Global Shift To Plant-Based Diets Could Revolutionize Farming And Reduce Labour

From plantbasednews.org

The food system urgently needs to move away from animal products, but supporting agricultural workers will be essential 

A global shift towards plant-based diets could help to reshape the agricultural sector, revolutionize farming, and reduce labour costs, according to new research.

Transitioning away from high-impact, resource-intensive meat and dairy in favour of “healthy and sustainable food systems” based on plant foods could lead to “substantial changes” in the amount and distribution of agricultural labour worldwide.

Researchers from the University of Oxford’s Environmental Change Institute (ECI) examined how a changing food system will impact farmers and agricultural workers.

The team included Marco Springmann, senior researcher at the ECI; Professor Michael Obersteiner, director of the ECI; Yiorgos Vittis, an agricultural and food economist; and Professor Charles Godfray, director of the Oxford Martin School.

The Lancet Planetary Health journal published their paper last year. They noted that, while climate crisis mitigation requires “major changes in diets and food systems”, ensuring workers receive adequate support requires swift intervention.

Compared with business-as-usual estimates of food demand in 2030, widespread flexitarian and pescetarian diets could lead to a five percent reduction in labour, while vegetarian and vegan diets could lead to a 22 to 28 percent reduction.

“Dietary change doesn’t just affect our health and the planet – it also has a big impact on people’s livelihoods,” said Springmann. “Moving away from meat-heavy diets reduces the need for labour in animal production but increases demand in horticulture and food services.”

Researchers have examined how a changing food system will impact agricultural workers - Media Credit: Adobe Stock

Consistent strategies and support needed for ‘just transitions’

The current meat-focused food system is both unsustainable and unhealthy, and intersects with various labour issues experienced by workers in the meat industry.

However, retraining, redeployment, and investment in the production of plant-based foods will be essential for supporting farm workers and rural communities if the food system changes for the better and emphasizes plants over meat and dairy.

“Consistent strategies and political support will be needed to enable just transitions both into and out of agricultural labour,” said Springmann.

https://plantbasednews.org/news/plant-based-diets-could-revolutionize-farming/

Gaining muscle on a vegan diet: 7 essential nutrients for building your strength

From veganfoodandliving.com

Is gaining muscle on a vegan diet easy, or even possible? Yes! We explore the essential vitamins and minerals for building and maintaining muscle, and how you can get them from plant-based sources

Can a vegan really succeed at building muscle? If you’ve ever seen Patrik Baboumian, you’ll know the answer is a resounding yes.

In fact, a healthy vegan diet can actually improve how your muscles work. When you eat plant foods that are naturally low in saturated fats and high in antioxidants and fibre, your blood vessels are healthier. They contract and relax more quickly and efficiently, regulating blood flow more precisely.

Research suggests that a wholesome vegan diet can lower levels of systemic inflammation, which is essential for muscle recovery. While physical activity causes natural micro-damage to muscle tissue, the phenols and polyunsaturated fats found in plants help to limit this damage and speed up your recovery time. Furthermore, the natural nitrates found in vegetables can widen blood vessels, allowing more oxygen and nutrients to reach your muscles during a workout.

Whether you are focused on gaining muscle on a vegan diet or simply aiming to maintain muscle function, these are the seven essential nutrients you’ll need.

1. Protein: The key to muscle repair

Muscles suffer a series of micro tears during the day simply as a result of your activity. This damage is in constant need of speedy and efficient repair, so, for muscle maintenance, you need to supply your body with the materials – or ‘building blocks’ – it needs to patch up those tears. For this, your body needs protein.

During digestion, protein is broken down into amino acids, which are the various types of ‘building blocks’ that are used for maintaining and gaining muscle mass. Contrary to popular belief, vegans can get all the essential amino acids with the right foods.

All plants contain protein. Certain foods contain more than others, such as pulses (soya, chickpeas, beans and lentils), wholegrains (oats, wholemeal bread and pasta, quinoa), nuts and seeds, for example. The only vegan-friendly foods that may not contain at least a little protein are extracts, such as oil or sugar.

It’s not difficult to get enough vegan protein from everyday foods alone. A regular, moderately active person doesn’t need to worry about their protein intake if each meal contains one of the foods listed above – that’s how easy it is.

Only if you specifically want to gain muscle on a vegan diet should you increase your intake. Online calculators are available, but a dietician or trainer will be able to help you figure out the optimal protein target for you, based on your body composition, activity levels, and goals.

Generally, consuming protein evenly throughout the day, rather than a large protein dose in one meal, is better, because that way your muscles have a steady supply of amino acids to work with. You’re also more likely to get your protein from a variety of different plant sources, helping your body to produce more of the different amino acids it needs.

2. Carbohydrates: Muscles’ main fuel

Fruits are an excellent source of healthy carbs to fuel your muscles. Photo © Oleksandr/Adobe Stock

Carbs are not the enemy; our bodies are built to use carbohydrates as our main source of energy. When carbs are digested, they release glucose (sugar) into the bloodstream, and glucose is the primary fuel needed by every single cell in your body.

Muscles store glucose in a special form called glycogen – an energy reserve used during exercise or prolonged physical activity. For muscles to be at their best, they need a good supply of healthy carbohydrates to fuel activity and to replenish energy stores.

The best sources for fuelling vegan muscle growth include wholegrains, starchy veg (sweet potatoes, root veg, squashes and pumpkins, peas and corn) and fruit, both fresh and dried.

3. Omega-3: For muscle care

There’s some evidence that omega-3s can improve muscle function and support muscle gain. Because they’re anti-inflammatory and also supply building material to cell membranes, they can aid faster muscle recovery. This makes them a vital component for anyone building muscle on a vegan diet.

The best sources are flaxseed, chia seeds, hemp seeds, walnuts and rapeseed oil. You can also opt for a supplement made from microalgae.

4. Magnesium: To prevent cramps

Fruits, veggies, and even chocolate are sources of magnesium. Photo © somegirl/Adobe Stock

Magnesium is essential for muscle function. If you’re running low, you may experience muscle cramps because magnesium helps muscles relax. For those focused on vegan muscle building, maintaining steady magnesium levels ensures that your training isn’t interrupted by avoidable tension or spasms.

Luckily, a healthy vegan diet is rich in magnesium, with the best sources being green leafy vegetables, nuts, seeds, oats, whole wheat pasta, brown rice, pulses, bananas, apricots, apples, prunes and cocoa powder.

5. Calcium: For muscle signalling

It’s not only important for bones and teeth; calcium is also essential for muscle function. This mineral helps muscles to contract and is also required for nerve signal transmission. Without sufficient calcium, muscles are more prone to cramping, fatigue, and spasms.

Among the best vegan sources of calcium are green leafy veggies (kale, broccoli, spring greens), sesame seeds and tahini, almonds, chia seeds, tofu (calcium-set varieties, specifically), tempeh, beans, dried figs, fortified plant-based milk, fortified vegan breakfast cereals, wholemeal bread and even butternut squash.

6. B vitamins: Energy converters

Avocados are a great source of B vitamins (if not the easiest snack to eat during a work out). Photo © luismolinero/Adobe Stock

When it comes to muscle performance, B vitamins play a big role. Your body needs them to convert nutrients into energy, and they are essential for the manufacture of red blood cells that carry oxygen to your muscles.

It’s possible to get a sufficient amount of all B vitamins, except for B12, from a plant-based diet, so it’s not too tricky for a vegan to fuel their muscle-building efforts.

Ideal vegan sources of B vitamins include wholegrains, fortified breakfast cereals, wheat germ, nutritional yeast, sunflower seeds, sesame seeds (including tahini), leafy greens, corn, avocados, mushrooms, nuts, pulses and acorn squash.

For vitamin B12, you need a supplement to get an adequate intake. Aim for at least 50 micrograms daily or 2,000 micrograms weekly, although a daily supplement is better.

7. Vitamin D: Essential for maintenance

Vitamin D is important for healthy muscle function, as a deficiency can lead to the loss of muscle mass and impaired muscle metabolism.

Our main supply of vitamin D comes from sunlight acting on our skin. This means that you probably produce enough vitamin D when exposed to natural sunlight, unless you spend your days indoors or always protect your skin. However, regardless of diet, we all need to supplement vitamin D during the dark winter months as our skin can’t make enough from sunlight alone. The recommended daily dose is 10 micrograms or 400 IU (international units).

Building and maintaining muscles beyond your vegan diet

It’s not just about what you eat; muscles need stimulation to be at their best. This doesn’t necessarily mean you need to start lifting weights (though, it doesn’t hurt – or, not for too long in any case). Just engage in some type of daily physical activity.

Even for those who don’t plan to partake in competitive sports, muscles support your body in virtually any position and any movement. They stabilise joints and enable you to perform essential tasks. Stronger muscles also help prevent injuries and can reduce your risk of osteoporosis.

As we age, we’re more prone to losing muscle mass, but it’s not inevitable – exercise or an active lifestyle can keep your muscles in good shape and is excellent for bone health, too.

https://www.veganfoodandliving.com/vegan-diet/gaining-muscle-on-vegan-diet-essential-nutrients-building-maintaining-strength/

 

Can A Vegan Diet Boost Your Fertility? What The Latest 2026 Research Reveals

From bwhealthcareworld.com

As plant-based diets gain popularity worldwide, many individuals and couples trying to conceive are asking an important question: can going vegan improve fertility? The answer, according to emerging 2026 research, is promising but nuanced. While a well-planned vegan diet can support reproductive health, it is not a magic solution and its benefits depend largely on how balanced and nutrient-rich the diet is. Fertility is influenced by a complex interaction of hormones, metabolic health, genetics and lifestyle factors. Increasingly, researchers are recognising that overall dietary patterns rather than single nutrients play a significant role in reproductive health.

Healthy eating patterns rich in fruits, vegetables, whole grains, nuts and legumes are consistently associated with better fertility outcomes. These foods support hormone balance, improve ovulation and enhance overall reproductive function in both men and women. A vegan diet, when properly planned, naturally aligns with many of these principles, making it a potentially supportive approach for those trying to conceive. 

Dr Namrata Gupta, Senior Consultant - Obstetrics & Gynaecology, CK Birla Hospitals Jaipur, said, “With increasing awareness about lifestyle-related infertility, dietary patterns have come under close scientific scrutiny. Among these, a well-balanced vegetarian diet is emerging as a supportive factor for reproductive health. From a clinical standpoint, diets predominantly based on plant foods such as whole grains, legumes, fruits, vegetables, nuts and seeds—are associated with improved metabolic and hormonal profiles. These diets are rich in antioxidants, fibre, and phytonutrients, which help reduce oxidative stress and chronic inflammation two key contributors to subfertility.”

Gupta also highlighted that Emerging evidence also suggests that predominantly vegetarian dietary patterns similar to the Mediterranean diet—are associated with improved outcomes in assisted reproductive techniques. These diets support better vascular function, which may enhance uterine blood flow and implantation potential.

However, the benefits of a vegetarian diet are maximised only when it is nutritionally complete. Particular attention must be given to nutrients that may be relatively low in vegetarian diets, such as vitamin B12, iron, omega-3 fatty acids, zinc and vitamin D. Scientific data indicate that deficiencies in these nutrients can adversely affect ovulation, implantation, and even sperm parameters.

How A Vegan Diet May Support Fertility

A whole-food vegan diet offers several advantages that can positively influence fertility:

1. Improved Hormonal Balance: Plant-based diets are typically lower in saturated fats and higher in fibre, which can help regulate hormones such as oestrogen and insulin. Stable hormone levels are essential for regular ovulation and menstrual cycles.

2. Better Metabolic Health: Conditions like insulin resistance and obesity are known to impair fertility. A balanced vegan diet can help improve insulin sensitivity and support healthy weight management, both of which are critical for conception.

3. Reduced Inflammation: Chronic inflammation can negatively affect egg quality, sperm health and implantation. Plant-based diets rich in antioxidants—such as vitamins C and E and polyphenols help reduce oxidative stress and inflammation in the body.

4. Enhanced Ovarian Function: Some studies suggest that replacing animal protein with plant protein may lower the risk of ovulatory infertility. Nutrient-dense plant foods also support ovarian reserve and egg quality over time.

5. Potential Benefits For Male Fertility: Emerging research indicates that diets rich in plant foods may improve sperm quality, including motility and concentration. Antioxidants found in fruits and vegetables play a key role in protecting sperm from oxidative damage.

The Importance Of Nutritional Adequacy

While the benefits are clear, experts strongly caution that a vegan diet must be well-planned to support fertility. Nutritional deficiencies can have the opposite effect and may disrupt reproductive health.

Key nutrients to monitor include:

Vitamin B12 – essential for DNA synthesis and reproductive health

Iron – important for ovulation and preventing anaemia

Omega-3 fatty acids – support hormone production and embryo development

Protein – crucial for overall reproductive function

Zinc and iodine – important for hormone regulation and thyroid health

Without proper supplementation or dietary planning, deficiencies in these nutrients may lead to irregular cycles, reduced egg quality, or complications during pregnancy.

Dr Sonu Taxak, Senior IVF Consultant & Director, Yellow Fertility, said “When discussing fertility, diet plays a crucial role alongside hormones and lifestyle. A vegan diet, rich in fruits, vegetables, whole grains and plant-based proteins, is increasingly being explored for its impact on reproductive health. These foods provide essential antioxidants and anti-inflammatory nutrients that support egg and sperm quality. However, current research suggests that while a well-planned vegan diet can support fertility, it is not necessarily superior to other balanced diets. The benefits largely depend on nutrient adequacy rather than the exclusion of animal products.”

Not All Vegan Diets Are Equal

One of the most important insights from recent research is that diet quality matters more than diet label. A vegan diet high in ultra-processed foods such as refined carbohydrates, sugary snacks and packaged meat substitutes—may negatively impact fertility. In contrast, a whole-food, plant-based diet that emphasises natural, minimally processed foods is far more beneficial. This distinction highlights that simply eliminating animal products is not enough; the focus must be on nutrient density and balance.

Special Considerations For Women With Hormonal Disorders

For women with conditions like Polycystic Ovary Syndrome (PCOS), a plant-based diet may offer additional benefits. Improved insulin sensitivity and weight management can help regulate menstrual cycles and support ovulation. However, dietary changes should always be personalised, as individual responses can vary.

What Do Experts Recommend in 2026?

Rather than strictly advocating for veganism, many fertility experts now recommend a “plant-forward” approach. This includes:

Increasing intake of fruits, vegetables and whole grains

Choosing plant-based proteins like lentils, beans and nuts

Including healthy fats from seeds and plant oils

Minimising processed and high-sugar foods

This flexible approach allows individuals to gain the benefits of plant-based nutrition while reducing the risk of nutrient deficiencies.

Dr. M. V. Jyothsna, Consultant Obstetrician & Gynaecologist, Yashoda Hospitals, Hyderabad, said, “A vegan diet by itself is not proven to directly enhance fertility, but overall diet quality plays an important role in reproductive health. Balanced dietary patterns rich in fruits, vegetables, whole grains, legumes, nuts, and healthy fats support hormonal balance, ovulation, and metabolic function, which are essential for conception. These benefits are seen in well-planned plant-based diets as well as other healthy eating patterns, such as the Mediterranean diet.”

However, Jyothsna also highlighted that women following a strict vegan diet must pay careful attention to key nutrients that influence fertility, including protein, vitamin B12, iron, zinc, omega-3 fatty acids, and folate. Deficiencies in these nutrients may disrupt menstrual cycles, impair egg quality and affect early foetal development. Proper meal planning and supplementation, when required, can help prevent these gaps. It is also important to remember that fertility is multifactorial. Age, body weight, hormonal disorders, stress levels, and underlying medical conditions often have a greater impact than any single dietary pattern. Personalised nutritional guidance is therefore recommended for couples trying to conceive.

So, Can A Vegan Diet Boost Fertility?

The answer is yes with the right approach.

A well-balanced vegan diet can support fertility by improving metabolic health, reducing inflammation, and providing essential nutrients. However, a poorly planned diet may hinder reproductive health rather than help it. Fertility is influenced by a wide range of factors and no single diet guarantees success. However, adopting a nutrient-rich, balanced, and mindful approach to eating can significantly improve reproductive health.

As the latest research suggests, the key is not just choosing a vegan diet but ensuring it is diverse, well-planned and aligned with your body’s needs.

https://www.bwhealthcareworld.com/article/can-a-vegan-diet-boost-your-fertility-what-the-latest-2026-research-reveals-599414

3 Budget-Friendly Plant-Based Recipes To Lower Your Grocery Bill

From plantbasednews.org

Oats, beans, and eggplant have teamed up to fight inflation 

If your grocery bill has crept up lately, you’re not alone. Fortunately, these budget-friendly plant-based recipes prove you don’t have to sacrifice flavour to save money.

Sadia Badiei, the dietitian behind Pick Up Limes, recently shared a video focused on simple meals that keep costs low and satisfaction high. Badiei, who is originally from British Columbia, met her partner while traveling in Thailand before later settling in the Netherlands. There, she built Pick Up Limes into a global platform and app centred on nourishing, accessible plant-based cooking. In this latest video, she turns her attention to affordability, explaining: “With everything getting more expensive lately, groceries included, I wanted to help you save some money..."

Below are the three standout recipes she shares.

Sadia Badiei’s homemade granola is a low-cost breakfast option that crisps up in the oven and keeps for days - Media Credit: YouTube / Pick Up Limes

Peanut granola made with just seven ingredients

Store-bought granola can quickly become expensive, especially varieties packed with specialty nuts and sweeteners. Badiei keeps hers refreshingly simple.

“Some granolas can be super pricey, especially the ones that are loaded with a bunch of fancy nuts, but this recipe keeps things super simple with just seven simple ingredients,” she says.

She combines rolled oats with chopped peanuts, cinnamon, and salt. On the stove, natural peanut butter made from “100 percent peanuts, no added oils or sugars” melts together with maple syrup, coconut oil, and vanilla. For those looking to trim costs even further, she notes you can swap in agave: “Or you could use agave syrup for a more budget-friendly option. I’m just Canadian and love maple syrup.”

After baking for 20 to 25 minutes and stirring halfway through, the mixture crisps as it cools. The result is a golden, crunchy breakfast base that lasts for days. Badiei enjoys it with plant milk or yogurt and whatever fruit is available. “Truly any fruits that you have and that you love will work great,” she adds.

Buffalo pasta salad with beans for affordable protein

YouTube / Pick Up LimesA dressing made with hot sauce and a homemade ranch spice mix brings tangy heat to this pasta salad

For lunch or meal prep, Badiei leans on pantry staples. This buffalo pasta salad centres beans as an economical protein source.

“This one’s big on flavour, low on cost, and we’re going to be using beans as a protein source because it’s filling and affordable,” she explains.

She shares a practical tip for pasta salads: “Anytime you’re cooking pasta, specifically for a pasta salad, cook it for two minutes longer than al dente.” The reason? “When pasta cools, it hardens. But you don’t want a hard pasta in your pasta salad.”

The salad includes shredded carrots, celery, red onion, cherry tomatoes, and pickles. Butter beans crisp lightly in a pan, though she notes alternatives like chickpeas or lentils also work. The creamy dressing blends vegan mayo, unsweetened soy yogurt, Frank’s hot sauce, and a homemade ranch spice mix. Once tossed together, she admires the result: “It’s so creamy, hearty, spicy, tangy, all at once.”

It’s a practical, flavour-packed example of how budget-friendly plant-based recipes can rely on accessible staples rather than expensive meat substitutes.

Cosy eggplant pesto orzo for weeknights

The final dish is a comforting dinner built from just a handful of ingredients. “This next recipe is my new favourite weeknight dinner. It’s a cosy eggplant orzo. You’re going to love it,” Badiei says.

Orzo cooks separately while the onion and eggplant sauté. Tomato paste and vegan red pesto caramelize briefly to deepen flavour before cannellini beans, soy cooking cream, nutritional yeast, and seasoning join the pan. The mixture simmers until the eggplant turns soft and creamy.

An optional topping of croutons toasted with Italian seasoning adds crunch. Even though it’s optional, Badiei recommends it. Once the drained orzo folds into the sauce, the dish comes together quickly. “This orzo is just so creamy and comforting and full of flavour. And it’s made with just a handful of very simple ingredients.”

Across all three meals, Badiei emphasizes practicality. These budget-friendly plant-based recipes use oats, beans, pasta, and seasonal produce to stretch ingredients further while keeping meals varied and satisfying. As grocery prices fluctuate, her approach offers a reminder that affordable cooking often starts with returning to simple, staple foods.

You can find more plant-based recipes and lifestyle tips on the Pick Up Limes YouTube channel.

https://plantbasednews.org/lifestyle/food/budget-friendly-plant-based-recipes/