16
Jul, 2023
What Is the Alkaline Diet, and Is It Safe?

What Is the Alkaline Diet, and Is It Safe?

The alkaline diet promotes good-for-you-foods, but its primary promise doesn’t hold up

With all the chatter out there about the alkaline diet, it’s easy to think that maybe there’s something to it. It has a science-y name that rings of chemistry-based truth. There are easy-to-follow lists all over the internet telling you what to eat and what to avoid. Pro athletes are hyping it. Celebrity influencers are all over it. Maybe this is the real deal, right?

Except, like so many things in life, the claims made by fans of the alkaline diet aren’t so clear cut. And its promise to “hack” your body’s functions just doesn’t stand up to scientific rigor.

“All in all, the alkaline diet can be safe and beneficial if done right,” says registered dietitian Anthony DiMarino, RD. “This diet can help keep you healthy, but not for the reasons you might think.”

DiMarino breaks down the pros and cons of this trending diet in this website https://thevegangarden.com/ so you can decide if going alkaline is right for you.

What is the alkaline diet?

If you remember much from science class, or if you spend time maintaining a pool or garden, you might be familiar with pH — a measurement of how acidic or basic (alkaline) a solution is. It’s scored on a scale of 0 to 14.

  • A pH of 0 to 6 is acidic.
  • A pH of 7 is neutral.
  • A pH of 8 or higher is basic, or alkaline.

The alkaline diet is based on the unproven notion that there are health benefits to be gained by moving your body chemistry to the alkaline side of the scale. Proponents of the diet say that by eating foods that are alkaline, instead of acidic or neutral, you’ll:

  • Ward off chronic conditions like osteoporosis and cancer.
  • Increase your energy.
  • Lose weight.

Here’s the thing, though: Some parts of your body are naturally acidic. Some parts of your body are naturally alkaline. And there’s not really anything you can do to change that — nor would you really want to.

“Your body is a smart machine. It regulates pH very well on its own,” DiMarino says. “Our stomachs are very acidic, so they can break down food. Our skin has a slightly acidic pH to protect against bacteria. Our lungs and kidneys work to remove metabolic waste and keep our body pH where it needs to be.”

Your blood stays at an alkaline level between about 7.2 and 7.4. If the pH falls out of that range, it can be fatal. Lucky for us, though, nothing you eat will change your blood pH.

What Is the Alkaline Diet, and Is It Safe?

Should I try the alkaline diet?

The alkaline diet emphasizes choosing natural foods that are generally good for you, so in some ways, it can be a benefit to your health. But it’s not without some downfalls.

DiMarino considers the pros and cons.

Pro: Alkaline foods are generally healthy choices

Unlike some other fad diets (here’s looking at you, fruitarians), the alkaline diet is packed full of foods that have high nutritional value. It restricts added sugars and encourages avoiding packaged foods in favor of fresh foods that are well-known for their health value.

“The alkaline diet encourages low-processed, whole foods, which have been shown to prevent disease in the long term, so in that respect, it can be considered a healthy eating pattern,” DiMarino notes.

Some of the pillars of an alkaline diet are foods we know to be solid staples of a healthy diet:

  • Fruits and unsweetened fruit juice.
  • Grains like wild rice, oats and quinoa.
  • Legumes.
  • Non-starchy vegetables, like leafy greens, broccoli, cabbage and carrots.
  • Nuts.
  • Seeds.

These are some of the same foods that research has shown to be heart-healthy, weight loss-friendly and all-around good for you. So it stands to reason that, yes, when you make healthy, whole foods the basis of your diet, you can reap some serious health benefits.

Con: You may miss out on protein and other nutrients

Protein is important to help grow and repair muscle, supply nutrients to your body and much more. But if you’re adhering closely to the alkaline diet, many common sources of protein are off limits.

The alkaline diet is a plant-based diet. Similar to a vegan diet, it doesn’t allow for any animal proteins, including meats, eggs or dairy. People who follow a vegan diet can get sufficient nutrients from plant-based proteins like:

  • Lentils.
  • Soybeans and soy milk.
  • Tempeh.
  • Tofu.

The strictest followers of the alkaline diet, however, will say these foods are acidic or acid-forming and should be avoided. Other alkaline diet followers allow for small amounts of plant proteins, from soy or lentils for example.

“Following a rigid alkaline diet will make it difficult to get enough nutrients like protein, iron and calcium,” DiMarino cautions. “Low protein can cause loss of muscle mass. Low iron can cause anemia. And low calcium can be a risk to your bone health.”

The U.S. Department of Agriculture recommends:

  • Adult women and people assigned female at birth (AFAB) consume 5 to 6.5 ounces of protein each day.
  • Adult men and people assigned male at birth (AMAB) consume 5.5. to 7 ounces of protein each day.

Con: The alkaline diet can be intensive and costly

If you’re committed to food sourcing and meal prep (or if you have a personal chef à la Hollywood royalty), an alkaline diet can fit into your lifestyle. But the barrier to entry may be too high for some people.

Keeping all the right fruits, veggies and grains on hand (and fresh) requires some careful planning on your part. Whole, nutritious foods aren’t readily available to all people in all seasons, and their cost can be a barrier. There’s even alkaline water on the market, sold at a premium.

“An alkaline diet is not inherently easy to follow,” DiMarino says. “It focuses almost exclusively on whole, unprocessed foods, which can depend on the season and may be hard to find sometimes. These foods tend to be more expensive and labor-intensive. An alkaline diet can be sustainable, but you need to be able to plan it carefully and ensure you’re meeting your nutritional needs.”

When you’re following an alkaline diet, eating in restaurants, getting take-out or grabbing a convenient quick bite could prove difficult. And not everyone has time or experience in pre-planning and preparing each meal and snack to ensure optimal nutrition.

Seeing the results

People following the alkaline diet regularly use what they call a dipstick to analyze the pH in their urine to see if the diet is “working.” While it’s true that the pH of your pee will change from acidic to alkaline if you follow an alkaline diet (and pretty quickly, too), DiMarino says the pH of your urine doesn’t reflect anything about the current state of your health.

“Our urine is a great way to get rid of the metabolic waste from what we eat,” he says. “Your urine pH reflects what you had to eat recently, but it doesn’t signify anything about the quality of your diet or current nutritional status.”

Should I talk with a doctor about the alkaline diet?

If you’re considering following the alkaline diet, talk with a doctor or a registered dietitian to see if you would benefit, and discuss ways to ensure you’re getting all the nutrients your body needs.

“I would recommend to anyone trying to start a new diet, especially a trendy one, to discuss it with their healthcare provider,” DiMarino says. “They’ll be able to provide you with a thorough assessment and evidence-based strategies to meet your goals.”

No matter what you eat, you won’t change your body’s pH — which means that at the end of the day, the primary promise of the alkaline diet isn’t based on scientific fact.

If you’re able to put in the work and ensure you meet your nutritional needs, the alkaline diet may effectively help you lose weight and ward off some common chronic conditions. But tried-and-true methods like regular exercise and a healthy, balanced diet remain the gold standard — no dipstick-pee-test required.

16
Jul, 2023
What Is Animal Testing?

What Is Animal Testing?

The term “animal testing” refers to procedures performed on living animals for purposes of research into basic biology and diseases, assessing the effectiveness of new medicinal products, and testing the human health and/or environmental safety of consumer and industry products such as cosmetics, household cleaners, food additives, pharmaceuticals and industrial/agro-chemicals. All procedures, even those classified as “mild,” have the potential to cause the animals physical as well as psychological distress and suffering. Often the procedures can cause a great deal of suffering. Most animals are killed at the end of an experiment, but some may be re-used in subsequent experiments. Here is a selection of common animal procedures:

  • Forced chemical exposure in toxicity testing, which can include oral force-feeding, forced inhalation, skin or injection into the abdomen, muscle, etc.
  • Exposure to drugs, chemicals or infectious disease at levels that cause illness, pain and distress, or death
  • Genetic manipulation, e.g., addition or “knocking out” of one or more genes
  • Ear-notching and tail-clipping for identification
  • Short periods of physical restraint for observation or examination
  • Prolonged periods of physical restraint
  • Food and water deprivation
  • Surgical procedures followed by recovery
  • Infliction of wounds, burns and other injuries to study healing
  • Infliction of pain to study its physiology and treatment
  • Behavioural experiments designed to cause distress, e.g., electric shock or forced swimming
  • Other manipulations to create “animal models” of human diseases ranging from cancer to stroke to depression
  • Killing by carbon dioxide asphyxiation, neck-breaking, decapitation, or other means

What Is Animal Testing?

What types of animals are used?

Many different species are used around the world, but the most common include mice, fish, rats, rabbits, guinea pigs, hamsters, farm animals, birds, cats, dogs, mini-pigs, and non-human primates (monkeys, and in some countries, chimpanzees). Video: Watch what scientists have to say about alternatives to animal testing.

It is estimated that more than 115 million animals worldwide are used in laboratory experiments every year. But because only a small proportion of countries collect and publish data concerning animal use for testing and research, the precise number is unknown. For example, in the United States, up to 90 percent of the animals used in laboratories (purpose-bred rats, mice and birds, fish, amphibians, reptiles and invertebrates) are excluded from the official statistics, meaning that figures published by the U.S. Department of Agriculture are no doubt a substantial underestimate.

Within the European Union, more than 12 million animals are used each year, with France, Germany and the United Kingdom being the top three animal using countries. British statistics reflect the use of more than 3 million animals each year, but this number does not include animals bred for research but killed as “surplus” without being used for specific experimental procedures. Although these animals still endure the stresses and deprivation of life in the sterile laboratory environment, their lives are not recorded in official statistics. HSI believes that complete transparency about animal use is vital and that all animals bred, used or killed for the research industry should be included in official figures. See some animal use statistics in this website https://thevegangarden.com/.

What’s wrong with animal testing?

For nearly a century, drug and chemical safety assessments have been based on laboratory testing involving rodents, rabbits, dogs, and other animals. Aside from the ethical issues they pose—inflicting both physical pain as well as psychological distress and suffering on large numbers of sentient creatures—animal tests are time- and resource-intensive, restrictive in the number of substances that can be tested, provide little understanding of how chemicals behave in the body, and in many cases do not correctly predict real-world human reactions. Similarly, health scientists are increasingly questioning the relevance of research aimed at “modelling” human diseases in the laboratory by artificially creating symptoms in other animal species.

Trying to mirror human diseases or toxicity by artificially creating symptoms in mice, dogs or monkeys has major scientific limitations that cannot be overcome. Very often the symptoms and responses to potential treatments seen in other species are dissimilar to those of human patients. As a consequence, nine out of every 10 candidate medicines that appear safe and effective in animal studies fail when given to humans. Drug failures and research that never delivers because of irrelevant animal models not only delay medical progress, but also waste resources and risk the health and safety of volunteers in clinical trials.

What’s the alternative?

If lack of human relevance is the fatal flaw of “animal models,” then a switch to human-relevant research tools is the logical solution. The National Research Council in the United States has expressed its vision of “a not-so-distant future in which virtually all routine toxicity testing would be conducted in human cells or cell lines”, and science leaders around the world have echoed this view.

The sequencing of the human genome and birth of functional genomics, the explosive growth of computer power and computational biology, and high-speed robot automation of cell-based (in vitro) screening systems, to name a few, has sparked a quiet revolution in biology. Together, these innovations have produced new tools and ways of thinking that can help uncover exactly how chemicals and drugs disrupt normal processes in the human body at the level of cells and molecules. From there, scientists can use computers to interpret and integrate this information with data from human and population-level studies. The resulting predictions regarding human safety and risk are potentially more relevant to people in the real world than animal tests.

But that’s just the beginning. The wider field of human health research could benefit from a similar shift in paradigm. Many disease areas have seen little or no progress despite decades of animal research. Some 300 million people currently suffer from asthma, yet only two types of treatment have become available in the last 50 years. More than a thousand potential drugs for stroke have been tested in animals, but only one of these has proved effective in patients. And it’s the same story with many other major human illnesses. A large-scale re-investment in human-based (not mouse or dog or monkey) research aimed at understanding how disruptions of normal human biological functions at the levels of genes, proteins and cell and tissue interactions lead to illness in our species could advance the effective treatment or prevention of many key health-related societal challenges of our time.

Modern non-animal techniques are already reducing and superseding experiments on animals, and in European Union, the “3Rs” principle of replacement, reduction and refinement of animal experiments is a legal requirement. In most other parts of the world there is currently no such legal imperative, leaving scientists free to use animals even where non-animal approaches are available.

If animal testing is so unreliable, why does it continue?

Despite this growing evidence that it is time for a change, effecting that change within a scientific community that has relied for decades on animal models as the “default method” for testing and research takes time and perseverance. Old habits die hard, and globally there is still a lack of knowledge of and expertise in cutting-edge non-animal techniques.

But with HSI’s help, change is happening. We are leading efforts globally to encourage scientists, companies and policy-makers to transition away from animal use in favour of 21st century methods. Our work brings together experts from around the globe to share knowledge and best practice, improving the quality of research by replacing animals in the laboratory.

Are animal experiments needed for medical progress?

It is often argued that because animal experiments have been used for centuries, and medical progress has been made in that time, animal experiments must be necessary. But this is missing the point. History is full of examples of flawed or basic practices and ideas that were once considered state-of-the-art, only to be superseded years later by something far more sophisticated and successful. In the early 1900’s, the Wright brothers’ invention of the airplane was truly innovative for its time, but more than a century later, technology has advanced so much that when compared to the modern jumbo jet those early flying machines seem quaint and even absurd. Those early ideas are part of aviation history, but no-one would seriously argue that they represent the cutting-edge of design or human achievement. So it is with laboratory research. Animal experiments are part of medical history, but history is where they belong. Compared to today’s potential to understand the basis of human disease at cellular and molecular levels, experimenting on live animals seems positively primitive. So if we want better quality medical research, safer more effective pharmaceuticals and cures to human diseases, we need to turn the page in the history books and embrace the new chapter—21st century science.

Independent scientific reviews demonstrate that research using animals correlates very poorly to real human patients. In fact, the data show that animal studies fail to predict real human outcomes in 50 to 99.7 percent of cases. This is mainly because other species seldom naturally suffer from the same diseases as found in humans. Animal experiments rely on often uniquely human conditions being artificially induced in non-human species. While on a superficial level they may share similar symptoms, fundamental differences in genetics, physiology and biochemistry can result in wildly different reactions to both the illness and potential treatments. For some areas of disease research, overreliance on animal models may well have delayed medical progress rather than advanced it. By contrast, many non-animal replacement methods such as cell-based studies, silicon chip biosensors, and computational systems biology models, can provide faster and more human-relevant answers to medical and chemical safety questions that animal experiments cannot match.

15
Jul, 2023
Vegan Makeup Products From Cruelty-Free Brands

Vegan Makeup Products From Cruelty-Free Brands

More than ever, compassionate companies are choosing to make their products without testing on animals. And we love them for it! For people looking to cut all animal-derived items out of their life, vegan cosmetics are the way to go. Cruelty-free means that the product was developed without any tests on animals, while vegan means that the product does not include any animal-derived ingredients.

To make shopping for vegan products even easier, many of our favorite brands that don’t test on animals label which of their products are vegan on their websites https://thevegangarden.com/.

Vegan Makeup Products From Cruelty-Free Brands

Milani

Whether you’re looking for eyeliner, lipstick, or blush, Milani’s vegan products have got you covered for a flawlessly vegan face.

Too Faced

From “teddy bear hair” brushes to Born This Way Foundation, a list of exclusively vegan products can be found on Too Faced’s website.

Tarte 

With a great selection of must-have products (think primer and gloss), plus a wide variety of brushes and beauty blenders, the vegan makeup from Tarte will make your vegan heart skip a beat.

Urban Decay

With a commitment to continuing to expand its vegan selection, Urban Decay makes shopping a breeze with its Vegan tab.

wet n wild

As one of the most widely available and affordable cosmetics lines, wet n wild’s vegan selection is great for the newly converted beauty buff. Plus, the response to its vegan brush line was so positive, the company is planning to use even more vegan ingredients in its products. Check out its long list of vegan options on its website.

Lush

On the forefront of the fight against animal testing, Lush makes vegans feel right at home. All products free of animal ingredients are clearly labeled, and the company’s compassionate team members are always happy to help you find the perfect vegan bath bomb, balm, or lotion.

15
Jul, 2023
Vegan Makeup Brands (100% Cruelty-Free)

Vegan Makeup Brands (100% Cruelty-Free)

Browsing beauty products can be an exciting adventure. But, if you’re a brand new vegan, trying to figure out which vegan makeup brands to buy might feel a bit overwhelming at first. This guide takes out all of the guesswork so that you can choose your new cruelty-free favorites with confidence.

Remember, it’s not necessary to throw out everything you already own and buy new products all at once. Take your time and, when the product is used up, use the opportunity to purchase a better, vegan and cruelty-free replacement. It may feel like slow progress at first, but you’ll have a fully transformed ethically aligned makeup cabinet before you know it!

If you’re just dipping your toes into natural, sustainable, and kind beauty, consider subscribing to one of these Vegan Beauty Subscription Boxes! These monthly sampling boxes make it easy for you to try out many brands at a fraction of the retail price.

Beauty lovers, if you’re as enthusiastic as we are, let’s dive right in this https://thevegangarden.com/‘s article !

Vegan Makeup Brands (100% Cruelty-Free)

Specific Vegan Makeup and Beauty Guides

Looking for a specific type of product? These resources can help you find your favorite consciously crafted mascara, all-natural skincare, and more.

How Can I Tell if Products Are Cruelty-Free? 

One topic that might be confusing at first is whether products are cruelty-free, vegan, or both. Although these terms are similar, they’re not the same. A beauty product that is cruelty-free is not necessarily vegan. Let’s go deeper and simplify things:

What does vegan mean?

Vegan means that the product is made without any ingredients that come from an animal, including animal derivatives (like honey and beeswax) and coloring agents or dyes (like those made from crushed beetles).

What does cruelty-free mean?

Cruelty-free means that the products were produced without the use of animal testing or experimentation (also known as vivisection).

What About Parent Companies?

Parent companies are single companies that have a controlling interest in another company (or multiple) companies, including smaller spin-off companies or ones acquired from a take-over or merger.

Many vegan and cruelty-free beauty brands have parent companies that are not vegan or cruelty-free. It’s up to you to decide if that’s a company you want to support or not. There’s both a good side and bad side to that issue.

On one hand, buying beauty products from these types of companies can really help. Your decision to buy shows that the consumer wants products without any animal-based ingredients or horribly painful and inhumane testing. On the other hand, you have to come to terms with ultimately supporting a company that makes its profits from exploiting animals.

Luckily, every year, more and more parent companies are going cruelty-free (and sometimes vegan!) due to customer demand. Let’s hope that the future is full of only vegan beauty products!

Leaping Bunny Certified

When you see the Leaping Bunny symbol, it means you can be sure that the product is truly cruelty-free. The testing for certification is exacting and and guarantees that any goods with this label “are free of animal testing at all stages of product development“. Not only is Leaping Bunny internationally recognized, it is a simple and easy way to recognize if a beauty (or household) item is cruelty-free.

PETA Certified Cruelty Free

According to the PETA website, they consider companies to be “cruelty-free” (under their Global Beauty Without Bunnies program) only under these specific conditions: they “must not only ban animal tests but also refuse to use any animal-derived ingredients, such as honey, beeswax, or carmine, in its products.”

Unofficial Cruelty-Free Logos

If you don’t see these specific logos or symbols, be wary! There aren’t always laws to prevent companies from adding their own labels. They may look similar but, really, wouldn’t mean a thing. Keep an eye out for the real thing. You can also download apps to your phone such as Bunny Free (by PETA), Cruelty-Free (by Leaping Bunny), or Cruelty-Cutter (by The Beagle Freedom Project) to double check brands.

100% Vegan and Cruelty-Free Makeup Brands 

Woo! All of these brands are not only completely vegan, but they’re also cruelty-free. You can buy any beauty item from any of these companies and not worry about ingredients or testing. From makeup sponges and mascaras to brushes and blushes, they’re all up for grabs!

  • Adorn Cosmetics
  • Au Naturale
  • Axiology
  • Barry M.
  • Beauty Without Cruelty
  • EcoTools
  • Elate Beauty
  • E.L.F
  • Emani
  • Gabriel Cosmetics
  • Herbivore Botanicals
  • Lime Crime
  • Pacifica Beauty
  • POPBeauty
  • Real Techniques
  • Red Apple Lipstick

If you’re searching for an extra special self-care treat for yourself or a glorious gift for a friend, any of these brands will be a beautiful choice!

Cruelty-Free Brands With Vegan Options 

It’s inspiring to see so many beauty brands go completely cruelty-free in the last few years. In the future, it would be wonderful to see even more make the switch. While these companies are not fully vegan, they do offer a number of cruelty-free makeup or beauty options.

100% Cruelty-Free

  • 100% Pure
  • Alima Pure
  • Anastasia Beverly Hills
  • Colourpop
  • Josie Maran
  • Lily LoLo
  • Mineral Fusion
  • NYX
  • Saie
  • The Body Shop

Cruelty-Free Brand but Parent Company Tests on Animals

  • Aveda
  • Bare Minerals
  • Carol’s Daughter
  • Dermalogica
  • KVD (Kat Von D) (100% Vegan)
  • Smashbox
  • Tarte
  • Urban Decay

Bonus Tip: If you shop at Ulta, they have a page entirely devoted to cruelty-free brands and specific beauty items. Just make sure to check that they’re vegan before buying.

Best Drugstore Brands With Vegan Options

If you’re away from home and need a spur-of-the-moment drugstore beauty buy, these are the brands to look out for. Because some of them have both vegan and non-vegan options, make sure to check the labels or quickly visit their website for ingredient details. Sometimes, this is a great way to find new favorites!

  • ColourPop
  • Covergirl
  • Essence
  • Flower
  • L.A. Girl Cosmetics
  • Milani Makeup
  • NYX
  • Pacifica Beauty (100% Vegan)
  • PIXI
  • Revolution
  • Winky Lux

Tip: Bookmark this page or add this link to the notes on your phone so you can easily pull up the page to specific products that are vegan-friendly. Makes your shopping less stressful and super speedy. That way, you have more time at home to spend enjoying your new pretty purchases!

Which Mainstream Beauty Brands Are Cruelty-Free?

Is Cover Girl Cruelty-Free?

Yes, Covergirl has been Leaping Bunny Approved! Though they do have a new vegan-friendly line of products, many (if not most) are not vegan.

Is L’Oreal cruelty free?

As the parent of company of many beauty brands, L’Oreal is NOT cruelty-free. They do not participate in animal testing in their own labs, but they do allow their products to be tested on animals in order to sell them in mainland China.

I know this brand has vegan-friendly options, but is NYX cruelty-free?

Yes, NYX is now PETA certified as cruelty-free! They have many vegan-friendly products, but they are not entirely vegan. Their parent company, L’Oreal, is not cruelty-free.

I’m confused. Is now Maybelline cruelty-free?

No. Maybelline is another makeup company that (like their parent company L’Oreal) does not test on animals in house, but sells their products to places that have mandatory animal testing requirements. Because of this, Maybelline is not cruelty-free.

Is CeraVe cruelty free?

No, they’re not. Although CeraVe themselves do not test on animals, they sell their products on mainland China and allow their finished products to be tested on animals.

Is Cetaphil cruelty-free?

No, it’s not. As with L’Oreal and other large beauty corporations, this company allows their products to be tested on animals so that they can be sold on mainland China.

My go-to brand has always been Neutrogena. Is Neutrogena cruelty-free?

Sadly, no. While Neutrogena themselves do not test on animals, the company exports their beauty products to mainland China, who require animal testing by law. So, they are not cruelty-free.

Is Nars cruelty-free?

No, they’re not cruelty-free. This beauty brand allows their products to be sold to countries that require animal testing by law (such as mainland China), so they cannot be considered cruelty-free.

My mother has always bought this one brand. Is Clinique cruelty-free?

Unfortunately, no. Clinique (along with parent company, Estee Lauder) agrees to have their products tested on animals when required by law, as in mainland China. This company is not cruelty-free.

Is Aveeno cruelty-free?

No. Aveeno permits its products and/or ingredients to be tested on animals when required by law by other countries. Even though they do not test on animals themselves, they still cannot be considered free of cruelty.

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.