The thought, at first, may not seem as pleasant or poetic. But this concoction of microorganisms plays a fundamental role in preserving the wellbeing of our gut and entire body. In fact, a healthy gut can have an array of mental and physical benefits.

Here, Westfield Health takes a look at the importance of gut health while also highlighting the possible signs of ailing intestines and what foods could help restore their wellbeing.

Why is gut health important?

By “gut health,” we tend to refer to the overall wellbeing of our gut and digestive system. This may sometimes be easy to forget, but the digestive system is arguably the most crucial system within the body.

It is responsible for absorbing all the different nutrients that organs and systems need to function correctly. Not only that, but it also takes care of any rejects and waste, making sure they find their way out of the body.

The gut also fuels the body and can help protect it from unwanted “invaders.”

Research has shown that there is a strong connection between bacteria in our guts (in the colon, specifically) and our immune system.

Gut bacteria are able to teach the immune system to spot and recognize both benign and harmful microorganisms. This is particularly useful, as it means that our immune system will not flare up if it comes across innocuous microbes. Instead, it will identify true “threats” and intervene accordingly.

A healthy gut can also positively affect our mood and mental wellbeing. In fact, the gut produces around 90 percent of our body’s serotonin, a neurotransmitter that impacts our social behavior, mood, appetite, and sleep. 

A well-nourished gut can work wonders on our general wellbeing; if everything is working as it should inside the intestines and across the digestive system, we are more likely to be in good spirits.

Signs of an unhealthy gut

As mentioned, a healthy gut and its microorganisms efficiently carry out a myriad of positive functions. So it is no surprise that if – for instance – there is an imbalance in gut bacteria, overall health could be negatively affected. 

But how do you recognize the signs of an unhealthy gut? Here are a few symptoms to look out for:

Upset stomach – A stomach ache can sometimes be the result of poor digestion. In fact, an unbalanced gut finds it harder to process nutrients and eliminate waste. From bloating and heartburn to diarrhea and constipation, there are many signs that could indicate an unhealthy gut.

Digestion issues – If you suffer from specific food intolerances, you will struggle to digest certain products. This could be caused by the poor quality of bacteria inside the gut. Food intolerances can trigger unpleasant effects, such as nausea and abdominal pain.

Sleep loss – As explained, a significant percentage of the body’s serotonin is produced in the gut. As well as impacting our mood, this hormone can also regulate and aid feelings of sleepiness. An unhealthy gut may find it difficult to generate serotonin, which can eventually contribute to disturbances such as poor sleep or insomnia. In the long run, limited sleep can also lead to persistent fatigue.

Migraines – Research suggests that there is a link between gut health and strong headaches. People who suffer from frequent migraines are more likely to have gastrointestinal problems too.

Skin irritation – From acne and psoriasis to eczema and skin rashes, skin conditions and irritation can conceal poor gut health. Eczema, for instance, can be the result of an inflamed gut. Food allergies or poor diet can cause the “leaking” of certain proteins into the body, which can then irritate and affect the wellbeing of our skin.

How to feed your gut

There is no denying that the symptoms of an unbalanced gut can be rather unpleasant. If you are struggling with consistent pain and various collateral effects, make sure you visit your GP. In some rare cases, issues could require surgery. To avoid lengthy NHS waiting times, you may want to consider investing in a private health care plan, but be aware that most policies won’t cover pre-existing conditions.

There are also some other simple steps you can take to restore the health of your digestive system. One way to help your ailing gut bacteria is to eat the right food. So what should you add to the menu?

Fiber – Good gut bacteria love plant-based foods and fiber. Whether it is fruit, vegetables, whole grains, or nuts, an abundant intake of fiber will feed your bacteria and keep your guts healthy. A diet that is low in fiber can increase bloating and wind.

Extra-virgin olive oil – Choosing extra-virgin olive oil over other fats will massively favor the wellbeing of your intestines. In fact, extra-virgin olive oil contains a large quantity of microbe-friendly polyphenols, which do your gut the world of good.

Probiotic food – Probiotics are naturally found inside the gut and have a range of digestive benefits, such as helping irritable bowel syndrome. Live yogurts (there are plenty of dairy-free versions available) are a great source of probiotics and can actively encourage more good gut bacteria to develop.

Avoid processed food – Highly processed food should be avoided whenever possible. These often present ingredients that increase “bad” microorganisms while suppressing “good” bacteria.

From keeping the body energized to uplifting our mood, a healthy gut can have a significant number of benefits on our wellbeing. We hope this article offers you an insight into how to nourish your good bacteria and how to spot any potential signs of an unbalanced gut.

The post Why Eating More Plant-Based Fiber Could Benefit Your Gut Health appeared first on Plant Based News.

Mike Lewis began “abusing” his body in his 20s when he says he began making poor dietary choices and drinking a lot of alcohol.

From life-threatening stroke to plant-based health

“I went from being a fit 21-year-old at 175 pounds to being an unhealthy and depressed 25-year-old at 230 pounds,” he said via Forks Over Knives.

And despite his brother’s suggestions to try a whole-food plant-based diet, Lewis kept to his unhealthy diet of binge-drinking and “overeating.”

“I still felt that I was young enough to get away with it,” he said.

But back in October 2019, Lewis developed an “intense” headache. The following week, he went to pay the bill in a restaurant when he noticed his arm start to shake uncontrollably.

He explains: “I was having a seizure. I remember everything vividly until a few seconds after I hit the ground. There happened to be a server working that night who knew what to do for someone having a seizure, fortunately. 

“So, she rolled me on my side and put a pillow under my head. Despite her efforts, I still aspirated, but there’s a very good chance that I might have died on the scene if it weren’t for her.”

Health transformation

Here, he was rushed to the ICU where he was attached to a ventilator for five days. The doctors informed him he had suffered from an ischemic stroke, and that it had been caused by his lifestyle choices.

In the wake of his recovery, Lewis’ family rallied round and encouraged him to eat more plant-based foods and give up coffee.

“I couldn’t put my family through another near-death experience,” he said. And as a result, he began doing more physical exercise, from walks to bike rides and yoga. Moreover, he made a whole-food plant-based diet a “permanent fixture” in his life.

The lifestyle change has allowed him to feel more grateful for his health, and he says it also led him to meet his partner Rachel.

“I wish that it didn’t take a stroke for me to stop ignoring the red flags and abusing my body. If you’re reading this and struggling with poor lifestyle habits, I hope this inspires you to take your self-care more seriously and that you make a change before you and your family have to go through something like what my family and I did,” he revealed.

The post ‘Life-Threatening’ Stroke Prompts Man To Transform Life On Whole-Food Plant-Based Diet appeared first on Plant Based News.

She replied by sending me a story in yesterday’s Express. Its headline is: ‘The popular diets linked to higher risk of breaking and fracturing bones’.

Mid-eye-roll, I realized it rang a bell…

‘Exaggerated’ news coverage

The study it described was published last year. And, Viva! posted a review of it back then, pointing out the flaws in the exaggerated news coverage.

In a nutshell, this study found a higher risk of fracture among mainly slim older vegan women.

But, there were a number of concerns about the study. And, the results weren’t by any means as straightforward as the Express headline implies.

For example, the higher fracture risk of vegans compared to meat-eaters was relatively small – equivalent to just 20 more cases per 1,000 people over 10 years.

Moreover, women were most affected. In particular, postmenopausal women with low physical activity and a low body mass index (BMI).

Debunking the diet study

Because vegans tend to weigh less, it was difficult to match vegans and meat-eaters with a similar BMI to make meaningful comparisons.

It is also worth remembering that a bit of extra weight may protect your hip from breaking if you fall.

But being overweight carries many other significant health risks. Also, there was no information on the causes of the fractures. So, this study couldn’t tell if fractures were the result of fragile bones or significant trauma.

It’s also worth pointing out that hormone replacement therapy (HRT) protects against menopausal bone loss. And only 5.6 percent of the vegan women reported taking it, compared to 26.7 percent of the meat-eating women.

HRT was accounted for in the analysis, but may still have been a contributing factor.

I spoke to the lead author, Dr. Tammy Tong.

They said that because food intakes were based on what the participants self-reported, there was a possibility of error among all diet groups.

She also said vitamin D may have influenced the results, but was not measured. The study authors acknowledged that more research is needed to get a clearer picture of what is going on.

Cancer risk in vegans

The study came from a group initially set up to examine how diet influences the risk of cancer.

In 2014, they found that compared with meat-eaters, cancer incidence was 19 percent lower in vegans.

The results of the US Adventist Health Study II were similar. Vegans had a 16 percent lower risk and vegan women experienced 34 percent fewer female-specific cancers.

This article was originally posted by Viva! here

The post OPINION: Doctor Hits Back At ‘Exaggerated’ News Report On Vegan Diet appeared first on Plant Based News.

The study analyzed 187 children and says those on a vegan diet are at further risk of nutritional deficiencies.

But are vegan children really at risk of brittle bones, as has long been the rhetoric?

Plant Based News spoke to two experts at the leading vegan charity Viva! to unpack the claims.

Health study on vegan children

The study in question was launched by the UCL Great Ormond Street Institute of Child Health, and the Children’s Memorial Health Institute in Poland.

And, it was recently circulated by The Mirror in an op-ed looking into the ‘pros and cons’ of children on vegan diets.

Over two years from 2014, the study’s researchers collected data on the children, 63 of which were vegetarian, and 52 vegan.

This involved looking at growth, body composition, cardiovascular health, and micronutrients. 

Its outcomes were that vegan children were on average three centimeters shorter, and had a lower bone mineral content of between four and six percent.

Moreover, they are ‘more than’ three times likely to be deficient in B12 than the children eating meat and dairy.

But, the vegans boasted both healthier cholesterol levels and body fat. In fact, they had higher intakes of most nutrients apart from calcium – it’s unclear whether the vegan children were drinking calcium-fortified plant milks.

And Dr. Justine Butler, of Viva!, adds that the vegan children on B12 supplements actually had better levels than those who ate meat. And, regardless of diet, ‘everyone’ should take vitamin D during the winter months.

Are vegan children really shorter?

She added: “Babies fed cow’s milk-based formula grow faster than breastfeeding infants. And the vegans in this study were less likely to have been given formula. It could also be that children eating meat and dairy grow faster initially but that it evens out at adulthood.

“We are not aware of any adult studies showing that lifelong vegans are shorter.”

Author of the study, Dr. Małgorzata Desmond, explained: “We found the vegans had higher intakes of nutrients that indicated an ‘unprocessed’ type of plant-based diet, which is in turn linked to lower body fat and better cardiovascular risk profile.

“On the other hand, their lower intakes of protein, calcium, and vitamins B12 and D may explain their less favorable bone mineral and serum vitamin concentrations.”

But Dr. Butler points out that the meat-eaters exceed their recommended sugar intakes, falling short of their fiber too.

What does the study miss out?

Professor Jonathan Wells, who led the study, noted the Institute of Child Health ‘strongly supports’ plant-based diets both in terms of the environment and animal welfare rights. 

Despite this, he claims the study provides ‘substantial insight’ into the health of kids on meatless diets. Professor Wells says more advice needs to be provided to the public on how to ensure a plant-based diet is healthy. Moreover, this is especially relevant to children, they add.

Similarly, senior health researcher at Viva!, Veronika Charvátová echoed that the study should serve as a reminder of the importance of good nutrition.

While the study shows great data on how a vegan diet protects children’s heart health, it also brought ‘ambivalent’ results.

Charvátová told PBN: “The study also found that vegan children were slightly shorter and had slightly lower bone density compared to non-vegan kids.”

However, these differences were small, she says, and it is unclear whether the study took into account parental height.

“We know that sufficient intake of calcium and vitamin D is essential for healthy bones so it’s possible that the insufficient vitamin D status combined with a calcium intake contributed to the small differences in height and bone health.”

It should also be noted that the study shouldn’t be used as a ‘vegan bashing stick’, Charvátová said.

You can read Viva!’s extensive guide on thriving vegan children here

This article was updated on 20/09/21 to correct an error about vitamin intake

The post Are Vegan Children Really At Risk Of Stunted Growth And Brittle Bones? appeared first on Plant Based News.

A near-death health scare

Mark Henderson made the move after suffering from a severe cardiac event. “Doctors were not sure I would survive,” he told Plant Based News. “They also said after this event I would probably die from the next event, due to my body being at the limits of what it could cope with.”

Henderson had been overweight for most of his life, reaching around 34 stone, he said.

“I had multiple chronic conditions including a heart arrhythmia, sleep apnoea, venous insufficiency, pre-diabetes, severe joint pain, and psoriasis that covered around 60 percent of my skin,” the 48 year old explained.

The health scare motivated Henderson to look closer at the link between diet and disease. He ultimately decided to adopt a whole-food plant-based diet.

“I immediately began to see improvements to my health. Over two years, I lost 14 stone in weight and was amazed to find that I had completely reversed all of my health conditions,” he said.

“I no longer require ANY medications and have been discharged from my cardiologist and all the other consultants involved in my care,” Henderson said, adding that he’s maintained the weight loss for around two years. 

The Vegan Mooncat

Health concerns were the catalyst for Henderson’s lifestyle change, but he began to notice other benefits too.

“It didn’t take long for me to discover the horrors the animals have to endure,” he explained. Henderson began using social media to speak ‘on behalf of all animals’, operating as The Vegan Mooncat on YouTube, Instagram, and Facebook.

He also appeared on Channel 4’s Lose Weight Like Me to speak out about the health benefits of ditching animal products.

“Myself, my wife and four children are now all vegan and doing very well,” he continued. “It’s the best change we ever made.”

The post Man Goes Vegan To Save His Life, Loses 14 Stone And Reverses Multiple Health Conditions appeared first on Plant Based News.

Here’s the benefits of pea protein powder explained and why Clean Lean Protein by Nuzest variety is a good option…

Why take protein powder?

So firstly, what are the reasons for consuming a protein powder in the first place? 

People need adequate daily protein for normal growth, development, and functioning; and protein powder is a convenient way to help someone achieve their daily protein requirements. 

It can be particularly beneficial for someone following a plant-based diet. Those following a plant-based diet need to consume a variety of foods to get a complete range of amino acids. 

The types of foods that people need to eat to obtain a complete amino acid profile contain carbohydrates. For example grains such as rice and oats, beans, and legumes.

However, consuming more carbohydrates and calories may not be part of someone’s overall dietary goals. Therefore, adding a protein powder can help to achieve this more easily.

Daily protein intake

The amount of protein someone needs each day depends on their sex, age, and physical activity levels. 

For someone who does minimal activity, experts recommend around 0.8 grams of protein per kilogram of body weight per day (g/kg/d). 

However, the International Society of Sports Nutrition (ISSN) recommends 1.4-2g/kg/d protein for building and maintaining muscle mass. The ISSN also notes that there is evidence that higher protein intakes of over 3 g/kg/d may have positive effects on body composition in resistance-trained individuals. 

As part of a healthy diet, protein powder is a convenient way for people to support their exercise and training goals. A person can easily add protein powder to smoothies and meals such as oatmeal, energy balls, or soups. 

Why pea protein?

Consuming pea protein as part of a healthy diet may have certain health benefits. These include:

Helps to support muscle synthesis 

As a complete protein, pea protein contains all nine essential amino acids that people need to synthesize protein for muscles and other body functions.  

A 2015 study found that men who consumed 50g of pea protein per day in addition to resistance training had a greater increase in muscle thickness compared to placebo. In addition, the pea protein was just as effective as whey protein. 

Another 2019 study looked at 15 men and women performing high-intensity functional training for eight weeks. Again, it found that pea and whey protein promoted similar strength, performance, and muscular adaptations. 

Pea protein contains branched-chain amino acids (BCAA) and meets the human requirements for leucine as determined by The World Health Organization and the Food and Agriculture Organization, according to a 2018 study. The study explains that leucine is particularly important for muscle synthesis and growth.

Supports weight management

Consuming pea protein could help someone to manage their weight, as protein helps to slow down the release of glucose from carbohydrates and keeps someone full. 

According to a 2015 study, pea protein is comparable to whey protein for producing satiety signals in the body. Another smaller study suggested that consuming 20g of pea protein had a stronger effect on lowering food intake 30 minutes later than whey protein, egg albumin, and maltodextrin. 

Therefore, for someone trying to lose weight, consuming pea protein may help balance their energy levels and avoid hunger pangs that may lead to unhealthy food choices. 

Promotes a healthy gut

Pea protein is easy to digest, and Clean Lean Protein by Nuzest is free from common allergens that may cause digestive symptoms, such as bloating, gas, or diarrhea. For example, people with an intolerance to dairy may experience these symptoms if they consume protein powders containing whey or casein. Other people may have an intolerance to soy protein. 

Pea protein is free from lectins which are anti-nutrients that can damage the gut and cause problems with absorbing nutrients. Compared to soy protein, Clean Lean Protein has virtually no anti-nutrients. 

Furthermore, pea protein contains the amino acid glutamine, which research indicates supports the health of the gut lining. 

In summary, pea protein is a gut-friendly protein powder choice for most people!

Low FODMAP

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These short-chain carbohydrates in certain foods can cause some people to have digestive symptoms such as bloating, cramps, and diarrhea. 

Some protein powders contain ingredients such as fructose, lactose, and added sweeteners that are high FODMAPs. However, pea protein isolate contains virtually no FODMAPs and is appropriate for someone following a low-FODMAP diet. Clean Lean Protein by Nuzest contains no added sweeteners or fillers unsuitable for a low-FODMAP diet. 

What makes Clean Lean Protein so unique?

Clean Lean Protein by Nuzest is a sustainable pea protein powder of the highest quality. Some of the unique benefits of Clean Lean Protein are as follows:

• Made from sustainable European golden peas grown in clean, toxin-free environments in Northern France
• Manufacturing methods have a low carbon footprint
• Patented water-based enzymatic natural protein isolation process that leaves a smooth taste
• Minimal and pure ingredients that are free of contaminants
• Free from anti-nutrients such as lectins and phytic acid
• Independently tested and free of soy, gluten, and dairy. Non-GMO certified

Nutrition profile

Clean Lean Protein contains all nine essential amino acids. The nutritional profile per serving is as follows:

How to consume

Pea protein is very adaptable to many recipes and meals. In addition to smoothies, you can add pea protein powder to savory meals, baked goods, or breakfast cereals. 

For a simple vegan smoothie, add two scoops of your favorite Clean Lean Protein flavor to plant milk or coconut water, and include different colored fruits and vegetables, such as blueberries, spinach, and mango. Then, simply blend and drink or take to a training session in a portable shaker cup. 

Here are some other ideas for delicious recipes that use Clean Lean Protein:

• Protein Granola
• Raspberry Cinnamon Rolls
• Cinnamon Cacao Overnight Oats
• Lemon and Blueberry Protein Pancakes

Start ensuring you get the recommended daily protein requirement by including pea protein every day. You can find out more about Clean Lean Protein by Nuzest here. 

This is a paid-for advertorial.

The post What Are The Benefits Of Pea Protein Powder? appeared first on Plant Based News.

Although animal proteins are ‘complete’, experts advise that protein quality on a plant-based diet can be as good as an omnivore diet. It just takes a little planning.

Here’s the difference between animal and plant-based protein explained, how much protein a person needs per day and 15 of the best plant-based protein sources.

About plant-based proteins

People need adequate dietary protein for normal growth, development, and functioning. Amino acids in foods are building blocks for protein.  We use amino acids for vital processes like the synthesis of neurotransmitters and hormones, and making muscle and other tissues.

Animal proteins contain all nine essential amino acids, and nutritionists refer to them as ‘complete’ proteins. However, plant-based proteins provide a range of amino acids, with some amino acids being present in smaller quantities. When an amino acid is low in plant food, nutritionists refer to it as ‘limiting’, meaning it limits the opportunity to synthesize (or make) a complete protein.  

Therefore, people eating a plant-based diet should consume a range of different protein sources to provide the complementary amino acids to make protein. An example of combining complementary proteins in the same meal is rice with beans or flatbread with lentil dahl. 

However, research indicates that it is unnecessary to eat complementary proteins at each meal; it is sufficient to consume them within the same day. 

The British Nutrition Foundation advises that if vegetarians and vegans eat various vegetable proteins in combination, there is no reason why the quality of protein cannot be as good as in a diet comprising meat, milk, fish, eggs, or other foods that contain animal protein.

Furthermore, it is worth noting that some plant foods such as quinoa and soy contain all the essential amino acids and are complete proteins. 

How much protein do we need?

According to the British Nutrition Foundation, most adults require 0.75 grams (g) of protein per kilogram (kg) of body weight daily (g/kg/d). It notes that protein requirements increase in pregnancy by 6g per day and lactation by 8-11g, depending on the infant’s age. 

The Dietary Guidelines for Americans advise adults to consume 10-35 percent of their daily calories as protein, 46g for females and 56g for males. 

It’s important to note that the amount of protein that someone requires may vary depending on their activity levels and the type of exercise they do. 

For example, the International Society of Sports Nutrition (ISSN) recommends 1.4-2 g/kg/d protein for building and maintaining muscle mass. However, they also note that there is evidence that higher protein intakes of over 3 g/kg/d may have positive effects on body composition in resistance-trained individuals. 

However, a 2016 study advises that although long-term consumption of 2 g/kg/d protein is safe for healthy adults, long-term intakes of higher than this may result in digestive, renal, and vascular abnormalities. Harvard Health also agrees that until experts are conclusive about safe amounts, untrained individuals should aim for no more than 2 g/kg/d.

Related articles…

Plant-based protein sources

Tofu

Containing 8.08g of protein per 100g, tofu is a source of minerals, including calcium, magnesium, and iron. 

Furthermore, tofu contains isoflavones which some research suggests may be beneficial for hot flashes and improving arterial health in menopause.

People can purchase a firm or silken tofu to use in various ways, including stir-fries, burgers, and scrambled eggs. 

Edamame beans

Edamame beans are whole, bright green, immature soybeans. Grocery stores typically sell them frozen for people to steam and add to stir-fries, soups, or salads. People can also make them into a tasty dip. 

One cup of edamame beans contains 18.4g of protein and all the essential amino acids. Additionally, they are a good source of calcium, magnesium, and vitamin K. 

Lentils

Lentils are a popular protein choice for people eating a plant-based diet, with one cup of cooked lentils providing 17.9g of protein. 

Additionally, lentils are a source of fiber, B vitamins, and calcium. 

People can choose from red, green, and brown lentils and use them to make dahls and curries or add to cooked or raw vegetables. Serving lentils with rice gives the meal a good amino acid profile.

Chickpeas

Chickpeas or garbanzo beans are a versatile and tasty source of plant-based protein. A 253g can of chickpeas contains 17.8g of protein. In addition, chickpeas are a low-fat, high-fiber food providing a good source of calcium and magnesium. 

People can incorporate canned chickpeas into salads or use them to make a quick hummus by adding protein-rich tahini. Likewise, serving a chickpea curry or dahl with brown rice provides a wholesome meal rich in amino acids. 

Oats

Oats are an all-round excellent choice for breakfast. 

A 50g serving of rolled oats contains 7g of protein. Furthermore, someone can increase the protein content of breakfast oatmeal by adding chopped nuts and seeds. 

Additionally, oats are a good source of fiber and beta-glucans, which research indicates may help balance blood sugar, lower cholesterol, and support the immune system. 

Seitan

Seitan (pronounced SAY-tan) is made from vital wheat gluten and forms the basis of many fake meats that people can buy in grocery stores or eat in restaurants. 

Manufacturers use high-protein vital wheat gluten to shape and flavor into different foods with a meaty texture. People can also purchase the flour and make seitan themselves. 

Containing 76.67g of protein per 100g, seitan can make a good protein source for people on a plant-based diet. However, people should be aware of processed fake meats’ fat, sugar, and salt content. Furthermore, seitan is not suitable for people eating a gluten-free diet. 

Hemp seeds

Hemp seeds are rich in protein and omega-3 fatty acids. Three tablespoons of hulled hemp seeds provide 9.48g of protein. 

The outer shell of hemp is indigestible, so people can purchase shelled hemp hearts to add to salads, smoothies, and cooked meals. In addition, hemp hearts are a good source of minerals, B vitamins, and fiber.

Additionally, people can consume hemp as a protein powder or oil. 

Grains 

Grains such as wheat and rice provide essential amino acids on a plant-based diet. However, people should choose mainly whole grains to help balance their blood sugar and energy requirements. 

Some grains to include on a plant-based diet and their protein content per 100g are as follows: 

• brown bread 7.9g
• oatmeal 11.2g
• brown wheat flour 12.6g
• wholegrain rice 6.67g
• buckwheat flour 6.67g

Furthermore, grains provide fiber and essential vitamins and minerals. 

Nuts

Nuts are a healthy addition to a plant-based diet and a good source of protein. For example, protein per 100g of popular types of nuts is as follows:

• almonds 21.1g
• walnuts 14.7g
• hazelnuts 14.1g

Furthermore, nuts contain fiber, minerals such as calcium and zinc, and healthy fats. Walnuts, in particular, are a good source of omega-3 fatty acids. 

In addition, a 2019 review suggested that consuming nuts reduces the incidence of and mortality from cardiovascular diseases. 

Quinoa

Although quinoa is a type of edible seed, people refer to it as a whole grain. 

One cup of cooked quinoa contains around 8g of protein and all the essential amino acids, classifying it as a complete protein. 

Furthermore, a cup of quinoa contains 5g of fiber and essential nutrients such as magnesium, folate, and vitamin B1. 

Someone can make quinoa dishes with various vegetables, herbs, and beans or add it to homemade burger patties. 

Tempeh

Manufacturers make tempeh with cooked and slightly fermented soybeans. The fermentation helps to break down phytic acid, which can inhibit the absorption of minerals. 

According to a 2021 review, tempeh in the United States contains around 17g of protein per 84g average portion size. Furthermore, the review notes that tempeh is a source of calcium and B vitamins and may help to improve gut health. 

Tempeh has a strong, fermented taste, and it might take a few tries for someone to get used to its flavor!

Broccoli

Although vegetables aren’t the first thing people think of when planning protein into their diets, their protein content contributes to someone’s intake in smaller amounts. 

Broccoli, for example, contains 2.38g of protein per 100g, is an excellent source of folate, vitamin C, and calcium. Therefore including vegetables such as broccoli in a meal with other protein sources provides additional nutrients. 

Don’t forget to use the stalks too; a medium broccoli stalk contains 4.28g of protein. Therefore someone could use a stalk to make a protein-rich broccoli ‘rice’ by blitzing it in a food processor. 

Mushrooms

Mushrooms have a meaty texture and are ideal for replacing meat in a plant-based diet. For example, a grilled portabella mushroom makes a good veggie burger in a bun and contains 2.11g  of protein per 100g. 

Furthermore, someone could use chopped mushrooms to make mince for bolognese or chili and increase the protein content by adding red lentils or beans. Served with whole grain pasta or rice and some leafy greens, this makes a healthy meal. 

Peas

Per cup, green peas have an impressive 7.86g of protein. They also provide additional nutrients such as calcium, iron, and vitamin C.

Someone could try adding a cup of green peas to stock, chopped scallions, and fresh mint and blending in a food processor to make a protein-rich tasty pea and mint soup. Furthermore, thawed frozen green peas make a healthy snack for munching on rather than potato chips!

Additionally, pea protein powder which manufacturers make from yellow peas, contains an impressive 21g of protein per 27g serving. People can blend this into smoothies or add it to breakfasts or soups. 

Tahini

Tahini is a paste that manufacturers make from sesame seeds. It is a typical ingredient in hummus and makes a healthy dressing for salads and cooked vegetables.

Per 100g, tahini contains 5.05g of protein, and in one tablespoon, there is 2.67g protein. Additionally, tahini is a good source of calcium, providing 63mg in a tablespoon. 

Summary

Experts advise that someone eating a plant-based diet can meet their protein requirements by ensuring they consume a variety of healthy foods. 

Whole foods such as beans, nuts, and grains provide a good range of amino acids to synthesize protein. Moreover, people can include complete sources of plant proteins in their diets, such as soy and quinoa. 

Furthermore, vegetables contain smaller amounts of protein and provide additional health benefits due to their vitamin, mineral, and phytonutrient content. Planning meals that include all these foods can help people optimize their health.  

The post Which Plant-Based Foods Are High In Protein? appeared first on Plant Based News.

Andrew Roberts increased his body fat by 17 percent in just six months. Now he is declared medically obese.

However, over the next six months, he is documenting his journey on the diet plan to highlight the benefits of going plant-based.

Weight gain transformation

In order to pile on the pounds, Roberts increased his total calorie intake from 2000 a day to a whopping 5000.

This was achieved by eating purely vegan ‘junk’ food every single day. The journey was ‘extremely hard’, he told PBN.

Moreover, the fitness trainer stopped working out. At the start, he had 10 percent body fat but now weighs in at 27 percent.

This means he is now medically determined as obese, as his body fat is greater than 25 percent.

Physical and mental impact

The impacts on Roberts’ mind and body have been extreme.

‘As well as struggling mentally, I have also had a scare physically. It ended in me having to go to hospital after having pains in my chest, left arm and leg’, he explained.

Additionally, his sleep ‘significantly’ deteriorated. Roberts’ motivation became ‘nonexistent’, and his mindset has also become consistently negative.

During the process, he observed how much of a difference diet and a lack of exercise have on mental health.

Whole-food diet for weight loss

Despite the negative effects, Roberts is enduring the grueling challenge to encourage people to adopt a healthy plant-based lifestyle.

He said: “I want to inspire those who are struggling with overeating, and mental health difficulties as a result of the pandemic.

“I am now going to lose all the weight I have put on in the next six months. And, share my journey to show how powerful and effective a whole food plant-based diet can be for healthy weight loss. 

“My hope is that people will see this journey and be inspired to try a vegan diet to help lose weight.”

The post Vegan Trainer Purposely Gains 25Kg Of Fat To Boast Weight Loss On Whole-Food Diet appeared first on Plant Based News.

It’s a concern I hear from a lot of people, but by adopting a few habits and getting into a routine you don’t have to spend hours creating delicious, simple, healthy food. 

Meal planning

Although meal planning might sound time-consuming and tedious it can actually save you time. By spending a few minutes each week planning what you’re going to eat you can save yourself a lot of time daily.

Deciding what to make and checking if you have the right ingredients is not only time-consuming but can be stressful too.  

I went into a lot more detail about how to meal plan in my article Meal Planning Can Transform Your Life: Here’s How.

Start with what you know

If you want to increase the number of homemade meals you have, one way to make this easier for yourself is by starting with your familiar favorites. 

This can work whether you’re just wanting to increase the number of plant-based meals you have or you’re looking to eat a more whole-food plant-based vegan diet. 

How can this work?

Let’s take chili con carne for example – a favorite in many families. This can easily be made vegan by swapping the meat or processed vegan mince for kidney beans. 

Vegan Smoky BBQ Sweet Potato Chili

This recipe won’t leave you wanting for anything. Classic in its southwestern undertones, this chili features a sweet and tangy bbq quality which pairs nicely with the sweet potato

Check out this recipe

Something like my black bean chili recipe is a great option because it’s really tasty and satisfying and appeals to meat-eaters as well as vegans wanting to eat more whole foods. Eating the same meal means less prep and clearing up too! 

Another familiar favorite is curry. There are so many delicious vegan recipes now, so you don’t have to resort to takeaways, or ready meals, which are often very high in oil and salt.

Thai Aubergine Curry

Inspired by Thai Street Food. The combination of aubergine, lemongrass, tamarind, coconut milk, sugar and spices is incredible.

Check out this recipe

If you’re a soup fan there are lots of vegan recipes to choose from or ones that could very easily be made vegan by using vegetable stock. 

To make soups satisfying it’s a good idea to add something like lentils, chickpeas, or beans – for an extra protein and fiber boost. 

Spinach White Bean Soup

We should all be eating more green foods! Packed full of nutrients and a big hit of protein from the white beans, this soup has you covered for a healthy lunch!

Check out this recipe

By making your own soup you’ll be consuming a lot less salt. The same can be said for making your own burgers too. 

This is important because ‘too much salt in our diet leads to high blood pressure, which is the main cause of strokes and a major cause of heart disease, the world’s most common causes of death.’

Don’t overlook salads

Salads are often overlooked as a great meal option and thought of as just a side or something to add to a sandwich. 

But it’s so easy to make a filling salad that takes minutes to make. Ingredients such as pouches of grains and tins of lentils, chickpeas, or beans are ideal to add to salad leaves and tomatoes. 

Pearl Couscous Salad with Roast Cauliflower

Flavored with garlic and lemon, topped with crispy chickpeas, loads of fresh veg and a simple vinaigrette

Check out this recipe

Many shop-bought salad dressings are high in oil so you might want to consider making your own. You can use ingredients such as balsamic vinegar or white wine vinegar, lemon juice, garlic, nutritional yeast, and herbs to make tasty, healthy dressing. 

Batch cooking

Batch cooking doesn’t have to mean spending hours prepping your food at the weekend. 

If you have fridge and freezer space, make life easier for yourself and cook more portions than you need of meals that can be refrigerated or frozen. 

Don’t overcomplicate it

Focus on eating a minimum of five portions of fruit and veg a day, but more if you can. 

Eat a wide variety of good sources of protein such as tempeh, tofu, lentils, beans, chickpeas, nuts, seeds, and whole grains such as quinoa, millet, and amaranth. 

Don’t forget to drink enough water too! This is so commonly overlooked but such a simple thing to do and can make a huge difference to your health. There are lots of no sugar options now if you don’t like the taste of water. 

What are you going to start with? 

When making any changes in your life it’s important to not get overwhelmed. One way to avoid this is by doing one thing at a time and giving yourself time to embed the changes in your life so they become a habit. 

You might decide you’re going to plan a few meals each week, or you’re going to start making your own ‘Friday night curry’. 

I hope this has given you a few ideas and helped you to see that eating healthily can be fuss-free and enjoyable. 

The post Eating Well Doesn’t Have To Be Time Consuming – How To Stay Healthy Without Complication appeared first on Plant Based News.

While fish continues to be labelled a health food – what does the science really say?

Is fish healthy?

We need fats called essential fatty acids for our cell membranes, brain, and nervous system. They help regulate blood pressure, blood clotting, and immune and inflammatory responses. Because we can’t make them in our bodies and must get them from food, they’re labeled ‘essential’. ALA is an omega-3 essential fatty acid. It is found in plant foods such as flaxseeds, rapeseeds, soya, walnuts, and their oils. 

We convert it, in our bodies, into the longer-chain omega-3s EPA and DHA. These are also found in oily fish, which they obtain from algae. Conversion rates in the body can be low, which is why some people insist that fish oils are essential for health. They are not, in fact, they could be doing more harm than good. 

UK guidelines recommend we should eat at least two 140g portions of fish a week, one of which should be oily. This contributes to the widespread belief that eating oily fish or taking omega-3 fish oil supplements reduces our risk of heart disease, stroke, and death. The research tells a different story. 

Gold standard research

Cochrane reviews are regarded as the highest standard in evidence-based research. A 2018 review found that increasing EPA and DHA from oily fish or fish oil supplements had little or no effect on heart health. 

These findings are consistent with many other high-quality reviews. They also found that ALA from plant foods may slightly reduce the risk of cardiovascular events and arrhythmia (abnormal heart rhythm). 

Another 2018 review, this time from the British Journal of Nutrition, found that higher ALA intakes from plant foods were linked to a reduced risk of heart disease. So, it seems you’re better off with plant-based omega-3s. In fact, over the past two decades, many studies have shown a similar lack of effect from fish oils and a beneficial effect from consuming ALA directly from plant foods. 

Mercury rising

Some studies show that oily fish, and fish oil supplements in particularly, can actually have the opposite effect than that claimed. Moreover, they can instead increase the risk of cardiovascular events. 

The American Heart Association says this might be explained by the damaging effects of methylmercury. This is an environmental contaminant found in fish. It can be explained in a study of men in Eastern Finland, where mercury levels in fish are high. The study found that mercury levels in their hair and the amount of fish they ate were linked to an increased risk of cardiovascular death. 

In other words, those eating the most fish also had the highest levels of mercury in their hair and the highest levels of cardiovascular death. 

Toxic shocker

Toxic pollutants contaminate the world’s oceans. They include methylmercury, polychlorinated biphenyls and dioxins, and many act as damaging neurotoxins. 

They can accumulate as you move up the food chain, especially in oily fish, cancelling out any supposed beneficial effects of omega-3s. 

Conflicting advice

We have an extraordinary position in the UK. Pregnant and breastfeeding women are advised to eat oily fish. This is because omega-3s can help a baby’s nervous system develop. 

However, all girls and women who are breastfeeding, pregnant, or planning a pregnancy are warned not to eat more than two portions of oily fish a week. It also applies to those who may one day in the future want to have a child.

The reason for this advice is that pollutants in the fish may build up and seriously affect the baby’s development in the womb. And there are more warnings. For example, children, pregnant women, and women trying to get pregnant are also told to avoid eating sharks, swordfish, or marlin. This is because they contain more mercury than other fish and this can damage a developing baby’s nervous system. 

So, damned if you do, damned if you don’t! 

Oily fish includes: herring, pilchards, salmon, sardines, sprats, trout and mackerel. However, the list of fish to limit or avoid has been extended to include some white fish. They may also contain similar levels of pollutants – sea bream, sea bass, turbot, halibut and huss (dogfish). Yet, it’s supposed to be a health food.

Norovirus

Pollutants are not the only problem as filter-feeding shellfish, such as mussels and oysters, can accumulate bacteria and viruses from their environment and when eaten raw, can pose a direct threat to health. Norovirus is one of them and can cause fever, nausea, vomiting, cramping and diarrhoea. 

It is one of the most common causes of food poisoning in the UK. It’s also called the winter vomiting bug because it’s more common in winter, although it can be caught at any time of year. Norovirus infections spread very easily from person-to-person contact or simply by touching surfaces that have been contaminated with the virus and then touching your mouth. 

Outbreaks are common in hospitals, nursing homes, schools and cruise ships and can also occur in restaurants and hotels. The virus is usually mild and lasts for one to two days. Symptoms include vomiting, projectile vomiting, diarrhoea and fever. Most people make a full recovery within a couple of days but it can be dangerous for the very young and elderly people. 

Many outbreaks are linked to shellfish contaminated by human fecal sources. Contamination of bivalve shellfish, particularly oysters with norovirus is recognized as a food safety risk. One study of oyster samples ordered from UK vendors found 69 percent of 630 oyster samples were contaminated with it.

Hepatitis E

Hepatitis E is endemic in many developing countries, where it is spread via a fecal-oral route. Outbreaks are relatively rare in developed countries due to better infrastructure, water supply and sanitation. 

However, there have been clusters of infection in developed countries not associated with travel to areas where the virus is prevalent that are instead associated with zoonotic transmission. In the UK, there has been a steep rise in cases over the last decade. 

Livestock, such as pigs, can act as reservoirs. High levels have been found in wastewater and manure from pig units. This highlights the potential for it to enter watercourses and then accumulate in shellfish. Infectious hepatitis E virus has been found in animal feces, sewage water, inadequately treated water, contaminated shellfish, and animal meats. 

Fish farms are not the answer

Fish farms now provide more than half of all fish consumed by humans but are certainly not the answer. These overcrowded, unnatural pens transmit disease and cause water pollution; choking marine life with persistent organic pollutants, antibiotics, chemicals from parasitical treatments, anaesthetics, disinfectants, feed additives, metals and antifoulants. 

Farmed fish tend to contain less omega-3s as they are fed omega-6-rich vegetable oils in addition to fishmeal and fish oils. Yes, fish are being pulled out of the sea in order to feed farmed fish and livestock. 

Our oceans are being decimated and ancient coral reefs destroyed at an unprecedented level. This is due to fishing on an industrial scale. Marine ecosystems are collapsing as bottom-trawlers plow through sea beds. Up to 90 percent of some fish species have already depleted, decimating populations of large-bodied marine animals who depend upon them. 

This domino effect could disrupt ocean ecosystems for millions of years to come. The nonsensical belief that fish cannot feel pain still prevails despite abundant scientific evidence showing that fish experience conscious pain in the same way as mammals and birds. Pain is an essential element of evolution, teaching creatures which things it is essential to avoid. 

Fish in the U.K.

Surprisingly for an island nation, fish is not a popular food in the UK. The average adult consumes just 54g of oily fish per week. 

The good news? You don’t have to destroy the oceans, inflict pain or eat neurotoxins and carcinogens to get your essential omega-3s. Plant foods can provide more than enough to keep your heart healthy and combat inflammatory conditions such as arthritis. 

Or, if you choose, you can take an algal-based vegan omega-3 supplement that supplies EPA and DHA without the risk of contamination. This is free from the ethical and environmental concerns of eating fish. Help our oceans become healthy again and leave fish alone. 

Find out more about fish and health here

This article was first published by Viva!

The post ‘Seaspiracy’ Continues Making Waves: Here’s Why Fish Is Not A Health Food appeared first on Plant Based News.