13
Jul, 2023
6 Science-Based Health Benefits of Eating Vegan

6 Science-Based Health Benefits of Eating Vegan

Vegan diets offer a range of health benefits.

For people looking to lose weight, a vegan diet can help. Eating vegan may also help you maintain your heart health. What’s more, this diet may offer some protection against type 2 diabetes and certain cancers.

This https://thevegangarden.com/‘s article examines the science behind the potential benefits of vegan diets. We’ll highlight some recipe ideas that feature the versatility of plant-based, whole food eating. And if you’re wondering how a vegan diet differs from a vegetarian one, we’ll cover that, too.

A vegan diet is richer in certain nutrients

Switching to a vegan diet from a typical Western diet means you’ll eliminate meat and animal products.

This will lead you to rely more heavily on other foods. In the case of a whole food vegan diet, replacements take the form of:

  • whole grains
  • fruits
  • vegetables
  • beans
  • peas
  • nuts
  • seeds

Since these foods make up a larger portion of a vegan diet than a typical Western diet, they can lead to a higher daily intake of certain beneficial nutrients.

Several studies have reported that vegan diets tend to provide more fiber, antioxidants, and beneficial plant compounds. They also appear to be richer in potassium, magnesium, folate, and vitamins A, C, and E.

Vegan diets even appear to be higher in iron. However, the form of iron that plants provide is not as bioavailable — meaning, your body is not as able to absorb it — as the form found in animal foods.

Yet, not all vegan diets are created equal.

For instance, poorly planned vegan diets may not provide sufficient amounts of vitamin B12, niacin, riboflavin (vitamin B2), vitamin D, calcium, iodine, selenium, or zinc.

That’s why it’s essential to choose whole plant foods and fortified foods. You may need to consider supplements for nutrients such as vitamins B12 and D, zinc, and calcium, since these may be lacking in a vegan diet.

Eating vegan can help you lose excess weight

An increasing number of people are turning to plant-based diets in hopes of shedding excess weight. While there’s no guarantee that a vegan diet will lead to weight loss, there may be some good reasons to give it a try.

Many observational studies suggest that vegans tend to be thinner and have lower body mass indexes (BMIs) than nonvegans.

In addition, several randomized controlled studies — the gold standard in scientific research — report that vegan diets are more effective for weight loss than the diets they are compared with.

Findings include:

  • A small study found that people eating a low fat, high fiber vegan diet lost more weight than those eating a conventional low fat diet.
  • Participants following a vegan diet lost an average of 13 lbs (6 kg) over 16 weeks, while those following the Mediterranean diet did not see any weight loss.
  • Vegan eaters also lost more weight in a study than people who included meat or fish in their diets. Vegetarians lost just as much weight as vegans in this study.
  • When comparing a low fat, whole food vegan diet to a standard omnivorous diet over 16 weeks, the vegan diet resulted in an average of 13 lbs (6 kg) of weight loss. People eating their regular diets did not experience significant weight loss.

What’s more, a small study comparing the weight loss effects of five different diets concluded that vegetarian and vegan diets were just as well-accepted as semi-vegetarian and standard Western diets.

Even when study participants weren’t following the diets perfectly, the people in the vegetarian and vegan groups still lost more weight than those on a standard Western diet.

Overall, more studies are needed to understand which aspects of a vegan diet make the biggest difference when it comes to weight loss. Whether a diet is vegan or not, many factors can affect how well a weight loss diet works, including:

  • fiber content
  • calorie levels
  • eating whole foods versus processed foods

A vegan diet appears to lower blood sugar levels and improve kidney function

A vegan diet may also provide benefits for type 2 diabetes and declining kidney function.

Indeed, vegans tend to have lower blood sugar levels and higher insulin sensitivity and may have a lower risk of developing type 2 diabetes.

Even if you don’t go fully vegan, increasing your intake of healthy plant-based foods and decreasing your intake of meat- and dairy-based foods may reduce your type 2 diabetes risk.

A 2006 study even reported that a vegan diet lowers blood sugar levels in people with diabetes more than the recommended diet from the American Diabetes Association (ADA).

In one 2009 study, 43% of participants following a vegan diet were able to reduce their dosage of blood sugar-lowering medication, compared with only 26% of participants who followed an ADA-recommended diet.

6 Science-Based Health Benefits of Eating Vegan

Lower risk of diabetes complications

In general, a vegan diet is thought to lower the risk of complications for people with type 2 diabetes.

People with diabetes who substitute plant protein for meat may reduce their risk of poor kidney function, but more research is needed on this topic.

What’s more, several studies report that a vegan diet may help to relieve pain caused by peripheral neuropathy, a common condition in people with diabetes. But more evidence is needed before experts can confirm that this approach is effective.

Going vegan may protect against certain cancers

According to the World Health Organization, at least one-third of all cancers can be prevented by factors within your control, including diet.

Benefits of eating more plant foods

Vegans generally eat considerably more legumes, fruits, and vegetables than nonvegans. This may explain why a 2017 study found that vegans may benefit from a 15% lower risk of developing cancer.

For instance, eating legumes regularly may reduce your risk of colorectal cancer by 9–18%.

And according to the National Cancer Institute, eating higher amounts of plant-based foods reduces your risk of several types of cancer, including stomach, lung, mouth, and throat cancers.

It may also reduce the risk of colon, prostate, and pancreatic cancers.

What’s more, vegan diets generally contain more soy products, which may offer some protection against breast cancer.

Benefits of avoiding meat

Avoiding certain animal products may also help reduce the risk of prostate, breast, stomach, and colorectal cancers. Red meat, smoked meat, or processed meats and meats cooked at high temperatures are thought to promote certain types of cancers.

Because a vegan diet does not contain meat, vegans don’t consume these foods. This could lower their cancer risks.

Effects of avoiding dairy

Vegans also avoid dairy products, which some studies suggest may slightly increase the risk of prostate cancer.

On the other hand, there is evidence that dairy may help reduce the risk of other cancers, such as colorectal cancer.

So, avoiding dairy may not be the factor that lowers vegans’ overall risk of cancer.

It’s important to note that these studies are observational. They make it impossible to pinpoint the exact reason vegans have a lower risk of cancer.

However, until researchers know more, it seems wise to focus on increasing the amounts of fresh fruits, vegetables, and legumes you eat each day while limiting your consumption of processed, smoked, and overcooked meats.

A vegan diet is linked to a lower risk of heart disease

Eating fresh fruits and vegetables, legumes, and fiber is linked to a lower risk of heart disease.

Well-planned vegan diets generally include all these foods in amounts higher than the standard Western diet.

Observational studies comparing vegans with vegetarians and non-vegetarians report that vegans may benefit from up to a 75% lower risk of developing high blood pressure.

Vegans may also have a lower risk of dying from heart disease, though more studies are needed to understand the relationship.

What’s more, several randomized controlled studies report that vegan diets are much more effective at reducing blood sugar, LDL (bad) cholesterol, and total cholesterol levels than the diets they are compared with.

This may be particularly beneficial to heart health, since reducing high blood pressure, cholesterol, and blood sugar levels may reduce the risk of heart disease by as much as 46%.

A well-balanced vegan diet includes plenty of whole grains and nuts, both of which are good for your heart.

13
Jul, 2023
The 18 Best Protein Sources for Vegans and Vegetarians

The 18 Best Protein Sources for Vegans and Vegetarians

A common concern about vegetarian and vegan diets is that they may lack sufficient protein. But vegans can get protein from various plant sources, though some may be better than others.

Many experts agree that a well-planned meatless diet can provide all the nutrients you need, including protein.

That said, certain plant foods contain significantly more protein than others, and new and older studies alike suggest that higher protein diets can promote muscle strength, feelings of fullness, and weight loss.

Here are 18 plant foods that contain a high amount of protein per serving.

Benefits and risks of a vegan diet

Plant-based diets have been linked to several health benefits.

Vegan diets may support weight goals, blood pressure, heart health, and more

For starters, vegans tend to have lower body mass indexes (BMI) than non-vegans, which may be associated with lower chronic disease risk in some populations.

In addition, studies suggest that vegan diets are more effective at helping people lose weight than many other diets, including the Mediterranean diet.

A vegan diet has also been linked to a lower risk of cancer. What’s more, it also appears to reduce pain from arthritis and may further reduce your likelihood of experiencing age-related cognitive decline.

Plant-based diets are also linked to several other health benefits, including lower blood pressure, better-regulated blood sugar levels, and a healthier heart.

Because of this, several health organizations recommend increasing the amount of plant-based protein in our diets.

Learn more about potential benefits of plant-based diets in this websites https://thevegangarden.com/.

Vegan diets may lead to nutritional deficiencies without careful planning

That said, it’s important to keep in mind that not all vegan diets will be equally beneficial.

While well-planned vegan diets made up of mostly minimally processed foods are considered beneficial for all stages of life, those including large amounts of ultra-processed plant foods are not.

Poorly-planned or highly-processed vegan diets may also increase your risk of nutrient deficiencies, especially in vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3s.

Sprouting, fermenting, and cooking foods in cast-iron cookware can further enhance your body’s ability to absorb the nutrients contained in plant foods.

Minimizing your intake of processed plant foods, while increasing your intake of whole or minimally-processed ones can help reduce the risk of experiencing nutrient deficiencies.

Using supplements and fortified foods to bridge any nutritional gaps can also minimize your risk of experiencing ill effects from a vegan diet.

The 18 Best Protein Sources for Vegans and Vegetarians

Plant versus animal protein

Protein is made up of chains of molecules known as amino acids.

There are 20 amino acids found in nature that your body can use to build protein. Out of these 20 amino acids, 9 are considered essential, which means that your body cannot produce them itself, so you need to get them from your diet.

The remaining 11 are considered non-essential, as your body can produce them from the 9 essential amino acids.

Animal protein contains all nine essential amino acids in sufficient amounts. Plants also contain all nine essential amino acids — however, besides a few exceptions, most typically offer a limited amount of at least one essential amino acid.

For instance, beans, lentils, peas, and many vegetables tend to contain low amounts of cysteine and methionine. On the other hand, grains, nuts, and seeds tend to be low in lysine.

Because of this, many people refer to plant foods as “incomplete” sources of protein.

However, as long as you eat a variety of plant-based proteins, this shouldn’t pose a problem. You can still get sufficient amounts of all the essential amino acids your body needs.

1. Seitan

Seitan is a popular protein source for many vegetarians and vegans.

It’s made from gluten, the main protein in wheat. Unlike many soy-based mock meats, it closely resembles the look and texture of meat when cooked.

Also known as wheat meat or wheat gluten, it contains about 25 grams of protein per 3.5 ounces (100 grams), making it one of the richest plant protein sources available.

Seitan is also a good source of selenium and contains small amounts of iron, calcium, and phosphorus.

You can find this meat alternative in the refrigerated section of many grocery stores, especially at health food stores. You can also make your own version with vital wheat gluten.

Seitan can be pan-fried, sautéed, and even grilled, making it easy to incorporate into a variety of recipes.

However, because it contains wheat, people with gluten-related disorders should avoid eating seitan.

2. Tofu, tempeh, and edamame

Tofu, tempeh, and edamame all originate from soybeans and are especially popular in East Asian cuisine.

Soybeans are considered a whole source of protein. This means that they provide your body all the essential amino acids it needs.

Edamame are immature soybeans with a sweet and slightly grassy taste. They need to be steamed or boiled before you eat them. Then, they can be enjoyed on their own or added to soups, salads, sushi, wraps, stir-fries, or rice rolls.

Tofu is made from bean curds pressed together in a process similar to cheesemaking. Meanwhile, tempeh is made by cooking and slightly fermenting mature soybeans, then pressing them into a block.

Tofu doesn’t have much taste on its own, but it easily absorbs the flavor of the ingredients it’s prepared with. Comparatively, tempeh has a characteristic nutty flavor.

Both tofu and tempeh can be used in a variety of recipes, ranging from burgers to soups, stews, curries, and chilis.

All three soy-based proteins contain iron, calcium, and 12–20 grams of protein per 3.5-ounce (100-gram) serving.

Edamame is also rich in folate, vitamin K, and fiber, which can help support digestion and regularity.

On the other hand, tempeh contains probiotics, B vitamins, and minerals, such as magnesium and phosphorus.

3. Lentils

With 18 grams of protein per cooked cup (198 grams), lentils are a great source of protein.

They can be used in a variety of dishes, ranging from fresh salads to hearty soups and spice-infused dahls.

Lentils are also a great source of fiber, providing over half of your recommended daily fiber intake in a single cup (198 grams).

Furthermore, the type of fiber found in lentils has been shown to feed the good bacteria in your colon, which can help promote a healthy gut. Lentils may also reduce your chance of heart disease, diabetes, excess body weight, and certain types of cancer.

In addition, lentils are rich in folate, manganese, and iron. They also contain a hearty dose of antioxidants and other health-promoting plant compounds.

Lentils are popular around the globe, and they’re the basis of Indian dishes known as dal or dahl. If you eat South Asian food often, chances are you’re already a fan of lentils.

4. Beans

Kidney, black, pinto, and most other varieties of beans are extremely important staple foods across cultures and contain high amounts of protein per serving.

Chickpeas, also known as garbanzo beans, are another type of bean with a high protein content.

Most types of beans contain about 15 grams of protein per cooked cup (170 grams). They’re also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds.

Moreover, several studies show that a diet rich in beans and other legumes can help decrease cholesterol levels, manage blood sugar, lower blood pressure, and even reduce belly fat.

Add beans to your diet by making a tasty bowl of homemade chili, or enjoy extra health benefits by sprinkling a dash of turmeric on roasted chickpeas.

5. Nutritional yeast

Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, which is sold commercially as a yellow powder or flakes.

It has a cheesy flavor, which makes it a popular ingredient in dishes like mashed potatoes and scrambled tofu.

Nutritional yeast can also be sprinkled on top of pasta dishes or even enjoyed as a savory topping on popcorn.

Half an ounce (16 grams) of this complete source of plant protein provides 8 grams of protein and 3 grams of fiber.

Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including vitamin B12.

However, keep in mind that not all types of nutritional yeast are fortified, so be sure to check the label carefully.

6. Spelt and teff

Spelt and teff belong to a category known as ancient grains. Other ancient grains include einkorn, barley, sorghum, and farro.

Spelt is a type of wheat and contains gluten, whereas teff originates from an annual grass, meaning that it’s naturally gluten-free.

Spelt and teff provide 10–11 grams of protein per cooked cup (250 grams), making them higher in protein than other ancient grains.

Both are excellent sources of various nutrients, including complex carbs, fiber, iron, magnesium, phosphorus, and manganese. They also contain B vitamins, zinc, and selenium.

Spelt and teff are versatile alternatives to other grains, such as wheat and rice, and they can be used in many recipes ranging from baked goods to risotto.

In fact, flour made from teff is the key ingredient in injera, a flatbread commonly eaten in East Africa, such as in Ethiopia, Eritrea, and Sudan.

7. Hemp seeds

Hemp seeds come from the Cannabis sativa plant, which is sometimes maligned for belonging to the same family as the cannabis plant.

But hemp seeds contain only trace amounts of tetrahydrocannabinol (THC), the compound that produces the psychoactive effects of cannabis.

Although hemp seeds aren’t as well-known as other seeds, they contain 9 grams of protein in each 3-tablespoon (30-gram) serving.

Hemp seeds also contain high levels of magnesium, iron, calcium, zinc, and selenium. What’s more, they’re a good source of omega-3 and omega-6 fatty acids in the ratio considered optimal for human health.

Interestingly, some studies indicate that the type of fats found in hemp seeds may help reduce inflammation and alleviate symptoms of premenstrual syndrome, menopause, and certain skin conditions.

You can add hemp seeds to your diet by sprinkling some in your smoothie or morning muesli. They can also be used in homemade salad dressings, granola, energy balls, or protein bars.

8. Green peas

Green peas contain nearly 9 grams of protein per cooked cup (160 grams), which is slightly more than a cup (237 mL) of dairy milk.

What’s more, a serving of green peas covers more than 25% of your daily fiber, thiamine, folate, manganese, and vitamin A, C, and K needs.

Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper, and several other B vitamins.

You can use peas in recipes such as pea-and-basil-stuffed ravioli, Thai-inspired pea soup, or pea-and-avocado guacamole.

9. Spirulina

This blue-green algae is definitely a nutritional powerhouse.

A 2-tablespoon (14-gram) serving provides 8 grams of complete protein, in addition to covering 22% of your daily requirements for iron and 95% of your daily copper needs.

Spirulina also contains high amounts of magnesium, riboflavin, manganese, potassium, and small amounts of most of the other nutrients your body needs, including essential fatty acids.

According to some test-tube and animal studies, phycocyanin, a natural pigment found in spirulina, also appears to have powerful antioxidant, anti-inflammatory, and anti-cancer properties.

Furthermore, studies link consuming spirulina to health benefits ranging from a stronger immune system and reduced blood pressure to improved blood sugar and cholesterol levels.

Still, we need more human studies before we can draw conclusions on all of spirulina’s health claims.

10. Amaranth and quinoa

Although amaranth and quinoa are often referred to as ancient or gluten-free grains, they don’t grow from grasses like other cereal grains do. For this reason, they’re technically considered pseudocereals.

Nevertheless, similarly to more commonly known grains, they can be prepared or ground into flours.

Amaranth and quinoa provide 8–9 grams of protein per cooked cup (185 grams) and are complete sources of protein, which is uncommon among grains and pseudocereals.

Plus, amaranth and quinoa are good sources of complex carbs, fiber, iron, manganese, phosphorus, and magnesium.

11. Ezekiel bread and other breads made from sprouted grains

Ezekiel bread is made from organic, sprouted whole grains and legumes. These include wheat, millet, barley, and spelt, as well as soybeans and lentils.

Two slices of Ezekiel bread contain approximately 8 grams of protein, which is slightly more than most other types of bread.

Sprouting grains and legumes increases the number of healthy nutrients they contain and reduces their content of antinutrients, which are compounds that can affect your body’s absorption of certain vitamins and minerals.

In addition, studies show that sprouting increases their content of specific amino acids, such as lysine, which can help boost their overall protein quality.

Similarly, combining grains with legumes could further improve the bread’s amino acid profile.

Sprouting also seems to boost the content of soluble fiber, folate, vitamins C and E, and beta carotene. It may also slightly reduce gluten, which can improve digestion among people with gluten-related disorders.

12. Soy milk

Soy milk is made from soybeans and usually fortified with vitamins and minerals. It can be a great alternative to dairy milk for those who avoid dairy.

Not only does it contain 6 grams of protein per cup (244 mL), it’s also an excellent source of calcium, vitamin D, and vitamin B12.

You can purchase soy milk in most supermarkets. It’s an incredibly versatile product that you can drink on its own or use in a variety of cooking and baking recipes.

However, keep in mind that soy milk and soybeans do not naturally contain vitamin B12, so I recommend picking a fortified variety.

Additionally, some types may contain added sugar, so it’s best to opt for unsweetened varieties whenever possible.

13. Oats and oatmeal

Eating oats is an easy and delicious way to add protein to any diet.

Half a cup (40 grams) of dry oats provides approximately 5 grams of protein and 4 grams of fiber. Oats also contain magnesium, zinc, phosphorus, and folate.

Although oats are not considered a complete protein, they do contain higher quality protein than other commonly consumed grains like rice and wheat.

You can use oats in a variety of recipes ranging from oatmeal to veggie burgers. They can also be ground into flour and used for baking.

14. Wild rice

Wild rice contains approximately 1.5 times as much protein as other long-grain rice varieties, including brown rice and basmati.

A cooked cup (164 grams) provides nearly 7 grams of protein, in addition to healthy amounts of fiber, manganese, magnesium, copper, phosphorus, and B vitamins.

Unlike white rice, wild rice is not stripped of its bran. That’s great from a nutritional perspective, as bran contains fiber and plenty of vitamins and minerals.

However, this causes concerns about arsenic, which can accumulate in the bran of rice crops grown in polluted areas.

Arsenic is a toxic compound that’s associated with a variety of health problems, especially when consumed regularly over long periods of time.

Washing wild rice before cooking it and using plenty of water to boil it can significantly reduce levels of arsenic, along with other heavy metals like lead and cadmium.

15. Chia seeds

Chia seeds are derived from the Salvia hispanica plant, which is native to Mexico and Guatemala.

With 5 grams of protein and 10 grams of fiber per ounce (28 grams), chia seeds definitely deserve their spot on the list of top plant-based proteins.

These little seeds contain high levels of iron, calcium, selenium, and magnesium, as well as omega-3 fatty acids, antioxidants, and other beneficial plant compounds.

They’re also incredibly versatile, thanks to their mild taste and ability to absorb water and form a gel-like substance.

This quality makes them an easy addition to a variety of recipes, ranging from smoothies to baked goods to chia pudding.

16. Nuts, nut butters, and other seeds

Nuts, seeds, and their derived products are great sources of protein.

One ounce (28 grams) contains 5–7 grams of protein, depending on the variety.

Nuts and seeds are also great sources of fiber and healthy fats, along with iron, calcium, magnesium, selenium, phosphorus, vitamin E, and certain B vitamins. They likewise contain antioxidants, among other beneficial plant compounds.

When choosing which nuts and seeds to buy, keep in mind that blanching and roasting may damage the nutrients in nuts. Therefore, it’s best to reach for raw, unblanched versions whenever possible.

Also, try opting for natural nut butters to avoid the oil, sugar, and excess salt often added to many popular brands.

17. Protein-rich fruits and vegetables

Although all fruits and vegetables contain protein, some contain more than others.

Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts, which typically contain 4–5 grams of protein per cooked cup.

Although technically a grain, sweet corn is another common food that contains about as much protein as these high protein vegetables.

Fresh fruits generally have a lower protein content than vegetables. Those containing the most include guava, cherimoyas, mulberries, blackberries, nectarines, and bananas, which have about 2–4 grams of protein per cup.

18. Mycoprotein

Mycoprotein is a non-animal-based protein derived from Fusarium venenatum, which is a type of fungus.

It’s often used to produce meat substitutes, including veggie burgers, patties, cutlets, and fillets.

The nutritional value can range a bit depending on the specific product, but most contain 15–16 grams of protein per 3.5-ounce (100-gram) serving, along with 5–8 grams of fiber.

Although there are concerns about the safety of mycoprotein related to food allergies, research shows that adverse reactions are very rare.

However, keep in mind that some products made with mycoprotein may also contain egg whites, so be sure to check the label carefully if you’re following a vegan diet or avoiding eggs for other reasons, such as food allergies.

The bottom line

Protein deficiencies among vegetarians and vegans are uncommon, especially for those following a healthy, well-planned diet.

Still, some people may be interested in increasing their plant protein intake for a variety of reasons.

This list can be used as a guide for anyone interested in incorporating more plant-based proteins into their diet.

12
Jul, 2023
Best Vegan Chocolate Bars UK

Best Vegan Chocolate Bars UK

Can vegans eat chocolate? Absolutely! Here is some of the best vegan chocolate available in the UK.

Chocolate is one of life’s greatest pleasures and we’re sure most people would agree with us! This doesn’t need to change when you go dairy-free, thanks to the exciting variety of vegan chocolate hitting supermarket shelves right now.

Plant-based brands are launching alternatives to milk chocolate that are so delicious, you wouldn’t be able to tell the difference. Even major confectionery brands such as Nestlé and Mars are swapping cow’s milk for oat and rice alternatives to embrace the ever-growing demand for vegan products.

Keep reading in this website https://thevegangarden.com/ to discover some of the best vegan chocolate available in the UK.

Best Vegan Chocolate Bars UK

VEGAN ‘MILK’ CHOCOLATE

Cadbury Plant Bar

This is the one we’ve all been waiting for! Our research revealed that more than a quarter of plant-based Brits say the iconic Dairy Milk is their most missed chocolate treat and Cadbury listened. Try the Cadbury Plant Bar in Smooth Chocolate or Almond Salted Caramel.

Milky Way

Who doesn’t have great memories of eating Milky Way Stars as a kid? Although there isn’t a vegan version of the iconic star-shaped chocolates, we can enjoy dairy-free Star Bars in a smooth variety or with popping candy. The Star Bars are gluten-free too.

Lindt

Finally some milk-style chocolate from one of the UK’s most beloved chocolatiers! Lindt’s Vegan Smooth and Vegan Hazelnut bars are just as good as ‘real’ milk chocolate, according to rave reviews. Made using cocoa blended with oats and smooth almond paste, these plant-based chocolate bars are too good to resist!

Vegan Kit Kat

Nestlé finally launched a vegan version of their classic Kit Kat in the UK, and although it was difficult to get hold of at first, the Kit Kat V is much easier to find in shops now. The bar is certified by the Vegan Society and made using 100% sustainable cocoa and rice milk, giving the chocolate-covered wafer a smooth, creamy finish.

Mars

Chocoholics will be delighted to know that Mars has given Galaxy, Bounty and Topic a vegan makeover.

There are currently five flavours of the vegan-certified Galaxy: Caramel and Sea Salt, Caramelised Hazelnut, Crumbled Cookie, Smooth Orange and Smooth Mint. They’re gluten-free too!

Love Raw

When it comes to vegan milk chocolate alternatives, Love Raw is changing the game! This brand’s “chocolate first, vegan second” approach puts flavour first and has become a firm favourite in the vegan community.

If you’re craving alternatives to Kinder Bueno, Snickers or Ferrero Rocher, you’ve come to the right place. The growing range of chocolate includes:

  • M:lk® Choc Cre&m® Wafer Bars
  • M:lk® Choc Nutty Choc Balls
  • Caramelised Biscuit Cre&m® Wafer Bars
  • White Choc Cre&m® Wafer Bars
  • M:lk® Choc Bars
  • Peanut Butter Cups
  • Peanut Caramel Bar

Butterm!lk

Here’s another brand you can rely on for tasty alternatives to your favourite milk chocolates, from Mars Bars and Crunchies to Terry’s Chocolate Orange. Butterm!lk’s Plant-Powered range is gluten-free and contains no palm oil as well as being delicious.

The dairy-free collection includes:

  • Honeycomb Blast
  • Choccy Caramel
  • Peanut Nougat
  • Caramel Nougat
  • Orange Choccy Segments
  • Salted Caramel Cups
  • Choccy Orange Buttons

NOMO

Thanks to NOMO, nobody has to miss out on tasty chocolate ever again! This vegan chocolate brand is suitable for people with dairy, egg, gluten, peanut and tree nut allergies. Find your new favourite free-from treats in various flavours:

  • Caramel Chocolate Bars
  • Caramel & Sea Salt Bars
  • Caramelised Biscuit Bars
  • Fruit & Crunch Bars
  • Large Creamy Chocolate Bars
  • Large Orange Crunch Chocolate Bars
  • Cookie Dough Filled Chocolate Bars
  • Creamy Giant Chocolate Buttons
  • Caramel & Sea Salt Giant Buttons

Look out for NOMO’s seasonal goodies at Easter and Christmas too!

Moo Free

If you’re looking for ethically sourced vegan chocolate, check out Moo Free’s award-winning range of free-from snacks. All of Moo Free’s chocolates are free from dairy, gluten and soya, meaning you don’t have to sacrifice your favourite goodies if you suffer with these allergies.

As well as being made with Rainforest Alliance cocoa, Moo Free’s chocolates are wrapped in recycled plastics, making them kinder to the planet. Choose from:

  • Original Bars
  • Bunnycomb Bars
  • White Chocolate Bars
  • Fizzy Cola Bars
  • Fizzy Orange Bars
  • Fizzy Lemon Bars
  • Coccy Rocks Bars
  • Choc Truffles
  • Caramel Filled Choccies

Look out for Moo Free’s seasonal treats such as advent calendars too.

Rhythm 108

Chocoholics are in for a treat with Rhythm 108’s range of vegan and gluten-free bars, truffles and biscuits. Inspired by the founder’s Swiss heritage, these specially crafted artisan chocolates are so indulgent you’ll never go back to dairy!

The chocolate treats come in an array of exciting flavours, including:

  • Creamy Coconut Bar
  • Hazelnut Praline Bar
  • Chocolate Orange Bar
  • Almond Sea Salt Bar
  • Chocolate Peanut Butter Cookie
  • Hazelnut Chocolate Praline Cookie
  • Hazelnut Truffle Tablets
  • Roasted Almond Butter Tablets
  • Dark Cocoa Orange Tablets

Jeavons Toffee

This family-run business is another go-to vegan chocolate brand to check out for alternatives to classic chocolates like Snickers and Rolos. The collection includes:

As well as their main range, Jeavons Toffee also launch limited edition chocolates for occasions like Valentine’s Day, so grab them while you can!

Vego

If nutty chocolate is your thing, then Vego’s Whole Hazelnut Chocolate Bar will change your life. Chunky, creamy and dangerously more-ish, this chocolate bar is a favourite among vegans for good reason.

The bar is also available in white and dark chocolate varieties.

VEGAN DARK CHOCOLATE

Hotel Chocolat

Whether you’re gift-hunting for a chocoholic or just really want to treat yourself, Hotel Chocolat has an impressive range of vegan-friendly chocolates to choose from.

Options include:

  • Vegan Sleekster
  • 70% Dark Chocolate Batons
  • 85% Dark Chocolate Batons
  • 45% Nutmilk Chocolate Batons
  • Rose & Violet Creams
  • Gianduja Bombes
  • Dark Chocolate Covered Ginger
  • Hazelnut & Ginger Chocolates
  • Raspberry Nutmilk Ganache
  • Dark Chocolate Fruit & Nut
  • 70% Dark Chocolate Slab

Hotel Chocolat is also renowned for exciting seasonal launches for occasions like Easter, Halloween and Christmas, so check out the vegan surprises too.

Green and Black’s

Most of the dark chocolate bars from Green and Black’s are accidentally vegan, including some of the flavoured varieties. Just check the ingredients to ensure milk isn’t present.

Booja-Booja

These luxury chocolates are award-winning and you’ll soon realise why!

Booja-Booja’s indulgent gourmet truffles are complete with a cocoa dusting and come in various flavours, including Hazelnut Crunch, Almond Salted Caramel and Champagne. These make great gifts too.

Ombar

If you love dark chocolate with a kick of flavour, Ombar is the brand for you. This fair trade, organic chocolate is also free from palm oil and refined sugars, but doesn’t compromise on flavour.

Choose from various flavours, including:

  • Coco Mylk
  • Strawberry Mylk
  • Blueberry & Acai
  • Coco Almond
  • Salt & Nibs
  • Pistachio
  • Hazelnut Truffle
  • Raspberry & Coconut
  • Coconut & Vanilla
  • Coco 60%
  • 72% Cacao
  • 90% Cacao
  • 100% Cacao

Doisy & Dam

This brand has ethics and sustainability at its core and brings the fun to vegan dark chocolate.

Choose from chocolate bars in multiple mouth-watering flavours, as well as truffles, chocolate drops, buttons and more. Perfect for snacking or sharing!

  • Dark Chocolate Peanuts
  • Dark Chocolate Ballers
  • Dark Chocolate Buttons
    • Dark Chocolate Drops
  • Vegan Good Eggs

Cocoa Libre

This is another brand making it easier for vegans who also avoid gluten and nuts! These delightfully thick chocolate slabs come in several flavours, such as Espresso, Salted Caramel, Dark Mint and more.

Dirty Cow

These unique dark chocolate bars are bursting with flavour – literally! Each bar is handmade using different ingredients that have been dunked and added to Dirty Cow’s creamy chocolate. If you’re a fan of quirky combinations, give these a try.

  • Cookies No Cream
  • Netflix and Chill
  • Hail Mary Berry
  • Cinnamon Churros
  • Cherry Pop
  • Honey Come Home

Divine

Divine offers a range of Fairtrade, vegan-friendly chocolates that are free from palm oil. From decadent dark chocolate bars to flavoured varieties, there’s something for everyone here.

85% Dark Chocolate

70% Dark With Mint Crisp

85% Dark With Quinoa & Blueberry

85% Dark With Lemon

Dark With Hazelnut Truffle

70% Dark With Clementine

70% Dark With Raspberries

60% Dark With Himalayan Pink Salt

After Dinner Mint Thins

After Dinner Ginger Thins

Tony’s Chocolonely

This brand is on a mission to end exploitation in the chocolate supply chain and now offers a small handful of vegan-friendly flavours:

  • Dark Lemony Caramel
  • Dark Almond Sea Salt
  • Extra Dark Chocolate
12
Jul, 2023
Veganism: Pros and Cons

Veganism: Pros and Cons

As January comes around, so does the yearly tradition of Veganuary: the month dedicated to following a vegan lifestyle. Veganism follows the practice of not eating any animal products – that means nothing containing meat, milk, eggs, or honey is eaten. As daunting as it may sound, more and more vegan options are popping up on the British Highstreet and in supermarkets, as suppliers recognise the demand for plant-based meals. If you’re thinking of trying out a vegan diet, even as one meal a week, it’s best to know what you’re getting yourself into first! We’ve https://thevegangarden.com/ written down the pros and cons of a plant-based diet, so you’ve got all the information you need to make the right choice for you.

Pro: Vegans are at reduced risk for illness

According to some studies, eating a vegan diet can put you at reduced risk for some common diseases and illnesses, such as diabetes, hypertension, and heart disease. However, many people who follow a vegan diet have the flexibility and financial ability to control their diet. The same people with the time and funds to eat healthier may also find it easier to find time to exercise, so it can’t be said 100% that a vegan diet is the sole reason vegans are at lower risk of disease.

Con: Vegan diets can lack essential nutrients

Although fruits and vegetables are high in nutritious vitamins and minerals, it can be hard to get all the nutrients you need. Calcium, B12 and omega-3 fatty acids are difficult to get from plant-based foods, so often must be supplemented alongside. This can be expensive and inconvenient.

Pro: Veganism can aid with weight loss

A restricted diet can result in many new vegans shedding a few pounds as they get used to their new eating habits. Less saturated fats and less high-calorie options like cheeses mean that your diet is healthier overall, helping you to lose weight.

Con: Vegan diets aren’t recommended for people with certain health conditions

Depending on the status of your health, your doctor may discourage you from following a vegan diet. Illnesses that require a lot of calcium to help maintain strength in bones, like osteoporosis, still advise you to consume dairy, as this is the number one source of calcium.

Pro: It’s better for animal welfare

No animals are directly harmed or killed for a vegan diet. This removes the need for massive abattoirs and reduces animal abuse cases on factory or boutique farms. Often, this fact alone is enough for many animal lovers to switch over to a plant-based diet, or even just eat less meat.

Con: It’s more difficult to eat out at restaurants and events

As much as it has improved, many restaurants still only offer a small selection of vegan friendly meals. Independent restaurants, cafes and pubs may not offer any at all, which reduces your choice when it comes to having a nice meal out.

11
Jul, 2023
10 Potential Risks of a Vegan Diet

10 Potential Risks of a Vegan Diet

Have you ever wondered if a vegan or plant-based diet would help you manage your weight and resolve any nagging health problems? That’s the promise that is often made around this trend.

But, you hear less about the health problems that can occur from a strict plant-based diet that excludes all animal products. This article includes ten reasons that may dispel the myth that veganism is the healthiest diet and works for everyone.

I’ve also included some suggestions for how to counter these potential health risks of a vegan diet.

What Is a Vegan Diet?

What is a vegan diet? Simple put, a vegan diet is one that excludes any food that comes from an animal. This includes eggs, dairy, meat, fish, poultry, and even honey.

Some people take a vegan diet even further and embrace it as a lifestyle, and will not purchase or use any clothing or personal care products that include animal-based ingredients.

A “whole foods, plant-based diet” is more often the term used for an approach that includes fewer processed foods, and a greater emphasis on fruits, vegetables, legumes, grains, nuts, and seeds.

However, even that term can get confusing as paleo diets are considered to be a plant-based approach, but they do include animal products.

What Vegans Eat

If a vegan or plant-based diet does not include any animal products, then what does it include?

Vegans can eat vegetables, fruits, whole grains, soy, legumes (beans), nuts, and seeds.

A vegan diet doesn’t necessarily means it’s healthy, though, since it by definition does not exclude a lot of processed foods, sugar, or gluten.

Just look at the popularity of fake meats which are incredibly processed and not necessarily healthy by any stretch of the imagination. See this website https://thevegangarden.com/‘s related article on the potential dangers of plant-based meats.

The healthiest vegan diet is likely a plant-based diet that also is one of the best diets for climate change.

10 Potential Risks of a Vegan Diet

Extreme Dieting

Although some people may thrive on a vegan or plant-based diet, it should be noted that it is considered an extreme diet because of how many foods it excludes, as well as the potential for nutritional deficiencies.

This article includes ten real problems with a plant-based diet, including my experience as a woman whose health declined as a result of being on a strict vegan diet.

If you are 100% committed to eating a vegan diet but you are always feeling tired, you might also want to read my article with tips for how to reverse fatigue on a vegan diet.

This article includes links to scientific studies whenever possible.

However, some of these potential diet dangers are anecdotal and not based on human studies. So, as always, it’s important that you consult your healthcare provider to help determine what type of diet is best for you.

Ten Potential Vegan Diet Dangers 

Please note, my intent with this article is not to discredit any of the benefits that can result from eating more plant foods, but to provide cautionary evidence of what can happen if a vegan diet is taken too far and warning signs are ignored.

1. Risk of anemia due to a lack of heme iron

Iron-deficient anemia is the most common nutritional deficiency in the world, and both vegans and vegetarians are at higher risk of this condition.

While plant foods contain a form of iron, it is called non-heme iron and it is much less absorbable by the body.

Iron-deficient anemia can lead to serious symptoms including fatigue, and women of child-bearing age should be aware of how a vegan or vegetarian diet can quickly lead to anemia.

While iron supplements can be taken to help reverse or prevent anemia, most women dislike taking iron supplements because potential negative side effects including constipation. It can also be difficult to take enough iron supplements to overcome anemia, especially without eating animal sources of iron.

See my list of the best vitamins for women over 30 or the best vitamins for a teenage girl which include iron to help boost ferritin levels.

You may also want to consider adding cricket protein to your diet. While eating insects is not normally accepted in a vegan diet, it may be a lower-impact way of adding animal protein back into your diet without eating animals like cows, fish, or chicken.

Having your ferritin levels checked regularly if you are a woman of child-bearing age is essential to ensure you don’t become anemic on a plant-based diet. See my article on how to order lab tests without a doctor.

You may also want to consider cooking with a cast iron pan (see my list of the safest cookware).

If you cannot raise your iron levels on a plant-based diet and you are at your wits end, you may consider something called eating “therapeutic meat.” The idea is that you eat just enough meat to raise your iron levels and then go back to a non-meat lifestyle.

This is a practice that is becoming more popular and may be something to consider. It is similar to getting a religious exception to eat certain foods not usually allowed in that religion unless you are sick or elderly.

2. Increased risk of depression with low omega-3 fatty acid intake

Without a food source of omega-3 fatty acids from fish or fish oils and an increased consumption of omega-6 fatty acid from foods like nuts, vegans might be at higher risk from depression.

Algae-based sources of omega-3 fatty acids are an option, but they can be expensive and hard to find. And, since many vegan diets may include a higher than average intake of nuts, the balance of fatty acids in the body can still get off-balance.

There are issues associated with low omega-3 levels and some are quite serious. Pregnant women also need to be extremely aware of their omega-3 intake as the fatty acids help nourish the fetal brain development.

Omega-3 fatty acids can be tested through a blood test, and should be monitored if you start experiencing symptoms of depression or anxiety. Please do contact a healthcare professional as soon as you think you might be depressed, as you don’t want the symptoms to get worse.

Once you have your levels tested, you can use algae-based omega-3 supplements to help increase your levels. In the worst case scenarios, you can consider taking a fish oil supplement to get your levels stabilized.

You may also want to consider the best magnesium supplements to help with anxiety.

3. Risk of Vitamin B12 deficiency

Since vitamin B12 is only available in animal foods, vegans are at a much higher risk of developing a deficiency in this vital nutrient.

In fact, most nutrition professionals agree that those on a vegan or vegetarian diet must supplement with a high-quality vitamin B12 supplement to avoid irreversible health conditions that can result from deficiency.

It should also be noted that many people have a genetic variation known as MTHFR that can impact how B vitamins are absorbed. In this case, even certain B vitamin supplementation might not be enough to prevent a deficiency.

If you are at all concerned that you aren’t getting enough vitamin B12 in your diet, then ask your doctor for a vitamin B12 test.

If it turns out you are low in vitamin B12, then you may need to get an injection or use sublingual supplements, plus have your levels monitored regularly.

You may also need to monitor your intake of vitamin B2 (riboflavin) and vitamin B3 (niacin), as these can also be lower on a vegan diet.

4. Inhibition of zinc absorption on vegan and vegetarian diets

Similarly to deficiencies that can occur with vitamin B12, vegan and vegetarian diets can result in low zinc status.

It is theorized that the problem in this case is that higher consumption of plant foods containing phytic acid may inhibit the ability of the body to absorb zinc.

Because of this potential issue with zinc absorption, it is often recommended by nutrition professionals that vegans and vegetarians should increase their intake of zinc up to 50% of the recommended daily allowance to ensure adequate levels.

Good zinc levels are really important for boosting the immune system so it’s important to make sure you’re eating enough food sources of zinc or that you take a zinc supplement.

Plant-based sources of zinc are not as bioavailable as animal sources, so make sure you are getting enough from food sources or from supplements. Be careful with zinc, though, as you don’t want to take too much.

5. Low intake of iodine

Without quality sources of seafood, there is a real risk of not getting enough iodine in both vegan and vegetarian diets.

Iodine deficiency is problematic and can lead to hypothyroidism and other complications.

Vegans and vegetarians can supplement with iodine by using iodized salt or eating seaweed products. But, deficiencies still persist.

6. Not consuming enough calcium

Another nutrient deficiency that can occur with dairy-free, vegan, and plant-based diets is calcium deficiency.

While you can get calcium from plant-based foods, there is generally less calcium than in dairy products. And, plant foods often contain phytates and oxalates than inhibit the absorption of calcium.

A long-term risk of inadequate calcium intake is an increased risk of bone fractures.

If you cannot or do not want to consume dairy products, be sure you are taking a calcium supplement or consuming fortified plant-based milks.

7. Risk of consuming too much carbohydrate

Vegan diets are generally lower in protein and can cause blood sugar swings in certain individuals. There is also the risk of over-consuming carbohydrates on a vegan diet, especially since legumes are often consumed as a protein source, but are very high in carbohydrates.

Vegans may also replace the calories from protein sources with refined carbohydrates including bread, crackers, and cookies.

Over-consuming carbohydrates can lead to non-alchoholic fatty liver disease, blood sugar disregulation, and other troublesome symptoms. See my articles on how to follow a sugar-free diet and how to do a sugar detox.

You may also need to consider eating more complex carbohydrates like sweet potatoes as opposed to eating simple carbohydrates like crackers or bread.

You may also want to check out this article on the best gluten-free carbohydrates if you are unsure about which ones you should be eating.

8. Not eating enough high-quality protein

Eating a diet that includes moderate to higher levels of protein has been shown to have a positive effect on satiety and weight management. It can be harder to find quality sources of protein on a vegan diet that aren’t also carbohydrate sources (like beans) or are soy-based.

Without a quality source of lean protein in the diet, vegans may experience fatigue or low exercise tolerance. If that is the case, you may need to consider adding protein powder to your diet.

One risk of not eating enough protein is sarcopenia, or muscle wasting. This may be particularly true for older adults who are on vegan diets.

9. Risk of disordered eating

Orthorexia is a type of eating disorder that is defined by an over-fixation on healthy eating patterns. It can result in over-restriction, obsession, and other serious eating disorders.

At least one study found that vegans and vegetarians tended to display more orthorexic eating patterns, and most eating disorder specialists do not recommend restrictive diets such as veganism or vegetarianism for people trying to recover from an eating disorder such as orthorexia.

If you find that your eating disorder is getting worse on a vegan or plant-based diet, then you should consider working with a qualified therapist to help work on increasing your body weight.

In the worst case scenario, your therapist may advise you to consider moving away from a vegan diet while you repair your relationship with food.

You may also need to consider eating more calorie-dense foods if you are recovering from an eating disorder. See my 1,000 Calorie Weight Gain Smoothie or my list of the best Weight Gain Smoothies for recipe inspiration.

10. Processed soy issues

Again, as a result of excluding all forms of animal protein, many vegans turn to soy as a protein source.

While unprocessed forms of soy may be okay for some people, processed forms of soy are commonly found in a vegan diet, including tofu, soy milk, and soy-based processed foods sold as meat substitutes.

Processed soy foods are no better for human health than any other highly-processed foods, but with the added risk of hormone interference due to phytoestrogens found in all forms of soy.

Soy has also been found to be a contributor to the intake of the toxic metal cadmium in vegans and vegetarians.

To help counteract or avoid any negative results from eating too much soy, you may consider eating fermented soy sources such as tempeh, or limiting your soy consumption to several times a week. You may also wish to avoid non-organic forms of soy which can be a source of GMOs in the diet.

If you do choose to consume soy, try making healthy recipe as opposed to buying processed versions. I recommend my Air Fryer Tofu as a great option.

Additional Health Risks of Veganism

While some of the health risks of a vegan diet are outlined above, this list is not complete.

There are other risks of a plant-based diet including becoming isolated from friends and family due to an extremely restricted diet, the risk of eating too many high histamine foods and developing histamine intolerance, the risk of triggering a gluten intolerance when consuming too many gluten-containing foods, and other risks including inadequate intake of vitamin D.

The bottom line is that a vegan diet is not natural for humans and most cannot stick with it (up to 84% of vegans and vegetarians end up eating meat again).

While it can be used on a short-term basis for weight loss or for other health reasons, it may result in significant nutritional deficiencies over the long term as well as other risks including eating disorders and isolation.

This is especially true if a vegan is not taking supplements and is not being closely monitored by a healthcare professional with regular blood work.

11
Jul, 2023
Is a vegan diet really healthy?

Is a vegan diet really healthy?

For a long time, vegans were treated like a hippie niche interest group. They were parodied in TV shows like The Simpsons, when Lisa encounters a “level five vegan” called Jesse Grass who refuses to eat anything that casts a shadow and walks about with decomposing “pocket mulch.”

Fast forward 20 years from that episode, and veganism has become mainstream. Vegan food options have increased significantly in supermarkets, restaurants and other food outlets. There’s no longer a need to hunt down a peacenik vegan café in a bohemian part of town. Veganism is everywhere.

In the U.S., for instance, 3 percent of people follow a vegan diet with another 6 percent identifying as vegetarian, and that number is rising – particularly among women and younger demographics. This is due, in part, to campaigns like Veganuary, a non-profit that encourages people to try vegan for January, and a rise in endorsements from celebrities and sporting icons.

The reasons for adopting a vegan diet vary. Many avoid using or eating products derived or tested on animals due to ethical concerns; others worry about the impact of animal agriculture on climate change and biodiversity loss. But many – about 17 percent – are attracted by the perceived health benefits of a vegan diet.

A vegan diet is essentially a plant-based diet that avoids all animal foods, including meat, fish, shellfish and insects, but also dairy, eggs and honey.

A vegan diet can be healthy as it is typically higher in fiber and lower in cholesterol than an omnivorous diet. As a result, some studies find a vegan diet lowers the risk of heart disease and premature death, helps manage type 2 diabetes and reduces the risk of cancer.

Is a vegan diet really healthy?

Is a vegan diet nutritious?

Some people worry that a vegan diet lacks certain nutrients. The absence of meat, dairy and eggs causes concern about protein and iron deficiency, for instance. However, Dr Sally Phillips, Head of Health Services at Australia, says there is little to be concerned about.

“A well-balanced, plant-based diet will provide adequate amounts of essential amino acids and not cause protein deficiency. For instance, soybeans are a good source of protein with soymilk having roughly the same amount of protein as cow’s milk,” says Dr Phillips.

“And many plant-based foods are rich in iron, including kidney beans, soybeans, spinach, raisins, cashews, and oatmeal.”

One deficiency vegans must manage, says Dr Phillips, is a lack of vitamin B12, which is found in meat, fish, eggs and dairy, but not in fruit or vegetables. It plays an essential role in the production of red blood cells and the functioning of the nervous system, so Dr Phillips recommends vegans obtain B12 from fortified foods or vitamin supplements.

Can veganism be unhealthy?

But a vegan diet is not necessarily a healthier lifestyle. For further information please follow https://thevegangarden.com/‘s articles.

“There’s often a misconception that a vegan diet is always healthy,” says Rachel Gawler from UK, who became vegan in 2015. “If you’re like me and you like pizza, pasta, chocolate, fries; then all of that is available ‘veganized’. You can follow as much of a junk food diet as a vegan as you can a non-vegan.”

Vegan food alternatives, such as butter and cheese, can be worse for your health than the non-vegan versions. There’s also been a rise in the availability of vegan junk food like sausage rolls, fried fish and much else. Even KFC and Burger King offer vegan burgers, with McDonald’s testing its new McPlant burger in some markets.

But some vegan diets do have a strong health ethos. One growing in popularity is the whole food plant-based diet that avoids processed and unhealthy vegan foods, such as coconut products that are high in saturated fat content.

A ‘miracle’ diet

Irina Singer, who works in a corporate center in Switzerland, describes her transition to a whole food plant-based diet as “a miracle” due to the positive impact it has had on her health.

Irina suffered from lung issues after part of her lung was removed when she was a small child. She experienced frequent lung infections and pneumonia on two occasions, which required her to regularly take antibiotics and other medication. Then, in 2013, Irina started to follow the whole food plant-based diet.

“I haven’t been ill since I adopted the diet; and I have been antibiotic- and medication-free for seven years,” explains Irina.

“I have clearer skin, more energy, very good digestion and a better quality of life. I take on new challenges, travel, do sports, and spend more quality time with my kids without fear of getting sick. Ultimately, it has helped me to advance my career and be a better mother,” she adds.

Is veganism healthier?

“Vegan diets are potentially very healthy as they are high in fruit, vegetables and legumes, and are even better if you include nuts, wholegrains and beans and lentils, as well as chia, hemp and flax seeds,” says Dr Phillips.

“This means it can be especially beneficial for those with obesity, Type 2 diabetes, high blood pressure, lipid disorders, or cardiovascular disease.”

As diet is a key element in helping prevent conditions occurring, so Dr Phillips recommends that anyone who decides to follow a vegan diet should see it as an opportunity to learn more about nutrition, including how to balance food groups, and the roles of fortified foods and supplementation.

But meat-eaters should not despair. You don’t have to be a vegan or vegetarian in order to eat healthily.

“A healthy omnivorous diet, such as the Mediterranean diet, which is high in fruit, vegetables, legumes and low in meat, can be at least as healthy as a vegan diet,” says Dr Phillips. “But try to reduce the amount of red and processed meat in your diet.”

In addition, “Eat more plants,” adds Mark Muir from UK, who became a vegan to reduce his personal impact on the environment. “Personally, I think the best approach is to find a diet that works for you and to focus on reducing your meat and dairy consumption, rather than strict abstinence.”

And for both vegans and meat-eaters. Cut back on the junk food. Best leave those unhealthy burgers to Homer Simpson!

It is always important to talk to your doctor or a health professional before embarking on any new exercise, health or dietary regime.

8
Jul, 2023
How to Go Vegan: A Beginner’s Guide to Eating Plant-Based

How to Go Vegan: A Beginner’s Guide to Eating Plant-Based

Any way you look at it, veganism is growing. More and more consumers—some 20 percent now—are expressing an interest in incorporating more vegan (or “plant-based”) food into their diets. The growth in sales of plant-based food is nine times bigger than that of total food sales, which is one reason that nearly half of all major food companies today have dedicated teams working to develop plant-based products and expand into every grocery aisle. Campuses are evolving too, and by 2025, 42 percent of menus at colleges and universities across the United States will be plant-based.

Whether you are ready for a lifelong commitment to veganism or you’re just veg-curious, figuring out how to go vegan can be a little overwhelming. The good news is that it’s not as difficult as you might think, and the many positives of being vegan—including health benefits and a lighter carbon footprint—make it worth exploring.

What is a vegan diet?

Eating vegan means only consuming foods that come from plants. In other words, vegans eat fruits, vegetables, beans, legumes, grains, nuts, and seeds, and they avoid all meat (including fish), dairy products, eggs, and honey. Defining veganism can get complicated, but that is dietary veganism at its core.

How to Go Vegan: A Beginner’s Guide to Eating Plant-Based

What are the benefits of a vegan diet?

A vegan diet feels good. You’re discovering new tastes, enjoying better health, not harming animals, and minimizing your impact on the planet. Here are some of the main benefits that https://thevegangarden.com/ collected.

Improved health

The list of ways that a vegan diet improves your health is practically endless: lower risk of cardiovascular disease, protection against certain cancers, reduced risk of stroke, lower blood pressure, improved gut health, lower risk of Type 2 diabetes, healthier skin, reduced arthritis symptoms, and more. Indeed, it seems that every week researchers discover new ways that plant-based eating is better for our bodies.

Better for the environment

Raising animals for meat, eggs, and dairy takes a major toll on our planet. Not only does it use vast natural resources such as water and land, but it pollutes the air and water, leads to deforestation and biodiversity loss, and is a leading contributor to human-made greenhouse gas (GHG) emissions. In contrast, a recent study by researchers at the University of Copenhagen suggests that a vegan diet is the optimal diet for the environment because its production results in the lowest level of GHG emissions.

Helps animals

Reducing animal consumption directly leads to fewer animals being raised and killed for food. That alone is one reason many people choose a vegan diet. But a lower demand for meat, eggs, and dairy also helps animals living in the wild since animal agriculture destroys habitats as it clears land to grow feed crops and create grazing pastures, and the industry kills predators, such as coyotes and bears, who prey on farmed animals. A vegan diet even benefits the ocean, not only because fewer fish are consumed but because runoff from factory farms ends up in waterways, leading to oceanic dead zones.

Sounder sleep

Research shows that diets rich in fiber and low in saturated fats, such as vegan diets, contribute to a better night’s sleep. One study examined the sleep duration and quality in 106 women ages 20 to 75 and found that those who consumed the most plant-based protein slept considerably longer and had better sleep quality than those who ate animal protein. Another study found that eating processed meat and animal-based foods can worsen sleeping conditions such as obstructive sleep apnea.

Stronger brain

According to a study published in The American Journal of Clinical Nutrition, vegan diets can lower the risk of cognitive health conditions by up to 33 percent. One reason could be a plant-based diet’s high content of brain-protective antioxidants, which may prevent progressive damage to the brain and help slow or halt the onset of dementia. Meanwhile, micronutrients known as polyphenols, which are abundant in fruits, vegetables, and whole grains, may even help reverse cognitive decline.

Longevity

Not surprisingly, a plant-centered diet is associated with a longer lifespan. A study published in the Journal of the American Heart Association concluded that people who ate a healthy diet rich in plant foods enjoyed an 18 to 25-percent lower risk of early death from any cause.

Better mood

It seems that a vegan diet really does make people feel better. A large-scale survey by Tracking Happiness found vegans in the United States to be happier than meat-eaters by 7 percent. A study conducted in the UK and published in the Journal of Happiness Studies found similar results, with participants who ate more fruits and vegetables and exercised regularly reporting more happiness overall than those who ate fewer fruits and vegetables and exercised less. Biological reasons for this could be that the arachidonic acid present in meat is associated with depression or that the complex carbohydrates so abundant in vegan diets increase the feel-good hormone serotonin.

Elevated consciousness

In addition, many vegans find that this compassionate diet has a spiritual benefit, even if they are not especially religious. Maybe that’s because there is a connection between the inherent nonviolence of veganism and its calming, healing effect on our spirits. Of course, the mindful consumption of plant foods can make this connection even stronger.

Do vegans get enough protein?

The first thing to know about protein—an important building block of muscles, bones, cartilage, skin, and blood—is that humans do not need as much of it as popular culture would have us believe. The Recommended Dietary Allowance for protein is just 0.8 grams per kilogram (2.2 pounds) of body weight. So, someone weighing 130 pounds, for instance, should consume 46 grams of protein every day.

The second thing to know is that there are many, many protein-rich legumes, beans, vegetables, and grains. Eat a simple meal consisting of, say, one cup of quinoa (8 grams of protein), half a cup of cooked black beans (8 grams), and two cups of cooked broccoli (5 grams), and you’ve consumed 21 grams of protein—nearly half the daily recommendation for a 130-pound body. Adding a scoop of vegan protein powder to a smoothie is also a convenient remedy for anyone worried about their intake.

What’s wrong with a vegetarian diet?

For many consumers, adopting a vegetarian diet—that is, eliminating meat but not eggs, dairy foods, or honey—is a step toward a healthier lifestyle. Granted, transitioning to a vegetarian diet is widely considered a positive change for heart health and is certainly better than eating meat. But any diet that includes animal products may not offer the full suite of benefits that a well-balanced vegan diet does. Vegan diets tend to be higher in fiber, for instance, and they may be better at protecting against cardiovascular disease because they do not include eggs and dairy, which contain cholesterol. Moreover, dairy consumption has been linked to numerous health concerns, including type 2 diabetes, Alzheimer’s disease, and certain cancers.

Yet many people looking to transition to a vegan diet have found success by first adopting a vegetarian diet, feeling that a sudden switch from omnivore to vegan is a bit too daunting. Going vegetarian and learning to eliminate meat products can be a winning formula for taking the next step: going vegan.

How to go vegan one day a week

Another approach is to set aside one day a week to be vegan. This gives you three opportunities to discover how nutritious, delicious, and satisfying plant foods can be. Of course, it would be simple to dine at a restaurant offering vegan options or to have food delivered, but an important step in going vegan is learning how to prepare plant-based foods yourself. So, find one or two vegan cookbooks with recipes that appeal to you, including comfort foods, and plan breakfast, lunch, and dinner based on them.

Next, prepare your meals by buying the freshest ingredients you can find, whether it’s at your local grocery store or farmers’ market. You can even clean, cut up, and store fruits and vegetables in the fridge the night before your “vegan” day, which will save you time in the kitchen.

Also, learn about alternatives. There is a vegan substitute for nearly every animal-based food. Try oat milk on your morning cereal, for instance, or one of the many vegan cheeses with your sandwich. Baking a dessert? Ground flax seeds make an outstanding alternative to eggs. Many vegan cookbooks will offer plenty of suggestions on vegan substitutes. Tip: As delicious as pre-packaged meat alternatives can be, they are not particularly healthy and should only be enjoyed occasionally; instead, try seitan, tempeh, or extra-firm tofu to satisfy any meat cravings.

You will likely discover that being vegan gets easier and more rewarding with each meal.

How to go vegan every day

No one wants to feel like they’re missing out on something, so try not to think of veganism as a sacrifice. Instead, gradually crowd out the animal-based foods on your plate with nutritious plant foods. The idea is to fill up on healthier choices first so that by the time you’ve given your body essential nutrients from veggies, legumes, and fruits, you’ll have no appetite for animal-based foods. Here are 10 tips to make going vegan every day easier.

  1. Take it one step at a time. Make small changes and gradually replace animal-based foods in your meals with plant-based foods over time. For example, use oat milk instead of cow’s milk the first week. The next week, replace the meat on your plate with a protein alternative such as tofu, beans, or a veggie burger, or simply add more vegetables and fruit to your meal. Soon you will have crowded animals right out of your diet.
  2. Like taking on any endeavor, going vegan means learning new skills, and preparing meals may be the most fundamental. Invest in two or three vegan cookbooks that look good to you, or check some out of your local library, then try at least one new recipe every week until you’ve got a wide variety of dishes you enjoy, including comfort foods.
  3. Keep your pantry and fridge stocked with essential ingredients, such as beans (dry or canned), grains (rice, flour, and quinoa), pasta, tofu, nuts, fresh produce, nutritional yeast, cooking oil, vegetable stock, oat or nut milk, agave, egg replacer, and seasonings. With these staples on hand, you’ll be prepared to make a wide assortment of meals.
  4. Eat more fruits and veggies at each meal. These are not only healthy, but they’ll make you feel fuller.
  5. Discover the wonder of shopping at Asian markets, which are filled with vegan foods and ingredients.
  6. Get involved with a local vegan group, either online or in person, where you can meet like-minded people, share recipes, and feel supported.
  7. Bring a vegan dish when going to a non-vegan gathering, such as holiday dinners. Not only will you be guaranteed to have at least one meal you can eat, but you can share it with others and impress them with how delicious veganism can be.
  8. Find one or two restaurants in your area that serve vegan-friendly dishes, so you have a place to dine on days you don’t feel like cooking. If you’re not sure what vegan entrées your favorite restaurant offers, ask them. You’ll be surprised how many non-vegan meals can be made vegan!
  9. Make sure you are getting the nutrients you need, including vitamin B-12, vitamin D, and iron. Nothing will curtail your vegan path as quickly (or permanently) as feeling tired or malnourished.
  10. Consider a subscription to VegNews Magazine, which offers motivation and mouthwatering recipes with every issue.
8
Jul, 2023
Here’s Why You Should Swap Out Your Eggs for Just Egg (Plus 5 Excellent Recipes)

Here’s Why You Should Swap Out Your Eggs for Just Egg (Plus 5 Excellent Recipes)

For decades, tofu was the dominant alternative for vegan eggs. Sure, a block of soy can scramble nicely and blend up into a passable quiche, but the taste and texture were never quite spot on to the chicken egg-based dishes of our past.

Eat Just—formerly Hampton Creek—set out to change that. After a number of trial products ranging from vegan mayonnaise to cookie dough, the brand finally settled on the innovation most likely to change the world: a vegan egg replacement that could scramble, bake, and fry just as well as its bird-based inspiration.

Just Egg is a veritable game changer, not just for vegans craving familiar comforts, but for the foodservice industry and the planet. The recognizable yellow bottle has become a mainstay on most supermarket shelves, integrated itself onto omnivore restaurant and café menus, and can even be seen in commercials during primetime television. We like to think the folks at JUST conjured up some vegan magic, but the truth is, there’s a good amount of food science and research that went into this revolutionary, plant-based product. Here’s https://thevegangarden.com/‘s information that contain everything you need to know about Just Egg, plus five fantastic recipes to use it.

Here’s Why You Should Swap Out Your Eggs for Just Egg (Plus 5 Excellent Recipes)

What is Just Egg?

Just Egg is a mung bean-based vegan egg substitute. The inaugural product comes in a bottled, liquid egg form that can be scrambled, fried, and baked in much the same way a whole chicken egg can.

Subsequent products include Folded (egg patties perfect for sandwiches and toasts), Sous Vide Bites (think bite-sized baked egg cups similar to Starbucks’ egg bites you find in the pastry case), and Meals (a blend of skillet-ready Just Egg bits, vegetables, and spices).

While liquid Just Egg can replace chicken eggs in a one-for-one swap in many culinary applications, note that it cannot replicate egg whites. For egg white substitutes, give aquafaba (chickpea brine) a try.

Just Egg nutrition

Unlike many plant-based alternatives, Just Egg doesn’t rely on soy. The main ingredient is mung bean protein isolate. This unexpected base supposedly lends itself to Just Egg’s versatility. We won’t sugar-coat it, though—Just is a product of scientific innovation and consequently is made from a handful of ingredients you can’t find at the store.

In addition to mung bean, Just Egg contains water, canola oil, and less than two percent of dehydrated onion, vegan natural flavors, soy lecithin, salt, potassium citrate, sugar, tapioca syrup, gellan gum, and a few preservatives. Don’t let that shock you—the ingredient list is in line with many plant-based products, so if you have Impossible patties in your fridge or vegan chicken nuggets in your freezer, you’ll likely find they contain the same (as do countless vegan and non-vegan packaged goods).

What Just Egg doesn’t contain is cholesterol, trans fat, or animal-based hormones. Chicken eggs can’t claim the same.

Are Just Eggs healthy?

Healthy is a relative term and it all depends on an individual’s definition. If “healthy” to you means only ingredients you recognize, you may want to stick to your tofu scrambles and chickpea flour omelet. However, if “healthy” means no hormones or cholesterol and a decent macronutrient profile, then Just Egg will fit your standards just fine.

A three-tablespoon serving of liquid Just Egg contains 70 calories, five grams of unsaturated fat, 170 milligrams of sodium, and five grams of protein. In comparison, a large chicken egg (the standard size) also contains 70 calories in addition to five grams of total fat (1.5 grams of harmful saturated fat), 185 grams of cholesterol, 70 milligrams of sodium, and six grams of protein.

What isn’t noted on chicken egg nutrition labels is the FDA allowance for trans fat. Any food with 0.5 grams or less can claim to contain zero grams of trans fat. So, let’s say a chicken egg contains 0.4 grams. If you ate two eggs, you’d be up to 0.8 grams of this damaging fat, completely ignorant of the fact. While 0.8 grams may seem negligible, the USDA does not offer a minimum amount for trans fat—any amount can be harmful, and the US Dietary Guidelines recommend to keep consumption “as little as possible” or not at all. This is due to the risk trans fat consumption poses for coronary heart disease.

Like most processed plant-based products, JUST Egg is a significantly healthier option than its animal-based counterpart and can be a part of a healthy diet when consumed in moderation.

What’s wrong with chicken eggs?

The global human population consumes 1.4 trillion chicken eggs annually. This level of consumption requires 93 million acres of land and 51 billion gallons of water to sustain, according to Eat Just. To break that down, that’s 53 gallons of water per chicken egg. Yes, some of that is water for the chickens, but the vast majority of that is dedicated to growing the feed needed to raise egg-laying hens. Essentially, we’re growing food to produce food, which ultimately results in a dramatic loss of resources.

By eliminating the chicken and making eggs from plants, Eat Just claims to use 98-percent less water than conventional chicken egg production. The brand also claims to use 86-percent less land and emit 93-percent fewer carbon dioxide emissions.

According to estimates suggested by the Food and Agriculture Organization (FAO), the world will have to produce 60-percent more food to feed an expected global population of 9.3 billion in 2050 if we continue with our current animal-based consumption rates. That simply doesn’t seem sustainable or possible given the fact that we cannot conjure up more land to meet those demands.

Going plant-based is a viable solution, and the Just Egg revolution is helping to curtail the incessant use of our natural resources. No, this single product won’t save the world—it’s going to take a lot more than a morning scramble—but it is helping to shift the mainstream perspective in the right direction.

5 vegan Just Egg recipes

Just Egg comes in four varieties—the original liquid egg, folded, sous vide bites, and skillet meals. Here are five vegan Just Egg recipes to make for yourself, family, and party guests.

Egg Sushi

It’s hard to pull yourself away from the relaxing YouTube video for this recipe—The Korean Vegan’s soothing voice and methodic preparation of this Japanese dish are spellbinding. But when your stomach starts to grumble, scroll to the written recipe and make this tamago nigiri for yourself. Follow the instructions closely, and you’ll find you, too, can make great vegan sushi.

“Chorizo” Egg Muffins

Those who love a savory breakfast will delight in these portable protein bites. Packed with smoky vegan “Chorizo” suspended in a fluffy but firm Just Egg cup, two of these will suffice for a quick morning meal and a whole batch work well for a brunch buffet. Pro tip: freeze any extras and pop them in the oven for heat-and-heat breakfasts throughout the week.

Vegan Breakfast Egg & Potatoes

Bursting with juicy grape tomatoes, crispy potatoes, and fluffy Just Egg, this hearty breakfast is satiating enough to enjoy for breakfast or dinner. It’s the perfect dish to make for a crowd of mixed eaters—particularly if some of those eaters are vegan skeptics. One bite and they’ll beg for seconds.

Peanut Butter Jelly Bread

The classic sandwich just got a bit sweeter with this delightful, jammy quick bread. Just Egg provides lift and structure just as a chicken egg would. The resulting snack cake is moist, dense, and perfectly reminiscent of PB&J in dessert form—without being too sweet.

Vegan Pancakes

Whip up fluffy, diner-style pancakes in minutes with the help of Just Egg. These homemade flapjacks are unfussy and serve as the perfect canvas for pure maple syrup, chocolate chips, or a thick pat of vegan butter. Pro tip: use the leftover Just Egg to make a side of scrambled eggs for a tasty protein complement to your sweet stack.

7
Jul, 2023
10 Easy Meals for Vegan Beginners

10 Easy Meals for Vegan Beginners

Going vegan—particularly overnight—can seem like a big step. According to the US Dietary Guidelines and the unspoken rules of the Standard American Diet, you’re cutting out two whole “necessary” food groups (read: meat and dairy). But adopting a plant-based diet can (and should) be fun. It can also be delicious, rewarding, joyful, and, most importantly, simple. So, save the gourmet, multi-step culinary projects you’ve seen on TikTok or Pinterest for a few months down the road. For now, stick to the basics. All of these recipes take 30 minutes or less to prepare and require minimal, familiar ingredients. Plus, they’re delicious, so impress yourself and your family by whipping up any one of these 10 easy vegan meals. But first, let’s take a closer https://thevegangarden.com/ look at why a plant-based diet is worth trying in the first place.

What is the main reason to go vegan?

There are many reasons why people decide to remove animal products from their diet and go vegan. But one of the main motivators is animal welfare. Most meat, egg, and dairy products are the result of factory farming systems, which exploit and slaughter billions of animals—such as sheep, cows, chickens, fish, and turkeys— every year. So, in order to disengage from this cruelty, many choose to boycott any foods produced using animal ingredients.

But animal welfare is not the only reason people go vegan. Some may be motivated by health reasons, for example. A vegan diet (particularly a whole food, plant-based diet), is associated with improved health, as well as a reduced risk of many chronic diseases. For many, the environment is also a key reason. Animal agriculture is responsible for 14.5 percent of global emissions and drives deforestation and habitat destruction. But a growing body of research suggests that a plant-based diet needs fewer resources and emits fewer emissions, so it is far kinder to the planet.

10 Easy Meals for Vegan Beginners

Is it hard to go vegan?

Once you’ve decided to take the leap into veganism, it can seem like a daunting, difficult move at first. But if you take things slowly, starting with simple swaps, it can make things a lot easier. For example, think of one meal you love, and think about the plant-based alternatives you can use to make it instead. Pastas, curries, chilies, and stir-fries are just a few examples of simple dinners that can contain either meat products or plant-based ingredients, like vegan meat, tofu, beans, or vegetables. But if you need inspiration (as we all do sometimes!), here are a few easy meals to make when you’re just starting out on your vegan journey.

What to eat for dinner as a new vegan: 10 easy meals

Stuffed Black Bean Sweet Potatoes With Sour Cream and Guacamole

A loaded potato of any sort—sweet, russet, or purple—is a staple in any vegan arsenal. Ranging from super basic to gourmand, this recipe hits the sweet spot. It’s more than just canned beans and corn plopped onto a potato, but it’s simple enough to toss together on a hectic Tuesday night. If you’re short on time, purchase store-bought dairy-free sour cream (like Forager) instead of making your own.

Root Vegetable Bowls With Peanut Sauce

The more accustomed you get to eating vegan, the more you’ll realize it’s often the sauce that makes the meal. Truly, you can turn humble grains, greens, and beans into a $15 Buddha bowl by adding a quick homemade sauce. In this case, we do recommend making the sauce, as it’s so quick and many store-bought options contain fish sauce. Plus, you get to control the spice level.

Two-Step Vegan Chickpea Tuna Salad Sandwiches

Rely on the deli side. Of course, this quick chickpea mash is terrific between two slices of bread (try a bagel to switch it up), but it’s also excellent dolloped onto salads, stuffed in a pita, or wrapped in a tortilla. Sometimes, we’ll use it as a dip for raw carrots, toasty pita triangles, and celery. It only takes five minutes to make, but the possibilities are endless.

3-Step Vegan Diner-Style Pancakes

Few things are more satisfying in the moment than sitting down to a stack of giant, fluffy pancakes and watching syrup cascade down the sides as you sit contentedly at your own kitchen table. One bite of these flapjacks and you’ll realize nothing is missing from your new vegan diet. Add chocolate chips or blueberries if you want to get wild.

Vegan Banana Oatmeal Porridge

Master the perfect bowl of oats once and for all with this minimal-ingredient vegan breakfast recipe. Infused with cinnamon, nutmeg, and a bit of brown sugar, this banana-based bowl of oats is made for those who crave something sweet in the morning. Bonus: it’s far healthier and more filling than a muffin or a doughnut and only takes a few extra minutes to prepare.

Easy Vegan French Bread Pizza

It’s pizza night, and all you need are six ingredients to make it happen. The key to a quality vegan pizza is your choice of non-dairy cheese. Miyoko’s Creamery makes a solid mozzarella in two forms—sliceable rounds and pourable mozz made for pizza. Let your creativity (and the contents of your fridge) determine the rest.

Easy Vegan Tofu Egg Salad

Packed with protein and super versatile, this eggy tofu mix will surely make it into your weekly lunch rotation. Egg salad is one of those foods that you may not have enjoyed as an omnivore but will love as a vegan.

Vegan Roasted Lemony Broccoli Rigatoni

There are nights when pasta with a blob of store-bought marinara will suffice, but given a few extra minutes, you can add some fiber and pizazz to your go-to pasta night. While this dish takes less than 20 minutes to prepare and just six ingredients, you could even pass it off as a romantic date night meal.

Vegan Copycat Panera Broccoli Cheddar Soup

When you go vegan, you don’t have to sacrifice any familiar favorites. There are store-bought alternatives for many products, but you can just as easily make your own. This thick, belly-warming broccoli cheddar soup satisfies just as completely as its Panera predecessor—especially when served in a bread bowl (yes, sourdough bread is vegan!).

Healthy Sushi Rolls With Ginger-Tamari Sauce

Vegan sushi encompasses so much more than cucumber and avocado rolls. This recipe isn’t the most complex iteration of plant-based sushi, but it can also be pared down as well. If you’re short on time, skip the pink rice step and just go with plain sushi rice. You can also opt to purchase a creamy store-bought sauce like the ginger- and sesame-infused Japanese Dressing from Mother Raw.

7
Jul, 2023
Here’s Why You Shouldn’t Underestimate Beans, a Protein-Packed, Nutritious, Delicious Powerhouse Ingredient

Here’s Why You Shouldn’t Underestimate Beans, a Protein-Packed, Nutritious, Delicious Powerhouse Ingredient

Beans are excellent sources of vegan protein. But, which ones contain the most of this essential macronutrient?

Beans are one of the original vegan proteins. They existed before the über-realistic plant-based meats and provided sustenance before seitan. Technically, beans even pre-date tofu. With up to nine grams of plant-based protein per half-cup serving and very little fat, beans are an efficient, healthy, and tasty way to meet your daily protein needs. From soybeans to chickpeas and black beans to pinto, we’ll go over which beans have the most protein—plus seven bean recipes that’ll teach you how to cook them like a pro. But first, in https://thevegangarden.com/ we’ll dive into the benefits of incorporating beans into your diet.

Why is it important to eat beans?

Beans are a member of the pulse family. Pulses are the edible seeds of legumes that grow inside pods. While you may be familiar with a handful of bean varieties such as black, garbanzo, pinto, and kidney, the category encompasses over 400 types that are eaten around the world.

Beans are universal not only for their abundance but also for their accessibility, affordability, and superior nutritional profile. Rice and beans may be regarded as a “struggle meal” by some, but there’s a reason so many gravitate to this humble dish. It’s filling, it’s nutritious, and it’s cheap.

Given the right preparation and a few seasonings, rice and beans can also be delicious and satisfying. Beans are basic, but also infinitely versatile.

Here’s Why You Shouldn’t Underestimate Beans, a Protein-Packed, Nutritious, Delicious Powerhouse Ingredient

Are beans good for your health?

The protein in beans varies depending on the type of bean, but most contain 21 to 25 percent protein by weight, or anywhere from five to nine grams per half-cup serving when cooked.

The same half-cup serving provides about 100 to 120 calories, less than three grams of unsaturated (healthy) fat, up to six grams of fiber, and a significant amount of vitamins and minerals including folate, potassium, iron, manganese, calcium, and magnesium. As a whole, plant-based food, beans are also cholesterol-free.

Beans offer satiety in a nutrient-dense package, and while they may not contain as much protein per serving as some animal-based foods, they make up for it with their health benefits.

“Beans are anti-inflammatory and can lower inflammatory markers in the body which are associated with increased risk for numerous chronic conditions including heart disease, diabetes, and kidney disease,” Dana Ellis Hunnes, PhD, MPH, RD, tells us.

Beans are also rich in fiber, which is helpful for regulating blood sugar in those with Type 2 diabetes. The fiber actually helps the body absorb carbohydrates slower, which aids in preventing blood sugar spikes.

Which beans have the most protein?

Incorporating any kind of bean into your diet is a plus, but some are higher in protein than others. Here are the highest protein beans you can buy. Note: protein content is based on a standard half-cup serving.

Cannellini beans

Also called white kidney beans, these mild white beans contain eight grams of protein. They’re also high in manganese—an essential nutrient that helps regulate everything from metabolism to brain function. They play well with other ingredients and add sustenance to stews and texture to salads.

Great Northern beans

Similar in taste and texture to cannellini beans, this slightly larger white bean variety packs in nine grams of protein. They also contain more potassium—an electrolyte that supports proper nerve function (translation: less muscle cramping)—than a medium banana. Try blending these beans into a creamy pizza sauce by adding a bit of garlic, sage, and vegetable broth to the mix.

Edamame

This go-to appetizer is full of plant-based protein. These immature soybeans provide just over eight grams of protein and a solid amount of iron, magnesium, and even some calcium. Go ahead and snack away—you could hit your protein needs before the main course arrives.

Black beans

The choice between black and pinto beans is always tough. While similar in protein content, black beans edge out pinto by a few tenths of a gram. Black beans provide 7.6 grams of protein while pintos contain 7.2 grams. Fun fact: pintos may be the default choice for refried beans, but you can find vegan refried black beans at most supermarkets.

Pinto beans

Pinto bean loyalists are doing just fine. With a little over seven grams of protein per serving, go ahead and enjoy your pinto bean burritos, seven-layer refried bean dip, and basic beans and rice topped liberally with salsa and guac.

Kidney beans

Kidney beans are right on par with pinto beans in terms of protein—both contain 7.2 grams. Opt for these deep red beans if you’re looking for a protein and iron one-two punch. Kidney beans provide a whopping 21 percent of the daily recommended iron. No standard vegan chili is complete without a healthy dose of kidney beans.

Chickpeas

As much as we love hummus, enjoying chickpeas as they come is a more efficient way to source your protein. Chickpeas provide just over six grams of protein. Two tablespoons of hummus only clock in at two grams. Toss them in soups, over salads, or make nutrient-dense baked goods by blending a handful of chickpeas into the batter. Don’t believe us? Try this recipe for Chickpea Banana Bread With Pecans and Chocolate Chips.

How to cook with beans: high-protein recipes

Providing protein is one thing, but we want our beans to be appetizing as well as nourishing. Here are seven simple recipes to transform basic beans into crave-able meals.

Speedy Black Bean and Potato Breakfast Hash

You’ll need all the protein you can get to lift this monstrous cast iron skillet full of seasoned home fries, beans, and veggies. The entire thing is simply seasoned with a jar of your favorite salsa—meaning you can skip the complex array of spices and simply dump and stir. This is our kind of cooking.

Dairy-Free Butter Chickpea Curry

This comforting main meal is layered with flavor in the form of ginger, garlic, curry paste, coconut milk, and dried chili flakes. A can of chickpeas adds both texture and protein. Soak up the stew by serving it over fluffy rice or with a side of vegan naan or roti.

White Bean and Seitan Pozole

This homey Mexican stew provides plant-based protein in two forms: white beans and seitan. Both are exceptionally high in protein while also adding the meaty chew that’s characteristic of this dish. Make a large batch and freeze any leftovers for a quick and wholesome meal.

Tahini Caesar Salad With Smoked Chickpeas

The classic Caesar salad is great, but it’s often lacking in nutritional value. If we’re eating salad, we want it to not only taste fantastic but check off a few nutrient boxes. Adding a handful of crunchy seasoned chickpeas helps to round out the dish by providing a boost of protein and fiber to transform this starter into a satisfying entrée.

Vegan Chili and Corn Chip Pie

At what point does a dish become a casserole? Technically speaking, it’s when you cook it in a casserole dish. This protein-packed chili will feed a crowd, and with the addition of crunchy corn chips, it’s sure to please. Pro tip: add a layer of dairy-free cheese to gild the lily in the most delicious way possible.

Freezer-friendly Black Bean Breakfast Burritos

Meal prep becomes infinitely easier once you realize you can freeze pre-made burritos. These humble wraps come together quickly and provide 20 grams of vegan protein per serving. The filling is made with a veggie-infused tofu scramble and seasoned black beans for a Southwest-inspired burrito perfect for breakfast, lunch, or dinner.

Chickpea Tacos With Cashew Dill Sauce

With golden-brown roasted and spiced chickpeas and a dairy-free dill sauce, these fusion tacos are packed with flavor. Be sure to serve them with cilantro, lime, tomato, avocado, and hot sauce on the side.

Where to buy beans: the best brands to try

Goya

As the largest Latinx-owned food company in the US, Goya Foods is a great brand to buy ingredients for your Latinx-inspired recipes, many of which feature beans at the heart.

Trader Joe’s

If you’re heading to Trader Joe’s, make sure to stock up on beans while you’re there. The chain has several organic, canned options, including black beans and kidney beans.

Fillo’s

For ready-to-eat Latinx staples, check out Fillo’s. Depending on your recipe, you can choose from pouches like Puerto Rican Pink Beans Sofrito, Panamanian Garbanzo Sofrito, and Cuban Black Beans Sofrito.

Eden Foods

Whether you prefer canned, dry, seasoned, or refried, all the beans are organic, grown in the US, and non-GMO at Eden Foods.

Bush’s Beans

As you might expect from the name, Bush’s is beans obsessed. Whether you love baked beans, grilling beans, chili beans, or bean dips, this Tennessee brand absolutely has you covered.

SunVista

SunVista has been in the bean game for decades now—since 1959, to be exact. And in that time, it has perfected its tinned bean line up, so that whether you prefer flavored, refried, chili, pinto, black (the list goes on), you will not be disappointed.

Jack’s Quality Beans

If you prefer packaged beans, but you’re not such a fan of all the plastic involved, then Jack’s Quality Beans has a great solution. All of its beans (which are 100 percent organic and low sodium) are packed in recyclable cartons, which are made from FSC-certified paper.