Nutritional roadmap for veganism: How to transition to a vegan lifestyle safely

From indianexpress.com

While the benefits of a vegan diet are numerous, careful planning is essential for a healthy transition

People for the Ethical Treatment of Animals (PETA) India has named justice D Y Chandrachud, former chief justice of India, as its ‘Most Influential Vegan’ for 2024.

Marking November as World Vegan Month, PETA India, on its website, shared the story of justice Chandrachud and his family’s dedication to compassionate living, linking veganism to Indian values. In a video by PETA, Chandrachud said, “What we eat, what we wear, how we think, how we deal with other individuals should be in a way which is consistent with the right to everyone’s dignity, whether it’s a human being, an animal or a bird. Our Constitution, for instance, says in Article 51A(g), which lays down the fundamental duties of every citizen, to have compassion for every living creature.”

People for Ethical Treatment of Animals (PETA) India has honoured former Chief Justice of India, Justice D Y Chandrachud as the 'Most Influential Vegan' for the year 2024. (File Photo)

If you’re considering transitioning to veganism, it’s essential to evaluate its health implications carefully. Experts weigh in on the steps to transition to veganism at different life stages while addressing its benefits and challenges.

Benefits and nutritional considerations

According to Simrat Kathuria, CEO and head dietitian at The Diet Xperts, “Vegan diets are high in fibre and low in saturated fats, reducing the risk of chronic diseases like cancer, diabetes, and heart conditions.” However, a poorly planned vegan diet may lack essential nutrients such as vitamin B12, iron, calcium, vitamin D, and omega-3 fatty acids. They can be supplemented by “plant-based milks, nutritional yeast, fortified meals, and omega-3 supplements derived from algae,” she said.

Kathuria said that with mindful planning, even protein needs can be met, ensuring that vegan diets are not only varied but nutritionally balanced. “Incorporate legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in the diet to achieve protein goals,” she said.

            While there are certainly several benefits associated with the vegan diet, there are also crucial considerations

Veganism for children

Explaining the suitability of a vegan diet for children, Kathuria said, “If a vegan diet is carefully designed to provide all the necessary nutrients, it can be suitable for kids. A pediatric dietitian’s advice is crucial to prevent inadequacies in growing children’s nutritional demands.”

She said that for optimum health, regular nutritional evaluations and appropriate supplements are essential. “This is because deficiencies in B12, iron, calcium, and omega-3 fatty acids are among the risks, as they might impact cognitive and growth development,” said Kathuria.

For children, it is also advisable to conduct regular check-ups to avoid deficiencies.

Veganism for adults

For adults, a planned transition could result in better heart health, better weight control, and a decreased chance of chronic illnesses are all advantages for adults. Kathuria said, “Because of its high fibre content, a vegan diet can improve intestinal health and promote general well-being.”

However, she explained that for women who may be pregnant or nursing, caution is advised. “Women who are pregnant or nursing should pay particular attention to calcium, iron, omega-3 fatty acids, and vitamin B12. The nutritional needs of the mother and child are satisfied by fortified foods, supplements, and a variety of plant-based sources,” said Kathuria.

In order to supplement the diet, she advises consuming leafy greens, tofu, lentils, chickpeas, seeds, and fortified plant milk.

Veganism for seniors

For senior citizens, planned veganism can have several benefits. “Seniors’ heart health can be enhanced and inflammation reduced by following a vegan diet. Risks, however, include protein, calcium, and B12 deficits, which can impact muscle mass and bone density,” advises Kathuria.

Like all age groups, “they are advised to periodically take B12 pills or eat foods fortified with B12. Supplementation is necessary regardless of diet because B12 absorption declines with aging” said Kathuria.

However, seniors who may have low salt requirements or diabetes might work with dietitians to customise a vegan diet to meet their needs. For digestive problems, nutrient-dense, low-fibre diets could be required.

https://indianexpress.com/article/lifestyle/health/the-nutritional-roadmap-to-veganism-how-vegan-9717321/

What to cook a vegan for Christmas dinner

From manchestereveningnews.co.uk

Here's what to cook for a vegan guest on Christmas Day

Christmas is rapidly approaching, and people across the country will be busy preparing to impress family and loved ones with a delicious feast on Christmas Day.

Catering for a big party is never an easy feat, what with dietary requirements, allergies and fussy nephews. And now with the rise of veganism in the UK, it is likely that you might have to prepare a meat-free option this year.

Here's what you can prepare if you have a vegan guest visiting on Christmas Day so they don't feel left out, or leave your home still hungry.

                                                                                                                 (Image: Shared Content Unit)

A lot of people don't realise that much of what we eat on a day-to-day is naturally vegan, which means free of animal products including meat, dairy and eggs.

And on top of that, it is very easy to 'veganise' dishes by making some small tweaks.

For example, most of the vegetables in your Christmas Day dinner are likely to be vegan as long as you cook them in oil, or dairy-free butter (which is easy to find at most supermarkets in the UK).

Roast potatoes, mash potatoes and brussels sprouts can all be made vegan quite easily, and if you don't fancy doing two lots of everything, why not just make them all vegan to save you a task?

There is a debate whether they are are traditional on your Christmas plate... but if you choose to make them, Yorkshire puddings can be made from scratching by following recipes online, or you can buy ready-made plant-based puds.

Vegan stuffing is very common in supermarkets, for example this Paxo Stuffing Mix Sage & Onion is naturally vegan, or you can prepare it yourself from scratch by following a recipe.

Another staple on many people's Christmas Dinner plates are pigs in blankets. These delicious goodies are a non-negotiable for most people during the holidays, and luckily for vegans, they can still indulge.

Many shops including Marks & Spencer's and Aldi have their own vegan version of pigs in blankets. And if you can't find any, then you can make them yourself by buying vegan sausages and plant-based bacon and wrapping them up yourself.

Morrisons sell plant-based pigs in blankets (Image: Morrisons)

You can find vegan Christmas puddings in the free-from section in most major supermarkets, as well as plant-based mince pies (although you can check the ingredients on normal mince pies as some are naturally dairy-free).

For the centre piece, there are items you can buy from supermarkets such as a veggie wellington or a vegan joint, such as this Asda vegan joint).

There's no need for vegans to miss out on Christmas, as there are tons of options nowadays in shops as well as inspirational recipes online.

What to cook a vegan on Christmas Day

Starter

• Vegan cheese board (M&S version, Violife version)
• Veggie soup (eg leek and potato, or mushroom)
• Mushroom pate

Main

• Plant-based pigs in blankets
• Stuffing
• Roasties
• Mash
• Sprouts
• Vegan meat joint (Asda version, M&S version)
• Vegan gravy
• Any veg you want (not cooked in animal-based butter)

https://www.manchestereveningnews.co.uk/news/greater-manchester-news/what-cook-vegan-christmas-dinner-30579949 

Study Examines How Veganism Can Spread Through Social Connections

From vegconomist.com

A new study conducted by non-profit organization Faunalytics aims to shed light on the way veganism can spread through a social network.

To determine the influence of peers on socially influenced behaviour changes, the literature review studies smoking cessation, another complex behaviour that is triggered multiple times per day. The results indicate that romantic partners are the most influential; people are between 1.3 and 11.8 times more likely to quit smoking if their partner also quits.

Other social connections such as friends, co-workers, and siblings also have an influence, but to a lesser degree. This is because long-lasting behavioural changes require complex contagion, which involves repeated exposures by strong ties. However, the influence can still be significant — clusters of smokers often become clusters of non-smokers over time.

The results suggest that vegans may be able to influence others to change their diet and lifestyle simply by being close to them. However, there are clear differences between smoking cessation and becoming vegan — for example, abstaining from smoking has become a social norm, whereas veganism is still relatively niche. This may reduce the influence of veganism, since there is little social pressure to change. The researchers say that more studies are needed to determine how veganism spreads.

© Jacob Lund – stock.adobe.com

Inspiring behavioural changes

Several studies have been conducted in an attempt to determine how people can be influenced to eat fewer animal products and more plants. Research indicates that people generally dislike being told what to do, but may be influenced using more subtle methods. One such strategy is behavioral economics, which uses psychology and economic theory to “nudge” people toward different behaviours.

Some research indicates that nudges alone — such as placing healthy or ethical foods in a more visible position — may not be enough to decrease meat consumption. However, a study published earlier in 2024 found that encouraging people to reflect on these nudges was more likely to bring about behavioural changes.

Other research conducted this year found that hosting a meat-free month in a university cafeteria led to a sustained drop in meat consumption weeks after the experiment ended.

“I was impressed by how important social networks are for spreading these ideas,” said Dr. Andrea Polanco, lead author of the Faunalytics study. “To me, this suggests that advocates should expand their programs to include social groups, not just individuals.”

https://vegconomist.com/studies-and-numbers/study-veganism-spread-social-connections/ 

5 vegan and vegetarian trends for 2025

From specialityfoodmagazine.com

The experts at Ingredion share their insight into what will dominate the plant-based market over the next 12 months

The world of vegan and plant-based food has been a tricky one to navigate in recent years, with a significant shift in shopping habits and buying patterns forcing manufacturers, and retailers, to take stock.

There are two big challenges facing the vegan and plant-based sector going into 2025, explains Matthieu Bertoux, Ingredion’s global savoury lead. “First, inflationary pressures have increased the price of plant-based products, affecting consumer adoption rates. Second, some products still struggle to fully meet consumer expectations regarding flavour and texture authenticity. The focus has shifted purely from merely providing alternatives, to delivering products that can stand on their own merits, with improved nutritional profiles and cleaner labels.”

Despite difficult times the outlook, say analysts, looks positive for the vegan market – provided producers continue to listen and respond to what it is that shoppers demand.

If those in industry make the right moves, said Ingredion, the global market for vegan food looks set to grow from $7.17 billion in 2023, by an incredible 19.4% by 2030.

There’s high merit, said Matthieu, in tapping into consumers’ growing environmental awareness, as many plant-based meat alternatives generate lower greenhouse gas emissions and require fewer resources than conventional meat production. “However, the most promising opportunities lie in addressing the growing flexitarian demographic, which now represents a significant portion of consumers in major markets. These consumers are interested in products that deliver authentic meat-like experiences whilst offering clear environmental and health benefits. There’s also an emerging opportunity to develop products that don’t necessarily mimic meat but instead celebrate their plant-based origins.” Matthieu said this approach attracts younger consumers, who don’t necessarily have the same attachment to traditional meat products as older shoppers.

5 vegan trends for 2025

1. Clean labels rule

Ingredion’s senior marketing manager, Constantin Drapatz, said clean labels will lead the way in plant-based and vegan food manufacturing in the next two years, making up 70% of what’s available to consumers, compared to 52% in 2021.

“The rise supports consumer preference for transparency and simplicity in ingredients, which is a key trend across the European food and beverage industry today,” he explained.

“Our research has also found that 99% of European manufacturers see clean label products as essential to their business strategy, with 87% already incorporating these into their products. This reflects the industry’s commitment to transparency and simplicity in ingredients, in line with increasing consumer demand for recognisable ingredients.”

Gary Allison added he thinks mycoprotein (protein derived from fungi) will see a rise in popularity as an ingredient shoppers feel they can trust. “Plant proteins are increasingly being utilised not just for their nutritional value but also for their natural gelling properties,” he said. “Clean label starches and fibres are gaining prominence as texture enhancers and binding agents, offering manufacturers the ability to create appealing products with shorter, more consumer-friendly ingredient lists.”

2. Reformulation

Manufacturers are reformulating products to ‘clean up their act’. Gary said an ingredient long used in the vegan and plant-based sphere, methylcellulose, is one that’s gradually being taken out of production as better alternatives come to the fore.

“It’s perceived to be an unnatural ingredient by consumers,” he said, adding that methylcellulose-free solutions are now helping businesses to achieve a meat-like texture, using more desirable plant proteins, fibres and starches instead. “Importantly, these developments are scalable and compatible with conventional manufacturing equipment, making them particularly attractive for producers looking to expand their plant-based offerings, without the expense of retooling.”

3. Sustainability

Delivering vegan and vegetarian eating choices that are better for the planet is absolutely essential, said Constantin. “Consumers are increasingly scrutinising sustainability to decide which ingredients they will accept, prompting manufacturers to look for holistic clean label solutions.”

4. Better nutrition

Alongside addressing concerns around sustainability and clean labels, companies, said Matthieu, are taking a holistic approach to nutritional improvement, focusing on both what they add, and what they remove.

“One enduring trend is the need to enhance protein quality, moving towards complete protein sources that provide all essential amino acids while maintaining clean label status. Manufacturers are trying to attract health-conscious consumers by increasing fibre, whilst simultaneously working to reduce saturated fat content. Another key focus area is the fortification with essential micronutrients like iron, zinc, and vitamin B12, addressing common deficiencies in plant-based diets.” This is being achieved through innovative ingredient combinations rather than the addition of synthetic substances, maintaining the clean label appeal that consumers demand. Reducing additives also helps to shorten the ingredients list overall, as the very long lists found on some meat alternatives today, deter a growing number of consumers.

5. Next generation pulses

Pulses and beans are the future, said Matthieu, both in their whole form, and as a natural additive for flavour, bulking, and adding nutrition to recipes. 

“Recent technological developments have enabled the creation of plant-based alternatives using recognisable ingredients that support nutritional profile and deliver both functionality and clean label appeal. These ingredients support high protein content while maintaining low saturated fat levels, without the plant flavour, bitter taste or uncontrolled microbial levels inherent in dry-milled pulse products.”

https://www.specialityfoodmagazine.com/food-and-drink/vegan-and-vegetarian-food-trends-for-2025

The best and worst supermarket veggie mains for Christmas

From telegraph.co.uk/food-and-drink

By Xanthe Clay

Our expert reveals the best vegetarian centrepieces on supermarket shelves and the ones to steer clear of 

Got a vegan coming for Christmas? While on any other day you might get away with giving everyone a nice Ottolenghi roast vegetable tumble with a clever take on hummus, that’s just not going to cut it on The Day When Everyone Expects Turkey. Equally, neither is expecting non meat-eaters to be grateful to be offered just the veg everyone else is eating.

My son’s girlfriend has been vegetarian since childhood and her mum’s Christmas nut roast is world class. I roped her in to try these dishes, along with my husband, my daughter and son to give a range of palates. But what would the veggie make of the ready-made offerings?

Firstly, the whole table agreed that it needs to feel festive. We all enjoyed the flavour of the Asda Hasselback Halloumi Roast, and it was deemed good enough to be a small-plates restaurant dish. But for Christmas dinner, it got the thumbs down. “Just not enough of a centrepiece”. As for some of the others, especially the less successful “fake meat”, the veggie rolled her eyes, muttering gloomily, “the kind of thing where everyone round the table points at the vegan and laughs, ‘you loser.’”

There’s another issue with “fake meat” too: weird ingredients. Many of the products on offer are full of the kind of additions that you wouldn’t be easily able to buy – modified starch, bamboo fibre, emulsifiers and the like – which mark them out as ultra processed. Not that festive, even if occasional indulging is unlikely to cause any harm.

To be fair, some of them are good. We tasted without knowing the ingredients, and one of our winners (including a meatless sausage) was so good that everyone, meat eaters included, dived in for second helpings. Which is another important point: the chances are that all the family will be curious about what the vegan’s eating, so do make extra – especially of the vegetable-based dishes, like the mushroom tart which comes in a pack of two. Bake both even if only one veggie is coming, and cut up the second to share around.

Don’t feel guilty about buying in: what’s important is that it’s served up with good grace. As food writer Nicola Miller told me on the social media site BlueSky (Twitter/X is so 2015), “a feast should never make people feel a nuisance” The cook’s role is to make everyone – vegans and vegetarians included – feel spoiled.

How we tested

We tasted the dishes over two evenings, cooking each according to the packet directions. Each one was marked with a letter and a short description so we knew what it was but not which retailer it came from.

https://www.telegraph.co.uk/food-and-drink/features/vegetarian-christmas-dinner-taste-test/

8 Ways to Use Jackfruit in Your Cooking

From onegreenplanet.org

The tropical Jackfruit is the largest of the tree fruits and can weigh a whopping 120 pounds.  That’s a lot of food! Something that amazing vegan foodies have found is that the jackfruit doubles as a really great meat substitute for its texture.

You might have heard of pulled Jackfruit sandwiches, but there are lots of other fun dishes that you can add jackfruit to. Don’t worry. Rather than having to lug an enormous fruit home from the supermarket, you can usually find ready-prepared jackfruit in the stores.

Just check out these 8 inventive jackfruit recipes.

1. Chili Lime Jackfruit Nachos

Chili Lime Jackfruit Nachos by Anna Bannister

Meet your next go-to party snack- Chili Lime Jackfruit Nachos by Anna Bannister. Crispy nachos are topped with tender jackfruit cooked in lime juice, cane sugar, chili powder, and more spices, then topped with a creamy, spicy Sriracha sauce. These nachos will be a hit at any party, so don’t just stop at making one batch of these because they’ll disappear fast.

2. Smoky BBQ Mango Jackfruit Sliders

Smoky BBQ Mango Jackfruit Sliders by Gabrielle St. Claire

If you’re looking to break into the world of jackfruit, you have to try this effortless recipe for Smoky BBQ Mango Jackfruit Sliders by Gabrielle St. Claire! They’re bursting with lightly sweet, slightly spicy flavour and perfectly paired with fresh, crunchy jalapeño slaw. While the jackfruit cooks, the sauce caramelizes slightly, turning a deep brown colour, and adding a touch more sweetness to the dish.

3. Barbecue Pulled Jackfruit Sandwich With Avocado Slaw

Barbecue Pulled Jackfruit Sandwich With Avocado Slaw by Megan Sadd

This Barbecue Pulled Jackfruit Sandwich With Avocado Slaw by Megan Sadd is a dream come true for anyone who loves meaty, savoury sandwiches. It has an amazingly meaty texture that pairs so perfectly with the barbecue sauce. Sweet, smoky, and a little spicy, it’s perfectly balanced by the crisp, fresh avocado slaw. Serve this with pickles and fries on the side.

4. Jackfruit Frita Quesadillas

Jackfruit Frita Quesadillas by Desiree Rodriguez

This Jackfruit Frita Quesadillas by Desiree Rodriguez is a vegan take on vaca frita which is normally made with shredded beef inside a quesadilla.

5. Lancashire Hotpot

Lancashire Hotpot by Aimee Ryan

A centuries-old dish that is still popular today. This hearty meat-free Lancashire Hotpot by Aimee Ryan uses jackfruit and oyster mushrooms in a rich gravy and is topped with crispy layers of potato.

6. Breaded Jackfruit Cutlet

Breaded Jackfruit Cutlet by Anupa Joseph

Young, tender jackfruit is steamed and then shredded to give it the texture of pulled pork 

and then combined with potatoes and shaped into these Breaded Jackfruit Cutlets by Anupa Joseph. 

They’re breaded and fried, so they’re crispy on the outside with a soft, but meaty texture on the 

inside. Serve these crispy cutlets on buns with lettuce, tomato, and onions like you would with 

patties, or serve them on their own with a side of vegetables.

7. Vegan “Crab” Rangoons

Vegan “Crab” Rangoons by Sarah Ottino

These Vegan “Crab” Rangoons by Sarah Ottino are the perfect appetizer for you! They have a classic creamy filling with a very crunchy outer layer. They can be folded a few different ways and will be a hit at your next get-together!

8. BBQ Jackfruit-Stuffed Anaheim Peppers

BBQ Jackfruit-Stuffed Anaheim Peppers by Nichole Harju

Jackfruit simmered in a hickory BBQ sauce, then stuffed inside Anaheim peppers. These 

sweet but spicy BBQ Jackfruit-Stuffed Anaheim Peppers by Nichole Harju are bursting 

with flavour. Definitely a vegan favourite!

https://www.onegreenplanet.org/vegan-food/8-ways-to-use-jackfruit-in-your-cooking/