20
Jul, 2023
Most Vegan-Friendly Countries in the World

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

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

Most Vegan-Friendly Countries in the World

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.

19
Jul, 2023
What to know about lacto-ovo-vegetarian diets

What to know about lacto-ovo-vegetarian diets

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.

19
Jul, 2023
Ovo-Vegetarian Diet: A Complete Guide and Meal Plan

Ovo-Vegetarian Diet: A Complete Guide and Meal Plan

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.

Ovo-Vegetarian Diet: A Complete Guide and Meal Plan

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.

17
Jul, 2023
Vegan Leather: What It Is and Why It Belongs in Your Closet

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

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.

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

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.

17
Jul, 2023
What Is Vegan Collagen?

Vegan Collagen: What to Know

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.

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.

What Is Vegan 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.

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.

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

What Is the Alkaline Diet, and Is It Safe?

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

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

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

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

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

What is the alkaline diet?

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

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

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

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

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

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

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

What Is the Alkaline Diet, and Is It Safe?

Should I try the alkaline diet?

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

DiMarino considers the pros and cons.

Pro: Alkaline foods are generally healthy choices

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

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

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

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

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

Con: You may miss out on protein and other nutrients

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

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

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

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

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

The U.S. Department of Agriculture recommends:

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

Con: The alkaline diet can be intensive and costly

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

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

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

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

Seeing the results

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

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

Should I talk with a doctor about the alkaline diet?

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

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

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

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

16
Jul, 2023
What Is Animal Testing?

What Is Animal Testing?

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

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

What Is Animal Testing?

What types of animals are used?

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

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

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

What’s wrong with animal testing?

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

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

What’s the alternative?

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

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

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

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

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

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

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

Are animal experiments needed for medical progress?

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

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

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

Vegan Makeup Products From Cruelty-Free Brands

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

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

Vegan Makeup Products From Cruelty-Free Brands

Milani

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

Too Faced

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

Tarte 

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

Urban Decay

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

wet n wild

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

Lush

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

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

Vegan Makeup Brands (100% Cruelty-Free)

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

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

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

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

Vegan Makeup Brands (100% Cruelty-Free)

Specific Vegan Makeup and Beauty Guides

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

How Can I Tell if Products Are Cruelty-Free? 

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

What does vegan mean?

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

What does cruelty-free mean?

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

What About Parent Companies?

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

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

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

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

Leaping Bunny Certified

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

PETA Certified Cruelty Free

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

Unofficial Cruelty-Free Logos

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

100% Vegan and Cruelty-Free Makeup Brands 

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

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

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

Cruelty-Free Brands With Vegan Options 

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

100% Cruelty-Free

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

Cruelty-Free Brand but Parent Company Tests on Animals

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

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

Best Drugstore Brands With Vegan Options

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

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

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

Which Mainstream Beauty Brands Are Cruelty-Free?

Is Cover Girl Cruelty-Free?

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

Is L’Oreal cruelty free?

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

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

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

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

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

Is CeraVe cruelty free?

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

Is Cetaphil cruelty-free?

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

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

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

Is Nars cruelty-free?

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

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

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

Is Aveeno cruelty-free?

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

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

6 Science-Based Health Benefits of Eating Vegan

Vegan diets offer a range of health benefits.

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

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

A vegan diet is richer in certain nutrients

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

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

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

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

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

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

Yet, not all vegan diets are created equal.

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

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

Eating vegan can help you lose excess weight

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

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

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

Findings include:

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

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

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

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

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

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

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

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

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

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

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

6 Science-Based Health Benefits of Eating Vegan

Lower risk of diabetes complications

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

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

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

Going vegan may protect against certain cancers

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

Benefits of eating more plant foods

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

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

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

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

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

Benefits of avoiding meat

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

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

Effects of avoiding dairy

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

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

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

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

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

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

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

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

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

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

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

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

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