Is veganism the key to a greener tomorrow?

From telanganatoday.com

New Delhi: “Swear off meat” a popular New Year’s resolution among millennials and Generation Z. Modern-day generations are more aware of the consequences of excessive meat consumption and are voluntarily attempting to reduce it. Today, mock meat, a sustainable lifestyle, and empathy for all is driving veganism forward.

Veganism, a seemingly innocent word, has become an important tool in the fight against degrading environmental conditions, and it has done so in style. It is more than just a diet. It is about choosing a way of life that excludes animal-based products, particularly food. It is a philosophy that vehemently opposes the use of animals as commodities. Perhaps this is why celebrities like Lewis Hamilton and Tom Ford are so adamantly in favour of a plant-based, eco-friendly diet.

But the question remains, why is the world suddenly blitzed by veganism? 

                                                                     Is Veganism the key to a greener tomorrow?.(Photo: IANSLIFE)

Veganism is the key to promoting good health

Many people believe that the only reason they eat meat is for its nutritional value. It’s high in protein, essential nutrients like iodine, iron and zinc, as well as vitamins like B12 and essential fatty acids. What if you could get all of these nutrients from a plant-based diet? Processed meats, such as bacon and sausages, are high in cholesterol, making them extremely dangerous in terms of causing cardiovascular disease and cancer.

According to research, eating animal flesh, milk and eggs may be as harmful as smoking. Another study found that strict vegans have the lowest cancer rates, followed by vegetarians who don’t eat meat but do consume animal-based products like eggs or milk. Concluding that, while a high BMI and smoking habits are important factors, dietary choices play a significant role in determining health.

Good enough reasons to switch to a vegan diet?

But are your taste buds preventing you from committing to veganism? Don’t be concerned. A plant-based diet has it all covered, from vegan milk, ice cream, and pasta sauce to eco-friendly chicken, mutton, tuna, eggs and all kinds of meat that look, taste and even cook like traditional meat items.

Veganism helps environment rejuvenation

Leading organisations have repeatedly stated that the meat industry is a major source of pollution, food scarcity and ocean depletion. According to a recent paper published in Nature Food, global greenhouse gas emissions from animal-based foods are twice as high as those from plant-based foods.

Having said that, one can effectively reduce their carbon footprint by reducing their consumption of animal-based products such as meat, dairy and eggs and adopting a vegan lifestyle. Indeed, the United Nations has stated unequivocally that a global shift toward plant-based foods and veganism are critical components in combating the worst effects of climate change. Do you need any more reasons to go vegan?

Veganism is equal to taste plus the sustainability

Do you think it’s dramatic that animal agriculture is being described as “dark and horrifying”? It is, in fact, and you don’t have to travel far to witness people’s heinous actions. Snatching infant male calves from their mothers, sending innocent animals to slaughterhouses or worse, and treating animals like machines to produce milk, eggs and a variety of meat, the stench of industrial farming will never leave humankind.

We won’t be able to wash our hands of the blood of innocent animals, but we can put a stop to these atrocities. Consider for a moment that in order for you to have a tasty snack, a happy and pure soul must be sacrificed.

People today can easily adopt veganism without compromising their palate, thanks to the introduction of vegetarian meat and healthy advances in plant-based food recipes. You can still eat your favourite chicken wings or pork sausages with a plant-based meat twist.

These environmentally friendly meat alternatives taste, feel and even cook like traditional meats and can be added to a regular diet as a sustainable alternative.

Veganuary: Steps towards a better tomorrow

While veganism has its roots in environmental concerns and animal welfare, its numerous health benefits have also drawn a large number of followers. And, given that most people begin the new year with food-related resolutions, the term ‘Veganuary’ has gained popularity in recent years. Following the 21-day rule is said to turn any personal or professional goal into a habit.

https://telanganatoday.com/is-veganism-the-key-to-a-greener-tomorrow

Recipe: Vegan Creamy Italian Gnocchi Soup

From vegnews.com

Rich and delicious broth, plus chewy bites of potato gnocchi make this hearty stew warming on those chillier evenings

You can sub a short pasta such as shells, orecchiette, or macaroni for the gnocchi in this recipe from the Fast Easy Cheap Vegan cookbook, based on what you have on hand. 

What you need:

2 tablespoons olive oil
2 medium carrots, peeled and chopped
2 stalks celery, chopped
1 yellow onion, chopped
4 cloves garlic, minced or pressed
¼ cup flour 
4 cups vegetable broth
2 teaspoons Italian seasoning 
¾ teaspoon salt
¼ teaspoon black pepper
1 (1-pound) package prepared gnocchi 
2 cups unsweetened vegan milk
4 cups fresh spinach

What you do:

1. In a large pot over medium-high heat, warm oil. Add carrots, celery, onions, and garlic and sauté for about 5 minutes, until onions turn translucent and begin to brown.
2. Sprinkle in flour and continue to cook for 1 minute while stirring often. Pour broth into pot and stir vigorously. Add seasoning, salt, and pepper and bring to a simmer.
3. Gently stir in gnocchi and continue to cook for 3 to 5 minutes, until gnocchi are tender. Add milk and spinach and cook for another 2 minutes, until heated through and spinach is wilted. Serve hot.

https://vegnews.com/2022/1/vegan-italian-gnocchi-soup 

Meera Sodha’s vegan recipe for sweetcorn chowder with chipotle oil

From theguardian.com

Chowder, but not as you might know it, featuring velvety potato, pungent alliums, succulent sweetcorn and the warmth of chipotle 

Back in the mists of time (from the 16th century onwards), French fishermen from Brittany travelled back and forth to Newfoundland in Canada to fish. At some point along the way, it’s thought their fish and potato stew cooked in a chaudière became American chowder. Today, chowder has splintered into many variations; some are made with tomatoes and others without any fish. My recipe borrows mostly from a New England variation made with sweetcorn, and is a perfect winter warmer. In it, potato offers velvet reassurance, sweetcorn pops with optimism, leeks and onion give sweet and savoury pungency and, for a bit of sparkle, there’s a salty smoky chipotle oil to finish.

Sweetcorn chowder with smoky chipotle oil

I think this is a complete meal in itself, and doesn’t need anything else to accompany it. I’ve used frozen corn, but if you have tinned, drain a standard 198g tin to get 160g sweetcorn. You’ll need a blender.

Photograph: Louise Hagger/The Guardian. Food styling: Emily Kydd. Prop styling: Jennifer Kay. Food styling assistant: Valeria Russo

Prep 15 min
Cook 30 min
Serves 4

75ml rapeseed oil, plus 2 tbsp extra
2 tbsp dried chipotle flakes
Fine sea salt
200g frozen sweetcorn, defrosted
2 leeks, trimmed and finely sliced (225g net)
1 brown onion, peeled and finely sliced
4 garlic cloves, peeled and grated
500g potato, peeled and cubed into 1cm cubes
2 tbsp vegetable bouillon, dissolved into 500ml water
1 x 400ml can coconut milk
1 tsp cider vinegar, or lemon juice

Make the chipotle oil first. Heat the oil in a medium to large saucepan until hot, add the chipotle flakes and a half-teaspoon of salt, then take off the heat. Swirl, leave to cool a little, then carefully pour into a heatproof bowl to cool down further.

Add another tablespoon of oil to the same pan, if need be, and put it on a high heat. When very hot, add the sweetcorn in a single layer (if possible) and leave for two minutes to char slightly. Stir, leave undisturbed for another two minutes, until you see a good bit of colour, then tip into a medium bowl.

Add another tablespoon of oil to the pan, set it over a medium heat, then add the leeks and onion, and saute for eight minutes, until soft. Add the garlic, cook for two minutes, then add the potato, bouillon and three-quarters of a teaspoon of salt, and bring up to a boil. Turn down to a simmer and cook gently for 10 minutes, until the potato is cooked through and the tip of a knife slips in and out easily.

Return the sweetcorn to the pan (if you wish, reserve a small handful to decorate the soup), add the coconut milk and vinegar, bring back to a boil, then take off the heat.

Using a stick blender, blend the soup for 10-15 seconds, to thicken it a little (or ladle a third to a half of the soup into a blender, blitz, then pour back into the pan). Taste and adjust the seasoning, if need be, then ladle into bowls, sprinkle over the reserved corn, if using, drizzle with the smoky chipotle oil and serve.

https://www.theguardian.com/food/2022/jan/29/vegan-recipe-sweetcorn-chowder-smoky-chipotle-oil-meera-sodha

How to maintain a vegan diet after Veganuary

From metro.co.uk

Veganuary, the challenge to eat and drink vegan products for the whole month of January, comes to an end very soon.

We don’t yet know how many people signed up this year, but nearly 500,000 people joined the challenge in 2021, a figure expected to double this time around.

Many of us might want to try a plant-based diet permanently after a successful Veganuary, but struggle with where to start – after all, it’s a lot easier to overhaul your diet when there’s an end date in sight.

The familiarity and convenience of consuming dairy and meat products makes a permanent change seem daunting, and logical concerns over the climate or animal welfare go out the window when you imagine a life without cheese or bacon.

But – especially in this day and age – there are many ways of maintaining a vegan diet year-round, and incorporating changes into your everyday routine will see you fare better than doing anything drastic.

We asked James Collier from Huel for his top tips for maintaining a plant-based diet full time.

He says: ‘Veganuary is seen as a challenge, something to try to see how it feels, like a marathon. But, just like a marathon, most people don’t want to do it a second time.’

So, how can we change this mindset and promote a plant-based lifestyle after the challenge is over?

Changing your mindset towards a plant-based diet is possible (Picture: Dispatch.co.uk)

James has a radical suggestion: ‘Don’t do Veganuary. Drastic lifestyle changes are much harder to stick to in the long term compared to several small, sustainable tweaks over a greater period of time.’

Rather than going all in before falling back into old habits afterwards, he recommends switching a few small things in your diet (such as drinking plant-based milks, trying new vegetables, and reducing the amount of meat you eat) as preparation for going vegan later.

If you’ve already taken the plunge with Veganuary, however, you need to switch your mindset from seeing it as a chore or game to complete. Seeing veganism as a permanent lifestyle – your lifestyle – promotes lasting change.

‘The end of January doesn’t have to be the end of the positive changes you’ve made,’ says James, ‘but in the same breath, motivation alone isn’t going to be enough. A plant-based diet is no harder to follow than most other diets.’

This isn’t a case of rose tinted glasses, either. It really is easier than ever before to eschew animal products and still eat well.

James continues: ‘Plant-based alternatives like mycoprotein, mylks, and meat-like proteins mean you can cook the same way you did before.

‘If you’re a fan of one pan roasts, a plant-based diet doesn’t stop you doing that. The weekly stir-fry doesn’t have to go anywhere either.

‘Herbs and spices should also be your best friend, whether you follow a plant-based diet or not. Not only do they impart flavour but they also contain many nutrients that are beneficial for health.’

Most restaurants now offer plant-based options as well, so you don’t have to worry about missing out on social activities and seeing your friends.

Learning to cook vibrant vegan dishes will make you feel better about your diet. (Picture: Getty Images)

Anecdotally, one of the most common reasons that vegans lapse is when they’ve been on a night out, craving a burger or cheesy chips to soak up the alcohol.

But even drunken junk food has had a vegan makeover in recent years, with chickenless chicken shops and fish-free chippies opening up across the country. Chains like Burger King and McDonald’s are also in on the trend, introducing new vegan menu items over the last few months.

If it isn’t the availability of vegan products that’s putting you off, perhaps it’s the price?

It’s a common misconception, but James says that plant-based diets are often cheaper than meat-based diets. 

He explains: ‘Some of the cheapest foods, which happen to be super nutritious too, are lentils, chickpeas, beans and brown rice.

‘Additionally, it’s important to consider animal welfare, as cheap meat often compromises the living conditions of the animal.

‘A great move towards plant-based is by keeping the same food budget whilst buying higher quality meat, so those nutritious legumes come into their own.’

There’s no shame in not being able to go cold-turkey on your normal diet right away, and it’s even recommended to ease into the diet to make the transition easier on your body and state of mind.

If you feel like you can’t switch to vegan cheese right now, but are happy to forgo bacon, chicken, and milk, then take that small step instead of assuming it’s an all or nothing thing.

Remembering why you chose to try Veganuary should help you stay steadfast if you continue.

Considering the climate crisis, for example, gives you a sense of purpose that makes niggles seem insignificant.

Next time you reach for a ham sandwich over a hummus wrap, remind yourself of how this decision can positively impact your carbon footprint. No meal can save the environment, but a plant-based one has invariably wasted fewer precious resources (like water and food for animals) than a meaty one.

James says: ‘Focus helps narrow the mind, and bringing focus to the biggest issues affecting us also reveals that a plant-based diet is one of the solutions.’

Most important, however, is cutting yourself a little slack. Recognise your efforts thus far and don’t shame yourself or feel bad for slipping off the wagon.

We’re all human and all we can do is our best – for ourselves and our planet.

https://metro.co.uk/2022/01/28/how-to-maintain-a-vegan-diet-after-veganuary-15959105/ 

Beef to Leaf: How hard is it to stick with a vegan diet?

From stuff.co.nz

Like many young people leaving home, Steven Walton eats very few vegetables. Time-starved, his diet often extended to what was quickly available. Over a month, Walton has lived like a vegan to see if it improved his health. As the trend of restricting meat intake grows globally Nadine Porter will pose the question to Walton – will he stay beef, or will he embrace the leaf?

He’s clean-cut, en vogue and the voice of a generation who believes reducing our daily meat consumption by at least 10 per cent can change the world.

American American Brian Kateman coined the term "reducetarian" in 2014 after trying unsuccessfully to become a vegetarian.

“I kept falling off the plant-based wagon,” he says. 

He remembers the stigma of eating a piece of meat at a family thanksgiving when his father coaxed him to try some turkey, only to have his sister say “but I thought you were a vegetarian”.

“Here I was, doing the best I could, but I was getting flak for it.”

Kateman wanted to change the way people viewed meat consumption, particularly the mindset around it being all or nothing.

And then it came to him – what if he could create a movement that caused a large group of people to cut back, rather than quit meat altogether?

He formed the Reducetarian Foundation with the aim of improving human health, protecting the environment and sparing farm animals from cruelty by reducing consumption of animal products.

It’s a message, which has taken flight globally.

                                           Brian Kateman founded the Reducetarian movement        SUPPLIED

A recent poll conducted by The New Statesman in the United Kingdom showed eating less meat was one of three dietary resolutions made by people this year.

While only 6 per cent resolved to change their diet to become vegetarian, 34 per cent wanted to eat less meat. The same trend emerged when it came to consuming dairy products, with just 4 per cent aiming to become vegan while 16 per cent said they wanted to eat less dairy.

Kateman believes we have to be realistic about converting people to meat alternatives, saying we can’t expect the entire world to go vegan, even though he believes utopia would be a food system that doesn’t require animals or industrial farming.

Reducing consumption would have a significant impact, he says, particularly with the likes of America reaching a national record of 264 pounds of meat eaten per person per year in 2020.

“If we can get a large number of people to cut back by a small degree then we can make a much bigger difference than a small number of people becoming vegetarians or vegans.”

Stripping it back to basics

Ben Eitelberg is an endurance sports coach who pushes his body to the limit, and he’s on a wholefood plant-based diet.

Eitelberg was vegetarian for more than 20 years but made a change to a plant-based diet in 2018 after he read The China Study – a book that looks at the link between eating meat and illness.

“The science was sort of staring at me thinking, ‘why does no-one else know about this?’”

People on whole food plant-based diets minimise their intake of processed foods and try to eat natural foods as close as possible to their source.

Eitelberg believes the diet offers more nutrients, while being richer in fibres and carbohydrates.

A long-time triathlon competitor, Eitelberg recently transitioned to gruelling ultra-marathon running and believes the plant-based diet has not impacted his performance.

Instead, he believes he suffers less inflammation and stiffness the day after an event, and feels better the following day.

“You can compete being plant-based.”

He stresses the wholefood plant-based lifestyle is different to veganism, saying it is still possible to have a poor diet as a vegan.

Eitelberg has two key pieces of advice for those interested in changing their diet: knowing the reason why you want to change and not stressing about being perfect.

“Just focus on doing the best you can. There are times when you have a vegan burger. You’ve got to live.”

He warns plant-based diets are not about replacing meat but about “wiping the plate clean and looking at it differently”.

“People say, ‘where do I shop?’ I say the fresh produce aisle is where you can start.”

Ultra running athlete and coach Ben Eitelberg finds he suffers less inflammation and stiffness on a wholefood plant-based diet       SUPPLIED

The experiment comes to an end

After a month of trying to live like a vegan, busy young journalist Steven Walton sits down with his Christchurch-based dietician Lea Stening to see how he has fared.

With the first two weeks a struggle, Walton has accepted Stening’s advice and followed her suggestions to ensure he maintains a healthy diet that gives him the energy he needs.

In week one Walton used a vegan plant-based food box scheme on advice from his colleagues for his dinners, but without cooking experience his meals were often hit-and-miss.

By week two he was skipping breakfast and lunch and eating very little protein or fat – often meals consisted of just bread. Late shifts and lack of time to prepare his day meant Walton dropped five kilograms in two weeks, and he was heavily fatigued.

With protein levels dropping from 130 per cent pre diet to just 69 per cent and energy levels at just 52 per cent of where they should be, Stening encouraged Walton to make some important changes.

“While it’s good to lose weight, it’s most important to do it in a healthy way especially if exercising or managing health issues.”

She suggested Walton looked at incorporating other milk sources into his diet to increase his protein levels.

A lack of energy and general feeling of fatigue was explained by the low level of fat in his diet, which was half what it should be at 33g a day instead of at least 70.

Although we’re often told saturated fat was bad for us, we need a certain level of fat to maintain energy, Stening says, especially polyunsaturated fat.

“We use fat in our body to regulate hormones and help our brain and nerves, and it’s a source of vitamin D.”

Interestingly the energy from fat in Walton’s diet changed dramatically for the better, from 49 per cent saturated when he began to 27 per cent while the good polyunsaturated fats moved from 11 per cent to 31 per cent on the vegan diet – a change that was “very good”.

Overall the plant-based diet did increase Walton’s fibre, vitamins and minerals and lessened the amount of saturated fats, but his low protein and energy levels proved he needed to prepare and monitor his intake to ensure a healthy diet.

“It is possible to have a healthy diet and to lose weight whether you are going vegan or not. It’s just a matter of understanding where the energy is coming from and how lack of it can affect you mentally.”

Walton adjusted his diet accordingly by incorporating more milk, cheese and protein sources and found his energy has improved. His rate of weight loss has also slowed down and remains sustainable.

Still learning and evolving, Walton believes he understands more about how his body functions and the important role food and water play in helping to keep him healthy.

“It’s been an eye-opener.”

ALDEN WILLIAMS/STUFF

          Stuff reporter Steven Walton has decided to try to keep shunning beef to focus on the leaf

Is it leaf or beef?

It’s a Tuesday night, a month after Steven Walton began his vegan diet experiment, and he’s sitting at his parents’ dinner table.

After another long day at work, when Walton would normally be tempted to access an easy fast food option for dinner at his apartment, he instead went to the supermarket.

Lentils, tomatoes and carrots filled the noticeably lighter Walton’s basket where once two-minute noodles reigned supreme.

Just eight weeks ago, Walton didn’t even have a clue what lentils were or how he could cook them and vegetables were just drab side dishes to beef and chicken dinners.

Now, he's in his parents’ kitchen, cooking a vegetarian bolognese.

It’s a hit – and Walton says he prefers it over the beef version.

Learning that vegetables can be tasty and that plenty of alternatives are available has changed Walton’s outlook on food permanently.

Since he officially finished the diet, he has only eaten a small amount of meat on a handful of occasions. He is trying his best to stick to vegan ingredients.

The lifestyle change has made Walton feel lighter.

“My own personal image of my body feels better, and I’ve noticed mentally I also feel better.”

These days you’re more likely to see him making a wrap for lunch at a sandwich press rather than waiting for noodles to soften.

“I thought I would only live on beef, but now I’m grateful to see the benefits of leaf.”

Steven’s keys to considering a vegan diet:

Plan the changes you are going to make

Expect a vegan diet to cost more

Don't be harsh on yourself – it does take time to adapt

Experiment with different foods

Don’t focus on what you are not able to eat but instead look at what you are gaining.

Choosing a diet to fit your ethics

Pescetarian: Someone who eats fish and/or shellfish and may or may not consume dairy and eggs.

Pollortarian: Someone who eats chicken and/or other poultry and usually eggs as well.

Macrobiotic: A plant-based diet that may include occasional fish or other seafood.

Flexitarian: A lifestyle centred on plant-based food with the occasional inclusion of meat.

Vegetarian: Someone who doesn’t eat meat, poultry or fish.

Vegan: A lifestyle centred on abstaining from the use of animal products, particularly in their diet.

https://www.stuff.co.nz/life-style/food-drink/127371718/beef-to-leaf-how-hard-is-it-to-stick-with-a-vegan-diet 

Here’s What Athletes Should Include in Their Vegan Diet

From news18.com

From facilitating weight loss, lowering blood sugar levels and even improving kidney function, going vegan has a significant impact on your health

As veganism gains popularity around the globe and people begin to ditch dairy products and meats to go green, more benefits of a vegan diet are coming to the fore. From facilitating weight loss, lowering blood sugar levels and even improving kidney function, going vegan has a significant impact on your health.

But many people also argue that a vegan diet still lags behind when it comes to completing the protein intake of an individual. Usually, food like meat, eggs and fish are considered the best source of protein but for vegans, there are not many options to choose from. 

But according to experts, the right combination of the limited but protein-rich vegan options can provide you with enough protein for the day. For vegan individuals like athletes and gym-goers who burn excessive calories every day and require more protein, there are certain green options that can fulfil their needs efficiently.

• Chickpeas
• Broccoli
• Spinach
• Almond and Peanut Butter
• Pumpkin Seeds and Chia seeds
• Oats
• Green peas
• Red Kidney Beans
• Black Eyed Beans
• Lentils

All the foods that are listed are not only rich in protein but come with numerous other benefits. For instance, oats have the property of going through slow digestion in the body to give you plenty of energy during intense physical activities. On the other hand, almond and peanut butter provides healthy fat and is advised to be consumed after the workout.

Meanwhile, lentils too have an abundance of protein but besides that, they also have a significant amount of carbs which is essential for day-to-day activities. Being a plant-based source of protein, lentils are also easy to cook and have high fibre content.

Green foods such as beans and legumes are considered rich sources of lysine which helps in rebuilding the muscle tissues, but this nutrient can also be sourced from soybeans. Therefore, once you have switched to a vegan diet, it is better to take nutrients from a combination of sources rather than sticking to one food.

https://www.news18.com/news/lifestyle/heres-what-athletes-should-include-in-their-vegan-diet-4704785.html

Is there a link between a vegan lifestyle and a lower tolerance to alcohol?

From cosmopolitan.com

If you've been doing Veganuary, you might want to read this... 

If, like us, you've been taking part in Veganuary this past month, you might have noticed a fair few benefits, which can include clearer skin, improved mental well-being and a cheaper food shopping bill. But, while the positives of a plant-based lifestyle are well advertised, are there any downsides?

It's a question that some Veganuary participants – and vegans in general – have found themselves asking, with some even wondering if their vegan lifestyle could be impacting their tolerance to alcohol. "Since I have transitioned from pescatarian to vegan my alcohol tolerance has became VERY LOW," said one person on Twitter, with another tweeting: "I'm pretty sure being a vegan is the reason my alcohol tolerance is so low."

"There are so many perks to switching to a vegan diet," says Ben Turnbull, director and head wine buyer at House of Malt. "Not only is it great for the planet, but many people have found that plant-based living has improved their digestion and energy levels, among other health benefits."

"But there may be just one possible downside: bad hangovers," Turnbull adds, referencing a study that found a potential link between the nutrients in your diet and the severity of a hangover. "There are a number of potential reasons why a vegan diet may reduce your alcohol tolerance, from vitamin deficiencies to digestion speed."

But Rohini Bajekal, registered nutritionist at Plant Based Health Professionals, says this isn't the case. "There is zero scientific evidence to support this," Bajekal says of the notion that going vegan lowers your alcohol tolerance.

"A very small study of just 24 participants in the Journal of Clinical Medicine found that social drinkers who have a higher dietary intake of nicotinic acid (known as Niacin or B3) and zinc report significantly less severe hangovers. To our knowledge, none of these participants were actually vegan or even vegetarian."

On top of that, Bajekal points out that both of these so-called 'hangover reducing' nutrients can "easily found in a plant-based diet." For example, plant-based foods rich in niacin (B3) include avocados, peanuts, whole grains and mushrooms, while zinc can be found in beans, lentils and soya.

As for what causes a hangover, the nutritionist emphasises that whether or not you find yourself hugging the toilet bowl on a Sunday morning has nothing to do with your diet, and is the result of one thing and one thing only – alcohol. "The only certain way to avoid a hangover is not to drink alcohol in the first place," she explains. "Approximately 75 percent of those who drink alcohol to intoxication will get a hangover, after all, alcohol is a toxin that the liver needs to detoxify," Bajekal adds, noting that hangovers are caused by the dehydrating, diuretic properties of alcohol.

GETTY IMAGES

Despite the potential for a hangover, many of us won't be put off from enjoying our favourite tipple when Friday night rolls around. In that case, Turnbull reminds us: "If you're heading out this weekend, just make sure you eat a filling meal beforehand, keep track of how much you're drinking and be sure to have a glass of water nearby to keep you hydrated in between drinks — your head will thank you in the morning."

The good news is, those who opt for a vegan meal after their night out will reap more rewards than those who prefer a greasy fry up. "When hungover, try to avoid trans fats and ultra-processed foods, sugar-sweetened or caffeinated drinks, fruit juices and sugary foods such as cakes and biscuits," says Bajekal. "Even if they provide a momentary pick-me-up, they often make you feel worse when you have a hangover."

She continues: "As alcohol depletes some nutrients (such as B vitamins, zinc, magnesium and vitamin C), this is a great time to nourish your body with plant-based foods. Focus on beans, lentils, tofu, whole grains, fruit, vegetables and plenty of nuts and seeds such as cashew nuts, ground flax seeds and chia seeds."

BRB, off to buy some chia seeds...

https://www.cosmopolitan.com/uk/body/diet-nutrition/a38898315/vegan-diet-alcohol-tolerance/