This Everyday Plant Food May Do More For Your Health Than You Think

From plantbasednews.org

If you eat enough of it, that is 

Many people following plant-forward and vegan diets think they’re doing reasonably well when it comes to healthy eating. Plenty of vegetables. Some whole grains. Maybe a handful of mushrooms tossed into a stir-fry every now and then. But according to new research highlighted by Plant Based Science London, that casual approach may be falling far short. When it comes to the health benefits of mushrooms, the difference between “some” and “enough” appears to matter far more than we realised.

Plant Based Science London is known for its clear, research-driven YouTube videos that break down complex nutrition studies into practical takeaways. In a recent video, the channel dives into emerging evidence showing that mushrooms can support cardiometabolic health and immune defence – but only when eaten in meaningful amounts. The problem? Most people aren’t even close.

What the research looked at

Research suggests mushrooms may support heart health and immune defence when eaten regularly and in sufficient, cooked amounts - Media Credit: Adobe Stock

Researchers analysed 22 human studies to better understand how mushroom intake affects measurable health outcomes. These included markers of immune function, metabolic health, and cardiovascular risk.

The findings are striking not only because of the benefits observed, but also because participants did not make major changes to their diets or lifestyles. Mushrooms were simply added to what they were already eating.

Among the most consistent results was a reduction in triglyceride levels when mushrooms became part of participants’ regular diets.

Why triglycerides matter, even on a plant-based diet

High triglycerides are often associated with diets high in refined carbohydrates, excess calories, or alcohol. But they can also be a frustration for people eating mostly plant-based foods.

This finding feels especially relevant; reductions in triglycerides appeared “when mushrooms were added to participants’ regular diet without major lifestyle changes.” That matters because elevated triglycerides are a known risk factor for heart disease and metabolic dysfunction.

In other words, mushrooms may offer a simple, food-based tool for improving lipid markers, something many plant-based eaters actively work to manage.

A boost to the body’s first line of immune defence

Adobe StockRegular mushroom intake has been linked to lower triglyceride levels and increased IgA, a key marker of the body’s first line of immune defence

Even more compelling is what the studies show about immune health. Several trials reported increases in salivary immunoglobulin A, or IgA, after regular mushroom intake.

Salivary IgA is the first line of defence against respiratory tract infections such as pneumonia and influenza. IgA plays a key role in mucosal immunity, helping block pathogens before they enter the bloodstream.

IgA works through a process called immune exclusion where it binds to pathogens and toxins, preventing them from adhering to and penetrating mucosal surfaces and entering your bloodstream.

In short, higher IgA levels mean a stronger barrier against infection at the mouth, gut, and airways.

How much we’re eating versus how much we need

This is where the gap becomes impossible to ignore. Experimental doses in the studies ranged from 13 to 300 grams of mushrooms per day. Meanwhile, average mushroom consumption in the US is just four grams per day, roughly 1.5 kilograms per year.

To put that into perspective, 100 grams of cooked mushrooms equals about half a cup of white button mushrooms. The highest doses studied would be closer to one cup cooked, or roughly 14 mushrooms.

One study followed 24 healthy volunteers who consumed 100 grams of blanched white button mushrooms daily for one week. The results were dramatic. Their IgA secretion rate rose by 53% in just one week and 56% in week two compared to baseline.

The researchers concluded that because IgA is critical for gut and airway defence, this suggests mushrooms can meaningfully strengthen immune protection – if eaten in sufficient quantities.

Safety, cooking, and practical takeaways

Importantly, the review found no evidence of harm. The study notes, “No evidence indicated negative effects of consuming mushrooms on any outcome of interest.”

Mushrooms should never be eaten raw due to agaritine, a potentially carcinogenic compound. Cooking significantly reduces this risk, making cooked mushrooms the clear choice.

So how much should we aim for? Based on the research, the sweet spot appears to be between half a cup and one cup of cooked mushrooms per day to unlock the full range of mushroom health benefits.

For a food that’s affordable, versatile, and already familiar, the takeaway is simple. Mushrooms aren’t just a garnish. When eaten in the right amounts, they may play a meaningful role in supporting heart health, immune defence, and overall metabolic well-being.

https://plantbasednews.org/lifestyle/food/everyday-plant-food-for-your-health/

The 31 words that can no longer be used on Vegan products, according to the EU: “Burgers” & “Sausages” saved

From en.protothema.gr

The vegan...“gyro” and the labelling of many other products led the EU to ban companies from using certain words on plant-based products

Takeawaysby Protothema AI

• The European Union has banned 31 words on vegan product packaging, including terms like "steak" and "liver".
• The EU aims to support farmers by protecting names associated with meat products.
• Terms like "burger" and "sausage" will remain allowed for vegetarian and vegan foods.
• A three-year transitional period is granted for producers to adapt to the new labelling rules.
• The agreement still requires formal approval and a final vote in the European Parliament.

The European Union has banned 31 words on vegan product packaging, aiming—according to the EU—to support farmers who now hold protected names such as “steak” and “liver,” among others.

EU lawmakers agreed to prohibit the use of names associated with meat, such as “steak” and “bacon,” for vegetarian and vegan foods, but terms like “burgers” and “sausages” will remain allowed. On March 5, the EU reached a compromise regarding rules for food labelling, although critics argue that the legislation introduces unnecessary complexity.

The 31 Words Banned for Vegan Products

The EU has agreed to prohibit vegetarian and vegan foods from using the following terms:

beef, veal, pork, poultry, chicken, turkey, duck, goose, lamb, sheep, mutton, goat, chicken drumstick, fillet (veal), sirloin, flank, pork fillet, steak, ribs, shoulder, shank, rib chop, wing, breast, liver, thigh, brisket, ribeye, T-bone, knuckle, and bacon.

Despite being among the most popular, the EU decision allows companies to continue using terms like “burger” (or “veggie burger”) and “sausage” on their labels. This means products advertised as “vegetarian burgers” or “vegan sausages” will still appear in supermarkets.

The restrictions also extend to “cultivated meat” (meat produced from animal cells), even though it is not yet commercially available.

The EU has agreed to a three-year transitional period, allowing producers to sell existing stock and adapt to the new rules.

However, the agreement still requires formal approval, followed by a final vote in the European Parliament plenary—meaning last-minute changes are still possible.

Why Certain Words Are Banned on Vegan Products

The European Council and European Parliament reached a provisional agreement aimed at giving farmers a “stronger negotiating position” in the food supply chain. In addition to making written contracts between farmers and buyers a general requirement, the amendment to the common organization of agricultural markets also strengthens protection of terms referring to meat.

French MEP Céline Hervieux-Imbert led the push to regulate plant-based labelling, calling the agreement an “undeniable success for our farmers.” “By securing the use of terms like ‘steak’ and ‘liver’ for our farmers’ products and committing to expand the list in future negotiations, the Parliament has taken a decisive step forward,” she added. Hervieux-Imbert argued that stricter rules on these terms will help preserve agricultural and culinary heritage.

Cypriot Agriculture Minister Maria Panayiotou, holding the rotating EU presidency, said: “By improving support for farmers and strengthening the role of producer organizations, we provide farmers with additional tools to secure a more predictable and sustainable future.”

Longstanding Debate Over Plant-Based Food Labels

The question of how plant-based foods can be labelled has been debated across the EU for years. In 2020, the European Parliament rejected an earlier proposal, known as “Amendment 165,” which sought to ban terms like “burger,” “sausage,” and “steak” for plant-based foods.

At that time, supporters argued that familiar names helped consumers understand how the products could be used in cooking.

Similar rules already apply to dairy substitutes in the EU, where plant-based products cannot be labelled “milk,” “cheese,” or “yogurt,” with limited exceptions such as coconut milk or peanut butter.

Proponents of the new restrictions argue they help protect livestock farmers and prevent unfair competition. Critics say the rules are unnecessary and may cause confusion rather than prevent it.

Criticism of the EU Decision: “Consumers Will Be Confused”

Dutch Green MEP Anna Strolenberg said she was relieved that the proposed ban on terms like “veggie burger” did not pass but criticized the inclusion of other words on the prohibited list.

Consumer groups have also voiced concerns. Augustin Reyna, Director General of the European Consumer Organization (BEUC), said the restrictions could make it harder for consumers trying to include more plant-based foods in their diets.

Supporters of plant-based labelling argue that there is little evidence that consumers struggle to distinguish meat from vegan products. According to a 2025 survey by Radar, 96% of respondents said they could clearly tell the difference between vegan sausages and meat sausages, while 75% reported no confusion about plant-based labelling.

Supporters argue that familiar food terms simply help consumers understand how products can be cooked or used—for example, whether something is shaped like a burger or intended for a sandwich.

https://en.protothema.gr/2026/03/17/the-31-words-that-can-no-longer-be-used-on-vegan-products-according-to-the-eu-burgers-sausages-saved/

5 Vegan superfoods that are healthier and more protein-packed than eggs

From msn.com/en-in

Eggs have long been considered a powerhouse of nutrition, especially for their high protein content and essential nutrients. However, several vegan superfoods not only provide more protein per serving but also come packed with additional fibre, antioxidants, and healthy fats, making them an excellent plant-based alternative.

                                                     5 Vegan superfoods that are healthier and more protein-packed than eggs

1. CHIA SEEDS THE COMPLETE PROTEIN POWERHOUSE

Protein Content: 16g per 100g

Why it's better

Chia seeds are a complete protein, meaning they contain all nine essential amino acids that the body needs.

They are rich in omega-3 fatty acids, which are great for brain and heart health.

High in fibre, which aids digestion and promotes gut health.

How to use

Make chia pudding by soaking them in plant-based milk overnight.

Add to smoothies, oatmeal, or sprinkle on salads for extra nutrition.

2. HEMP SEEDS RICH IN PROTEIN & HEALTHY FATS

Protein Content: 31g per 100g

Why it's better

• More than 5x the protein of eggs per 100g

• Loaded with omega-3 and omega-6 fatty acids, which support brain and joint health.

• Contains iron, magnesium, and B vitamins, making it a nutrient-dense food.

How to use

Blend into smoothies for a creamy texture.

Sprinkle on avocado toast, and salads, or mix into granola.

3. LENTILS THE PROTEIN-PACKED LEGUME

Protein Content: 25g per 100g

Why it's better

• Lentils contain more protein per serving than eggs, making them a staple for plant-based diets.

• High in iron and folate, which support red blood cell production.

• Rich in fibre, keeping you full for longer and supporting digestion.

How to use

• Make a hearty lentil soup or curry.

• Use in salads, burgers, or stews for an extra protein boost.

4. QUINOA THE PROTEIN-RICH SUPER GRAIN

Protein content: 8g per 1 cup cooked

Why it's better

• Unlike most grains, quinoa is a complete protein, containing all essential amino acids.

• Gluten-free and packed with iron, magnesium, and antioxidants.

• Helps regulate blood sugar levels and provides sustained energy.

How to use

Use as a base for grain bowls, salads, or stir-fries.

Swap rice with quinoa for an extra protein boost.

5. SPIRULINA THE MOST NUTRIENT-DENSE SUPERFOOD

Protein Content: 57g per 100g

Why it's better

• Spirulina has almost 10 times more protein than eggs per 100g

• Contains vitamin B12, iron, and chlorophyll, which support energy production and detoxification.

• Acts as a natural antioxidant and immune booster.

How to use

Add 1-2 teaspoons of spirulina powder to smoothies or juices.

Mix into energy balls or protein bars.

These vegan superfoods offer more protein, fibre, and essential nutrients than eggs while being cholesterol-free and packed with antioxidants. Whether you're plant-based, allergic to eggs, or just looking for healthier alternatives, incorporating these superfoods into your diet will fuel your body and boost your health.

https://www.msn.com/en-in/health/health-news/5-vegan-superfoods-that-are-healthier-and-more-protein-packed-than-eggs/ar-AA1Befzs?cvid=AD7CB7591AF149948FFEB01ACA5E4C10&ocid=hpmsn&apiversion=v2&domshim=1&noservercache=1&noservertelemetry=1&batchservertelemetry=1&renderwebcomponents=1&wcseo=1 

Beyond Meat CEO Says ‘It’s Just Not The Moment For Plant-Based Meat’ After Rebrand

From plantbasednews.org

Beyond recently dropped "meat" from its name and expanded its high-protein fizzy drink line 

Beyond Meat CEO Ethan Brown has said, “It’s just not the moment for plant-based meat,” following the company’s recent rebrand.

Beyond Meat rebranded as Beyond The Plant Protein Company last week, amid what Brown described as a “period of confusion” around plant-based proteins.

In an interview by The Associated Press and published by Fortune, Brown said, “For me, it is an opportunity to reshape the company around very real food that is directly from plants. It’s about delivering all those benefits of the plant kingdom to the consumer in ways that they’re going to be able to easily integrate it into their lives.”

In a social media post about the long-awaited rebrand, Beyond wrote, “Welcome to Beyond The Plant Protein Company.​ A new chapter begins, rooted in the power of plants.​ Plants have superpowers. Our team is dedicated to unlocking and delivering them to you. We start at the farm with clean and simple, non-GMO ingredients like yellow peas, red lentils, and faba beans.​ We love clean protein and fibre. Protein supports muscle health, while fibre supports a healthy gut.”

‘It’s just not the moment for plant-based meat right now’

                     Ethan Brown, the CEO of Beyond Meat, referred to the rebrand as an "opportunity" - Media Credit: Adobe Stock

Brown told The Associated Press that he still believes plant-based meat could become a “much more dominant choice” in the coming years, but that Beyond has to navigate what he referred to as a “period of confusion” around plant-based foods.

Despite calls for “nuance,” alternative proteins have been under increasing scrutiny over their status as ultra-processed foods. A 2025 report by the UK government found no association between plant-based meat and adverse health outcomes. Meanwhile, research by PCRM found that more than one-third of Americans are unable to distinguish between healthy and unhealthy processed foods.

Brown said, “Hopefully, at some point people will say, ‘Wait a minute, how did we get here, where protein taken from red lentils, peas, and brown rice and oil taken from avocado and mixed together into a burger is somehow not good for you?’”

“It’s just not the moment for plant-based meat right now,” he added.

‘Why confine yourself to the centre of the plate?’

Adobe StockBeyond still produces plant-based meat products, but has attempted to expand into the functional protein segment

Brown first revealed that Beyond would drop the word meat from its name in 2025.

The company introduced a new product, Beyond Ground, at the same time. Beyond Ground is nutrient-dense and made with just four ingredients. According to the company, Beyond Ground is not designed to emulate any one animal protein.

In January, Beyond launched its Immerse high-protein sparkling fruit drinks, and recently expanded the line to include four new flavours following a “strong consumer response.” Speaking to Fast Company last year, Brown said, “If you’re the best in the world at making plant proteins, why confine yourself to the centre of the plate?”

Both Beyond Ground and Beyond Immerse products are exclusively available from the company’s test kitchen. You can find out more here.

https://plantbasednews.org/news/alternative-protein/beyond-meat-not-the-moment-rebrand/

10 Vegan Recipes For One

From plantbasednews.org

These recipes all make one serving only 

Do you ever wish recipes just made one portion? Cooking for yourself doesn’t need scaling, leftovers, or extra planning. These vegan recipes for one focus on single servings that keep waste low and make everyday cooking simpler.

Making meals for one often means less food sitting in the fridge and fewer half-used ingredients. It also means you can cook what you want, when you want, without committing to multiple portions of the same dish. For vegans especially, one-portion recipes make it easier to use fresh produce, open a can without leftovers, and keep meals varied across the week.

This list brings together breakfasts, lunches, and dinners designed with solo cooking in mind. The recipes are straightforward, flexible, and sized to work as written. If you prefer cooking without leftovers or food waste, these vegan recipes for one offer a practical way to keep meals easy and intentional.

Vegan drunken noodles

Alie SuvélorDrunken noodles is a great dish to make on a Friday night

These easy vegan drunken noodles by Cheynese Khachame are a comforting dinner. Wide rice noodles get stir-fried with onion, carrot, and pepper in a savoury soy-based sauce layered with garlic, ginger, sesame oil, and chile. Lime and scallions finish the dish with brightness and bite.

Find the recipe here.

5-minute blueberry superfood oats

Jillian GlennYou can add plant-based protein powder to your oats for a protein boost

For breakfast, make these 5-minute blueberry superfood oats from Jillian Glenn. Rolled oats cook until creamy, then turn vibrant with frozen blueberries, chia seeds, and ground flax. Mixed berries, banana, and nut butter add texture and richness to the oatmeal base.

Find the recipe here.

Green smoothie bowl

Natlicious FoodThis protein-packed smoothie bowl is an excellent vegan breakfast

Try this green smoothie bowl by Natlicious Food. It’s high in plant protein and easy to make. Frozen bananas blend with spinach, protein powder, and plant milk into a thick base, then get topped with granola, fruit, seeds, and hemp hearts for texture.

Find the recipe here.

Vegan mushroom calzone

Natlicious FoodThis mushroom calzone recipe is completely free from dairy

Natlicious Food’s one-serving vegan mushroom calzone is perfect plant-based comfort food. Sautéed mushrooms, garlic, oregano, and vegan cheese get folded into pizza dough with tomato passata. Baking creates a crisp exterior while keeping the filling soft, savoury, and deeply aromatic.

Find the recipe here.

Tofu, kale, and black bean toast

Viva's Vegan Recipe ClubYou can eat this toast with sides like kimchi, olives, tortilla chips, or even vegan coleslaw

Next, try this sizzling tofu, kale, and black bean toast from Viva’s Vegan Recipe Club. Tofu and black beans cook with garlic, kale, tomatoes, seeds, soy sauce, and nutritional yeast. The mixture lands on toast with avocado, creating layers of crunch, softness, and umami.

Find the recipe here.

Banana, walnut, and chocolate porridge with nutty drizzle

Viva's Vegan Recipe ClubMake yourself a nourishing cold weather breakfast that will keep you fuller for longer

Also from Viva, this banana, walnut, and chocolate porridge with nutty drizzle is an easy breakfast with a tasty flavour combination. Oats simmer with plant milk and protein powder, then get topped with banana, walnuts, nut butter, coconut sugar, and chocolate for a varied texture.

Find the recipe here.

10-minute vegan scramble tofu

Rebel RecipesScrambled tofu is a great alternative to scrambled eggs, and it couldn’t be easier to make

The last Viva recipe on this list is this vegan scrambled tofu that takes only 10 minutes to make. Crumbled tofu cooks with garlic, turmeric, nutritional yeast, tahini, and soy sauce, creating a soft, savoury scramble with balanced saltiness and gentle richness.

Find the recipe here.

Grilled ‘steak’ and cheese sandwich

Kiki NelsonGot mushrooms lying around? Make them into this grilled ‘steak’ and cheese sandwich

For lunch, try this grilled ’steak’ and cheese sandwich by Kiki Nelson. Sliced portobello mushrooms and onions cook until tender, then get layered with poblano-style vegan cheese sauce between bread slices and grilled until crisp, melty, and deeply savoury.

Find the recipe here.

Creamy 10-minute vegan chickpea bowl

Romy LondonWhip up this bowl in just 10 minutes

This creamy 10-minute vegan chickpea bowl by Romy London is a cosy, high-protein meal. Chickpeas simmer with tomatoes, garlic, and spinach, then finish with vegan cream cheese. A basil pesto and lemon drizzle adds sharpness to the rich, spoonable base.

Find the recipe here.

Easy peanut butter noodles

Alie SuvélorThese noodles are an excellent quick vegan lunch

The last recipe on this list is Cheynese Khachame’s easy peanut butter noodles. Wheat noodles get tossed in a glossy sauce made from peanut butter, soy sauce, sugar, garlic, and gochugaru. Scallions and crushed peanuts add heat, crunch, and depth.

Find the recipe here.

https://plantbasednews.org/veganrecipes/vegan-recipes-for-one/