Is vegan protein really as effective? We asked an expert

From mensfitness.co.uk

Want to eat less animal products but don’t know if you can get enough protein? We asked an expert how effective vegan protein options really are

Nowadays there are so many different protein options available, it can be difficult to know which to choose. On the up side, the various alternatives mean it’s becoming increasingly easy to ensure you’re getting enough protein, all the while avoiding animal products. But there is still a debate on whether you can achieve the same results on vegan supplements and food alternatives.

According to expert nutritionist, personal trainer and Men’s Health business owner, Joshua Clamp, you can get equivalent gains on a vegan diet, but you need to put a little more effort into making sure you’re having what you need.

“When it comes to the actual protein of food, vegan foods or plant foods – it’s the whole diet context that matters,” says Josh. “An individual food may have less protein or may be less bioavailable, so you need to be more careful that you’re matching your protein sources and getting enough of all your essential amino acids.”

“You can do it – it’s manageable, and it produces the same results if you do it effectively. You just need to put more care into it.” But what about when it comes to protein supplements on a vegan diet? Are they as effective? We found out.

Are vegan protein supplements as effective as animal proteins?

“They’re both very effective,” says Josh. “Whey is marginally more effective at increasing muscle protein synthesis than soy, due to its amino acid profile. However, increases in lean mass can be seen with both soy and whey, particularly in the short term – and when overall protein intake is adequate (when combined with resistance training); this means it’s still a good option for vegans.”

“I think whey as a gold standard is a good quality protein,” he says. “Obviously you can get different kinds of whey – you can get whey concentrate, whey isolate, (which is basically more refined versions of the same protein, meaning it has a bigger impact) – and you have the same thing with soy.”

“People can argue about the specific amino acid profile or bioavailability, but when you look at the actual protein matched randomized control trials, the results are the same as long as you’re matching the total protein that you are taking,” says Josh. “Maybe it needs a slightly higher portion of the soy protein, but we’re talking grams! It has the same effect in terms of the outcome.”

But what about results within vegan protein? “Within that there’s a spectrum,” says Josh. “If you are breaking it down in terms of other plant proteins, the quality of that protein reduces slightly. You may find pea protein or hemp protein separately, but if you have them together they complement each other in terms of their amino acid profiles,” he explains.

“That’s often why in history you see some kind of pulse or bean with rice or a grain across many cultures and cuisines – you have a grain protein which lacks some amino acids, and a bean protein which lacks different amino acids – but together they make a complete protein,” he explains.

And what about soy – is it healthy?

There have been some murmurs that you should be careful how much soy you have, and that it can contain lots of hormones. But is there any truth to this? “Too much of anything can be a bad thing,” says Josh. “[You can have] too much water!”

“In terms of the amount that people eat generally, whether it’s soy protein, tofu, seitan, or soybeans, the amounts of phytoestrogens that you’re taking in are negligible – so small that they’re not gonna have a real physiological impact,” reassures Josh.

“Yes, they are present, and yes, if in particular circumstances where someone is consuming a lot and they have a particularly high sensitivity, or there’s other factors at play, then it might be worthwhile not having loads – but that’s not to say that it’s bad because soy contains phytoestrogens,” he says.

“The whole narrative of which I’ve heard so many times that soy gives you man boobs is a load of rubbish!”

https://mensfitness.co.uk/features/vegan-protein/ 

How veganism affects friendship – study

From life.liga.net

Researchers have identified three main types of conflicts that people encounter when choosing a vegan diet 

Choosing a vegan lifestyle can affect not only nutrition but also social relationships. A study by Concordia University showed that eating habits sometimes become a source of tension in communication and relationships. This was reported by writes Earth.com.

Researchers analysed how choosing veganism affects social relationships. The study examined the experiences of vegans in their relationships with family, friends, and even members of their own community.

The study, led by Aie Aboelien, a former Concordia University graduate student, analysed the experiences of vegans in various social contexts. It used interviews, observations at festivals and events, and materials from blogs, media, and social networks.

The results showed that eating habits are often a source of conflict: even ordinary topics, such as family meals or choosing a restaurant, can turn into difficult conversations and cause stress.

Researchers have identified The three main types of conflicts that vegans face:

                                                                                                  Illustrative photo: Freepik

• First It's related to shared activities – family dinners or social gatherings. When one person changes their diet, others have to adjust their culinary habits. This sometimes creates tension or leads to vegans being considered "difficult."

• Second This arises within the vegan community itself. Newcomers often turn to experienced vegans for advice. However, disputes sometimes arise about what food is truly vegan or how vegans should interact with people who do not adhere to this lifestyle. This can be confusing for newcomers. Strict rules can also deter those who are just starting to become interested in veganism.

• Third Regarding the market: most supermarkets and restaurants are geared towards animal products, so finding vegan alternatives can be challenging and frustrating.

How Vegans Cope With Social Pressure

In addition, researchers have found that vegans use different approaches to overcome difficulties in social situations. Some explain their decisions to their loved ones so that they better understand their motives. Others adapt discreetly – for example, by bringing their own food to gatherings or preparing it in advance to be able to participate in joint events.

Some vegans also avoid situations where animal products are present. This helps to reduce conflict, but at the same time limits shared experiences. Another strategy is compromise: some individuals who identify as vegan will occasionally consume non-vegan foods in social circumstances to avoid arguments.

WHY THIS IS IMPORTANT

• Veganism is becoming an increasingly popular lifestyle worldwide. People are giving up animal products for ethical, environmental, or health reasons. According to international studies, the proportion of people who follow a plant-based diet or try to reduce their meat consumption is growing every year, especially among young people.

https://life.liga.net/en/istoriyi/news/how-choosing-veganism-affects-friendships-and-shared-events

Vegan Beauty Used to Be Cool. Now, It’s Struggling to Survive

From allure.com

By Elizabeth Gulino

Until somewhat recently, it was considered cool to curb your consumption of animals. What happened? 

It seems like nobody wants to be vegan anymore. In 2024, Americans ate 7 percent more meat than they did before 2020; sales of vegan meat substitutes are declining; vegan restaurants in New York City, once a kale-based mecca, are closing left and right; celebrities like Miley Cyrus, Anne Hathaway, and Lizzo have vocally abandoned their veganism within the past five years. Slowly but surely, the once popular plant-based lifestyle is in flux—and that includes beauty products.

Until somewhat recently, it was considered cool to curb your consumption of animals, whether you were eating them or putting them on your face. It showed how healthy and eco-conscious you were (generally speaking, animal byproducts contribute significantly to greenhouse gas emissions). In the 2010s, vegan cuisine became a hit, and plant-based beauty boomed alongside it; between 2013 and 2018, vegan cosmetic launches increased 175 percent globally. The Economist went so far as to dub 2019 “the year of the vegan.”

While some research suggests that the vegan beauty market is still growing, it doesn’t exactly feel that way right now. Avoiding animal-derived ingredients, should you want to, has always taken a little bit of work, but it became much easier during veganism’s peak in the 2010s. These days, you’ll need to roll up your sleeves again. In the 2026 aisles of beauty retailers, products with animal-derived ingredients are everywhere: Many lip balms and hand creams contain lanolin, an emollient derived from sheep’s wool. Beeswax is commonly used in lip products and mascara, which also typically contains fish-scale-based guanine. Gelatine, keratin, and carmine (a dye made from crushed-up bugs that gives many red eye shadows their vibrancy) are all likely to appear on a given hair, skin, or makeup product’s ingredient label.

Sure, there are plenty of fully vegan brands out there—Hourglass, Haus Labs, Byoma, and E.L.F., to name a few—but some of them have been struggling lately. Bite Beauty shuttered in 2022, just one year after removing all animal-derived ingredients from its products. Milk Makeup, which has been 100 percent vegan since 2018, is currently experiencing “tanking” sales, according to a recent Puck report. (Allure reached out to Milk for comment and did not hear back.) We can’t say that either of these cases is specifically caused by consumer disinterest in all-vegan formulas, but the correlation is there.

“I just don't know if vegan is a top priority anymore for consumers."

So what changed? Why don’t people seem to care anymore if there are bugs in their eye shadow or crushed cow hooves in their shampoo?

For one, beauty buyers these days seem to care less about environmental impact and more about product performance. Take Glossier: In early 2023, the brand reformulated its cult-favourite salve, Balm Dotcom, to be vegan by replacing beeswax and lanolin with synthetic ingredients and castor jelly. Within a year, its fans had lodged so many complaints that the brand put the original, non-vegan formula back on the shelves in spring 2024. When we asked Glossier for more information on why it reverted, it declined to comment but pointed to a 2024 promotional video of its employees reading mean comments about the reformulation.

Something similar happened with The Body Shop. In 2021, the company pledged that it would have an entirely vegan product lineup by the end of 2023, something the brand described as a sustainability effort at the time. Although the brand achieved its goal, it has since re-introduced non-vegan products, like the Spa of the World Kukui Body Cream, which contains beeswax. The Body Shop never officially announced its retreat, but it did tell The Vegan Society in August 2025 that it brought back a selection of non-vegan products as a response to consumer complaints: “The feedback included the removal of non-vegan ingredients, such as beeswax and honey, impacted our customers’ enjoyment of some of our products.” Allure reached out to The Body Shop for comment and did not receive a reply.

“There appear to be two main culprits for this: conservatism and the economy.”

Cosmetic chemist Amanda Lam describes this trend as a swing of a pendulum. “I just don't know if vegan is a top priority anymore for consumers,” she tells Allure. And they can tell the difference when their favourite products are reformulated to be vegan because they do, in fact, perform differently. “It's hard to replicate nature, regardless if it's coming from an animal or if it's coming from a plant,” she says. “You may be able to achieve the same texture and appearance of lanolin, for example, but you may not have the same spreadability, you may not have the same melting point.”

On the flip side, animal-derived ingredients have become buzzy in and of themselves; they’re seeing notable year-over-year growth, according to Spate’s 2026 Trend Report. You’ve likely heard celebrities, influencers, editors, and everyday consumers alike touting the magic of PDRN, an ingredient derived from salmon DNA (the “salmon sperm facial,” if you will). Similarly, beef tallow, lobster shell protein, honey, collagen (which usually comes from the bones of pigs, cows, or fish), and colostrum (the milk a cow produces right after giving birth) are all having a moment, despite the fact that some of them have… well, let’s call it questionable efficacy.

There appear to be two main culprits for this: conservatism and the economy. During the pandemic, right-wing political figures, namely Robert F. Kennedy Jr., sowed mass distrust in science, medical institutions, and doctors (many of whom will tell you that plant-based diets are better for your health). And, of course, after Donald Trump started his second term last year, Kennedy became our Department of Health and Human Services secretary and has since re-imagined the government-issued food pyramid to prioritize meat-eating (he abides by a “carnivore diet” himself). All the while, Kennedy’s “Make America Healthy Again” campaign has trickled down to everyday Americans alongside the content of mommy bloggers and influencers who now rave about things like the (unproven) powers of raw milk and the “dangers” of the chemicals in sunscreen.

"Virtue is a tricky thing to commodify."

By Kennedy’s increasingly popular mindset, abiding by a plant-based lifestyle became “woke.” Other “woke” things, according to Kennedy (who is not and has never been a doctor), include preventative health measures like cancer screenings. This has all helped pave the way for a renewed obsession with animal products in general, like whey protein (you guessed it: not vegan), which food companies have recently worked into every product imaginable, including but not limited to ice cream, waffles, mac n’ cheese, and even seltzer.

Besides an apparent rise in “anti-wokeness,” we can’t forget about the ever-rising cost of living. The prices of groceries and utilities have all steadily grown in the past four years, but wages have not kept pace. And while veganism isn’t inherently more expensive than other lifestyles, it can cost you more time and effort depending on where you live and what access you have to plant-based products and establishments. It makes sense that people would choose the path of least resistance when their resources are that much more precious.

While it seems like consumers are turning away from vegan products, they apparently still want to spend their money on brands that mirror their morals. Of 15,000 people surveyed globally by Edelman, eighty-four percent of people said they need to share values with a brand to use it. Those same consumers tend to look for brands that are cruelty-free (meaning they don’t test on animals), socially involved, and culturally relevant. Veganism seems to be losing its capital as a value for many Americans.

Someday, the pendulum Lam described could swing back, and vegan beauty will boom again. But virtue is a tricky thing to commodify. And some might very reasonably prefer natural products like crushed up bugs, wool oils, and beeswax to their synthetic chemical or petroleum-based vegan alternatives. Maybe it all comes down to animal instinct.

https://www.allure.com/story/what-happened-to-vegan-beauty-brands?utm_source=yahoo&utm_medium=syndication&mbid=synd_yahoo_rss

Is the Low Fat Vegan Diet Missing Key Health Benefits?

From plantbasednews.org

Cutting back on fat could mean missing out on the full health power of your veggies 

For years, many plant-based eaters have embraced the low fat vegan diet as the gold standard for heart health, weight control, and disease prevention. But what if cutting fat too far means leaving powerful nutrients on the table?

That’s the question posed by Mic the Vegan, who recently revisited the science behind ultra-low-fat plant-based eating. Known for breaking down complex nutrition studies for a broad audience, Mic explains that while low-fat vegan diets have historical and scientific backing, new research has made him reconsider whether they may unintentionally reduce absorption of key fat-soluble compounds.

“I’ve eaten low-fat vegan diets in the past, been down at 10 percent or less calories,” he says. “Based off some recent studies that I’ve been exposed to, I thought, let’s explore this.”

The history and logic behind going very low fat

Even a small drizzle of healthy fats, like olive oil, can dramatically increase nutrient absorption from vegetables - Media Credit: Adobe Stock

The ultra-low-fat approach, often around 10 percent of calories from fat, gained traction online between 2012 and 2015. It also has scientific roots. Mic points to populations like the Tarahumara and Okinawans, as well as physicians such as Dr Neal Barnard and T. Colin Campbell, who have supported lower fat intakes.

The logic is straightforward: saturated fat raises LDL cholesterol, and high LDL increases heart disease risk. There is also the common belief that “the fat you eat is the fat you wear.”

But Mic notes that not all fat is saturated. And weight gain ultimately comes down to calories. “It’s pretty obvious that at a calorie deficit, regardless of macronutrient ratio, you’re going to lose weight,” he says.

Still, the bigger issue, he argues, may not be weight or cholesterol, but nutrient absorption.

Carotenoids, fat, and what you might be missing

Carotenoids such as beta-carotene in carrots and lycopene in tomatoes are fat-soluble compounds. They require fat in the digestive tract to form micelles, which allow them to be absorbed into the bloodstream.

A common narrative in low-fat circles has been that even a gram or two of fat is enough. Mic says he remembers hearing that “even like a gram of fat is going to let you absorb as much fat soluble stuff as you possibly would need.”

But he adds, “I can’t find a reference for that.”

Research suggests that while three to five grams of fat may ensure “sufficient” absorption, sufficient does not mean optimal. In one salad study, adding canola oil significantly increased carotenoid absorption compared to fat-free salad, which he describes as “basically flatlined carotenoid sadness.”

Another study compared tomato and carrot meals with and without avocado. The difference was dramatic. “We’re just seeing a huge difference in absorption,” he says. “Like a disturbingly large amount, a gargantuan difference.”

The avocado provided about 23 grams of fat, roughly three-quarters of a large avocado. Even half an avocado substantially boosted absorption.

For those investing heavily in high-antioxidant foods, this has implications. Mic suggests someone avoiding fat might need to eat “like seven, eight carrots instead of one” to achieve similar absorption as someone including some fat.

Lycopene and prostate cancer risk

Adobe StockFat helps the body absorb lycopene, the antioxidant in tomatoes linked to reduced prostate cancer risk

The stakes are personal for Mic. Prostate cancer runs in his family. Lycopene, the antioxidant abundant in tomatoes, has been linked to a lower risk of prostate cancer.

He notes that research shows “about a 30 percent lower risk of prostate cancer with high lycopene intake.” Given that connection, he questions whether strict fat avoidance could reduce the protective potential of plant foods.

“I wouldn’t want to throw away, you know, four times more lycopene than I need to because I’m super obsessed with dodging fat,” he says.

Carotenoids may also play a role in cardiovascular protection. He cites research finding a 76 percent lower risk of atherosclerotic cardiovascular disease among those with the highest skin carotenoid levels.

“You want to absorb it,” he says.

Does the type of fat matter?

Not all fats perform equally. Studies comparing saturated fat to monounsaturated fats found that butter underperformed compared to plant oils such as canola and soybean oil when paired with salads.

“Saturated fat is worse,” Mic says plainly.

Interestingly, smaller amounts of fat – around three grams – performed nearly as well as higher amounts in some trials. Emulsified fats, such as those found in mayonnaise or blended dressings, may further enhance absorption. One study suggested a 40 percent increase in carotenoid absorption with emulsified fat.

Whole food sources appear effective, too. While avocado oil slightly outperformed whole avocado in one trial, half an avocado still significantly improved beta-carotene and lycopene absorption.

What about other antioxidants?

Carotenoids are not alone. Some polyphenols also benefit from fat. Mic explains that “curcumin from turmeric as well as quercetin … and resveratrol in grapes all do a bit better with fat.”

However, not all antioxidants behave the same way. Anthocyanins, the pigments in berries and purple foods, “just don’t care if they have more fat,” he says.

Overall, he concludes, “it appears that all carotenoids and quite a few polyphenols will be more absorbed with fat.”

So, are low fat vegans wrong?

Mic does not dismiss the low fat vegan diet outright. He acknowledges that some people thrive on it, including those managing conditions like Type 1 diabetes.

Instead, he frames the issue as one of optimization rather than ideology. “You have to be including some fat to really be getting your money’s worth in terms of carotenoids, really getting that disease fighting power of carotenoids,” he says.

He suggests that even a small amount, perhaps three grams of emulsified oil or a blended nut-based dressing, could make a meaningful difference.

Rather than focusing strictly on macronutrient targets, he now emphasizes low saturated fat while including whole food plant fats. “I personally land in like a low saturated fat whole food fat emphasis as opposed to trying to hit a certain macronutrient target,” he says.

For those committed to a low fat vegan diet, the takeaway may not be to abandon it, but to rethink how low is too low, especially when it comes to unlocking the full disease-fighting power of plants.

You’ll find more videos about vegan health, science, and nutrition on Mic the Vegan’s YouTube channel.

https://plantbasednews.org/lifestyle/health/low-fat-vegan-diet-health-benefits/

Oat Milk Is Winning the $13 Billion War Over Your Morning Coffee

From vegnews.com 

Plant-based demand is helping the coffee creamer industry skyrocket, with the global market projected to approach $13 billion by 2035

It's been more than 75 years since the first coffee creamer hit store shelves, and it’s still a staple in many people’s daily coffee routine. But lately, the category has been experiencing serious growth—largely driven by rising demand for plant-based options.

In fact, according to a report from Future Market Insights (FMI), the global market could reach nearly $13 billion by 2035. For context, it was valued at nearly $6 billion in 2025. The market research platform says growing demand for plant-based foods and functional nutrition are two key factors driving the creamer market’s growth.

“This evolution is spearheaded by a rejection of traditional dairy in favour of oat, almond, and coconut bases, alongside the integration of ‘superfood’ ingredients like MCT oil, collagen, and adaptogens,” reads a press release.

North America is one of the biggest markets for vegan creamers, which isn’t surprising considering Americans have long been fans of adding creamer to their coffee. In fact, a 2024 survey from Drive Research found that 77 percent of Americans add either milk or creamer to their coffee.

The study also observed that interest in vegan creamers is rising. Preferences for oat milk, for example, have grown by 90 percent since the platform’s previous survey in 2022, while preferences for almond milk have increased by 71 percent.

                                                                                          Grandbrother's Images | Canva

Young coffee drinkers and café culture reshape the creamer market

However, according to FMI, India is currently leading the market for non-dairy creamers. This is largely because the country is seeing surging coffee demand among younger generations. China, too, is experiencing a boom in the dairy-free creamer market.

Senior analysts at the research firm note that café culture is also helping drive global growth. As coffee chains get more creative, consumers want to recreate those drinks at home. Recently, for example, Starbucks announced a new spring menu with several veganizable options, including a Toasted Coconut Cream Cold Brew and an Iced Ube Coconut Macchiato.

Dairy-free brands have also spotted the trend and are consistently launching new creamers. In 2025, for example, Oatly rebranded its creamers with new carton packaging.

Oatly

“Oatly Oatmilk Creamers are designed for people who are looking for a sweeter, bolder, and more indulgent coffee experience, especially at-home—whether they’re adding a dash into a French press, pour-over, or really any type of coffee,” Malia Killings, creative director and design director at Oatly North America, told VegNews at the time. 

Echoing FMI’s findings, she added: “We’re seeing demand for personalized coffee experiences grow, especially among the next generation of coffee drinkers who prefer a wide array of unique flavour options. Oatly’s Oatmilk Creamers offer those consumers endless possibilities for crafting customized coffee creations.”

Want to get in on the dairy-free creamer hype? Find some of our top picks here.

https://vegnews.com/vegan-creamer-market-boom