Vegan for a month makes you younger

From texarkanagazette.com

Q: I'm thinking of trying a vegan diet for a few weeks. Will I be able to tell in that timeframe if it's making me healthier or feel better? -- Karla P., Knoxville, Tennessee

A: Yes, you will feel positive benefits -- and it will make your ActualAge younger -- pretty quickly. But you need to make sure you're getting important nutrients. A vegan diet is often short on creatine (an amino acid), vitamins B12 and D3, carnosine (an antioxidant), the omega-3 DHA, and one form of iron. So your No. 1 job is to make sure you're getting these important muscle, brain, and immune-system-boosting nutrients. Soy and oat milk can supply D3 and B12, as can fortified cereals and supplements. DHA fatty acid can come from algal oil supplements and whole grains, leafy greens and nuts supply a range of essential fatty acids. And non-heme iron is in good supply in legumes and beans, nuts and seeds. Ask your doctor about taking a multivitamin/mineral (smart move) and a creatine and carnosine supplement.

Once you've adopted your healthy vegan diet -- without highly processed or sugar-added foods and with a good supply of protein and fibre from legumes, whole grains and nuts -- you'll discover that it conveys many benefits pretty quickly.

A study published in MedComm compared the effect of a month-long vegan diet versus a meat-rich diet. It showed that folks on the vegan diet quickly saw epigenetic changes that lowered body-wide inflammation and made their ActualAge younger! This may explain why multiple studies show a vegan diet minimizes the risk of elevated LDL cholesterol, high blood pressure, coronary artery disease and Type 2 diabetes.

You may also lose some weight. A study in JAMA Network Open found that when overweight folks started eating a low-fat vegan diet, they took in fewer calories for every bite. Ounce for ounce, compared to their formerly meat-rich diet, they reduced the amount of calories by 30%. For great vegan recipes, check out the "What to Eat When Cookbook."

Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at 4YOUngevity.com.

https://www.texarkanagazette.com/news/2026/sep/12/vegan-for-a-month-makes-you-younger-evaluate-your/

You Can Turn Lentils Into Fake Meat With This Simple Method

From plantbasednews.org

A group of research scientists has used "freeze structuring" to transform the texture of legumes

You can turn lentils into a texturized protein similar to fake meat with a simple method that has been around for hundreds of years: directional freezing.

According to a new study, scientists have transformed various legumes into fibrous gels with a similar texture to meat by freezing them. The scientists’ research “unlocks” a new route to making affordable, nutrient-dense, texturized alternative proteins, both at home and at an industrial level, out of lentils and other whole foods.

Using directional freezing, or “freeze structuring,” the scientists were able to turn lentils, peas, and beans into a fibrous, versatile, meat-like alternative protein.

The method they used involves soaking legumes and blending them to create a fine, uniform purée, then heating this at 90°C to create a gel. That gel is then frozen from one side using a mould that is insulated on all sides except one, which causes parallel ice crystals to form in the same direction. When thawed, the ice melts, but the directional, fibrous structure formed by the crystals remains.

Scientists from the Institute of Food, Nutrition, and Health at ETH Zürich, Switzerland, carried out the research, which was published in npj Science of Food. Patrick Rühs, professor of food structure engineering at ETH, led the research. 

Rühs said, “During chewing, a directional, fibrous structure provides a distinctive bite that is familiar to – and enjoyed by – many people from meat or fish. In meat and fish, this structure is formed by the directional arrangement of muscle fibres.”

‘This method is so simple that it can be performed easily by anyone in a household kitchen’

ETH ZürichFreeze structuring, or “directional freezing,” gives the legume-based gel a “fibrous structure,” like meat

Using the same freezing method with different legumes facilitates unique textures, and these can be combined to cultivate a desirable mouthfeel. For example, the researchers found that red lentils, black lentils, and mung beans created particularly strong and stable fibres, while soybeans and black beans resulted in softer fibres.

Andrea Bach, a PhD student in Food Structure Engineering who also worked on the research, said, “Our method works with legume species that together account for 96 percent of legume production worldwide.” She added, “The new method is so simple that it can be performed easily by anyone in a household kitchen.”

Water and a freezer are the only tools required for the process.

Kōri tofu, Quorn, and the power of legumes

Plant BaesBoiling and chilling a soaked, blended red lentil puree can turn the versatile legumes into a smooth, tofu-like alternative protein

While using Rühs’s freeze structuring on legumes to create a desirable texture is still emerging, companies like Quorn have used similar techniques to create fibrous meat alternatives. The process has roots in Japan’s kōri tofu, a freeze-dried ingredient first mentioned in the mid-1500s as a shelf-stable, light, and nutritious protein, and there are also countless different recipes for “lentil tofu,” most of which involve boiling, then chilling, the soaked, blended lentils instead of freezing them for a uniform texture.

In the UK, a group of researchers is currently investigating whether beans, peas, and lentils, all of which are cheap, nutritious, and sustainable, could help to preserve British farming amid environmental issues, the climate crisis, and global instability. 

https://plantbasednews.org/news/alternative-protein/turn-lentils-into-fake-meat-method/

Study Shows Older Adults Are Not Eating Enough Of This Crucial Food Group

From mindbodygreen.com

Protein becomes increasingly important as we age. It's essential for maintaining muscle mass and strength, yet getting enough can become harder as appetite, food intake, and calorie needs change.

A new exploratory study of older adults suggests protein intake may be falling short across the board. The gap was largest among vegans, but even omnivores weren't necessarily getting enough. Here's what you need to know.

Image by Kristine Weilert / Stocksy

About the study

Researchers wanted to examine the nutrient and protein intake of older adults who had followed vegetarian or vegan diets for decades and compare them with older adults who ate an omnivorous diet.

The study included 26 adults ages 72 to 80: 20 vegetarians and six vegans. The vegetarian participants had followed their diets for a median of 42 years, while the vegan participants had been vegan for about 10 years after previously following vegetarian diets for roughly 31 years.

Participants recorded everything they ate and drank for three days. Researchers then assessed their intake of calories, protein, and several micronutrients. They also looked at protein quality both within individual meals and across the entire day.

Protein intake was inadequate for vegans, vegetarians & omnivores alike

Protein intake fell below the recommended dietary allowance (RDA) in 83% of vegans, 40% of vegetarians, and 25% of omnivores.

That means protein inadequacy wasn't exclusive to people following plant-based diets. In fact, one in four omnivores in this study also fell below the RDA, which is consistent with previous research showing that inadequate protein intake is relatively common among older adults.

The gap was particularly pronounced among vegans, who also consumed significantly less total energy than omnivores. Eating less overall can make it harder to get enough protein and other nutrients, particularly when meals are small.

This is especially relevant as we age, when unintentional weight loss and loss of lean muscle can become concerns. Making sure meals contain enough protein and overall energy can help support muscle maintenance and physical function.

It's also worth noting that the RDA of 0.8 grams of protein per kilogram of body weight per day (about 0.36 grams of protein per pound of body weight) is not be an ideal target for every older adult. Some experts recommend getting closer to one gram of protein per pound of body weight a day to support healthy aging and help preserve muscle.

What about protein quality?

How much protein you eat is important, but where that protein comes from matters, too.

Researchers found that protein quality was an issue among the plant-based groups, particularly when they looked at individual meals. Protein quality takes into account the essential amino acids a food provides and how well the body can digest and use those amino acids.

Animal proteins have some advantages here. Foods such as eggs, dairy, meat, poultry, and fish generally provide all of the essential amino acids in proportions that closely match the body's needs and are highly digestible.

Plant proteins can contribute to a high-quality diet, but getting enough of the essential amino acids may require more intentional food choices. In this study, lysine and methionine were the amino acids most likely to limit protein quality in plant-based meals. Older adults eating mostly or entirely plant-based diets may need to be more intentional about including concentrated protein sources throughout the day.

Protein quality was generally lowest at breakfast, followed by lunch, and highest at dinner. Some vegan breakfasts actually provided high-quality protein, particularly meals containing tofu, soy yogurt, soybeans, nuts, seeds, and whole grains.

Plant-based diets also fell short in key micronutrients

Protein wasn't the only nutritional concern. None of the vegan participants met recommended intakes for calcium, iron, zinc, folate, vitamin B12, and vitamin D. Vegetarians generally had adequate iron and folate intake but fell short on several of the other nutrients.

These nutrients become particularly important with age. Calcium and vitamin D support bone health, while vitamin B12, iron, and folate are important for healthy blood cells and neurological function.

The researchers also found nutrient inadequacies among omnivores, so these nutritional gaps aren't exclusive to plant-based diets. Supplements were common across all three groups, too.

How to get more protein as you age

Concerned about getting enough protein? Here's how to make reaching your protein goals feel a bit less overwhelming.

Include protein at every meal: This can include eggs, Greek yogurt, cottage cheese, fish, poultry, tofu, tempeh, beans, lentils, or other protein-rich foods depending on your dietary preferences.

Don't overlook breakfast: Since breakfast had some of the lowest protein-quality scores in the study, consider starting the day with a protein-rich option such as Greek yogurt with nuts and seeds, eggs with whole-grain toast, or a tofu scramble. Here are 16 high-protein breakfast recipes for inspo.

Consider a high-quality protein supplement: A protein powder or shake can be a convenient way to add protein when appetite is low or it's difficult to consistently meet your needs through food alone. But what if you aren't into creamy shakes? This clear protein may be the best option for you. It provides 22 grams of protein per serving and tastes like pink lemonade.

Don't forget total energy. Protein is important, but so is eating enough overall. Regularly undereating can make it harder to maintain muscle and meet your vitamin and mineral needs.

The takeaway

A small study of older adults found that protein intake fell below the RDA in a substantial portion of every dietary group, including 1 in 4 omnivores, with the greatest gap among vegans. The findings also highlight why protein quality, meal composition, and adequate overall food intake deserve attention as we age. Making protein-rich foods a deliberate part of every meal can help support healthy aging.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

https://www.mindbodygreen.com/articles/study-shows-older-adults-are-not-eating-enough-of-this-crucial-food-group

Your Guide to Must-Try Vegan Chicken Products

From peta.org 

Good news for our feathered friends! Vegan chicken products are taking over grocery stores, sparing sensitive, social birds from a lifetime of suffering.

Whether you’re craving wings, nuggets, or a patty, these vegan versions will wow your taste buds—without any of the cruelty. And honestly? They’re something to bawk about.

Just Chicken

After winning over shoppers with its zero-cholesterol, hen-friendly vegan egg, Eat Just—PETA’s 2025 Company of the Year—took things to the next level with Just Chicken. This frozen, shredded flesh-free “chicken” comes in a variety of flavours, including Original, Sesame Ginger, Buffalo, and Chili Lime. It’s endlessly versatile: Load it onto tacos, toss it into salads, build out satisfying bowls, or enjoy it straight from the pan. You can find it at major retailers like Walmart, Sprouts, Albertsons, United, Stop & Shop, and more.

MorningStar Farms Chik’n

Although some MorningStar Farms products use milk and eggs taken from cows and chickens, the brand has many tasty vegan options, including all its tasty Chick’n patties, nuggets, and fries. Some of our favourites include Buffalo Chik’n Patties, Chik’n Nuggets, and BBQ Chik’n Nuggets. It’s best to double-check the ingredients list before buying.

NotChicken

Latin American brand NotCo launched NotMilk and NotBurger in the U.S. and is now expanding into the vegan chicken market with nuggets, chicken burgers, crispy patties, and grilled-style fillets. Its products have made a splash outside the U.S. and have even been included as part of Burger King Chile’s vegan options. Find it at your local Sprouts store.

Beyond Chicken

Already a powerhouse in the vegan scene, Beyond Meat delivers big on flavour and texture with its Beyond Chicken line-up. The Beyond Chicken Pieces are juicy, tender, and unbreaded—perfect for tossing into stir-fries, wrapping up in tortillas, or adding to salads and bowls. They come in delicious flavours like Original, Spicy Buffalo, and Lemon Herb, making it easy to switch up your meals.

Beyond Chicken Nuggets are kid-friendly favourites that everyone can agree on. Packed with 14 grams of protein per serving, they’re crispy, satisfying, and great for snack time.

More chickens are raised and killed for food than all other land animals combined, so by creating a vegan chicken option, Beyond Meat is helping to put an end to this violence.

You can find these products in the frozen aisle at some of the most popular retailers, including Walmart, Target, Kroger, and more—so keep an eye out next time you shop, or check the website’s store locator to see if they’re in stock at a grocer near you.

Gardein Ultimate Plant-Based Chick’n

Gardein’s Chick’n Tenders, Chick’n Nuggets, and Chick’n Filets have a crispy coating that’s flavourful enough to eat on its own and perfect when dipped in your favourite sauce.

Daring Foods

Daring Foods makes four flavours of versatile vegan chicken pieces: Original, Original Breaded, Lemon & Herb, and Cajun. The rapidly growing brand even has a celebrity investor—Canadian rapper Drake joined a funding round that will allow Daring Foods to expand to even more retailers. You can currently find its products in Sprouts, Kroger, Costco, and other stores.

Other notable chicken-free options:

Boca: Original Chik’n Veggie Patties, Spicy Chik’n Veggie Patties

Simple Truth: Meatless Crispy Tenders (available at Kroger and Ralphs)

More details are here...

https://www.peta.org/lifestyle/food/best-vegan-chicken-products/?page_86_15_0=34&pl=86_15_0

Objects of desire: Green grazing - Zurich vegan restaurants

From indiatoday.in

Exploring the quiet evolution of Zurich's vegan table with a spotlight on three restaurants that are rewriting conscience eating with precise tasting menus, Moroccan Spanish sharing plates and Catalan pintxos

Yes, there exists a Zurich for vegan diners. No, there are many Zurichs for plant-based fine-dine, interspersed across restaurants of all personalities. There are evenings for intricate tasting menus, others for plates passed across a table with wine, and still others for an aperitif that unexpectedly becomes dinner. The city’s plant-based scenario is not one cuisine or one mood. It’s a melting pot, a melange, and, let’s just say it, a subculture in the making.

DAR

 DAR moves slowly, softly, quietly, into a less formal setting, one that earned the Michelin distinction ‘Bib Gourmand’ on its own. Spanish and Moroccan influences shape the menu here too, but this time, the food is made for sharing. Seasonal vegetables become unassuming but equally riveting dishes, from salted-lemon-mustard steamed buns to roasted beetroot with turmeric foam, among other shared plates. Homemade breads and desserts keep it indulgent. Brunch offers honeycomb-shaped pancakes with house-made Nutella and orange syrup. Its name says much: “dar” means “to give” in Spanish and “house” in Moroccan. That is why DAR feels less formal, more like somewhere to settle in, break bread, and refuse to leave.

Where: Weststrasse 20, 8003 Zurich

USP Moroccan-Spanish sharing plates, vegan cocktails, and a reason to linger.

Meal for Two approx. Rs. 25,000

Contact https://www.restaurantdar.com/

KLE

Interiors at KLE

Chef Zizi Hattab in the kitchen

Zizi Hattab knows this better than most. Born to Moroccan parents, raised in Spain, and trained under Swiss culinary legend Andreas Caminada, she turned plant based cooking into a Michelin awarded restaurant (opened in 2020). Tucked into District 3, KLE has the intimacy of a neighbourhood restaurant, but the precision of fine dining. Zizi Hattab’s four to six course surprise menu celebrates seasonality; an homage to why produce is produced when it is produced. A black pearl mushroom comes with a sauce concocted from 25 local ingredients, including the Weggis lemongrass to provide that perfect tang. There is house bread, but not without aquafaba aioli and Moroccan hummus to generate some excitement; and pickles of radish, cauliflower, beetroot and mushroom make sure to punctuate the meal with acidity. Hattab’s Spanish Moroccan background surfaces without overpowering the produce. KLE’s achievement is making vegetables feel neither imitative nor intimidating. They simply light up a plate, while the room and terrace keep the sophistication easy.

Where Zweierstrasse 114, 8003 Zurich, Switzerland

USP Local produce, global references, and fine dining, not fuss dining.

Meal for Two Rs. 64,000 approx. with wine pairing for a 7 Course menu.

Contact https://www.restaurantkle.com/

COR

Wine and pinxtos at COR

Guests enjoying outside COR

COR makes plant-based dining feel almost incidental, which may just explain its charm. Hattab and partner Bernd Vogel combine Catalan inspired tapas and pintxos with Spanish and French biodynamic wines. Stuffed peppers and pa amb tomquet are designed for grazing, not ceremony. It works with organic produce and small, ethical producers, while the menu shifts with the seasons. Only limited quantities of its plant-based tapas and pintxos are prepared each day. It is pleasantly impermanent: no great vegan manifesto, simply a good bottle, two or three small plates and an evening frozen in time.

Where Weststrasse 12, 8003 Zurich

USP Small Catalan plates, biodynamic bottles, and spontaneity served every evening.

Meal For Two approx. Rs. 10,000

Contact https://www.corwineandpintxos.com/

https://www.blogger.com/blog/post/edit/7630785914985480078/1040221252837493238

US adults who ate more plants and less meat showed slower biological aging without going vegan

From health.yahoo.com

You don't need to go vegan to see meaningful health benefits from eating more plants.

A new study found that U.S. adults who ate more plant foods and less meat showed signs of slower biological aging, suggesting that even moderate dietary shifts could make a difference over time.

Here's what to know

The authors wrote in the study, published in the peer-reviewed journal Aging, that eating more plant foods, especially healthy ones, "may be a strategy to slow aging."

The researchers used two large U.S. government datasets to test whether the diets people actually follow aligned with differences in DNA methylation, a marker commonly used to estimate biological age.

After screening the datasets, the analysis covered 2,810 people from the Atherosclerosis Risk in Communities Study and 2,056 from the National Health and Nutrition Examination Survey, with average ages of 57 and 63.

To compare eating patterns, the team used four plant-forward diet indexes that favored plant foods and penalized animal products. Among the aging measures they examined, the strongest association appeared with GrimAge2, which estimates age and is linked to disease and mortality risk.

In the study, the researchers concluded that "Overall, plant-based diets, pro-vegetarian diets, and healthy plant-based diets were associated with slower GrimAge2, possibly reflecting the role of these dietary patterns on healthy aging."

Photo Credit: iStock

More background

The results were not the same across all kinds of plant-based foods.

Patterns built around refined grains, potatoes, fruit juice, sweets, and sugar-sweetened beverages were not tied to slower aging in the same way. In the survey data, sugar-sweetened drinks were individually associated with faster aging.

Whole grains showed the steadiest favourable association, corresponding with slower GrimAge2 in both datasets. In the survey sample, fruits and vegetables were also linked to benefits, while in the community cohort, animal fat pointed in the opposite direction.

Rather than testing a tightly managed diet for a short period, the study captured how people ate in everyday life.

What can be done?

A total diet overhaul may not be necessary to make healthier changes. Shifting meals toward whole grains, fruits, vegetables, legumes, and other minimally processed plant foods could matter more than simply cutting out animal products while still relying on soda, chips, and sweets.

The cost of obtaining healthy foods is often a concern, but a randomized crossover study by the Physicians Committee for Responsible Medicine reported that a low-fat vegan diet lowered daily food costs by 19% compared with a standard American diet, according to Earth.com. That comes to about $1.80 in savings a day, or about $650 over a year.

Where can I learn more?

These findings line up with other research suggesting that eating more plants and less meat can support long-term health, even without going fully vegan. The articles below explore that idea from a few angles, including life expectancy, mortality, lower-meat eating patterns, and newer plant-based products.

• Replacing a common animal-based food with plant protein could increase life expectancy.

• Following the planetary health diet was tied to substantial health advantages and lower mortality.

• Consumers can eat meat and dairy and still cut diet-related pollution substantially.

Read together, these articles suggest that small, repeatable food swaps can add up over time. They also reinforce the value of looking at overall eating patterns, not just one ingredient or food group.

https://health.yahoo.com/wellness/nutrition/healthy-eating/articles/us-adults-ate-more-plants-205900563.html