, <a href="https://helenarosemurphy.net/crohns-and-colitis-cookbook" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">The Plant-Based Crohn’s and Colitis Cookbook</a>, which shares my nutritious, easy-to-digest plant-based recipes created specifically for people suffering with Crohn’s and Colitis, based on my own experiences of living with and cooking for Crohn’s disease. If you are interested in learning more about the benefits of a plant-based diet check out <a href="https://www.v-landuk.com/article/benefits-of-tofu" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">benefits of tofu</a> and&nbsp;<a href="https://www.v-landuk.com/article/can-a-plant-based-diet-help-prevent-and-treat-type-2-diabetes" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">can a plant-based diet help prevent and treat type 2 diabetes?</a> This article is not intended to be a substitute for medical advice, diagnosis or treatment. If you are a patient with IBD considering a change to your diet, consult a registered dietician for advice. <h1>References</h1>1. &nbsp;Roberts, C. L. et al., Translocation of Crohn’s disease Escherichia coli across M-cells: contrasting effects of soluble plant fibres and emulsifiers. Gut 59, 1331-1339 (2010)2.&nbsp;Brotherton CS, Taylor AG., Dietary fiber information for individuals with Crohn disease: reports of gastrointestinal effects. Gastroenterol Nurs. 2013 Sep-Oct;36(5):320-3273. &nbsp;Rauber F, Louzada MLDC, Martinez Steele E, et al, Ultra-processed foods and excessive free sugar intake in the UK: a nationally representative cross-sectional study BMJ Open 2019;9:e027546. doi: 10.1136/bmjopen-2018-0275464. Nickerson KP, McDonald C (2012) Crohn's Disease-Associated Adherent-Invasive Escherichia coli Adhesion Is Enhanced by Exposure to the Ubiquitous Dietary Polysaccharide Maltodextrin. PLoS ONE 7(12): e52132. https://doi.org/10.1371/journal.pone.00521325. ﻿Chiba M, Nakane K, Komatsu M., Westernized Diet is the Most Ubiquitous Environmental Factor in Inflammatory Bowel Disease. Perm J. 2019;23:18-107. doi: 10.7812/TPP/18-107. PMID: 30624192; PMCID: PMC6326567. 6.Rotem Sigall-Boneh, RD. Tamar Pfeffer-Gik, RD, Idit Segal, MD, Tsili Zangen, MD, Mona Boaz, RD, PHD, and Arie Levine, MD., Partial Enteral Nutrition with a Crohn’s Disease Exclusion Diet is Effective for Induction of Remission in Children and Young Adults with Crohn’s Disease. Inflamm Bowel Dis, Volume 20, Number 8, August 2014.

Man having abdominal pain and holding his stomach as he is suffering with Crohn’s disease

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Can a plant-based diet help keep Crohn’s disease in remission?

So you have signed up for the gym, the marathon, the yoga teacher training, bought your gear and are ready to embark on an athlete’s journey. But you also want to eat more plant-based food and are asking yourself if you can perform well on a vegan diet and if you actually need to worry about your protein intake. After all, they say “abs are made in the kitchen,” “the most important part of sport is recovery” and “you can’t get strong on carrots and peas alone”. Well all of this is… true. The reality is that food does play a crucial role in your physical and mental well-being and that will affect how you perform, how you feel while doing sports and your overall energy levels day to day. Sport has a lot of short- and long-term benefits but can also take a toll on your body. Learning how to fuel your body properly for recovery is therefore of utmost importance. So let’s bust three myths around vegan fitness to get you to your goals: <h2>Myth 1: Eat meat to build muscle</h2>The international society of sports and nutrition recommends 0.8g/kg per day of protein for sedentary people, 1-1.6g/kg per day for endurance athletes and 1.6-2g/kg per day for strength athletes. For example, if you are 70kg, 70kg x 1.6 = 110g protein per day. Ironman <a href="https://www.instagram.com/brendanbrazier/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Brendan Brazier</a>, track and field Olympian <a href="https://www.instagram.com/carl_lewis_official/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Carl Lewis</a>, world heavyweight champion boxer <a href="https://www.instagram.com/davidhaye/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">David Haye</a> and tennis champion <a href="https://www.instagram.com/venuswilliams/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Venus Williams</a>, have all proven that you can meet these requirements on a plant-based diet (1,2).&nbsp; However, systematic reviews have shown that, on average, vegan diets are lower in protein compared to other diets (3). As one cannot rely on animal products on a plant-based diet, it is important to pay attention to include a protein source with every meal. Different plant foods have the twenty different building blocks of proteins - called amino acids - in different quantities. The amino acid lysine is the lowest in the plant world, but good news, beans and legumes are all high in lysine (think black beans, kidney beans, navy beans, red, yellow, green lentils etc), so make sure you include <a href="https://pubmed.ncbi.nlm.nih.gov/20622542/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">protein-rich foods</a>. Another easy way of making the most of legumes is to get lentil or bean pasta. They are neutral in taste, easy to digest and add a fun colour to your meals (win-win-win). Including protein powder can be helpful if required, but it should never be the main or only protein source - variety is key. <a href="https://www.instagram.com/syncprotein/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Sync</a> is a great protein powder brand that minimises additives.&nbsp; Another great source of protein are meat replacements. Meat replacements get a bad rap for being processed compared to meat for example, but the truth is, meat does not have all the ingredients on the package that the animal consumed before it was slaughtered. Also, there are brands of meat replacements with only a handful of ingredients. <a href="https://www.instagram.com/eatplanted/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Planted</a>, <a href="https://www.instagram.com/heurafoods/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Heura</a> and <a href="https://www.instagram.com/vegan.outlawzfood/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Outlawz</a> all do a great job. Seitan, or wheat gluten, is also a fantastic source of protein. You can make your own too, check this <a href="https://www.youtube.com/watch?v=bJM7d_fstJA" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">YouTube</a> video. <h2>Myth 2: Veggies are not an athlete’s food</h2>Plant foods are absolutely essential for athletes. While working out, humans break down muscle fibres, and these fibres grow back in recovery. Athletes can have a suppressed immune function because of the stress they put their bodies under (2) and high-antioxidant foods can fight this. And what are those antioxidant foods? Right. Plants. The median levels of antioxidants from plant-based foods are almost triple that of animal origin (4). Incorporating a wide variety of vegetables will be most beneficial. Dark leafy vegetables (kale, bok choy, collard greens, rocket) are absolute nutritional stars, also they are important to incorporate for anyone with a menstrual cycle, to maintain good iron levels (2). So be an adult, and eat your vegetables.&nbsp; And if you are a real gym bro who thinks plants are a waste of space on your calorie-dense plate, just look up the <a href="https://www.livekindly.com/nfl-players-vegan-meal-plan-charity-morgan/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Tennessee Titans NFL team</a>. This plant-based American Football team eats more veggies than ever needed to make their mothers proud.&nbsp; <h2>Myth 3: All supplements are unnecessary or harmful&nbsp;</h2>“Vegans need to supplement, therefore this diet is inferior to an omnivorous diet.” This, again, is a myth. First, most people who are serious about sports take some kind of supplement. Protein powder and creatine are common ones. Not just for vegans. Second, animals are supplemented with vitamins and minerals so taking supplements rather than eating supplemented animals cuts out the middleman. Third, vegans are not more prone to deficiencies, they are prone to different deficiencies. Vegans are more prone to deficiencies in B12, zinc, calcium and selenium. Vegans are also less prone to deficiencies in fibre, vitamins A, B1, B6, C, E, iron, phosphorus, magnesium, copper and folate compared to other diets (3,5). Unless you opt for Oreos dipped into Biscoff spread all day, and instead eat a variety of plant foods at each meal, it is possible to cover nutritional needs mostly with whole foods. Regular blood tests can be helpful to check and B12 supplementation is of course a must.&nbsp;A creatine supplement can also be great. Just 3-5g a day every day - whether it’s a workout day or a rest day - should do the job, it is a very well-researched supplement that has performance-enhancing effects on muscle growth and strength (6,7). In case of doubt, always check with a doctor.&nbsp; Ok, you are ready to lift some serious iron and sprint some serious miles, so start your vegan fitness journey! If you are not exactly a kitchen prince(ss) and are feeling at a loss with delicious wholesome plant-based recipes that cover your nutritional needs as an active person, these are great cookbooks: The Plant-based Athlete by <a href="https://www.instagram.com/robert.cheeke/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Robert Cheeke</a> and <a href="https://www.instagram.com/nomeatathlete_official/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Matt Frazier</a>, The Proof is in the Plants by <a href="https://www.instagram.com/simonhill/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Simon Hill</a>, and Naturally Stefanie by <a href="https://www.instagram.com/naturallystefanie/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Stefanie Moir</a>.&nbsp;Also, Andrew Bernard’s high-protein vegan cooking <a href="https://www.youtube.com/watch?v=A5ZvijZcvow" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">videos</a> are epic. Added bonus, they put you in a great meditative state that will make you veg out (and maximize that recovery).&nbsp; Interested in health and vegan fitness? Take a look at these <a href="https://www.v-landuk.com/article/7-esteemed-plant-based-doctors-worth-following" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">7 esteemed plant based doctors worth following</a> or how a plant-based diet helps these <a href="https://www.v-landuk.com/article/how-does-a-plant-based-diet-help-these-famous-athletes" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">famous athletes</a><a href="https://www.v-landuk.com/article/how-does-a-plant-based-diet-help-these-famous-athletes" rel="noopener noreferrer" target="_blank" style="background-color: transparent;">.</a> <h2><a href="https://www.v-landuk.com/article/how-does-a-plant-based-diet-help-these-famous-athletes" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Re</a>ferences&nbsp;</h2>1.	Rogerson, D. Vegan diets : practical advice for athletes and exercisers Vegan diets : practical advice for athletes and exercisers. (2022).2.	Foster, C., Fuhrman, J. &amp; Ferreri, D. M. Fueling the Vegetarian ( Vegan ) Athlete. Nutr. Ergogenic Aids 9, 233–241 (2010).3.	Bakaloudi, D. et al. Intake and adequacy of the vegan diet . A systematic review of the evidence. Clin. Nutr. 40, 3503–3521 (2021).4.	Carlsen, M. H. et al. The total antioxidant content of more than 3100 foods , beverages , spices , herbs and supplements. (2010).&nbsp;5. Maziarz, B., Chojęta, D., Zygmunt, E. &amp; Wróblewski, H. Influence of vegan diet on physical performance of athletes. J. Educ. Heal. Sport 10, 209–215 (2020).6. Buford, T. W. et al. Journal of the International Society International Society of Sports Nutrition position stand : creatine supplementation and exercise. 8, 1–8 (2007).7. Cooper, R., Naclerio, F., Allgrove, J. &amp; Jimenez, A. Creatine supplementation with specific view to exercise / sports performance : an update. 9, 1 (2012).

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Vegan fitness: Let’s do some myth-busting

The person at the party says “Oh, sorry. I can’t have that. I’m lactose intolerant,” after being offered ice cream. “Sorry, I won’t be able to come. I can’t eat cheese,” says someone that’s just been invited to cheese and wine night.&nbsp; We all may know someone who is lactose intolerant or heard of it before, but why are some people that way? Why can’t they digest dairy? To understand this a bit further, we have to ask the question, what is lactose intolerance? <h2>Why are some people lactose intolerant?</h2>The <a href="https://www.nhs.uk/conditions/lactose-intolerance/causes/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 56);">NHS</a> describes this condition as “a common digestive problem where the body is unable to digest lactose, a type of sugar mainly found in milk and dairy products.” The symptoms they list for these individuals that do ingest dairy range from bloating and stomach cramps to feeling sick. It’s the specific type of sugar found in dairy - lactose - that is the issue here, as bodies need to be able to produce the enzyme <a href="https://www.webmd.com/vitamins/ai/ingredientmono-540/lactase" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 56);">lactase</a> to successfully break down this very unique type of sugar. Some people produce the enzyme and others don’t, the latter are lactose intolerant. Lactase is found in almost all infants, it’s how they digest their own mother’s milk. The body stops creating this enzyme after breastfeeding; usually around the age of two. <h2>How many people are lactose intolerant?</h2>With this information in mind, it would be natural to question why only some individuals suffer with lactose intolerance, rather than everyone above breastfeeding age. However, it appears that cultural attitudes towards cow’s milk has had a significant impact on the number of adults who still produce lactase in certain countries. According to the <a href="https://worldpopulationreview.com/country-rankings/lactose-intolerance-by-country" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 56);">World Population Review</a>, the majority of adults of European descent still produce lactase. Countries like Norway, Ireland and the United Kingdom house a population where more than 90% can digest dairy. Other Western countries outside Europe, but with a high number of European descendants, like New Zealand and parts of the USA, also have a low number of lactose intolerant individuals.&nbsp; On the other hand, vast swathes of places like Asia and Africa are almost completely lactose intolerant. Those from places like Ghana and South Korea have an almost 100% chance of being lactose intolerant. It appears that those that turned to dairy as a viable food source up to <a href="https://www.smithsonianmag.com/science-nature/famine-and-diseases-likely-drove-europeans-ability-to-digest-milk-180980483/#:~:text=Just%205%2C000%20years%20ago%2C%20even,enabled%20them%20to%20do%20so." rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 56);">five thousand years ago</a>, developed and passed on the ability to successfully digest lactose down through the generations. The cultures and countries who didn’t actively consume milk regularly enough, had no need to develop this trait. It’s for this reason, that we see such a contrast between certain parts of the world, even in the modern day. <h2>An argument for or against veganism?</h2>If you don’t struggle to digest dairy, surely that is an argument to still seek it out as part of a balanced diet, right? Even if you ignore the climate and animal rights issues faced when consuming dairy products, the fact that some can digest dairy and others can’t, is still most likely an argument for veganism. Though there is much debate around the topic, it’s often stated that the human being’s natural lactose intolerance is an indicator that the body does better without it. Humans are the only mammals to continue drinking milk into adulthood and are certainly the only ones to consume the milk of another species. This, coupled with the <a href="https://www.pcrm.org/good-nutrition/nutrition-information/health-concerns-about-dairy#:~:text=Milk%20and%20other%20dairy%20products,%2C%20ovarian%2C%20and%20prostate%20cancers." rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 56);">health concerns</a> surrounding dairy, suggest that it isn’t a product that should be in a human body. Many cultures around the world have had a long relationship with dairy and still do to this day. With so many <a href="https://www.myprotein.com/thezone/nutrition/best-plant-based-milk/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 56);">plant-based alternatives</a> available now though, and a better understanding of both the industry and the product itself, is it time to break it off with dairy for good?

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How many people are lactose intolerant, and why are they?

Firstly, what is tofu? Well, if you've ever taken a good look at your local Chinese menu - you’ll see it. It’s often under the vegetarian section as ‘bean curd’, and that's exactly what it is. Tofu is bean curd and bean curd is processed soybeans.&nbsp; The process is simple: dried, raw soybeans are soaked overnight and then blended with water once soft - now you have soy milk. The soy milk should be brought to a boil with a few drops of lemon to start the curdling process - hence the name ‘bean curd.’ The milk will curdle and so curds should start to form. The curds are then pressed into tofu - it’s that simple. The longer you press tofu, the firmer it will be, it's all down to preference. Tofu originated from ancient China around 2000 years ago and is thought to have been discovered by a man named Liu An. Tofu is now widely popular in both Eastern and Western countries and can be eaten as a savoury and sweet dish.&nbsp; If you want to avoid the added oils used in the process of cooking, you can also eat tofu raw. Summer rolls, spicy cold tofu and Asian salads are a few simple ways to eat raw tofu, especially when it is still fresh and firm. Of course, the ever-popular crispy tofu is always a great option, but it's not always best when you're short on time.&nbsp; Now that the basics are down - let’s talk about the several health benefits of tofu. People always seem to wonder, is tofu good for you? The answer is simply yes! Tofu is rich in fibre and it’s a great source of complete protein. A complete source of protein has all nine essential amino acids, aka a balanced amino profile. Tofu is also a ‘minimally processed food’ which, according to NOVA classifications, is when “salt, sugar, oils, fats, or other substances are not added to the original food.” It is also good to know that tofu has a high content of isoflavones, a glycoside with an oestrogen-like structure that is derived from plants. Okay, but what does that mean? Well, according to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409663/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">PubMed</a>, soy isoflavones are scientifically proven to reduce total cholesterol and even the risk of cardiovascular disease such as stroke and heart disease. The article goes on to explain that “this is because soy isoflavone intake showed a significant association with systolic blood pressure”, which basically means that soy isoflavone is great for reducing blood pressure. Another <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2705153/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">study</a> was undertaken to see if isoflavones had any effects on a sample group of 30 post-menopausal women’s skin over a period of 6 months. For example, if any of the women’s skin would improve by looking at indicators such as skin elasticity, collagen production and thinning. The results showed that for 23 women there was an almost 10% increase in the outer layer of skin called the epidermis. The collagen production of 25 women increased in their dermis which is the inner layer of the second layer of skin. The skin's overall elasticity was improved in 22 women. Aside from the fantastic health benefits of tofu, the low impact it has on the environment is also a great reason why you should eat tofu. It takes around 2,520 litres of water to produce 1kg of tofu whilst <a href="https://www.befresh.ca/blog-how-much-water/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: rgb(255, 255, 255);">15,415 litres are used for 1kg of beef and 4,325 litres for 1kg of chicken</a>. That’s more than 6 times the amount of water that is wasted for the same amount of tofu as beef. Most of this water is used for livestock to drink whilst the water used in the production of tofu is to water the plant directly.&nbsp;&nbsp; Unfortunately, soybeans have a relatively high impact on the environment due to their use in feeding livestock. Soybean crops are mass-produced and are a cause of deforestation because of how much land is needed to grow the plant. When arable land is overfarmed the soil loses its nutrients and becomes infertile, especially when fertilisers are used. This is called soil degradation. Large amounts of vital resources such as water and energy are also needed. However, tofu is not why most soybeans are grown and the finger should really be pointed at meat and dairy production. According to <a href="https://wwf.panda.org/discover/our_focus/food_practice/sustainable_production/soy/#:~:text=In%20fact%2C%20almost%2080%25%20of,as%20in%20cosmetics%20or%20soaps." rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">WWF</a>, “almost 80% of the world’s soybean crop is fed to livestock, especially for beef, chicken, egg and dairy production”, so tofu really isn't to blame for why soybeans have fast become mass-produced. Soybean oil is also a popular byproduct of the beloved plant and is the second most consumed vegetable oil.&nbsp; As you’ll have probably guessed by now - there are many incredible health benefits of tofu and it's easy to see why so many people around the world already enjoy the ancient food. If you want to try something new, maybe pick up some tofu at your local shop and give it a go, or, if you’re already a fan, maybe give a new recipe a try. If you're just in the mood to cook why not check out our <a href="https://www.v-landuk.com/article/holly-s-super-easy-yet-decadent-carbonara" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">carbonara recipe</a>, have a look at our incredible <a href="https://www.v-landuk.com/article/vegan-chilli-con-carne-recipe-with-a-twist" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">vegan chilli con carne recipe</a> if you fancy some heat!

Pieces of tofu in a bowl on a table next to a pair of chopsticks

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Benefits of tofu

Omega 3 can be a confusing topic. Plant-based sources of omega 3 are primarily in the form of alpha-linoleic acid (ALA) which is considered an essential nutrient as the body cannot produce this endogenously.&nbsp; Our bodies are able to convert ALA to what are referred to as long-chain polyunsaturated acids (PUFAs) in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The effectiveness of this conversion varies and is still debated: it can be aided by having an 'optimal' omega 3 to omega 6 ratio of somewhere between 1:1 to 1:4. Some individuals have a ratio as high as 1:20 which significantly increases the chances they will be unable to convert ALA to EPA and DHA. The reason the ratio is important is that some omega 6 fatty acids compete for the same enzymes needed for the elongation process of omega 3 fatty acids. As plant-based sources tend to only contain ALA there are some that believe that vegans ought to take an algae supplement which contains preformed EPA and DHA, however, this is one of the most contested areas in plant-based nutrition. Below is a list of some of the best vegan omega 3 sources. <h2>Hemp (seeds &amp; oil)</h2>No, we aren’t encouraging you to get stoned! Hemp seeds and oil contain negligible amounts of psychoactive compounds. However, they are a nutritional powerhouse. Hemp oil and seeds contain what appears to be an ‘optimal’ omega 3 to omega 6 ratio of just under 1:4. Hemp oil is a straightforward way of boosting your omega 3 intake: 1 tbsp contains 2.35g of ALA, which covers the RDA of 1.6g ALA for men and 1.1g for women. It’s not recommended to cook with hemp oil, it’s most suitable for dressing and dips. Hemp contains high levels of stearidonic acid (SDA) which is a type of omega 3 fatty acid which is easier to convert into the longer-chain EPA and DHA. This is an advantage that hemp has over the other suggestions; it is one of the few foodstuffs that contain SDA.&nbsp;<h2> </h2><h2>Walnuts (nuts &amp; oil)</h2>Like hemp, walnuts have an ‘optimal’ ratio of omega 3 to omega 6. 2.5 tbsp of walnuts covers both men's and women’s RDA for ALA. They are also a great source of manganese and copper. Nuts and seeds are excellent to add to your plant-based diet as those that eat a daily serving of them appear to have a <a href="https://youtu.be/mQS0wLzJgFU" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">reduced risk</a> of a variety of diseases. <h2>Chia (seeds &amp; oil)</h2>Chia seeds are an extremely concentrated source of ALA, 1 tbsp contains 1.78g. This <a href="https://www.researchgate.net/publication/230567056_Chia_Seed_Supplementation_and_Disease_Risk_Factors_in_Overweight_Women_A_Metabolomics_Investigation" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">study</a> highlights that it may be best to mill chia seeds to increase absorption of omega 3; it is advisable to soak chia seeds if you won’t be milling them. They provide low levels of omega 6. However, this may be a positive as most individuals eat far too much omega 6; so depending on which foods you eat it could be a great way to restore an optimal omega 3 to omega 6 ratio. <h2>Flaxseeds (seeds &amp; oil)</h2>Flaxseeds are so excellent to eat, partly due to their extremely high lignan content, that Dr Greger has 1 tbsp of them as a recommendation in his <a href="https://apps.apple.com/us/app/dr-gregers-daily-dozen/id1060700802" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Daily Dozen app</a>. 1 tbsp provides exactly the RDA of ALA for men. Flaxseeds are also referred to as linseeds and it is essential you buy milled/ground ones to be able to absorb the nutrients. <h2>Algae supplement</h2>Which brings us to the more hotly debated suggestion. The reason fish has high levels of EPA &amp; DHA is because they eat algae and the fatty acids accumulate in them - taking an algae supplement is a way to cut out the ‘middle-fish’. Some highly respected doctors recommend that vegans take an algae-based EPA and DHA tablet, while others disagree. It may be advisable to do your own research and discuss this with your doctor as this article should not be considered as medical advice. <h2>What do I do?</h2>Based on this <a href="https://res.mdpi.com/d_attachment/nutrients/nutrients-11-02365/article_deploy/nutrients-11-02365-v2.pdf" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">research</a>, I aim to have 3-4 g of ALA daily and keep my omega 3 to omega 6 ratio around 1:4 where possible. This paper stated that they felt on the balance of evidence (in 2019) that they do not recommend all vegans take an EPA/DHA algal supplement, however, it may be prudent for those that are pregnant / lactating to take them.

Mixture of walnuts with their shells on and some cut open

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5 best vegan omega 3 sources

Imagine walking through a forest. Sunlight dappling through canopies of waving leaves. Unfurling smells of moss, cedarwood and fern. Wrap your arms around a wise old bark and allow the ineffable harmony to ensue.&nbsp;&nbsp; <a href="https://www.instagram.com/the.wilder.route/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">The Wilder Route</a> claims that by hugging a tree, “you release a hormone called oxytocin – known as the hormone of love, trust and all the warm &amp; fuzzy feels.” Additionally, trees and plants emit “phytoncides”, which we breathe in when we spend time in forests. According to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2793341/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Dr Qing Li</a>, phytoncides enhance the activity of <a href="https://www.ecotherapyheals.com/what-are-phytoncides/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">natural killer cells</a> that help our bodies fight disease.<h2> </h2><h2>Benefits of hugging</h2>Hugging expert <a href="https://www.psychologytoday.com/us/contributors/sebastian-ocklenburg-phd" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Sebastian Ocklenburg, PhD</a> has found a strong association between hugging and health: reducing stress hormones, improving relationships, and “older people who at least occasionally get hugs tend to feel better about their health.”&nbsp; Interestingly, not only is hugging others beneficial but so is hugging yourself. Ocklenburg appreciates that “there's actually a lot of diversity in hugging beyond the two-person hug.”&nbsp; So how about the benefits of hugging trees? Although Ocklenburg’s research hasn’t reached trees yet, he did provide some sound explorative advice: “let yourself go into this experience, and it may be something that speaks to you. It might have a positive effect too.” It’s hard to quantify our subjective experiences, and if hugging oneself can be beneficial, isn’t it worth trying with trees?&nbsp; It’s worth being extra cautious and respectful when initiating a hug, as some people and animals may find it uncomfortable or inappropriate: Ocklenburg revealed on <a href="https://www.instagram.com/radioreverb/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">RadioReverb</a> that while some dogs seem happy to be embraced, some find it an act of aggression and dominance. But you know who loves to be hugged? Your local tree!&nbsp; <h2>Cultures that encourage tree-hugging</h2>During 2020’s lockdown, <a href="https://www.forbes.com/sites/trevornace/2020/04/14/icelandic-forest-service-recommends-hugging-trees-since-you-cant-hug-people/?sh=5b2f587784c1" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Iceland recommended tree hugging</a>. Their forest rangers cleared roads of snow leading up to trees for people to embrace the benefits of connecting with trees. Is it any coincidence that they are one of the <a href="https://www.forbes.com/sites/laurabegleybloom/2022/03/18/ranked-the-20-happiest-countries-in-the-world-in-2022/?sh=b97d0d935d5a" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">happiest nations</a> in the world? Norwegians are partial to friluftsliv or “outdoor life” and, as a nation, promote environmental awareness, creating a loving attitude towards nature, including tree hugging; <a href="https://www.visitnorway.com/things-to-do/outdoor-activities/friluftsliv/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">today, nine out of ten Norwegians state that they are interested in&nbsp;friluftsliv</a>. In the 1980s, the Japanese Forestry Agency promoted Shinrin Yoku, translated as “forest bath”, which is the act of immersing ourselves in green spaces as a way to combat stress and reconnect with nature: “the practitioner must <a href="https://www.wemystic.com/shinrin-yoku/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">engage their five senses</a> (sight, smell, touch, taste, hearing), at each moment of the experience.” Forest bathing has since become popular across the globe. <h2>Politically charged origins of “treehugger”&nbsp;&nbsp;</h2>Tree hugging has firm roots in environmental activism. The <a href="https://www.takshilalearning.com/what-is-chipko-movement-objective-of-chipko-andolan/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Chipko movement</a> of the 1970’s, a nonviolent, social and ecological movement by villagers from the Chamoli&nbsp;district of&nbsp;Uttarakhand, India, mobilised mostly women to save forests from government-backed felling by hugging trees. After this initial act succeeded, the tree hugging strategy spread throughout the region. “The now-dismissive term “treehugger” in fact comes from the Chipko movement,” claims academic Haripriya Rangan.&nbsp; “Chipko” means “stick to,” and the Chipko activists stuck to trees to save them. <a href="https://en.wikipedia.org/wiki/Chandi_Prasad_Bhatt" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Chandi Prasad Bhatt</a>, from the movement, said, “We will not allow the felling of ash trees. When they aim their axes on them, we will embrace the trees.” Environmental academic Thomas Crowley views the implication as creating “a deep bond between the huggers and the trees they embraced”. <h2>Are you a tree hugger?</h2>Tree-hugging deepens our connection with nature. It’s respite from concrete walls. It’s bathing in rhythms of rest and exploration among the fauna. A sensory reminder of playing our part in the symbiosis of humankind and nature.&nbsp; Sometimes it’s about stopping bulldozers. And if you haven’t already tried it, why not have a go? Relax into it - listen to the rustling of leaves as you press your face against an earthy trunk.&nbsp; Looking for more earth-aligned ways to connect with nature, explore the benefits of animal sanctuaries with <a href="https://www.v-landuk.com/article/how-sanctuaries-affirm-a-vegan-life" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: rgb(255, 255, 255);">How sanctuaries affirm a vegan life</a> and check out the essay, <a href="https://www.v-landuk.com/article/mind-being-world" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: rgb(255, 255, 255);">Mind. Being. World</a> from author David Brooks.

little girl hugging a large tree in the forest while looking upwards

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Going back to our roots: The benefits of tree hugging

Do we need to be healthy to be vegan? In short, no, we don’t. A healthy and balanced diet should, advisably, always be advocated for and implemented to the best of one’s ability, but being vegan is not synonymous with being healthy. To say that all vegans are unified by health consciousness seems to reduce the complexity of what it means to be vegan. After all, what does it even mean to be healthy? Can anyone truly say that they know how to be one hundred percent healthy, whether vegan, or non vegan? It is useful to consider what is meant when the words healthy and unhealthy are used, after all, health is as much about the body, as it is our mind and soul. That being said, a common assumption is that all vegans must be one of two very different oppositions: physically healthy or physically unhealthy. To say that all vegans are either super health conscious exclusively eating whole foods, or only eating processed, expensive, prepackaged vegan ‘junk food’ every day, is making a wide assumption, as in reality, for many, it may be a mix of both. Besides, vegan ‘junk food’ is by no means a disservice to veganism. Many popular vegan brands have introduced healthy vegan alternatives that are incredibly ‘real’ to pre-loved classics, and are attractive to transitioning vegans because of how accessible they are to buy. Additionally, who can resist a hearty, nutrient-dense, whole foods-based meal? There are many incredible and credible health benefits to going vegan, even if health isn’t your main motivator. In 2021, UK health service Medichecks undertook a <a href="https://medichecks.com/blogs/news/veganalysis-2021" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">‘veganalysis’</a> that involved the comparison of over 10,000 Medicheck customers' key biomarkers. Amongst the data collected, it was found that “the average HbA1c levels were almost 4% lower in vegans.”&nbsp; HbA1c refers to the body’s blood sugar count, and its ability to control glucose levels, which if high, can lead to the development of diabetes complications. It was also revealed that vegans had lower total cholesterol levels than non-vegans, meaning there was a decreased chance of developing cardiovascular diseases, such as stroke and heart disease. Although health benefits such as these are fantastic, they are often considered to be much welcomed by-products of the refusal to contribute to animal cruelty. This refusal and the prioritisation of animal rights is central to veganism as a whole. Veganism, for many, is considered to be a lifestyle as opposed to a diet, with animal rights ethics and environmental concerns outweighing the health benefits of eating vegan food. A vegan diet is an integral part of the vegan lifestyle, but this lifestyle encompasses so much more than just the food on one’s plate. Lifestyle recognises the self-identification of veganism as a big part of a person’s identity, clothing, language use, politics and everyday choices. <h2>Lifestyle proceeds diet</h2>Vegans are multifaceted, complex individuals who all practice veganism very differently, and for many reasons. Simply put - any reason that someone decides to go vegan is a good one. It might not be related to ethics or health, and that’s perfectly fine. Other reasons might include, but are not limited to, the environment, taste preferences, or maybe food aversions/allergies. You do not have to eat vegan to justify that your diet is healthy or that you eat what is ‘right.’ Every individual is different and has their own reason for being vegan. If you are interested in the connections between health and veganism you should also check our articles about the <a href="https://www.v-landuk.com/article/benefits-of-tofu" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">benefits of tofu</a> and <a href="https://www.v-landuk.com/article/7-esteemed-plant-based-doctors-worth-following" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">7 esteemed plant based doctors to follow</a>.

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Do I have to be healthy to be vegan?

Mushrooms are an enjoyable part of many diets globally. Those who follow a plant based diet and consume mushrooms are actually following a plant and fungi based diet, however, it doesn’t have the same ring to it! Mushrooms are a great meat substitute, I think king oyster mushrooms are best at resembling a meaty texture: they appear to have a lower water content than most mushrooms and make delicious vegan scallops.&nbsp; The featured image is the beautiful turkey tail mushroom which has been the most researched of all the mushrooms used today for their medicinal qualities, with a great potential for providing a host of benefits for humans – it is the most widely studied of all medicinal species for its immune-stimulating and anti-cancer effects. However, widely cultivated mushrooms which you should be able to pick up from a large supermarket also have a plethora of health benefits. They are low in calories, contain high levels of fibre, vitamins and minerals as well as all nine essential amino acids – which makes them a ‘complete’ protein source. <h2>To cook, or not to cook?</h2>The general advice is to cook mushrooms, rather than eat them raw, for a variety of reasons: this is particularly important for shiitake mushrooms as my friend unfortunately discovered after visiting a Chinese buffet and waking up the next day looking like he had been aggressively whipped all over his back – which is an unusual, self-limited skin condition that can be caused by eating raw/undercooked shiitakes!&nbsp; <h2>What makes mushrooms special?</h2>Mushrooms contain a wide range of active compounds, two of the most important ones are beta-glucans and chitin which activate our immune system in a positive way. Activated beta-glucan particles bind to tumour cells, viruses and bacteria, marking them for destruction. Shiitake and oyster mushrooms are<a href="https://www.healthline.com/health/food-nutrition/are-mushrooms-good-for-you#Nutritional-benefits-of-eating-mushrooms" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://www.healthline.com/health/food-nutrition/are-mushrooms-good-for-you#Nutritional-benefits-of-eating-mushrooms" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">believed</a> to have the most effective beta-glucans, they contain between 2-3 times the amount of beta-glucan content compared to button mushrooms. Regular mushroom consumption can help us maintain an optimal microbial balance for health. The health benefits of mushrooms have been highlighted in human clinical trials. One<a href="https://pubmed.ncbi.nlm.nih.gov/25866155/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://pubmed.ncbi.nlm.nih.gov/25866155/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">study</a> found that 10g of dried shiitake mushrooms daily resulted in benefits such as improved immunity; another<a href="https://pubmed.ncbi.nlm.nih.gov/22113068/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://pubmed.ncbi.nlm.nih.gov/22113068/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">study</a> found that eating 100g of cooked white button mushrooms daily may improve mucosal immunity; and a different<a href="https://pubmed.ncbi.nlm.nih.gov/30775990/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://pubmed.ncbi.nlm.nih.gov/30775990/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">study</a> found an association between consumption of over 300g cooked mushrooms per week and reduced odds of mild cognitive impairment, compared to those who consumed mushrooms less than once a week.&nbsp; <h2>A potential cure for allergies?</h2>Several mushrooms appear as though they may have anti-allergic properties, although human clinical research is unfortunately lacking. King oyster mushrooms have<a href="https://www.sciencedirect.com/science/article/pii/S0278691511001141" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://www.sciencedirect.com/science/article/pii/S0278691511001141" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">shown</a> potential in vitro. But, the most promising and exciting anti-allergic effects found in the fungi kingdom so far is Inotodiol which is a lanostane triterpenoid found only in wild Chaga mushrooms: a recent<a href="https://www.sciencedirect.com/science/article/pii/S1567576919326608" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://www.sciencedirect.com/science/article/pii/S1567576919326608" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">study</a> concluded that “it [is] an excellent therapeutic candidate for food allergy with both high efficacy and outstanding safety.” I hope human clinical trials happen soon as people like me who live with severe food allergies are desperate for a cure – or at least a therapeutic approach to improve their quality of life. Hopefully, we have persuaded you about how fabulous the fungi kingdom can be. If you would like to learn more about the health benefits of mushrooms do a search on <a href="https://pubmed.ncbi.nlm.nih.gov/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">PubMed</a> and/or consider<a href="https://www.amazon.co.uk/gp/product/B08519GY9L/ref=dbs_a_def_rwt_bibl_vppi_i0_nodl" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a>a wonderful book by Christopher Hobbs - <a href="https://www.amazon.co.uk/Christopher-Hobbss-Medicinal-Mushrooms-Consciousness/dp/1635861675/ref=nodl_?dplnkId=944131ff-14b6-43af-bcea-460daa727412" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Medicinal Mushrooms: The Essential Guide</a>, in which he summarises the most recent clinical research alongside providing his decades of wisdom as a mycologist and herbalist.﻿If we have whet your appetite for learning about nutrition you may be interested in discovering the <a href="https://www.v-landuk.com/article/5-best-vegan-omega-3-sources" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">five best omega 3 sources for vegans</a> and the <a href="https://www.v-landuk.com/article/benefits-of-tofu" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">benefits of tofu</a>.

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Fabulous fungi: Astonishing health benefits of mushrooms

Today is World Health Day which focuses on ways to keep humans and the planet healthy and what could be more effective in achieving this than adopting a more plant based diet? Therefore, we have decided to signpost you to some leading plant based doctors which we recommend following to expand your knowledge on the benefits of plant-based nutrition.&nbsp; <h2>Dr. Alan Desmond</h2>Dr. Desmond’s <a href="https://instagram.com/dr.alandesmond?utm_medium=copy_link" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">Instagram page</a> focuses upon gut health and espouses the benefits that a plant based diet can have on your gut flora and microbiome, as well as highlighting how animal products may detrimentally affect your gut health and potentially contribute to gut dysbiosis. The gut is referred to as the ‘second brain’ and what we eat most definitely influences our mood and cognition. Ayurveda, one of the oldest medicinal traditions in the world states that all disease begins in the gut; we are starting to learn that this may not be hyperbole. <h2>Dr. Michael Greger</h2>Dr. Greger is one of the most famous and loved plant-based doctors in the vegan community and he regularly posts on his <a href="https://instagram.com/michaelgregermd?utm_medium=copy_link" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Instagram account</a>. He is the founder of <a href="https://instagram.com/nutrition_facts_org?utm_medium=copy_link" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">NutritionFacts.org</a> an evidence-based nutrition resource free from corporate sponsorship; there are thousands of videos uploaded on the <a href="https://youtube.com/c/NutritionfactsOrgMD" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">NutritionFacts.org Youtube channel</a> which are an invaluable source of information, many of us have learnt a vast amount from them and have felt empowered to adopt a plant-based diet as a result. <h2>Dr. T. Colin Campbell</h2>Probably one the most distinguished and experienced plant-based doctors - he recently turned 88, but you wouldn’t know it from looking at him or hearing him speak! Co-author of the groundbreaking <a href="https://nutritionstudies.org/the-china-study/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">The China Study</a> which started to shift public awareness towards the positives of plant-based eating. He has also published other excellent books which are truly eye-opening such as <a href="https://www.amazon.co.uk/Whole-Rethinking-Nutrition-Colin-Campbell/dp/1937856240" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">Whole</a> - which ought to be mandatory reading for any doctor. Dr. Campbell founded the T. Colin Campbell for Nutrition Studies which posts interesting nutrition information which can be followed on <a href="https://m.facebook.com/nutritionstudies/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">Facebook</a> and <a href="https://instagram.com/nutritionstudies?utm_medium=copy_link" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">Instagram</a>. <img src="https://res.cloudinary.com/v-land/image/upload/v1684673946/IMG_1896_d4fa96c5c9.png" alt="Image of elderly man with grey hair in a black suit (Dr T. Colin Campbell) giving a speech behind a lecturn"><a href="https://flic.kr/p/f8eYXS" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">Gage Skidmore</a>/<a href="https://creativecommons.org/licenses/by-sa/2.0/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">CC BY-SA 2.0</a> <h2>Dr. Dean Ornish</h2>Dr. Ornish is the founder and president of the non-profit <a href="https://pmri.org/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">Preventive Medicine Research Institute</a>. He has been involved in landmark scientific studies such as <a href="https://www.ornish.com/wp-content/uploads/Lancet_Lifestyle-changes-lengthen-telomeres.pdf" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">showing that</a> healthy lifestyle factors combined with a predominantly plant-based diet can actually increase telomere length (which are the protective caps on the end of our DNA). You can give him a follow on <a href="https://instagram.com/deanornishmd?utm_medium=copy_link" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">Instagram</a>.&nbsp; <h2>Dr. Neal Bernard</h2>Dr. Bernard advocates for plant based nutrition, ethical research and medical training. He is the founder of the <a href="https://instagram.com/physicianscommittee?utm_medium=copy_link" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">Physicians Committee for Responsible Medicine</a>, which promotes preventative medicine (an area that needs significantly more attention in healthcare) and encourages higher standards in research. He is a gifted, engaging orator. You can <a href="https://instagram.com/drnealbarnard?utm_medium=copy_link" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">follow him on Instagram</a>. <h2>Dr. Joel Fuhrman</h2>Dr. Fuhrman is a renowned, highly respected plant-based doctor, he is a nutritional researcher and 7 times New York Times best-selling author. He often posts on <a href="https://instagram.com/joelfuhrmanmd?utm_medium=copy_link" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">his Instagram</a> and has a passion for informing people about the benefits of a plant-based diet and how it can help prevent and reverse disease.&nbsp; <h2>Dr. Michael Klaper</h2>Dr. Klaper like the rest of those on this list champions a whole food, plant based diet and believes it can significantly help people. You can follow him on <a href="https://instagram.com/doctorklaper?utm_medium=copy_link" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">Instagram</a> and <a href="https://youtube.com/c/DoctorKlaper" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">YouTube</a>. He is an internationally-recognised teacher and inspiring speaker on diet and health. Lastly, a proud vegan who is not a doctor, but he puts out such brilliant nutritional videos that Mic the Vegan deserves a mention! <a href="https://youtube.com/c/MictheVegan" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">Check him out on YouTube</a>.&nbsp; If you are intrigued to learn more about nutrition you may be interested in our articles about the <a href="https://www.v-landuk.com/article/5-best-vegan-omega-3-sources" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">five best omega 3 sources for vegans</a> and the <a href="https://www.v-landuk.com/article/fabulous-fungi-astonishing-health-benefits-of-mushrooms" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">astonishing health benefits of mushrooms</a>. And if you’d like to know more about gut health, check out our interview with <a href="https://www.v-landuk.com/article/dr-alan-desmond-shares-how-to-foster-a-healthy-gut-microbiome" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">our interview with Dr. Alan Desmond</a>.

Male Consultant Gastroenterologist and General Physician (Dr Alan Desmond) smiling with a blue medical top on in front of a blue background