Switching to a vegan diet reduces severe menopause symptoms by 92%

From newatlas.com/health-wellbeing

Switching from a diet including meat to a low-fat vegan diet reduced severe hot flashes in menopausal women by a staggering 92%, according to a new study. Interestingly, the benefit was seen even if the women ate highly processed plant-based foods.

Studies have shown that, compared to a diet that includes meat, plant-based diets are more beneficial for maintaining long-term health, particularly cardiovascular health and weight management.

Now, a new joint American-Canadian study has found that eating a low-fat vegan diet, specifically one supplemented with soybeans, can reduce body weight and the hot flashes associated with menopause – even if the plant-based food being eaten is highly processed.

“This study highlights the potential positive effects of a plant-based diet rich in soy (regardless of the level of processing) in terms of both hot flash and weight management,” said Dr Stephanie Faubion, who is the medical director for The Menopause Society and was not involved in the study. “Given these and the other known benefits in terms of lowering heart disease and cancer risk, women in midlife should consider leaning into a plant-based diet.”

                     Severe hot flashes were significantly reduced in menopausal women who ate a vegan diet

Depositphotos

Menopause is the permanent cessation of menstrual periods, marking the end of a woman’s reproductive years. Hot flashes, or hot flushes, are a common symptom of menopause, experienced by about 80% of women. Characterized by a sudden wave of heat that usually starts in the chest and spreads to the neck and face, hot flashes can produce a feeling of overheating and burning. It’s not known exactly what causes hot flashes, but it’s thought that lower levels of oestrogen are the culprit, as the hormone plays a significant role in lowering body temperature. The term “postmenopausal” is used to describe a woman who has not had a period for 12 consecutive months; it lasts for the rest of a woman’s life. Treatments are aimed at easing symptoms and include menopause hormone therapy (MHT).

The researchers recruited 84 postmenopausal women aged 40 to 65 who’d reported at least two moderate-to-severe hot flashes a day to the 12-week study. Half of the participants were randomly assigned to a low-fat vegan diet supplemented with soybeans, while the other half served as the control group, eating an omnivorous diet. Women were excluded if they were already eating a low-fat vegan diet, had a soy allergy, used hormonal medications in the preceding two months, used weight-reducing medication in the preceding six months, smoked, or drank more than one alcoholic beverage a day.

The vegan group was asked to avoid all animal products and follow a diet consisting of fruits, vegetables, grains, and legumes, with half a cup (86 g/3 oz) of cooked soybeans each day. Those in the control group ate their usual diet. Neither group received instructions about how much processed food they could consume. Dietary adherence was assessed weekly, and the women’s hot flashes were tracked using a smartphone app. (Side note: Integrating soybeans into a low-fat vegan diet can enhance its nutritional completeness and provide essential nutrients that are typically found in animal products.)

At 12 weeks, severe hot flashes fell by 92%, from 1.3 per day to 0.1 per day, in the vegan group and didn’t change significantly in the control group (from 0.7/day to 0.4/day). The symptom reduction seen in the vegan group occurred regardless of whether the women ate processed or unprocessed plant-based foods. Moderate-to-severe hot flashes decreased by 88% in the vegan groups and by 34% in the control group. Mean body weight decreased by 3.6 kg (7.9 lb) in the vegan group, compared to a reduction of 0.2 kg (0.4 lb) in the control group.

“The current randomized trial demonstrated that, in the context of a vegan diet, replacing the consumption of both unprocessed or minimally processed and ultra-processed animal foods with plant foods (regardless of the level of processing), was associated with weight loss and a reduction in severe hot flashes in postmenopausal women,” said the researchers. “Conversely, the level of processing of plant foods was not associated with changes in body weight or hot flashes, suggesting that the benefits of increasing plant foods are independent of processing level.”

The researchers recognize the study’s major limitations, namely, that food consumption was based on self-reported diet records and that, because participants were volunteers, the findings might not represent the general population. However, they maintain that the study’s results may have significant implications for menopausal women.

The study was published in the journal Menopause.

https://newatlas.com/health-wellbeing/vegan-diet-menopause-symptoms-hot-flashes/ 

New study debunks longstanding myth about impacts of vegan diet on your body: 'It was certainly ingrained in my mind'

From msn.com/en-us

It's a common myth that those who eat a vegan diet cannot put on muscle. 

The reason this theory became perpetuated is because many studies showed that animal-based proteins created better muscle protein synthesis than plant-based proteins. 

But, overall, these studies made a lot of assumptions — mostly that a plant-based diet was incomparable, which is not true.

Exercise researcher and director of the Nutrition and Exercise Performance Group at the University of Illinois Urbana-Champaign, Nicholas Burd, spoke about his controlled trial on NPR's Morning Edition. 

Burd concluded that both an animal-based diet and a plant-based diet have the same "muscle-building potential" and long-term muscle gains. 

Even though meat mirrors the composition of our own muscles, plant-based foods still have the same essential amino acids and building blocks of our muscles.

"It was certainly ingrained in my mind that animal [protein] is better than plant, [but] vegan diets are just as good provided they're balanced and you're eating enough protein," Burd shared with NPR.

This study enrolled 40 young people and randomly assigned them a vegan or omnivorous diet. The participants had to do three weightlifting sessions over the course of nine days and eat all of the food provided by the researchers. 

At the conclusion of the study, the participants' muscles were biopsied to measure protein synthesis, where they found no difference in muscle development between the diets.

Meat may be more protein-dense, but a diet rich in beans, lentils, quinoa, tofu, tempeh, and many other suitable plant-based foods can still allow you to get the gains at the gym. A plant-based diet is also associated with shorter recovery times, according to research published in the journal Nutrients.

A vegan diet is also eco-friendly. The New York Times detailed research from the University of Oxford, which found that a plant-based lifestyle uses 54% less water and produces 75% fewer planet-heating emissions compared to omnivorous diets. 

For every 1 million people who try veganism for 31 days for events like Veganuary, the pollution reduction is the equivalent of stopping the emissions created by 1.2 million flights from Paris to London. 

While implementing meatless meals may seem like a small step, it makes a big difference for the environment.

https://www.msn.com/en-us/health/nutrition/new-study-debunks-longstanding-myth-about-impacts-of-vegan-diet-on-your-body-it-was-certainly-ingrained-in-my-mind/ar-AA1GgMK3 

3 High-Protein Vegan Lunch Wraps To Make This Week

From plantbasednews.org 

These wraps are loaded with veggies, fibre, and plant protein

Shakayla Felice, known for her plant-based recipe tutorials on YouTube, recently shared a video focused on high-protein vegan lunch wraps. In the video, she walks viewers through three creative wrap recipes that pack in both flavour and nutrition. Each one features vegetables, legumes, or tofu, making them great options for anyone looking to boost their intake of high-protein and fibre-rich meals while keeping lunch quick and filling.

These wraps are rich in fibre, plant-based protein, and healthy fats. They’re easy to prepare and perfect for meal prep. Whether you’re eating on the go or planning ahead for the week, these high-protein vegan lunch wraps deliver on taste and nutrition.

                                   These wrap recipes are perfect for packed lunches - Media Credit: YouTube/ Shakayla Felice

Veggie wrap with herby tahini dressing

This wrap is full of colourful vegetables and an edamame avocado mash. “A bulk of the protein and a decent amount of fibre is coming from the edamame and avocado mash,” Felice says. She blends edamame, avocado, garlic, lemon juice, and non-dairy milk to make the base.

For the creamy herby tahini dressing, she mixes tahini with vegan sour cream, lemon juice, nutritional yeast, and fresh herbs like cilantro, parsley, and dill. She adds water to thin it out.

“This wrap was so delicious, so flavourful, packed with so many vitamins,” she explains. Felice also uses crunchy veggies like cabbage, cucumber, tomato, and shredded carrots. Crispy jalapeños and microgreens top it all off.

Tofu bánh mì-inspired wrap

YouTube/ Shakayla FeliceThis wrap uses fava bean tofu, but you can use any tofu you like

This wrap brings bold flavours with tofu and pickled vegetables. Felice uses a fava bean-based tofu this time but says: “I’ve also made this with a soy-based tofu … go with super firm tofu.”

She marinates the tofu in Japanese BBQ sauce and air-fries it. While it cooks, she pickles fennel, cucumber, jalapeño, watermelon radish, and carrots in rice vinegar, maple syrup, salt, and water. “We’re just adding another layer of flavour to this wrap,” she says.

She spreads plant-based mayo on the wrap and layers it with lettuce, pickled veggies, and the cooked tofu. “I also drizzled some sriracha hoisin sauce and had some mint and cilantro in the fridge which I added on top,” she adds.

Buffalo chickpea and Caesar salad wrap

This final wrap combines spicy chickpeas with creamy Caesar dressing. Felice mashes chickpeas and mixes them with buffalo sauce. She roasts them until crispy. For the Caesar dressing, she uses hummus, Dijon mustard, vegan Worcestershire sauce, lemon juice, capers, garlic, and nutritional yeast.

“Whenever I am trying to make something that is a bit more nutrient dense, I tend to choose hummus as the base,” she explains.

The wrap includes chopped romaine and baby kale, tomato, cucumber, red onion, avocado, and sprouts. She finishes with more buffalo sauce on top. “This salad was the best of both worlds,” she says.

All three wraps offer high fibre and protein, perfect for a balanced plant-based lunch.

You can find more videos by Shakayla Felice on her YouTube channel.

https://plantbasednews.org/lifestyle/food/high-protein-vegan-lunch-wraps-to-make-this-week/

The science behind plant-based diets

From meer.com

By Maria Ismail

The nutritional benefits, environmental impacts, and common misconceptions of plant-based eating

The concept of plant-based diets has gained immense popularity in recent years, driven by growing awareness of health benefits, ethical considerations, and environmental sustainability. This dietary pattern prioritizes foods derived from plants, including vegetables, fruits, grains, nuts, seeds, and legumes. While it excludes or minimizes animal products, it is not synonymous with strict veganism; plant-based diets may include occasional consumption of dairy, eggs, or meat. In this article, we delve into the nutritional benefits, potential challenges, environmental impacts, and common misconceptions surrounding plant-based diets.

Nutritional benefits of plant-based diets

Reduced risk of chronic diseases

Plant-based diets are rich in fibre, antioxidants, and phytochemicals, which contribute to a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. A meta-analysis by Kahleova et al. (2017) found that individuals adhering to vegetarian diets had a 25% lower risk of ischemic heart disease compared to non-vegetarians. The abundance of soluble fibre in plant-based foods helps regulate blood cholesterol levels, reducing the likelihood of cardiovascular issues.

Improved gut health

The high fibre content of plant-based diets promotes the growth of beneficial gut bacteria, which play a crucial role in digestion, immune function, and overall health. Studies have shown that individuals following plant-based diets have greater microbial diversity in their gut, which is linked to lower levels of inflammation and improved metabolic function (Singh et al., 2017).

Weight management

Adopting a plant-based diet can aid in weight management due to its lower calorie density and higher nutrient density. In a study published in The American Journal of Clinical Nutrition, Turner-McGrievy et al. (2015) found that participants on plant-based diets experienced greater weight loss over a 12-week period compared to those following omnivorous diets.

Enhanced longevity

The consumption of plant-based foods is associated with increased life expectancy. According to research by Orlich et al. (2013), vegetarian diets reduce mortality rates, particularly from ischemic heart disease, which is one of the leading causes of death worldwide.

Potential challenges of plant-based diets

Nutritional deficiencies

Despite their benefits, plant-based diets may lead to deficiencies in certain nutrients typically abundant in animal products, such as vitamin B12, iron, calcium, zinc, and omega-3 fatty acids. Vitamin B12 is essential for red blood cell production and neurological function, and its deficiency can lead to anaemia and cognitive impairments. To counter this, fortified foods or supplements are often recommended for individuals following plant-based diets (Stabler, 2013).

Protein quality and quantity

Plant-based diets may lack complete protein sources, as most plant proteins are deficient in one or more essential amino acids. However, combining complementary proteins, such as beans and rice, can address this issue. Soy, quinoa, and buckwheat are examples of plant-based complete proteins.

Social and practical barriers

Adopting a plant-based diet can pose social challenges, particularly in cultures where meals are centred around animal products. Additionally, access to diverse plant-based options may be limited in certain regions, making it harder to achieve a balanced diet.

Environmental impact of plant-based diets

The environmental benefits of plant-based diets are among their most compelling aspects.

Reduced greenhouse gas emissions

Animal agriculture is a significant contributor to greenhouse gas emissions, accounting for approximately 14.5% of global emissions, according to the Food and Agriculture Organization (FAO, 2013). Transitioning to plant-based diets could significantly reduce carbon footprints. A study by Poore and Nemecek (2018) found that plant-based diets could reduce food-related greenhouse gas emissions by up to 73%.

Lower water usage

The production of plant-based foods generally requires less water than animal-based foods. For instance, producing 1 kilogram of lentils requires about 1,250 litres of water, whereas the same amount of beef requires over 15,000 litres (Mekonnen & Hoekstra, 2010).

Biodiversity conservation

Shifting to plant-based diets can alleviate pressure on land use, reducing deforestation and habitat destruction. The expansion of agriculture for animal feed is a leading cause of biodiversity loss, and reducing reliance on animal products can mitigate these effects.

Debunking common myths about plant-based diets

Myth: plant-based diets are protein deficient

One of the most pervasive myths is that plant-based diets lack adequate protein. While it is true that plant proteins differ in amino acid composition from animal proteins, a well-planned plant-based diet can meet protein needs. For example, a cup of cooked lentils provides 18 grams of protein, comparable to a serving of meat.

Myth: plant-based diets are expensive

Contrary to popular belief, plant-based diets can be cost-effective, as staple foods such as beans, lentils, rice, and vegetables are generally more affordable than meat and dairy products. The perception of higher costs often arises from the popularity of processed plant-based alternatives, which are not essential for a balanced diet.

Myth: plant-based diets are inadequate for athletes

Athletes often rely on high-protein diets for muscle recovery and performance. Recent studies, such as one by Hevia-Larraín et al. (2021), show that plant-based proteins, when consumed in sufficient amounts, are equally effective as animal proteins for muscle protein synthesis.

Myth: plant-based diets are unsustainable for long-term health

Concerns about long-term sustainability often stem from misinformation about nutritional adequacy. However, organizations like the Academy of Nutrition and Dietetics have confirmed that well-planned plant-based diets are suitable for all stages of life, including pregnancy, lactation, and childhood (Melina et al., 2016).

Conclusion

Plant-based diets are more than just a trend; they represent a viable solution to many health, environmental, and ethical challenges facing humanity. While they offer numerous benefits, their success lies in careful planning to avoid potential nutritional pitfalls. By addressing misconceptions and promoting accessibility, plant-based diets can become a cornerstone of global dietary practices, fostering better health and sustainability for future generations.

References

Kahleova, H., Levin, S., & Barnard, N. D. (2017). Vegetarian dietary patterns and cardiovascular disease. Progress in Cardiovascular Diseases, 59(6), 579-585.
Singh, R. K., Chang, H. W., Yan, D., et al. (2017). Influence of diet on the gut microbiome and implications for human health. Journal of Translational Medicine, 15(1), 73.
Turner-McGrievy, G. M., et al. (2015). A plant-based diet for obesity treatment: A randomized controlled trial. The American Journal of Clinical Nutrition, 102(4), 798-808.
Orlich, M. J., et al. (2013). Vegetarian dietary patterns and mortality. JAMA Internal Medicine, 173(13), 1230-1238.
Stabler, S. P. (2013). Vitamin B12 deficiency. New England Journal of Medicine, 368(2), 149-160.
Poore, J., & Nemecek, T. (2018). Reducing food’s environmental impacts through producers and consumers. Science, 360(6392), 987-992.
Mekonnen, M. M., & Hoekstra, A. Y. (2010). The green, blue, and grey water footprint of crops and derived crop products. Hydrology and Earth System Sciences, 15(5), 1577-1600.
Food and Agriculture Organization (FAO). (2013). Tackling climate change through livestock.
Hevia-Larraín, V., et al. (2021). Plant-based diets for athletes. Nutrients, 13(5), 1321.
Melina, V., et al. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970-1980.

https://www.meer.com/en/85957-the-science-behind-plant-based-diets

UK: Bury Vegan Market returning to town for 3rd year

From burytimes.co.uk/news

A market is returning to Bury for the third year in a row, offering a huge variety of vegan street food and cruelty-free products 

On Saturday, June 28, Mill Gate Square at Bury Market will see vegan stalls open from 10.30 am until 4pm, offering everything from street food and bakery products to jewellery and art.

The vegan market, which first took place in 2023, promises zero-waste and environmentally friendly products.

A council spokesperson said: “Bury’s Vegan Market is a great addition to our town, celebrating diversity, sustainability, and local businesses.

“It promotes ethical food production, supports independent traders, and strengthens Bury Market’s reputation as a vibrant community hub, making our town a destination for all.”

It is no surprise that the market is returning for another year.

According to 2024 statistics, nearly five per cent of the UK population is vegan - which equates to 2.5 million people. And almost half (46 per cent) of Brits aged 16 to 75 are considering reducing their intake of animal products in the future.

Vegan Market Co., the company behind the festival, operates vegan markets across more than 50 towns and cities across the UK.

Organisers want everyone to feel welcome at the fully accessible event - regardless of dietary preferences - and this includes well-behaved dogs.

However, all traders must ensure that anything they sell is vegan and not tested on animals.

Vegan Market Co. champions thousands of small businesses that focus on making ethical and sustainable products. They also offer a number of free pitches at each event to those who meet the community focus eligibility criteria.

Dean, 42, a vegan living in Bury is looking forward to the market and said: “I think it’s important to help normalise vegan foods.

“People need to be able to see vegan alternatives in order to break down stereotypes around vegan food being ‘rabbit food’.”

However, Dean is concerned about the general decline in vegan restaurants in Manchester and beyond- and the fact that Bury lost its only fully vegan establishment The Treehouse in recent years.

Recent closures of vegan restaurants in Manchester include Vegan Shack, Green’s, Vurger Co, V Rev, Herbivorous, and Wholesome Junkies to name just a few.

Many restaurants have been forced to close completely; others have moved to less central locations owing to rapidly increasing rents.

Vicki, 47, a vegan from Whitefield, is hoping to find some nice vegan cheeses at the event.

She said: “Bury Vegan Market gives traders the opportunity to show off their products and hopefully show non-vegans that it's not all lentils and fake meat.

“Living a compassionate lifestyle doesn't mean eating poorly.

“I think a lot of places now understand what vegan means more now, however, I've seen menus get smaller in general.”

https://www.burytimes.co.uk/news/25218499.bury-vegan-market-returning-town-3rd-year/

‘What I Eat For 100 Grams Of Vegan Protein Per Day’

From plantbasednews.org

Here's how easy it can be to get enough protein on a vegan diet

Jenné Claiborne, known for running the SweetPotatoSoul YouTube channel, recently shared a video on what she eats for 100 grams of protein a day using whole foods – no protein powders required.

The vast majority of people don’t need anywhere near that much protein, so her video isn’t intended to be followed exactly. Instead, you can use it as inspiration if you want some new high-protein vegan recipes in your life. The video is her answer to a common question: how do vegans get enough protein? She shows that it’s not hard, doesn’t require anything fancy, and comes with added benefits like fibre, flavour, and affordability.

Claiborne is a plant-based chef, cookbook author, and creator known for making vegan food feel joyful and accessible. In this video, she walks through a full day of meals that bring her close to 100 grams of protein, all from whole foods. She also shows how just a few extra ingredients can push that number well beyond 100, without adding another meal.

You should always speak to a healthcare professional if you have personal questions about your protein intake.

Why you don’t need protein powders to eat well

Jenné Claiborne has shared how easy it is to get enough protein on a plant-based diet - Media Credit: YouTube/ SweetPotatoSoul

Many people worry about protein on a vegan diet, but Claiborne explains that most of us actually need less than we think. The average woman needs around 45g, while men require approximately 55g. These numbers can go up depending on activity level or health goals, but Claiborne emphasizes that plant-based whole foods are more than capable of meeting those needs.

Whole grains, legumes, tofu, and seeds are high in protein and come with other nutrients often lacking in ultra-processed foods. She reminds viewers that fibre is “essential to a healthy human,” and notes that Americans are more likely to be lacking in fibre than lacking in protein.

Breakfast: oats and add-ins for a high-protein start

Claiborne starts her day with steel-cut oats cooked in the Instant Pot. She chooses these over rolled oats for the texture, calling them “chewier” and easier to prep while multitasking in the morning. A half cup of dry oats contains 10 grams of protein.

She boosts that by adding soy milk, almond butter, and flaxseed. Combined, her breakfast delivers 19.3 grams of protein. “People are always overlooking whole grains as a good source of vegan protein,” she says.

This meal is also fibre-rich and easy to customize. She recommends choosing whole grains over refined ones to get both protein and long-lasting energy.

Smart snacks: edamame and fruit

Mid-morning, Claiborne refuels with edamame after tennis or yoga. One small bag of edamame offers 12 grams of protein, and she says it’s one of her favourite high-protein snacks. “You simply boil the edamame for about seven minutes… absolutely delicious and so rich in protein.”

She also snacks on fruit throughout the day. A couple of oranges and a handful of berries add another 3 grams of protein. While not a major source, fruit still contributes toward her daily vegan protein goal.

Lunch: curry, grains, and greens

YouTube/ SweetPotatoSoulUp your protein with easy changes like using brown rice over white rice

Lunch is a sweet potato chickpea curry served over brown rice. Chickpeas account for 14.5 grams of protein, and the rice adds more, especially when using whole varieties like brown or red rice.

She pairs this with a massaged kale salad topped with nutritional yeast. The kale offers 2 grams, and the yeast another 2.5 grams. Altogether, lunch brings in 22 grams of protein.

Claiborne notes that these ingredients are budget-friendly, versatile, and easy to prep in batches.

Dinner: tofu and a hearty bowl

For dinner, Claiborne assembles a bowl with marinated tofu, quinoa, collard greens, sweet potato, and tahini-miso sauce. It’s a mix of leftovers and fresh elements, and it totals 32.6 grams of protein.

The tofu alone delivers 15 grams. “I’m always surprised by how much protein tofu has,” she says. She encourages viewers to embrace soy foods like tofu and edamame for their nutrition and flexibility.

She adds 8 grams from quinoa, 5 grams from the collards and nutritional yeast, 3 grams from sweet potato, and 2.6 grams from the tahini sauce.

Reaching 100 grams of daily vegan protein

By the end of the day, she consumes 90.9 grams of protein. But with three simple additions, the number jumps past 100:

• 1 tablespoon hemp seeds (+3.3g)
• ¼ cup almonds (+6g)
• 1 cup soy milk in a turmeric latte (+8g)

Claiborne says these are easy to include without needing a full extra meal. “It’s not that hard. No protein powders. Nothing fancy,” she says.

The turmeric latte also brings anti-inflammatory benefits, thanks to spices like turmeric, ginger, cardamom, and black pepper. Made with soy milk, it’s both calming and high in protein.

Claiborne wraps the video by encouraging viewers not to stress about protein intake too much. “You’re going to get all the protein you need,” she says. Her takeaway? Whole-food vegan eating isn’t just doable – it’s delicious, nourishing, and packed with daily vegan protein.

You can find more plant-based recipes on the Sweet Potato Soul YouTube channel.

https://plantbasednews.org/lifestyle/food/vegan-protein-per-day/