6 Health Benefits of Going Vegan as Soon as Possible

From medicalnewsbulletin.com

If you’re on the fence about going vegan, this blog post is for you. In it, we will discuss six health benefits of making the switch to a vegan diet as soon as possible. Going vegan has never been easier, and there are plenty of plant-based foods available to help you make the transition. Keep reading to learn more!

1.   A vegan diet can help you lose weight

If you’re looking to shed a few pounds, going vegan is a great way to do it. A vegan diet is typically lower in calories than an omnivorous diet, and it can also help you feel fuller for longer. Plus, cutting out animal products means you’ll automatically be eating more fruits, vegetables, and whole grains-all of which are excellent for weight loss. There are a lot of healthy recipes available online, so you can easily find something that sounds good to you. Of course, weight loss is not the only reason to go vegan. There are plenty of other health benefits that come along with a plant-based diet.

2.   A vegan diet can help reduce your risk of heart disease

Heart disease is the leading cause of death in the United States, but switching to a vegan diet can help you lower your risk. Studies have shown that a plant-based diet can help improve cholesterol levels and blood pressure, both of which are major risk factors for heart disease. Plus, a vegan diet is typically high in fibre and antioxidants, which are also great for cardiovascular health. If you’re looking to improve your heart health, going vegan is a great choice. Sometimes, making small changes to your diet can have a big impact on your overall health.

3.   A vegan diet can help reduce your risk of cancer

There are many potential health benefits to following a vegan diet, and one of the most significant is a reduced risk of cancer. Studies have shown that vegetarians have a lower incidence of several types of cancer, including ovarian, breast, and colon cancer. While the exact mechanisms are not fully understood, it is believed that the higher intake of fibre and antioxidants in plant-based foods may play a role in protecting against cancer. Additionally, the avoidance of meat and dairy products reduces exposure to harmful chemicals and hormones that have been linked to an increased risk of cancer.

                                                                Photo by Vegan Liftz at Pexels

4.   A vegan diet can help improve your digestion

If you’re struggling with digestive issues, a vegan diet may be able to help. Because plant-based foods are high in fibre, they can help promote regularity and prevent constipation. Fiber is also beneficial for gut health, as it helps feed the healthy bacteria in your gut. Additionally, plant-based foods are typically lower in fat and easier to digest than animal products. If you’re looking for a way to improve your digestion, going vegan is worth considering. Also, be sure to drink plenty of water and eat slowly to help your body adjust.

5.   A vegan diet can help reduce stress and anxiety

There is a growing body of research that suggests a plant-based diet can help reduce stress and anxiety. One study found that vegetarians had lower levels of the stress hormone cortisol than non-vegetarians. Another study found that people who followed a mostly plant-based diet reported feeling less anxious than those who did not. If you’re struggling with stress or anxiety, going vegan may be a helpful way to improve your mental health. Plus, there are many delicious vegan recipes available online, so you’re sure to find something that you enjoy eating.

6.   A vegan diet can help you live a longer, healthier life

While there are many different reasons to go vegan, one of the most important is that it can help you live a longer, healthier life. A plant-based diet has been linked to a lower risk of several chronic diseases, including heart disease, obesity, and type II diabetes. Additionally, vegans tend to have lower blood pressure and cholesterol levels than non-vegetarians. Plus, they also consume more fibre and antioxidants than meat-eaters, which are essential for good health. If you’re looking for a way to improve your overall health, going vegan is a great choice.

Is going vegan hard?

The answer to this question is different for everyone. Some people find it easy to transition to a vegan diet, while others find it more challenging. There are a few things that can make going vegan easier, such as planning and doing your research. Additionally, there are many delicious vegan recipes available online and in cookbooks. If you’re struggling with the transition, there are also several support groups available that can help you through the process. Ultimately, whether or not going vegan is hard is up to the individual. However, with some planning and effort, it is possible for anyone to successfully transition to a plant-based diet.

Making the switch to a vegan diet may seem daunting at first, but it’s worth it for your health. There are many delicious vegan recipes available online, so you’re sure to find something that you enjoy eating. Plus, making small changes to your diet can have a big impact on your overall health. If you’re looking for a way to improve your health, going vegan is a great choice. Good luck!

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https://medicalnewsbulletin.com/6-health-benefits-of-going-vegan-as-soon-as-possible/ 

Pizza Hut in Germany Now Offering Three New Vegan Pizzas

From theveganreview.com

It’s all happening in Germany again! After we announced a new vegan paracetamol, Paraveganio in Germany back in March, here we are again with another treat for vegans across the mainland European country. This time it’s pizza. With fast-food chain, Pizza Hut launching three new vegan pizzas in Germany, all topped with vegan cheese and chicken. This is a first for the German branches of Pizza Hut, with the pizzas named, Smokey BBQ Vegan, which is a tomato base topped with Violife vegan cheese, peppers, and vegan chicken; Tuscany Spicy Vegan, topped with tomato sauce, Violife vegan cheese, jalapenos, corn, and balsamic vinegar; and Vegan Chik ‘n’ Cheez, which is a cheesy based pizza, topped with red onion, peppers, vegan chicken and mushrooms.

They all sound so good! 

In addition to the pizzas, Pizza Hut has included a vegan pasta dish in its menu – Creamy Cheez Pasta Vegan. 

Pizza Hut has commented that it added more vegan offerings to its line in response to customer requests. In fact, they announced it on their socials… 

                                                                               Photo by Danielle Rice

Pizza Hut has been busy keeping its European vegan customers happy. Partnering up with Beyond Meat, and successfully trialling the offerings in the UK, these vegan options were soon added to the main menu in the UK back in July 2021.  

Similarly, in Belgium. The trial was a massive success, with the chain restaurant now adding The Beyond Pizza to the main menu, which is topped with a tomato sauce, Violife cheese, crumbled Beyond Burger, red onion, mushrooms, peppers, and parsley. 

We are so excited to visit our local Pizza Hut soon. So many pizza places are upping the game, with a more elaborate vegan menu, so it was only a matter of time before this pizza giant joined the party. 

https://theveganreview.com/pizza-hut-germany-now-offering-three-new-vegan-pizzas/

Recipe: Vegan Creamy Garlic Pistachio Pasta

From vegnews.com

Smooth, nutty pistachios impart a distinctive flavour and richness to this saucy pasta dish

SERVES: 4

Pistachios are a complete protein, ensuring this herbaceous weeknight pasta dish is filled with satiating nourishment to stave off those late-night cravings. 

What you need:

1 box pasta of choice
1 tablespoon olive oil
1/2 onion, finely chopped
3 garlic cloves, minced
1 cup pistachios, soaked at least 12 hours
1/4 cup unsweetened vegan milk 
3 tablespoons nutritional yeast
1/4 teaspoon salt
1/4 teaspoon black pepper
Juice from 1 lemon
1/2 cup fresh basil
1 tablespoon arrowroot or corn starch

What you do:

1. In a large pot, cook pasta according to package directions. Reserve 1/2 cup pasta water, and set aside.
2. In a large skillet over medium heat, warm oil. Add onions and cook 5 minutes. Add garlic and cook 5 more minutes. Remove from heat.
3. Into a high-powered blender or food processor, add cooked onions and garlic, pistachios, reserved pasta water, milk, nutritional yeast, salt, pepper, lemon juice, basil, and arrowroot starch. Blend on high until smooth, scraping down sides as necessary.
4. Into pot with cooked pasta, pour sauce, toss well, and serve.

https://vegnews.com/2022/6/vegan-creamy-garlic-pistachio-pasta

Vegan Bacon Made From Seaweed Wins James Cromwell’s Approval

From plantbasednews.org

Seaweed is a sustainable, renewable, cruelty-free ingredient 

Umaro Foods has launched its “meaty” vegan bacon in US Michelin-starred restaurant Sorrel.

The California start-up, which recently bagged a $1 million deal with Shark Tank’s Mark Cuban, uses patented red algae protein extract to make its realistic-tasting bacon. According to the brand, it’s this ingredient that gives the product its signature meat-like mouthfeel.

Umaro CEO Beth Zotter said: “We’ve nailed crispy bacon.”

“We’ve found a way to use seaweed in a totally new way to improve not just the meat, but also the unmistakable taste and texture of bacon fat.”

The ingredient is also good for the planet. It’s renewable, it requires very few resources, it absorbs carbon dioxide, and it improves water quality. Plus, unlike traditional bacon, it doesn’t impact animals.

Umaro uses red algae to make its "meaty" bacon - Media Credit: Umaro Foods

The meat industry slaughters millions of pigs every year. But before that, a majority of these animals spend their lives on factory farms. There, they often live in cramped, dirty conditions.

According to The Humane League, pigs are also “genetically manipulated” to grow quickly, increasing their risk of conditions like arthritis.

Seaweed bacon, however, is a cruelty-free alternative. It has even caught the attention of James Cromwell, an actor and activist known for appearing in the 1995 film Babe.

Cromwell recently wrote to Zotter and co-founder Amanda Stiles, awarding them the “Vegan Game Changer Award” on behalf of PETA.

He said: “You may know that I went vegan after spending time with a smart, social young pig on the set of Babe.”

“It was a truly life-changing experience and certainly a diet-changing one. I’m delighted and appreciative that you are helping to spare other pigs pain and suffering, and I wish you great success.”

As well as Sorrel, Umaro Foods’ vegan bacon is also being added to the menu at Egg Shop Cafe in New York City and D’Andrews Bakery in Nashville. 

https://plantbasednews.org/lifestyle/food/vegan-bacon-seaweed-james-cromwell/

Vegan cheese: what you should know

From theconversation.com

Vegan cheese made with cashew nuts is a healthier option. Nina Firsova/ Shutterstock

For many people who go vegan, one of the hardest things to give up is cheese. Fortunately, thanks to the increasing popularity of veganism, food manufacturers have begun producing a greater variety of vegan cheeses – with some success in replicating everything people love most about cheese, including its texture and taste. However, not all vegan cheeses are equal – and many have little nutritional value.

People who buy vegan cheese may expect it to be as nutritious as dairy cheese. But because many manufacturers are focused on making the cheese taste, look and even melt like dairy cheese, this is rarely the case. The main ingredients in many vegan cheeses are starch and vegetable oils – usually coconut oil, or sometimes palm oil.

Starch and oil may give vegan cheeses their texture, but they are of little nutritional value. For instance, when we eat starch, it is broken down in our gut into sugar. Over time, too much starch could potentially lead to weight gain or diseases such as type 2 diabetes and heart disease.

The vegetable oils in vegan cheese are even worse. Coconut oil is composed almost entirely of saturated fats. Some types of saturated fat raise blood levels of “bad” LDL cholesterol, which can increase the risk of heart disease.

This is the case with lauric acid, the main type of saturated fat in coconut oil. Despite some claims online that coconut is healthy, lauric acid significantly increases the levels of LDL cholesterol. It also increases the risk of coronary heart disease. Because of the high levels of coconut oil in some vegan cheeses, even a modest-sized portion (30g) is around a third of a person’s total recommended daily allowance for saturated fat.

Vegan cheese made with cashew nuts is a healthier option. Nina Firsova/ Shutterstock

Palm oil, found in some vegan cheeses, fares little better as an alternative ingredient. About half of the fat in palm oil is saturated fat – mostly a type of saturated fat called palmitic acid. Like lauric acid, this also increases the risk of coronary heart disease. And although some manufacturers claim to use “sustainable” palm oil, it’s uncertain how sustainable these products actually are.

While dairy cheeses are also high in saturated fat, there’s good evidence that consuming them is not linked to an increased risk of cardiovascular disease. It’s unclear why this is the case, but it may be that the saturated fats in dairy cheese are not absorbed by the body as much as those in other foods, such as meat or coconut oil.

Nutritional content

Many people might also expect vegan cheese, like dairy cheese, to be a good source of protein. But vegan cheeses consisting of vegetable oils and starch have little to no protein. 

The amounts and types of vitamins and minerals that vegan cheeses contain also vary significantly, as it’s up to the manufacturer to add these during production. As a result, unlike dairy cheese, most vegan cheeses contain little or no calcium. They also often lack other important micronutrients found in dairy cheese, such as iodine, vitamin B12 and vitamin D.

While the occasional slice of vegan cheese is unlikely to do any harm, relying on it as a replacement for dairy could have costs to your health. In one clinical study, people who replaced animal-based dairy and eggs with vegan alternatives for 12 weeks had poorer bone health at the end of the study, compared with those who ate animal-based dairy and eggs. This was probably due to lower vitamin D and calcium intake. However, more studies like this are needed to better establish the long-term health consequences for vegans who don’t consume dairy.

It’s not quite all bad news, though. Some vegan cheeses may be healthier than others depending on their ingredients – for instance, those that use cashew nuts. These products usually have higher levels of protein and lower levels of sodium and saturated fat than other types of vegan cheese. However, they may also be more expensive than those other types.

Of course, there are many reasons why a person may want to adopt a vegan diet – including for environmental reasons or to improve their health. But while numerous studies have found that vegan diets can be healthy, this is typically only true for people whose diets are high in natural foods such as fruit, vegetables, nuts and pulses.

As such, it’s important for vegans to watch the number of ultra-processed food alternatives they eat (such as vegan cheese) as these could have many of the same negative health effects (such as heart disease and cancer) that ultra-processed foods have for non-vegans.

This means checking the contents of vegan cheese products (and other vegan alternatives) carefully to minimise the number of harmful ingredients, such as saturated fats, that vegans regularly consume. Vegans should also focus on getting essential micronutrients such as vitamin B12, calcium and vitamin D from vitamin supplements or whole foods.

https://theconversation.com/vegan-cheese-what-you-should-know-184764 

How To Cater A Vegan Wedding Everyone Will Love

From vegnews.com

Vegan caterer Suzy Silvestre of Chive Kitchen consults on what plant-based foods to serve guests after you’ve tied the knot

This year has proved to us that love is not fleeting, but eternal. Countless couples slated to get married in 2020 put their plans on hold, and we are still experiencing that tidal wave of weddings after two years of pent-up love and delayed ceremonies. Clearly, love is worth the wait. We’re all ready to dine, dance, and catch a bouquet or wrangle a garter—but we want to keep it vegan. Many couples have dear aunt Sally who will scoff at the “rabbit food” menu or a cousin William who will feel personally offended that his choice to eat a buffet-style steak is taken from him. That is why we called in the expert. Suzy Silvestre of Chive Kitchen in Detroit, MI has catered vegan weddings and special occasions for years. She knows exactly what will please every kind of wedding attendee—from a Bridezilla to aunt Sally and cousin William. From appetizers to cake, here is what to serve for a magical vegan wedding. 

“You are not cooking vegan; you are cooking food that happens to be vegan.” 
— Suzy Silvestre

 

Appeasing every guest

You’ve made the decision to host a completely vegan wedding—congratulations! Silvestre says you don’t have to advertise it, particularly if you are inviting a mixed company of eaters. The food should speak for itself. After enjoying a multi-course meal of Balsamic Roasted Portabello Steaks with Sour Cream and Onion Mashed Potatoes, Red Wine Demi-Glace and Caramelized Onions, Caesar salad, cheesy baked mostaccioli, and roasted seasonal vegetables, few guests will realize that not a touch of meat or dairy graced their plates. Instead, they’ll be content and curious about what was in that marvellous mashed potato dish. Bonus: unlike heavy animal-based entrées, your guests will feel light enough after a plant-based meal to hop out on the dance floor instead of sitting awkwardly at their assigned tables. 

Caterers like Silvestre focus on flavour and curb appeal—not on missing ingredients like butter or roasted chicken. “When we see our plated dinners come back after service licked clean, we know we hit the mark. I don’t put an emphasis on it being vegan. The emphasis is good food, creative food, and good-looking food,” she said.

Custom orders

When asked about popular items served at weddings, Silvestre suggested couples make their decision based less on what’s routine and more on their unique party. Think of dishes and beverages that are sentimental to you as a couple or to your respective families. Do you want to nod to your mom’s famous holiday cheeseball? Is Taco Tuesday marked on your calendars? Does your partner really, really want vegan lobster rolls at your Maine wedding? Work with that and let it guide your menu. A quality caterer should be able to pick up on your vision, likes, and dislikes to create a spread that speaks to you as a couple. 

Silvestre offered just a few examples of custom wedding menus she’s crafted. “I have made a vegan dinner that was Wisconsin-inspired, a New Orleans-inspired, dinner, as well as individual dishes and cocktails that are special and sentimental to the family. I don’t want my clients to design the menu, I want to offer them something special that they did not know they could get,” she elaborated.

Chuk Nowak

Must-have hits

While personalized menus will always resonate with the happy couple, there are some edible elements that will have all the guests talking (and the bridesmaids taking note for whenever their special day comes). The portabello steak with sour cream and onion mashed potatoes mentioned above is always a hit according to Silvestre. It beckons a sense of a traditional wedding main while adding plant-based elements of je ne sais quois tasting notes. Expanding on the mashed potato concept, Silvestre admitted that guests can’t seem to get enough spuds no matter what time of year. She suggested a mashed potato bar where guests can help themselves to a variety of savoury toppings from vegan cheese to fresh chives and more. Carbs in general tend to please—pasta is also “universally loved,” said Silvestre. 

“When we see our plated dinners come back after service licked clean, we know we hit the mark. I don’t put an emphasis on it being vegan. The emphasis is good food, creative food, and good-looking food.”
— Suzy Silvestre

Appetizers, buffets, and plated dinners

Appetizers are a must to keep guests happy and occupied while the wedding party takes its time to get the perfect pictures. Personally, Silvestre loves appetizer stations. While she admits more variety means more money, multiple options enhance the guest experience and allow the food-loving couple to have fun selecting the different light bites. 

When deciding on a buffet versus a plated dinner, Silvestre outlined the pros and cons of each. “I think guests can equally appreciate a buffet or plated dinner. A buffet is more affordable, and it allows guests the opportunity to choose their items and fill their plates. But there is something about a plated dinner that really makes one feel special and taken care of. We do have a lot of requests for family-style dinners which encompass both the buffet and plated. I find family-style fun and a bit more affordable than plated.”

Paige Young

Time for dessert

We asked Silvestre about popular cake flavours, and while she provided a few options, she reinforced the concept of customization … and forgoing the traditional tiered cake altogether. Dessert stations are trending, and like a buffet, they allow for more variety and guest interaction. To combine tradition with trend, Silvestre recommends ordering a small cake to display, cut, and freeze for the one-year anniversary coupled with a dessert station showcasing a medley of sweet treats (among which, of course, can include cake in the form of cupcakes or slices). 

Still hung up on cake flavours, we coaxed a few options out of Silvestre. Strawberry basil, lemon-blueberry, mocha, and carrot cake are popular, along with her signature creation: Pink Squirrel. She assured us it is completely vegan. The delight is a rendition of a Pink Squirrel cocktail (creme de noyaux, heavy cream, and white creme de cacao), inspired by a bride’s grandmother. While this may only be available at Chive Kitchen, it demonstrates that you don’t have to go with the standard white-on-white with raspberry filling—get creative and see what your cake artist can do. 

Chive Kitchen

It comes down to the little things

Silvestre emphasized that it’s the attention to detail and unique touches that elevate a wedding celebration. Obligatory wedding favours are in fact falling out of favour, but food-related takeaways are always appreciated. This caterer extraordinaire suggested giving away mini liquor bottles, chocolate truffles, or bottle openers. “One can never have too many bottle or wine openers,” she reasoned. “And to keep it edible, a truffle or piece of chocolate is something that everyone can be happy with.” Personally, we wouldn’t mind taking home a piece of cake as a favour. Cake-sized to-go containers or Tupperware is sure to be a hit if you plan to have leftover sweets. 

Tiny embellishments and intentional touches to every drink served and appetizer enjoyed also help to enhance guest experience. “A guest leaving the ceremony being handed a tiny pink cocktail adorned with a rosemary sprig or fresh flower will start the vibes. The guest might not know that a bit of garnish gave them such joy—they just know that they had a great time,” said Silvestre. 

Sample menu from the Soul

After catering hundreds of wedding and events, we had to know what Silvestre would serve at her own shindig. She didn’t hold back. The focal point would be a soul food station complete with vegan fried chicken sandwiches, coleslaw, hot sauce, mashed potatoes and gravy, smoky collard greens, mac and cheese, and Caesar salad. But she’s not done. A self-professed partier, Silvestre envisions multiple food stations to keep the guests involved. In addition to the Soul food station, her event would offer a taco station, a carnival station of mini corn dogs and funnel cake, a cold appetizer station lined with salads and canapés, a cocktail station with a wall of margaritas, and a dessert station featuring “a multitude of desserts in different colours and sizes.” 

What we make of this: forget florals and blow the budget on food. It’s far more fun. 

https://vegnews.com/2022/6/cater-vegan-wedding-food

A Vegan Diet Rich In Legumes Can Help You Lose Weight, New Study Finds

From vegnews.com

A 16-week study found that an increased consumption of legumes was associated with decreased weight, fat mass, and visceral adipose tissue

An increased intake of legumes and a decreased intake of meat, fish, and poultry can help individuals lose weight, according to a new study published in the medical publication Journal of the Academy of Nutrition and Dietetics. 

The 16-week study, undertaken by the non-profit research and advocacy group Physicians Committee for Responsible Medicine (PCRM), included 244 overweight adults who were randomly assigned to either make no diet changes or to follow a low-fat vegan diet, without restrictions and consisting of vegetables, grains, legumes, and fruit. Researchers tracked the participants’ diet quality, body weight, fat mass, and insulin sensitivity. The final data analysis included 219 participants who completed the whole study and submitted their final diet records.

The study found that participants on the vegan diet lost an average of 13 pounds and 9.1 pounds of fat mass. Comparatively, body weight and fat mass did not decrease in the group that made no diet changes. In the vegan group, increases in fruit, legume, meat alternatives, and whole grain intake and decreases in animal products, added oils, and animal fats were associated with weight loss. Notably, an increased consumption of legumes was associated with decreased weight, fat mass, and visceral adipose tissue (the hormonally active component of total body fat). Increased intake of fruit and meat alternatives were associated with a decrease in body weight, and increased consumption of whole grains was associated with decreased body weight and fat mass. 

When it came to animal products, the study noted that a decreased intake of eggs was correlated with decreased weight, and a decrease in high-fat dairy intake was associated with decreased weight and fat mass. Reductions in the combined intake of total meat, fish, and poultry were associated with weight loss and a decrease in fat mass. And decreases in the intake of added animal fats as well as added oils were associated with decreases in weight and fat mass. 

A vegan diet reduces risk of chronic disease

The researchers also noted that the vegan group experienced improvements in insulin sensitivity. Additionally, the vegan group’s diet quality, measured by the Alternative Healthy Eating Index-2010 (AHEI) score, increased by six points on average in contrast to no significant change in the group that did not make a diet change. 

The AHEI was developed by researchers at the Harvard School of Public Health to identify dietary patterns associated with lower risk of chronic disease. The index is composed of foods to eat more often, such as fruit and vegetables, and those to eat less often, such as red and processed meat. The higher the AHEI score, the lower the risk for chronic disease.

“Our research shows that the best way to improve the quality of your health is to improve the quality of the foods you eat,” Hana Kahleova, MD, PhD, director of clinical research at PCRM and study co-author, said in a statement. “That means avoiding animal products and eating a vegan diet rich in fruits, vegetables, grains, and beans.”

Does a vegan diet help you lose weight?

Similar studies done in the past have linked a vegan diet with weight loss. Research presented earlier this year by the Steno Diabetes Center at the European Congress on Obesity found that switching to a vegan diet for three months can lead to “meaningful” weight loss and lowered blood sugar. For this study, researchers in Denmark conducted a systematic review and meta-analysis of 11 randomized trials involving 796 individuals—who were overweight and/or diagnosed with Type 2 diabetes—in which they compared the effect of vegan diets (followed for a minimum of 12 weeks) to other types of diets on cardiometabolic risk factors such as body weight, body mass index, blood sugar levels, blood pressure, cholesterol, and triglycerides. 

In another 16-week crossover study published last year, researchers from PCRM compared weight loss results between groups following a low-fat vegan diet and those on a Mediterranean diet. The researchers found that participants lost an average of approximately 13 pounds on the vegan diet, compared with no mean change on the Mediterranean diet.

“Previous studies have suggested that both Mediterranean and vegan diets improve body weight and cardiometabolic risk factors, but until now, their relative efficacy had not been compared in a randomized trial,” Kahleova said. “We decided to test the diets head to head and found that a vegan diet is more effective for both improving health markers and boosting weight loss.”

https://vegnews.com/2022/6/vegan-diet-legumes-lose-weight-study