What Really Happens When You Go Plant-Based

From plantbasednews.org

Science suggests the benefits of a plant-based diet don’t take months to appear, they can begin within hours of the very first meal 

Most people assume dietary change takes months or even years to make a difference. But research suggests the body can respond far sooner than that. Scientists now show that many of the benefits of a plant-based diet can begin within hours of the very first meal, affecting inflammation, blood sugar control, and circulation almost immediately.

Plant Based Science London, known for its YouTube channel, recently explored this timeline in a video that breaks down what happens to the body after one hour, one day, one week, and beyond. The channel focuses on compressing complex nutrition research into accessible, evidence-based videos, often highlighting findings from peer-reviewed studies and leading plant-based physicians.

Drawing from medical literature and real-world research, the video outlines how a whole-food, plant-based diet can impact inflammation, diabetes, cholesterol, blood pressure, heart disease, and even sexual function. Here is what the science shows.

Within one to two hours

            Fibre-rich fruits and veggies can help lower cholesterol and stabilize blood sugar within weeks - Media Credit: Adobe Stock

One of the fastest changes occurs at the level of inflammation. The video highlights a pro-inflammatory signalling molecule called interleukin-18, or IL-18, which plays a role in destabilizing atherosclerotic plaques and is a strong predictor of cardiovascular death.

“In this study, interleukin-18 levels of inflammation in the body changed after a single meal,” the narrator says. “Participants who ate the plant-based meal had around a 20% drop in IL-18 levels within hours.”

Fibre-rich plant foods also help stabilize blood sugar. By slowing glucose absorption, they reduce insulin spikes and help the body release insulin more effectively after meals.

Dr. Hana Kahleova of the Physicians Committee for Responsible Medicine explains just how quickly this can matter for people with diabetes. “Within a few days of starting a whole-food, plant-based diet, you may be able to significantly reduce your insulin dose or medication,” she says.

Studies comparing plant-based meals with meat-based meals in people with type 2 diabetes show greater insulin secretion, higher levels of GLP-1, and improved beta-cell function after the vegan meal.

Within one to two weeks

Cholesterol levels can shift rapidly when animal products are removed. In The Game Changers documentary, firefighters who ate only plant foods for one week saw clear reductions in cholesterol.

Cardiologist Dr. Joel Kahn explains why this happens so quickly. “A total immersion into a whole-food plant diet can result in a rapid drop in your total cholesterol as much as 100 mg/dl,” he says.

Because these changes can be dramatic, experts recommend making dietary changes under medical supervision, especially for those taking cholesterol-lowering drugs.

Blood pressure often improves within days. Dr. Kahn notes, “A single week of eating a totally plant diet consisting of fruits, vegetables, whole grains, and legumes can often reduce blood pressure by 10 mmHg or more and allow medications to be reduced.”

In one study highlighted in the video, participants saw average blood pressure drops of 19 points after just 14 days.

Weight loss often follows. PCRM research shows average weight loss of about one pound per week on a whole-food, plant-based diet. Dr. Kahleova adds, “That means that after one year, you could be some 52 pounds lighter, with only one change.”

Within two to eight weeks

Media Credit: Adobe StockPrepping a whole-food, plant-based meal can trigger rapid health benefits, including a significant reduction in inflammation within just hours

Heart disease-related chest pain, known as angina, is often linked to restricted blood flow. According to the video, symptoms can begin easing within weeks of switching diets.

Dr. Kahn says patients have reversed heart disease symptoms in as little as three weeks. “You can experience rapid, profound changes, including angina symptoms dropping by as much as 90 percent,” he says.

These improvements reflect better endothelial function and increased blood flow as artery-clogging foods are removed.

Red meat and egg yolks increase production of TMAO, a gut-derived compound linked to cardiovascular disease. Dr. Kahn explains, “TMAO promotes clogged arteries, organ scarring, and blood clotting and predicts a worrisome outcome in many disease states.”

Research shows that switching to a whole-food, plant-based diet can normalize elevated TMAO levels in as little as four weeks.

Within six weeks

Sexual dysfunction is often an early sign of vascular disease. As circulation improves, sexual function can improve as well.

The video references the well-known experiments from The Game Changers, where participants experienced improved erections after plant-based meals. Dr. Caldwell Esselstyn says improvement can occur “anywhere from one to six weeks.”

The same circulatory benefits may apply to women, as atherosclerosis also restricts blood flow to pelvic arteries.

Within one year

Over time, a whole-food, plant-based diet may stop the progression of atherosclerosis. The research cited shows that artery hardening can be halted, and in many cases partially reversed, as blood vessels regain flexibility and narrowing begins to open.

Taken together, these findings help explain the long-term benefits of a plant-based diet, from metabolic health to cardiovascular function. According to Plant Based Science London, the body does not wait months to respond. For many people, meaningful changes begin far sooner than expected.

For more plant-based health and nutrition content, visit Plant Based Science London’s YouTube channel.

https://plantbasednews.org/lifestyle/food/what-happens-when-you-go-plant-based/

‘We were as stuffed as the dumplings’: a tour of Warsaw’s top vegan restaurants

From theguardian.com

By Rachel Dixon

Poland’s capital is now rated above cities like San Francisco and Copenhagen for its vegan options. We sample plant-based schnitzel, ramen and, of course, pierogi

Pinny on, hands dusted with flour, I rolled out dough, cut it into circles, added a spoonful of filling and sealed it into little parcels. I was getting stuck into a dumpling cooking class in one of the most vegan-friendly cities in the world. Making gyoza in Tokyo, perhaps? Wontons in Singapore? Potstickers in Taipei?

In fact, I was preparing pierogi in Warsaw. Friends who associate Polish cuisine with stews and sausages were surprised to hear it, but vegan food has proliferated across the country over the past 20 years. Happy Cow, the veteran vegan restaurant guide, now consistently ranks Warsaw in its top cities globally – last year it was in 11th place, ahead of Bangkok, San Francisco and Copenhagen.

Food for thought: ‘Warsaw has 34 vegan restaurants, rising to 80 if you include vegetarian restaurants with vegan options.’ Photograph: Krivinis/Getty Images

Poland may be best known for its meat dishes, but fungi and vegetables such as potatoes, cabbage, beetroot and cucumbers have long been central to its food culture. Agnieszka Skrodzka, a Warsaw tour guide specialising in plant-based food, says it is far easier to avoid meat than mushrooms – as she found out when she recently developed a mushroom allergy. As Karol Adamiak, a chef from Warsaw, wrote in the Guardian last year: “Veganism represents a return to Poland’s peasant roots, and a more conscious and healthy way of eating.”

I was inspired to visit Poland after I wrote about holidaying as a vegan last summer, and several readers recommended the country. One sang the praises of Gdańsk, and I was also tempted by Kraków, but Happy Cow’s findings were hard to argue with: Warsaw has an impressive 34 vegan restaurants, rising to 80 if you include vegetarian restaurants with vegan options, and another 200-odd “vegan-friendly” places.

                                               Peerless pierogi, the dumpling that is emblematic of Polish cuisine

Challenge accepted: my sister and I set about eating as much as humanly possible in three days. We started with vegan versions of traditional Polish dishes, including huge plates of pierogi with spinach and tofu (£7) and potato pancakes with crispy oyster mushrooms (£8) at Vege Miasto, the oldest vegan restaurant in the city. Comfort food such as soy schnitzel with mash and beetroot (£8) at Veganda, and Silesian potato dumplings with soy meat, gravy and fried onions (£8) at Lokal Vegan Bistro, helped us cope with the bitter cold of a Warsaw winter.

Then we went global. First, a colourful meze platter for two (£17.50) at Falla, a Middle Eastern-inspired restaurant that also has branches in Gdynia, Poznań, Wrocław and Katowice. Next, brimming bowls of noodle soup (£10) at Vegan Ramen Shop, which has three outlets across the city. Our favourite variety was the tan-tan men: a creamy, spicy broth made from tahini, chilli oil, black vinegar and Sichuan peppercorns. We also scoffed a mound of spaghetti “carbonara” with vegan bacon and artichokes (£8) at Lokal, and a classic crispy tofu burger (£9) at Veganda. Finally, we squeezed in brunch at Bistro Jaskółka – I sampled shakshuka with tofu scramble and my sister heroically worked her way through the fry-up (both about £7).

There were many other highly recommended restaurants we simply couldn’t fit in, either due to our schedule or our bellies – I was particularly disappointed not to try a platter of plant-based sushi at Vegan Sushi Bar.

Even our hotel, Puro Stare Miasto, had three vegan dishes on the à la carte breakfast menu; I loved the porridge with forest fruit compote, olive oil and herbs. This Scandi-style hotel group (at Polish prices) has branches in Warsaw, Gdańsk, Kraków, Łódź, Poznań and Wrocław, plus Budapest and Prague.

                                      No beef with this: Silesian potato dumplings at Lokal Vegan Bistro. Photograph: Rachel Dixon

To work up an appetite for our next meal, which was never far away, we walked all over the city: through the charming Old and New Towns, along the Royal Route, up to the 30th-floor viewing platform of the Stalinist Palace of Culture and Science (in the lift, admittedly), and around lovely Royal Łazienki Park. We visited some revitalised former industrial spaces, such as the Norblin Factory and the Warsaw Brewery, now full of cafes, restaurants and shops. At the Museum of Modern Art, we saw a fascinating exhibition called The Woman Question, featuring 150 female artists from Artemisia Gentileschi to Cindy Sherman (until 3 May).

And, of course, we learned to make our own pierogi. Pierogi & More runs cooking classes that cater to all; our group consisted of us two vegans, three vegetarians and five meat-eaters. We all made a simple flour and water dough, then added our own fillings: the vegan ones contained mashed potato and beans, and chickpeas and lentils, with various herbs and spices. The most challenging part, and the most satisfying, was attempting different ways of sealing and folding them. We started with classic half-moons with crimped edges, and moved on to more complex shapes, such as mini cornish pasties with a pleated “crust”, and ring-shaped tortellini.

The only potential downside was the communal taste-test afterwards: as every vegan knows, everyone wants to try yours, but you can’t try theirs. In our case, it was for the best: this was just elevenses and we had lunch scheduled afterwards. The couple of pierogi I did gulp down, topped with slow-cooked onions, were delicious.

Is Warsaw really one of the most vegan-friendly cities in the world? In my brief experience, yes – and I live in the top-ranked city (London) and have visited seven of the top 10. The food is also far more affordable than in most of the other highly rated cities.

By the end of our vegan eating odyssey, much like the dumplings, we were stuffed. But in for a penny … We grabbed a takeout box of pastries from Baja, a vegan patisserie, to sustain us on the journey home. It turns out there’s always room for a Lotus Biscoff doughnut.

The trip was provided by the Warsaw Tourism Office. Doubles at Puro Stare Miasto from about £85 (413 złoty)

https://www.theguardian.com/travel/2026/jan/09/warsaw-poland-vegan-restaurants-foodie-city-break

Putting the Gen Z in Veganuary

From catererlicensee.com

Veganuary remains a valuable commercial opportunity for foodservice operators, offering a defined annual moment to trial new dishes, attract younger, more diverse consumer demographics and demonstrate leadership in the plant-based space. However, poorly executed vegan offerings risk alienating customers and undermining brand credibility – particularly among Gen Z, a demographic that increasingly influences food trends and purchasing decisions.

Drawing on insights from Vegan Recipe Club (VRC), the dedicated food and cookery arm of the UK’s largest vegan campaigning charity, Viva!, here are five key considerations for operators looking to capitalise on Veganuary in 2026 and beyond.

1. Balance flavour with functionality
Gen Z (born 1995–2009) is playing a significant role in shaping demand within the vegan and plant-based category. Alongside Millennials, this cohort shows strong interest in foods that deliver functional health benefits without compromising on taste. With around 30 per cent of Gen Z reporting regular engagement in fitness activities, protein content and nutritional balance are key considerations.

Veganuary menus should therefore highlight plant-based protein powerhouses such as tofu, seitan and tempeh, which support muscle growth and maintenance as well as satiety, while balanced dishes incorporating moderate amounts of carbohydrates and healthy plant-based fats are also particularly appealing.

Additional elements such as nuts and seeds for texture or a creamy lemon tahini dressing can elevate a plant-based dish while keeping the ingredients functional and healthful.

Fermented ingredients such as tempeh, kimchi and sauerkraut offer digestive health benefits, while non-alcoholic drink options such as kombucha can add value through considered suggested pairings.

Sales data suggests that plant-based proteins such as tofu and tempeh are enjoying a period of strong growth, so early adopters should consider keeping them on the menu beyond January to capitalise on the trend.

2. Avoid tokenistic vegan options
One of the most common criticisms from vegan consumers is plant-based dishes that feel like afterthoughts – for example, meat-based meals with the animal ingredients simply removed (but with the price tag unchanged) or uninspired salads and pasta dishes that most could whip up at home.

Even a limited number of vegan menu items should be developed with the same care as core dishes. Experimentation with bold flavours, textures and plant-based ingredients can help you create distinctive options that appeal to all diners. Resources such as VRC’s Easy Vegan Catering Guide can support chefs in creating delicious, innovative dishes without compromising on quality.

While Gen Z is an important demographic to target, so-called Baby Boomers tend to have more disposable income for eating out, and flexitarians – people reducing their meat consumption – are growing in numbers. While functional wholefoods such as tempeh and tofu might be a little too unfamiliar for their tastes, popular traditional dishes can be veganised very easily.

When it comes to Baby Boomers and flexitarians, don’t be afraid to use vegan meat and dairy alternatives, which are available from most good wholesalers, including Brakes. A vegan burger topped with plant-based cheese, bacon and mayonnaise, inside a vegan brioche bun, will be practically indistinguishable from a meat-based version and tempting to even the most ardent omnivore.

And if a meat-based version of a dish would ordinarily come topped with cheese or with a dipping sauce on the side, you need to make sure your Veganuary customers are given those same extras – or you risk them feeling neglected.

Finally, don’t forget to offer dessert options, such as VRC’s no-bake Biscoff vegan cheesecake. Plant-based creams, ice creams and custards are also widely available from wholesalers.

3. Communicate sustainability credentials
Sustainability remains a priority for both Millennials and Gen Z, with plant-based diets widely recognised as having a lower environmental impact than meat- and dairy-heavy foods. This should be a major talking point when it comes to your business’ participation in Veganuary; increasingly, consumers expect companies to demonstrate transparency around their environmental footprint and will look favourably on those that lead from the front on mitigation strategies.

Carbon calculators can help operators quantify and communicate the environmental benefits of vegan dishes, positioning plant-based options as part of a broader sustainability plan. Tools such as Cool Food Pro, supported by the Soil Association, enable caterers to benchmark emissions reductions; notably, 77 per cent of carbon savings achieved through the platform are linked to reduced meat usage and consumption.

4. Price for accessibility
Economic pressures continue to influence consumer behaviour, making value for money a critical factor in dining decisions. If operators want to drive footfall during the traditionally quieter post-Christmas period, Veganuary menus must be competitively priced.

Promotions such as percentage discounts on vegan dishes throughout January can encourage non-vegan customers to make a booking. Longer term, plant-based dishes should be some of the most affordable items on the menu, reflecting lower ingredient costs and aligning with Gen Z’s value-driven purchasing habits.

5. Leverage visual and social appeal
Gen Z’s relationship with food is closely tied to social media, where visually striking dishes and compelling stories drive engagement. For operators, this presents an opportunity to generate organic exposure through thoughtful presentation and provenance-led storytelling. Whether it’s locally sourced produce, house-made plant-based cheeses or high-protein vegan dishes that rival meat equivalents, clear talking points can encourage user-generated content and influencer coverage.

Don’t neglect the names of your Veganuary options either. Dull, uninspired dish descriptions won’t sway customers and will give the impression of bland fare. Give each dish a name that reflects the care and consideration that have gone into them.

In an increasingly competitive market, making vegan dishes both visually and conceptually distinctive can significantly extend their reach beyond the plate – and have diners reaching for their gimbals.

https://catererlicensee.com/putting-the-gen-z-in-veganuary/