Tag: vegan food

These Are the Best Countries to Visit as a Vegan in 2023

July 20, 2023 No Comments thevegangarden

Most Vegan-Friendly Countries in the World

A decade ago, traveling as a vegan meant sourcing dinner from the nearest tropical fruit vendor, making rice and beans in a hotel microwave, and missing out on compulsory cultural experiences—street meat, chocolate tastings, wine tours, and all. Cut to 2023 and there are designated vegan restaurants in virtually every country. You can go to Nairobi, Kenya and find vegan mac and cheese (yep, really), or travel to the literal edge of the Arctic Circle and feast on falafel. Rice and beans be damned.

I went vegan five years ago at a campground in New Zealand. Even then, options were limited to $3 avocados and alt milk at the odd coffeeshop. Now, New Zealand travelers have meatless pies, gelatin-free pick ‘n’ mix, and more than one brand of soy or nut milk in their arsenals. They might never even have to chop a whole pumpkin and cook it on a camping stove, those lucky bastards.

It’s true: Despite our penchant for announcing our veganism to the world, being one of those people is no longer fringe or different. But in losing our edge we’ve gained an infinity of food options in every corner of the world, so, hey, I’ll take it. So https://thevegangarden.com/‘s here are the best countries to feast on vegan food now that living on vegetables is not only acceptable but cool. –Olivia Young

United Kingdom

Never mind the power that clotted cream, Sunday roasts, and shepherd’s pie once had over Great Britain’s past—this historically meat-loving kingdom has evolved into a vegan mecca. A number of places, like Sutton and Sons, even make their beloved “fish” and chips with seaweed-wrapped banana blossoms now.

London, Glasgow, Edinburgh, and Bristol repeatedly rank as some of the most vegan-forward cities in the world. London held the top spot on HappyCow’s 2022 list, not least because it’s home to a whopping 165 fully vegan restaurants within a six-mile radius of the city. Enjoy an internationally-inspired, colorful meal at Mildred’s, which transitioned to a fully vegan menu in 2021, or go for some comforting mac n’ cheese at Wulf & Lamb. Then, when you’re in need of something sweet, indulge in a vegan sourdough donut at Crosstown. Another reason to visit? You’ll never be far from a McDonald’s McPlant burger, a Greggs no-sausage roll, or the famed Burger King Vegan Royale “chicken burger.” Road trip junk food, sorted.

Ethiopia

Plant-based travelers might be surprised to find this East African industrial agriculture and food-processing hub on this vegan-centric list—after all, Ethiopia lays claim to one of the continent’s largest concentration of cattle farms. But thanks to the longstanding prevalence of the Ethiopian Orthodox Tewahedo Church, which counts upwards of 45% of the population as professed members, vegan meals are very easy to come by. The religion requires that believers fast for 200 to 250 days per year, but instead of abstaining from all food like other traditions mandate, Ethiopian Orthodoxy only prohibits animal products. That means that depending on the season, vegan options abound, especially in larger cities like Addis Ababa where Happy Cow lists a host of options (don’t miss the daily vegan lunch buffet at the deeply historic Taitu Hotel).

In terms of national cuisine, it’s rare to come across cheese or eggs, though butter or clarified ghee does sometimes come into play (many restaurants have switched over to vegetable oil, which is cheaper and more inclusive). Injera, the spongy fermented flatbread commonly used as both utensil and plate, is made from iron-rich teff flour and adds a hearty plant-based edge to any dish. Spices are also plentiful, and blends like Ethiopia’s signature berbere light up veggie staples like chickpea-fueled shiro, misir wat, a red lentil stew, and turmeric-laced kik alicha, a fragrant yellow split pea curry. When in doubt, just load up on yetsom beyaynetu, a combo platter spanning several different fasting-friendly (AKA vegan) dishes.

The Netherlands

In a country known for its spinning windmills and breezy cycling, it’s no surprise that even the Dutch government backs sustainable eating habits. You’ll find a number of vegan innovations at supermarkets across the country—look out for brands like The Vegetarian Butcher and Vivera—and, of course, a multitude of vegan restaurants in the country’s capital city.

HappyCow lists Amsterdam as one of the fastest-growing vegan cities, with 78% increase in just a three-year span. A trip to the Dutch capital would not be complete without a technicolor burger at Vegan Junk Food Bar, which now has five locations across the Netherlands. For vegan takes on classic sweets, check out the pancakes at Mr. Stacks or stroopwafels at Van Holland. And if you’re not keen on scouring the city for plant-based meals, The Guardian ranked Vegotel, located in northern Holland, as one of the best vegan hotels in Europe.

India

Another country known for its colorful, spice-filled cuisine and associations with vegetarian-leaning religions is India. A vegan simply can’t go hungry in the birthplace of chana masala, aloo gobi, aloo matar, and dal. Just watch out for that sneaky South Asian cooking staple, ghee, and you might even manage the trip without accidental dairy ingestion.

India is thought to have the most vegetarians globally, with up to 42% of the population avoiding meat products. There are almost 100 fully vegan restaurants throughout the country, the highest concentration being in Mumbai, Bangalore, and, unsurprisingly, Auroville, a hippy-dippy “utopia” that’s been described as a year-round Burning Man festival.

Australia

Australia is a strange place for a vegan. It continues to be one of the world’s top meat-consuming countries, with savory pies, fish and chips, and “shrimp on the barbie” reigning supreme. But it’s also the world’s third fastest-growing plant-based market and home to one of the most iconic vegan fast food institutions of all time, Lord of the Fries. (Don’t dare underestimate the deliciousness of the meatless Chicago dog, best washed down with a peanut butter shake.)

HappyCow listed both Melbourne as their fourth most veg-friendly city, and Sydney continues to show promise. Besides greasy burger joints, you’ll find a slew of whole-foods kitchens, including Melbourne’s Vegie Bar as well as Sydney’s Kindness Vegan and Bodhi in the Park.

Thailand

Thailand is synonymous with the start and end point of the Banana Pancake Trail, a backpacking route that circumnavigates Southeast Asia by way of Thailand, Laos, Vietnam, and Cambodia. The travel scene here has long been associated with soul-searching, elephant-pant-wearing backpackers. In other words, vegans.

It can be difficult to source a meatless meal in some of the more remote regions—you might not be able to avoid being served eggy fried rice on account of the language barrier—but urban areas have “jays” (Thai for vegan restaurants) galore. Bangkok and the island city of Phuket are exceedingly vegan-friendly, and their northern counterpart Chiang Mai has been called the “vegan capital of Asia.” Red and yellow signs reading เจ mark vegan eateries around every corner.

Israel

Veganism and kosher share some of the same principles, and Israel is home to a predominant Jewish population. That is to say Israelis were eating falafel and hummus long before vegans turned chickpeas into their own food group. Even the Israeli Defense Force accommodates vegan soldiers with plant-based rations and leather-free boots.

Tel Aviv, home to almost 100 vegan and vegetarian restaurants citywide, is certainly the vegan capital of Israel—but also, according to The Independent, the “vegan capital of the world.” Thanks to its Mediterranean climate, colorful foods burst from the ground with little coaxing and fill the vibrant shuks with scenes and smells that spark vegan joy. You’ll find no shortage of fresh salads at the many local Middle Eastern eateries, but if you find yourself overcome with a hankering for fake meat, try the New York-style vegan “steak”—or just about anything on the menu, for that matter—at the Western-inspired cocktail bar Four One Six.

Sri Lanka

Whoever said traveling as a vegan is expensive has never been to Sri Lanka. With the exception of seafood, most traditional cuisine here is naturally vegan. Classic dishes include eggplant moju (pickle), jackfruit curry, mallung (salad), dal, and any other combination of rice, vegetables, and native fruits—namely coconut. Whereas vegan food is considered a pricey specialty in Western society, a filling meal in Sri Lanka could cost as little as $2.

Vegan food is so ubiquitous in Sri Lanka that plant-based restaurants are often unmarked. The 91 vegan and vegetarian restaurants listed on HappyCow are but a snapshot of the market. That said, the largest selection of vegan food will undoubtedly be found in Tamil restaurants.

Germany

Though Germany’s traditional fare largely favors pork, today’s schnitzel and vast variety of sausages are often made without meat—to the presumed chagrin of the region’s food purists. Believe it or not, a number of German staple foods are also naturally vegan. Think sauerkraut, pretzels (with mustard rather than cheese sauce), and, obviously, beer.

Speaking of beer: A variety of plant-based treats are available at Oktoberfest, including “cheese” spread, tomato bread, dumplings, patties, soy steak, pea schnitzel, striezel, and meatloaf. In addition to Europe’s largest beer-drinking festival, the continent’s largest vegan festival, Veganes Sommerfest Berlin, takes place in Germany every year. Happy Cow listed Berlin as its second most vegan-friendly city, and it’s not hard to understand why. Get your kebab fix at Vöner der Vegane Döner or take part in the city’s love for Vietnamese with Quy Nguyen. For the best vegan Berliner, Brammibal’s is a must. Plus, German McDonald’s is now unveiling plant-based nuggets.

Taiwan

Taiwan is one of the few places vegan travelers can freely partake in street food traditions rather than gauging the makeup of mishmashed dishes by giving them the sniff test. While stalls in other Asian countries are notoriously meaty, those in Taiwan sling everything from vegan dumplings and sesame noodles to sweet potato balls and veggie soups.

Taiwan has strict laws regarding the labeling of vegan and vegetarian food, so even though you may not understand the language, you’ll know right away which packaged foods tick all the boxes. The capital, Taipei, has 83 fully vegan restaurants and another 260 vegetarian and veg-option restaurants listed on HappyCow. The highest-rated is Shang Ding HuangJia, a stall across from Taipei Main Station, that sells the only two things you ever need to eat in Taiwan: vegetable dumplings and pan-fried buns.

United States

Vegan culture thrives in places like New York City, LA, Seattle, and Portland. There are nearly 50 vegan eateries within a five-mile radius of LA alone—you couldn’t walk a block without tripping over a vegan restaurant—and a staggering 111 in New York City. Vegan travelers in the Big Apple may not be able to indulge in a $2 hot dog from one of the quintessential street carts, but they will be able to try another New York staple: a big-as-your-head “fat slice” of deliciously greasy pizza courtesy of Screamer’s in Brooklyn.

It might have taken a while for the rib-eating South to catch up with the coastal cities, but Atlanta’s Slutty Vegan burger chain and NOLA’s Original Thought food truck are proving everyone wrong. And we can’t forget about the Midwest, where The Chicago Diner (“meat free since ’83”) reigns supreme. The U.S. also boasts one of the best roaming vegan food festivals, Vegandale.

Indonesia

It’s no surprise that Indonesia is a breeding ground for vegan food, with Bali being the wellness capital of the world. Buddha bowls and green juices flow through the veins of yogis and beach bums alike. It doesn’t hurt that a lot of traditional Indonesian food—tahu gimbal, peanut tofu, tempeh goreng, kering tempeh—is vegan by default.

Although Bali is certainly one of its most veg-friendly provinces, the island of Java actually has the highest concentration of HappyCow-listed vegan restaurants in the country. Its specialty? Pepes tahu, spiced tofu steamed in banana leaves. Oh, and serabi, coconut pancakes served with palm sugar syrup. Just… yum.

Singapore

Known for its vibrant nightlife and incredible open-air markets, this bustling city-state has long been a culinary paradise. And in recent years, it’s shot up to the top of the plant-based list, boasting nearly 1000 vegan-friendly restaurants including 89 that define themselves as totally vegan, according to HappyCow.

An amalgamation of cultural influences—namely Malay, Indian, Chinese, and European—contribute to the island’s impressive restaurant and street food scene. As for the hawker stalls, HappyCow recommends hitting up Lotus Vegetarian Kitchen, Xiu Xiu Fried Banana, e Veg 益素食, Xi Shi Fu Vegetarian 惜施福, and Bishan Vegetarian 碧山素食. If you’re looking to stock your cupboards, Everyday Vegan Grocer and 4MY, a vegan cheese shop (!!!) have your back, while more traditional options run the gamut from casual burger shops by way of VeganBurg, NomVnom Bistro, and Love Handle to cheffy, high-end presentations at Analogue Initiative. Elsewhere, raw-foodists love WakaMama, the sweets at Delcie’s Desserts and Cakes and Kind Kones steal the show, Ichigo Ichie 一期一会 whips up excellent vegan sushi, and Pan-Asian mini-chain The Kind Bowl is as soulful as it comes.

Categories: Blog Tags: Tags: Australia, best countries for vegans, best vegan countries, countries with most vegetarians, country with most vegetarians, Ethiopia, Germany, healthy vegan meals, India, Indonesia, Israel, most vegan friendly countries, most vegan-friendly country, most vegetarian countries, most vegetarian country, most vegetarian country in the world, nutrients, plant-based diet, Singapore, Sri Lanka, Taiwan, Thailand, The Netherlands, United Kingdom, United States, Vegan, Vegan Diet, vegan food, vegan lifestyle, veganism, vegetarian country in the world, vegetarian country in world, vegetarian diet, vegetarianism, which country is vegetarian

What to know about lacto-ovo-vegetarian diets

July 19, 2023 No Comments thevegangarden

A lacto-ovo-vegetarian diet includes eggs and dairy but avoids other animal products. Some research associates vegetarian diets with health benefits, such as reducing inflammation and lowering blood pressure.

However, people should try to avoid too many processed foods, which can negate these health benefits. Instead, they should focus on eating whole foods.

This article https://thevegangarden.com/‘s defines what a lacto-ovo-vegetarian diet is and looks at what the evidence says about its health benefits and potential risks. It lists what to eat and what to avoid and gives an example of a 5-day meal plan.

What is a lacto-ovo-vegetarian diet?

A lacto-ovo-vegetarian diet excludes meat, poultry, and fish but includes eggs and dairy products. People commonly refer to this dietary pattern simply as a vegetarian diet.

The word “lacto” refers to milk, and “ovo” refers to eggs. Similarly, someone could choose to follow a lacto-vegetarian diet, excluding eggs but consuming milk.

People may follow a lacto-ovo-vegetarian diet for ethical reasons, such as animal rights or to help the environment. Other people choose the diet for health or religious reasons, or simply as a personal preference.

As farmers do not slaughter animals to obtain eggs, milk, and honey, many vegetarians choose to eat these foods. However, some people who follow a vegan diet may argue that the dairy and egg industries do involve slaughter or other animal cruelty and that producing honey exploits bees.

What to know about lacto-ovo-vegetarian diets

Health benefits

A vegetarian diet that includes whole foods, fruits, and vegetables can help reduce a person’s risk of some chronic diseases. The following looks at what the evidence says about potential health benefits.

Anti-inflammatory

A 2019 review and meta-analysis indicated that people eating a vegetarian diet might have lower levels of the inflammatory markers C-reactive protein and fibrinogen.

According to the authors, these inflammatory markers are a risk factor for cardiovascular disease, diabetes, and metabolic syndrome. They also suggest that lower body mass index (BMI) scores among vegetarians may, in part, account for the anti-inflammatory effects.

Furthermore, eating a wide range of plant foods means that vegetarians may consume higher amounts of antioxidants, which are anti-inflammatory and beneficial to health.

Lowering blood pressure

A 2020 systematic review and meta-analysis concluded that there is a link between vegetarian diets and significant reductions in blood pressure compared with omnivorous diets. This may play a key role in managing hypertension.

The same review indicated that vegetarian diets are low in cholesterol and saturated fat and high in antioxidants, and these factors can lower blood pressure.

Preventing diabetes

A 2017 meta-analysis of data from 14 studies indicated that a vegetarian diet could reduce the risk of diabetes.

The authors suggest that a lower BMI may contribute to the reasons for this, which also include eating risk-reducing foods such as whole grains and vegetables.

Managing weight

A 2021 review suggests that vegetarians may have better control of their weight in the long term and may adhere to vegetarian diets better than people who follow other diets, such as paleo, weight loss, or gluten-free.

However, the review pointed out that some studies have highlighted increased anxiety and eating disorders among vegetarians, raising the possibility that young people may adopt the diet to limit their food intake.

Risks

There are potential risks of a vegetarian diet, particularly for certain groups of people. There are also some myths about the diet’s nutritional inadequacies.

Inadequate protein myth

Some people have concerns that vegetarian diets do not provide adequate protein or amino acids.

However, a 2019 review indicated that vegetarians consume an average of 1.04 grams (g) of protein per kilogram (kg) of body weight, according to two large studies. This amount is higher than the Recommended Dietary Allowance (RDA) of 0.8 g/kg body weight.

The same review also analyzed the amino acid profile of vegetarian diets. The authors concluded that when diets are at least slightly varied, choosing plant proteins with complementary amino acid patterns is overcautious.

Groups of people at risk

People of certain ages should be careful to ensure that they consume enough essential nutrients on a vegetarian diet.

The Dietary Guidelines for Americans advise that young children and people who are pregnant, breastfeeding, or chestfeeding should seek nutritional advice on following a vegetarian diet.

Depending on how many animal products they include in the diet, there is a risk that they may not meet daily requirements for nutrients such as vitamin B12, iron, and omega-3 fatty acids.

Similarly, older people who may have limited cooking resources or access to healthy food may miss essential nutrients by following a vegetarian diet.

Groups of people who may be at risk can choose to take a vegetarian supplement. However, they should choose a product that does not contain a gelatine capsule.

Processed foods

Another potential risk of a vegetarian diet is that someone may choose more processed foods than whole foods.

The recent boom in plant-based diets means that many “junk food” alternatives are available with higher sugar, fat, and salt levels than whole food ingredients.

Eating too many processed foods can cause weight gain and feelings of lethargy and fatigue.

Categories: Blog Tags: Tags: an ovovegetarian includes this source of protein in the diet, an ovovegetarian includes this source of protein in the diet., Animal Cruelty, diet’s nutritional inadequacies, eggs, health benefits, healthy vegan meals, honey, lacto ovo vegetarian, lacto-ovo-vegetarian, lacto-ovo-vegetarian diet, lacto-ovovegetarian, milk, nutrients, ovo diet, ovo lacto semi vegetarian, ovo lacto vegetarian, ovo vegetarian, ovo vegetarian diet, ovo-vegetarian, plant-based diet, veg lacto ovo, Vegan, Vegan Diet, vegan food, vegan lifestyle, veganism, vegetarian diet, vegetarian diets, vegetarianism, what is a ovo vegetarian, what is an ovo vegetarian

Ovo-Vegetarian Diet: A Complete Guide and Meal Plan

July 19, 2023 No Comments thevegangarden

Vegetarians who cut out all animal-based foods from their diet except eggs are ovo-vegetarians. Here’s an example of a ovo-vegetarian diet meal plan.

An increasing number of people around the world follow vegetarian diets for a variety of health, environmental, financial, and religious reasons.

There are several different types of vegetarianism, including the ovo-vegetarian diet.

This https://thevegangarden.com/‘s article tells you everything you need to know about the ovo-vegetarian diet and provides a sample menu.

What is an ovo-vegetarian diet?

An ovo-vegetarian diet excludes all animal-based foods except for eggs.

Meat, poultry, fish, or dairy products like milk, yogurt, and cheese are eliminated, but whole eggs, egg whites, and egg-containing foods like mayonnaise, egg noodles, and certain baked goods are permitted.

Ovo-vegetarian diets are somewhat less popular than vegan diets, which exclude all animal-derived foods and byproducts completely, as well as lacto-ovo-vegetarian diets, which include dairy products and eggs but not meat, poultry, or fish.

Well-planned vegetarian diets of any kind tend to be nutritious and very healthy. Still, there are several reasons why someone may choose an ovo-vegetarian diet over other types.

Whole eggs are both affordable and nutritious, making them a great addition to almost any diet. They serve as an excellent source of high-quality protein, B vitamins, and anti-inflammatory compounds.

In fact, some people choose to include eggs in an otherwise animal-free diet if they have difficulty meeting their nutrient needs on a strictly vegan diet.

An ovo-vegetarian diet would also be an appropriate choice for someone who wants to be a vegetarian but has allergies or sensitivities to dairy products.

Furthermore, others may choose the diet because of religious, environmental, or ethical concerns about the treatment of animals used to produce meat and dairy.

Those who are motivated by these ethical issues often make sure to only eat humanely sourced eggs and egg products.

Many potential benefits

An ovo-vegetarian diet may benefit your health in various ways.

May contribute to improved diet quality

Research suggests that people who follow vegetarian diets typically eat more nutrient-dense foods, such as fruits, vegetables, legumes, and whole grains, compared to non-vegetarians.

They also tend to consume fewer calories from added sugars and saturated fats and are better at adhering to recommendations for sodium intake.

Many experts think that this may be the reason why vegetarians typically have better health outcomes than non-vegetarians, but more research is needed before a clear cause-and-effect relationship can be established.

Good for your heart

If you’re looking to make dietary changes that benefit your heart, an ovo-vegetarian diet could be effective.

Multiple studies observe that vegetarians may have a 30–40% reduced risk of heart disease, compared to non-vegetarians.

What’s more, when paired with regular exercise and stress management practices, vegetarian diets have been shown to lower blood pressure and cholesterol levels, as well as reverse the accumulation of plaque within blood vessels.

Promotes balanced blood sugar

Well-planned vegetarian diets may reduce your risk of type 2 diabetes by improving blood sugar control and insulin sensitivity.

A recent review of 14 studies found that vegetarians are approximately 25% less likely to develop type 2 diabetes, compared to non-vegetarians.

Additionally, people who already have the condition may experience improved insulin sensitivity and better blood sugar control on a vegetarian diet.

The typically higher intake of whole grains, fruits, and vegetables of those on vegetarian diets seems to play a significant role in diabetes prevention.

More specifically, foods like dark leafy greens and root vegetables that are high in fiber, beta-carotene, vitamin C, and magnesium may have the strongest preventive effects.

Other benefits

Vegetarian diets are associated with several other health and lifestyle benefits, including:

Weight loss. Vegetarian diets are often lower in calories and may promote weight loss more effectively than omnivorous diets.
Support gut health. Vegetarian diets are rich in fiber and health-promoting plant compounds that can increase the growth of healthy gut bacteria, which leads to better digestive function and improved immunity.
May reduce cancer risk. Some studies indicate that vegetarian diets may reduce cancer risk by up to 12%, though more research is needed.
More affordable. High-quality meat and dairy products can be rather expensive. Thus, vegetarian diets may be more affordable.

Though vegetarian diets have many positive attributes, it’s important to remember that no specific result is guaranteed.

Possible drawbacks

For most people, an ovo-vegetarian diet is very safe and healthy. However, you may fall short of obtaining certain essential nutrients if you don’t plan your diet well.

Insufficient protein intake

Eating enough protein is essential for maintaining healthy bones, muscles, organs, skin, and hair.

Many non-vegetarian diets rely on meat and dairy products for protein. As an ovo-vegetarian diet excludes these foods, you need to ensure that you’re getting protein elsewhere.

Eggs, legumes, nuts, and seeds are all great protein options that are ovo-vegetarian friendly.

Vitamins, minerals, and omega-3s

Some of the most common nutrient deficiencies in vegetarian diets include iron, calcium, zinc, omega-3 fats, and vitamins D and B12.

Meat, fish, and dairy products are often a major source of these nutrients in non-vegetarian diets. Therefore, removing them may lead to deficiencies if you’re not careful to replace them with vegetarian alternatives.

Here are a few foods that can provide these nutrients as you transition to an ovo-vegetarian diet:

Iron. Including eggs and plant-based sources of iron like lentils, soybeans, garbanzo beans, brown rice, iron-fortified cereals, dried fruit, pumpkin seeds, and pistachios is a smart way to meet your iron needs.
Calcium. Regularly include foods like white beans, turnip greens, arugula, bok choy, tofu, and calcium-fortified foods in your diet to ensure adequate calcium intake.
Vitamin D. Spending time in the sun is the best way to encourage vitamin D production in your skin. Eggs from pasture-raised chickens, fortified foods, and mushrooms treated with UV light are also good sources.
Vitamin B12. Eggs are a good source of vitamin B12. The same holds true for fortified foods like milk substitutes or nutritional yeast.

Zinc. Whole grains, eggs, nuts, seeds, and legumes are all good sources of zinc that are ovo-vegetarian friendly.
Omega-3 fats. Chia seeds, flax seeds, hemp hearts, and walnuts are great plant-based sources of omega-3 fats. Additionally, eggs from hens that are fed omega-3-enriched feed can provide these healthy fats.

If you find that you’re unable to meet your needs for any of these nutrients through diet alone, consult your healthcare provider or a dietitian about taking supplements.

Vegetarian junk foods

Not all ovo-vegetarian-friendly foods are healthy.

Dairy-free pastries, fried foods, processed vegetarian meat substitutes, as well as sugar-sweetened beverages, cereals, and candies, technically fit an ovo-vegetarian lifestyle but should be consumed sparingly, if at all.

A healthy vegetarian diet emphasizes whole, nutrient-dense foods and limits refined grains, added sugars, heavily refined oils, and other ultra-processed junk foods.

Foods to eat

Though certain foods are restricted on an ovo-vegetarian diet, you have plenty of nutrient-dense options from which to choose.

A well-planned ovo-vegetarian diet is ideally comprised of a variety of whole, plant-based foods, such as:

Fruit: apples, oranges, pears, berries, bananas, pineapple, mango, grapes, avocado
Vegetables: leafy greens, carrots, potatoes, asparagus, turnips, broccoli, cauliflower, cucumbers, radishes, bell peppers, cabbage, tomatoes, summer and winter squash
Grains: rice, corn, quinoa, amaranth, buckwheat, bulgur, barley, oatmeal, pasta, crackers, popcorn, cereals, bread (made without milk or butter)
Legumes: soybeans, tempeh, tofu, miso, lentils, black beans, garbanzo beans, kidney beans, peas, peanuts, pinto beans, navy beans
Nuts and seeds: walnuts, macadamia nuts, pecans, pistachios, almonds, cashews, Brazil nuts, hemp seeds, chia seeds, sunflower seeds, nut butters, flax seeds
Eggs and egg products: whole eggs, egg whites
Dairy substitutes: soy milk, almond milk, oat milk, hemp milk, cashew milk, dairy-free yogurt, dairy-free cheeses
Oils: olive, avocado, walnut, flaxseed, and coconut oils
Beverages: coffee, tea, water, mineral water, non-dairy milks

Keep in mind that just because a food is vegetarian doesn’t mean it’s healthy. To reap the health benefits of an ovo-vegetarian diet, it’s important to focus on whole, minimally processed foods as much as possible.

Foods to avoid

The main foods to avoid on an ovo-vegetarian diet are meats and dairy products, but certain meat-based food additives should be excluded as well.

If you’re transitioning to an ovo-vegetarian diet, avoid the following:

Red meat: beef, lamb, pork
Poultry: chicken, turkey, duck
Fish and shellfish
Dairy: milk, yogurt, cheese, butter
Baked goods: breads and pastries made with milk or butter
Meat- and dairy-derived food additives: gelatin, lard, carmine, casein, whey
Other items: animal-based broths, pâté, fish sauce, certain omega-3 supplements, non-dairy creamer, Caesar dressing

You may find vegetarian alternatives for many of these foods. Still, keep in mind that these substitutes may not always be nutritionally equivalent.

For example, most dairy-free milk alternatives don’t provide the same amounts of protein and minerals as regular cow’s milk. This doesn’t make them a bad option per se, but it’s worth considering if your goal is to build a nutritionally complete vegetarian diet.

Sample menu

Though nutritional needs and dietary preferences may vary, here’s an example of what five days on an ovo-vegetarian diet may look like.

Monday

Breakfast: coconut-chia pudding with frozen berries and walnuts
Lunch: lentil vegetable stew with flax crackers
Dinner: tofu-vegetable stir fry with brown rice

Tuesday

Breakfast: whole-grain toast with braised greens and poached eggs
Lunch: hummus-and-vegetable sandwich wrap with a side of berries
Dinner: quinoa bowl with black beans, nutritional yeast, mixed greens, guacamole, and salsa

Wednesday

Breakfast: green smoothie made with spinach, hemp protein powder, cashew milk, almond butter, bananas, ginger, and avocado
Lunch: egg-salad sandwich on whole-grain bread
Dinner: spicy peanut noodles with edamame, purple cabbage, and cilantro

Thursday

Breakfast: oatmeal with fresh fruit, hemp seeds, and slivered almonds
Lunch: leftover peanut noodles
Dinner: smoky tempeh with roasted vegetables and vegetarian mushroom risotto

Friday

Breakfast: egg-and-vegetable scramble with a side of fresh fruit
Lunch: white bean, kale, and tomato soup with whole-grain toast
Dinner: cauliflower-and-chickpea tacos with cilantro-lime cashew cream sauce

The bottom line

The ovo-vegetarian diet is a type of vegetarianism that excludes all animal products except for eggs.

As long as it’s well planned, this way of eating can provide all the nutrients your body needs and may offer various benefits, including a reduced risk of heart disease and diabetes.

If you plan to transition to an ovo-vegetarian diet, be sure to include a variety of whole grains, legumes, nuts, seeds, vegetables, and fruits to ensure you’re getting the most out of your diet.

Categories: Blog Tags: Tags: an ovovegetarian includes this source of protein in the diet, an ovovegetarian includes this source of protein in the diet., healthy vegan meals, lacto ovo vegetarian, lacto-ovovegetarian, nutrients, ovo diet, ovo lacto semi vegetarian, ovo lacto vegetarian, ovo vegetarian, ovo vegetarian diet, ovo-vegetarian, plant-based diet, veg lacto ovo, Vegan, Vegan Diet, vegan food, vegan lifestyle, veganism, vegetarian diet, vegetarianism, what is a ovo vegetarian, what is an ovo vegetarian

Vegan Leather: What It Is and Why It Belongs in Your Closet

July 17, 2023 No Comments thevegangarden

What’s so great about vegan leather? Only everything. Number one, it’s not made from the skins of dead animals. Plus, it’s eco-friendly—and très chic.

But what is vegan leather?

Vegan leather is often made from polyurethane, a polymer that can be made to order for any designer’s whim. It can also be made from innovative and sustainable materials such as pineapple leaves, cork, apple peels, other fruit waste, and recycled plastic and used to create products that put animal skins to shame.

For example, PETA Business Friend Desserto’s vegan leather is stylish, sustainable, and made of cactus. Yes, you read that correctly! Desserto makes beautiful vegan leather out of cactus. It’s good for the planet, good for animals, and good for your soul.

Stella McCartney is on the growing list of designers who feature only vegan leather in their collections. And no wonder: Vegan leather is versatile. From moto jackets in every cut and color to the perfect little black dress—and even intimate items that are sure to tickle one’s fancy—there’s a vegan leather version.

That’s just for starters. You can also find vegan leather shoes, boots, handbags, billfolds, and seat covers for your car. And if you have deep pockets, several luxury automakers offer vegan leather seating, including Tesla, BMW, Mercedes-Benz, Lexus, and Ferrari.

Not only does vegan leather make you look good, it also makes you feel good because it’s cruelty-free. More than a billion cows, pigs, goats, sheep, alligators, ostriches, kangaroos, and even dogs and cats are cruelly slaughtered for their skins every year. The tails and horns of many of these animals are cut off without painkillers, and some are even skinned and cut apart while still conscious. By contrast, vegan leather offers a killer look without any killing.

Planet Earth loves sustainable vegan leather, too. Turning skin into leather takes loads of energy and a toxic brew of chemicals—including mineral salts, coal-tar derivatives, formaldehyde, oils, dyes, and finishes, some of them cyanide-based. Tannery waste contains water-fouling salt, lime sludge, sulfides, acids, and other pollutants.

So what’s in your closet? Start shedding your skins today with these new and eco-friendly trends from https://thevegangarden.com/‘s recommendations:

Vegan Leather Jackets

Motorcycle jackets are tough, edgy, and always in style.

If you don’t see a vegan label, look for key words like “faux leather,” polyurethane, or “manmade” materials. Check out these hot faux-leather jackets from Zara.

There’s no shortage of fantastic faux-leather looks at ASOS.

Vegan Leather Belts

Cork is the new vegan material on the block—a recyclable, biodegradable, and versatile material, it can be made to look and feel like leather. Corkor makes a great cork belt that has a rustic look that goes well with any pair of pants.

Vegan Wallets

Swap out your old bi-fold wallet for a classic vegan wallet by roandco.

Pixie Mood also offers lots of gorgeous vegan clutches and wallet purses to suit your style.

Vegan Purses

This Circle Crossbody bag made out of Banbū Leather is bold and beautiful. von Holzhausen’s vegan bamboo-based material is truly inspiring, and the company’s mission is to replace all animal-derived leather in the world with humane alternatives.

Ditch cow skin and go for apple peel leather like this purse by Veggani.

Vegan Leather Backpacks

Get yourself a sturdy vegan leather backpack to store the essentials. Urban Expressions offers backpacks in every style, from metallic vegan leather to embroidered.

Check out this backpack featuring microfiber vegan leather by Doshi.

Vegan Messenger Bags

Eve Cork makes messenger bags featuring cork leather in several gorgeous styles.

If you’re a busy professional and always on the run, go for a vegan leather briefcase. Doshi briefcases are slim, strong, and always classy.

All of Jentil’s bags, including this Tote Bag made from cork are available in natural, marble, and black colors.

Vegan Leather Sneakers

Say goodbye to waste and hello to innovative, sustainable fabrics. These sneakers from Good News x H&M are made from Bananatex, a durable and waterproof textile made with fibers from banana plants.

Faux Leather Pants

A mix of trousers and leggings, of course! These vegan leather pants from ASOS are worn best with a sultry sweater for a casual look or a cropped top for a night out.

Vegan Leather Mini Skirt

This Black Vegan Leather Mini Skirt by Delikate Rayne is so stylish that we can hardly stand it. If you really want to stop traffic, we recommend that you wear it with the matching bustier (sold separately). The set is also available in white.

Faux Ostrich Leather Bag

You don’t have to pluck feathers from ostriches to make bumpy leather—this faux ostrich–leather bag by GUNAS New York is vegan and just what you’re looking for.

Vegan Leather Boots

It’s always high time to break out a pair of vegan leather boots by Kat Mendenhall, whether you’re a city slicker or a small-town soul.

Sturdy, waterproof, and long-lasting—the materials in these vegan work boots tick all the boxes.

Categories: Blog Tags: Tags: does vegan leather last, faux leather vegan, healthy vegan meals, is vegan leather durable, is vegan leather expensive, is vegan leather real leather, is vegan leather waterproof, nutrients, plant based leather, plant leather, plant-based diet, plant-based leather, Vegan, Vegan Diet, vegan food, vegan leather, vegan leather meaning, vegan lifestyle, veganism, vegetarian diet, vegetarianism, what does vegan leather mean, what is vegan leather, what is vegan leather made of, what is vegan leather?, what's vegan leather made of, whats vegan leather

Vegan Collagen: What to Know

July 17, 2023 No Comments thevegangarden

Collagen is a protein that your body makes naturally. It’s found in many parts of the body including hair, skin, nails, bones, cartilage, tendons, ligaments, blood vessels, and intestines. It makes your skin more elastic and bones stronger.

As you get older, your body naturally slows down collagen production. When this happens, you may start to see your skin sag and wrinkle. To try to avoid that, some people take collagen supplements. It’s sold in many forms including powders, pills, creams, and injections.

Collagen supplements are usually made from animal products like bone broth using pigs, beef, and fish. But as more people cut back on or eliminate animal products, vegan collagen has become popular. There’s not much research on vegan collagen and its benefits or risks, though.

Can Collagen Be Vegan?

Being a vegan means that you don’t eat anything that came from an animal, include meat, fish, poultry, eggs, dairy products, and even honey. Being a vegetarian is a less strict approach. And other people emphasize plant-based foods without necessarily becoming vegan or vegetarian.

Some scientists say that they’re able to genetically modify things like yeast and bacteria to create animal-free “vegan” collagen. Others are working on ways to bio-engineer it. But more research is needed on whether it delivers the same type of results as animal-based collagen products. So you have to keep reading in https://thevegangarden.com/ for know all the information about it.

Plant-Based Support for Collagen

When your body makes collagen, it needs nutrients to help with that process. Experts generally recommend prioritizing nutrients from food instead of dietary supplements.

If you’re vegan, there are things you can eat to boost your body’s ability to naturally produce more collagen. Your body also needs foods high in nutrients like vitamin C, zinc, and copper to boost the production.

Plant foods that can help with this include:

Beans
Oranges
Red and green peppers
Tomatoes
Broccoli
Whole grains like rice, corn, and wheat
Nuts

Nutritionists suggest you get five to nine servings of fruits and vegetables to meet your body’s needs.

Also, make it a habit to wear sunscreen every day. This can stop ultraviolet rays from the sun from breaking down the collagen in your skin. Use a “broad spectrum” sunscreen that has at least SPF 30 with zinc oxide or titanium dioxide listed in the ingredients. It also helps to stay hydrated so your skin looks its healthiest.

How to Choose Vegan Collagen

If you’re considering buying vegan collagen at your local drugstore or online, be sure to:

Research the company’s website.
Look up the active ingredients they use.
Be skeptical of any claims that may sound too good to be true.
Don’t take more than the suggested amount.

Tell your doctor about any supplements you take, and why. If you’re having problems with your skin and hair, consult a dermatologist for a diagnosis and a treatment plan.

The FDA does require supplement makers to use good manufacturing practices, but it doesn’t regulate dietary supplements that same way it does prescription medications. If you do take vegan collagen and have a bad reaction, tell your doctor as you would with any supplement or other product.

Categories: Blog Tags: Tags: bovine collagen peptides vegan, bovine collagen vegan, can collagen be vegan, collagen vegan, collagen vegetarian, does vegan collagen work, healthy vegan meals, how do vegans get collagen, how to get collagen as a vegan, is bovine collagen vegan, is collagen vegan, is collagen vegetarian, is there vegan collagen, nutrients, plant based collagen, plant based collagen vs animal collagen, plant collagen vs animal collagen, plant-based diet, vegan collagen, vegan collagen peptides, vegan collagen vs animal collagen, Vegan Diet, vegan food, vegan lifestyle, vegan sources of collagen, veganism, vegetarian collagen, vegetarian diet, vegetarianism, what is vegan collagen

What Is the Alkaline Diet, and Is It Safe?

July 16, 2023 No Comments thevegangarden

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.

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.

Categories: Blog Tags: Tags: alkaline diet, all-around good, chemistry-based truth, eart-healthy, easy-to-follow, eating foods, fad diets, fruits, good-for-you-foods, grains, health benefits, healthy eating pattern, healthy vegan meals, high nutritional value, labor-intensive, lose weight, low-processed, make healthy, naturally acidic, naturally alkaline, nutrients, nutritional needs, nutritious foods, plant proteins, plant-based diet, unprocessed foods, Vegan, Vegan Diet, vegan food, vegan lifestyle, veganism, vegetarian diet, vegetarianism, veggies, weight loss-friendly, whole foods

What Is Animal Testing?

July 16, 2023 No Comments thevegangarden

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 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.

Categories: Blog Tags: Tags: animal experimentation, animal testing, animal testing articles, animal testing cruelty, animal testing facts, animal testing is cruel, animal testing issues, animal testing should be banned, animal testing statistics, articles on animal testing, how does animal testing work, how many animals die from animal testing, plant-based diet, sad animal testing, should animal testing be banned, statistics on animal testing, Vegan, Vegan Diet, vegan food, vegan lifestyle, veganism, vegetarian diet, vegetarianism, what does animal testing mean, what is animal testing, whats animal.testing, why animal testing is bad, why animal testing should be banned, why is animal testing bad

6 Science-Based Health Benefits of Eating Vegan

July 13, 2023 No Comments thevegangarden

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.

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.

Categories: Blog Tags: Tags: antioxidants, benefits of a vegan diet, benefits of being vegan, benefits of vegan diet, calcium, eating vegan, fiber, folate, food vegan diet, fresh fruits, healthy vegan meals, iodine, is being vegan good for you, is being vegan healthy, is it healthier to be vegan, is vegan food healthy, is vegan healthy, is veganism healthy, legumes, magnesium, niacin, nutrients, plant-based diet, potassium, riboflavin, selenium, Vegan, vegan benefits, Vegan Diet, vegan diet benefits, vegan diets, vegan food, vegan lifestyle, veganism, vegetables, vegetarian diet, vegetarianism, vitamin B12, vitamin B2, vitamin D, vitamins A, vitamins C, vitamins E, zinc

The 18 Best Protein Sources for Vegans and Vegetarians

July 13, 2023 No Comments thevegangarden

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.

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.

Categories: Blog Tags: Tags: artichokes, asparagus, B vitamins, bananas, better-regulated blood sugar levels, blackberries, broccoli, Brussels sprouts, cherimoyas, complex carbs, decrease cholesterol levels, diabetes, East Asian cuisine, excess body weight, fiber, folate, guava, health benefits, healthier heart, healthy vegan meals, heart disease, high protein veg food, high protein vegan foods, high protein vegetarian food, high protein vegetarian foods, high-protein foods vegetarian, iron, lack sufficient protein, lower blood pressure, manage blood sugar, manganese, meatless diet, mulberries, nectarines, nutrients, phosphorus, plant foods, plant sources, Plant-Based Diets, plant-based protein, potassium, potatoes, processed plant foods, protein rich food, protein rich food veg, protein-rich foods vegetarian, reduce belly fat, selenium, South Asian food, spinach, sweet potatoes, Vegan, Vegan Diet, vegan diets, vegan food, vegan lifestyle, vegan protein, vegan protein sources, vegan sources of protein, veganism, vegetarian diet, vegetarian diets, vegetarian protein sources, vegetarianism, zinc

Best Vegan Chocolate Bars UK

July 12, 2023 No Comments thevegangarden

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.

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

Categories: Blog Tags: Tags: bars vegan chocolate, best vegan chocolate, best vegan chocolate bars, chocolate treat, dairy free, dairy-free chocolate, gluten free, gluten-free, Hazelnut Chocolate Bar, plant-based chocolate, plant-based chocolate bars, plant-based chocolate brands, plant-based diet, popping candy, rice milk, soya free, sustainable cocoa, Vegan, vegan chocolate, vegan chocolate bars, vegan chocolate brand, vegan dark chocolate, Vegan Diet, vegan food, Vegan Hazelnut, vegan lifestyle, vegan products, Vegan Smooth, Vegan Society, vegan version classic Kit Kat, vegan-certified, vegan-friendly chocolates, vegan-friendly flavours, veganism, vegetarian diet, vegetarianism