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Studying Finds: Most Plant-Based Restaurant Meals are Unhealthy

The AHA! Team — Fri, 18 Apr 2025 05:10:19 +0000

Priyanjana Pramanik, MSc. via News-Medical – Many “vegan” meals aren’t as healthy as you think—new research reveals that refined grains, fried foods, and saturated fats are widespread in plant-based restaurant dishes. Are your plant-based choices really good for you? A recent study In a recent study published in the journal Nutrients, researchers examined the menus of restaurants around the world to see whether plant-based offerings at both omnivore (OMNI) and vegan or vegetarian (VEG) eateries are ‘healthful’ in terms of avoiding saturated fats, refined grains, and deep-fried foods. They found that many restaurants (with OMNI establishments being more limited than VEG) did not offer patrons enough choices of plant-based main courses and that 14-27% of restaurants had no healthful plant-based offerings at all. The research team hopes that these findings, combined with the established links between poor diets, chronic illnesses, and increased mortality rates, will encourage restaurants to make nutrition details of their dishes more readily available. Background Only 2% of restaurants earned a perfect health score—meaning nearly all plant-based menus included at least one unhealthy component like refined grains, fried foods, or saturated fats. An increasing number of people in the U.S. and worldwide are choosing to increase their intake of plant-based foods, and projections suggest that the American vegan market will grow 12% annually until 2030. Dairy and meat alternatives are more accessible than ever, with more groceries and OMNI restaurants offering plant-based options; there are also more dedicated VEG eateries. Dairy and meat alternatives are more accessible than ever People who choose to limit or eliminate their intake of animal-based foods are often motivated by environmental causes, animal welfare, religious beliefs, or health concerns, though it appears that 63% of the increase in plant-based consumption is driven by OMNI consumers. An estimated less than 2% of a national survey’s respondents said that they had adopted an entirely vegan or vegetarian diet for their health. However, certain plant-based foods, including sweets, sweetened beverages, fried foods, and refined grains, can have negative health impacts, such as increasing the risk of coronary heart disease, diabetes, or hypertension. Researchers caution that some unhealthy plant-based foods may pose even greater health risks In fact, researchers caution that some unhealthy plant-based foods may pose even greater health risks than a standard American diet due to their high sodium content, refined grains, and excessive saturated fats. The Guideline on the Primary Prevention of Cardiovascular Disease from the American College of Cardiology and the American Heart Association recommends reducing or avoiding these foods and animal-based products rich in saturated fat and cholesterol. Individuals looking to make healthier dietary decisions when eating out should be offered an adequate number of choices that are free of fried foods, saturated fats, and refined grains while also having access to nutritional information to help identify high-risk menu items. About the Study U.S. restaurants offered slightly more healthful options than international ones, but the difference was small, showing that unhealthy plant-based meals are a global issue. Over three years, the research team visited a convenience sample of 561 eateries offering vegan options in 196 cities across 37 countries and six continents. Most of these were located in the U.S. (373), followed by Australia and several European countries. The restaurants included in the study had Internet listings on commercially available proprietary resources and search engines. Their menus were also available online and explicitly listed their vegan offerings. Some, including American franchises with 20 or more locations, provided nutritional information about their dishes, following a Food and Drug Administration (FDA) mandate. Restaurants were classified as having a full menu if they offered at least 10 plant-based main courses. They were then scored based on the number of healthful dishes in this group, receiving one point per healthful entrée, up to a maximum of 10. Healthy dishes were those that did not contain deep-fried ingredients (such as battered or crispy items, which can be carcinogenic), saturated fats (including coconut milk, coconut oil, palm oil, and cocoa butter), or refined grains (such as white rice, white flour, and refined pasta, which have a high glycemic index but little fiber). Findings The 561 restaurants included in the analysis consisted of 283 OMNI and 278 VEG eateries. Researchers noted that two restaurants mistakenly labeled dishes containing animal products as vegan; these were excluded. Refined grains were the biggest health concern, with 40% of OMNI and 38% of VEG meals containing ingredients like white rice, white flour buns, and refined pasta, which have been linked to increased mortality. American restaurants vs. Other countries On average, American restaurants offered 6.6 plant-based main courses while non-U.S.-based ones offered 6.2, a statistically insignificant difference. However, American restaurants offered slightly more healthy dishes than those in other countries (3.4 compared to 2.9, though this was not statistically significant). Only 33 restaurants (28 OMNI and 5 VEG, or 10% and 2%, respectively) provided full nutrition facts online, including caloric, sodium, sugar, and saturated fat content. Only 33 restaurants provided full nutrition facts online OMNI restaurants had an average of 4.5 vegan main courses on their menus, compared to 8.4 for VEG restaurants. Approximately 59% of VEG eateries and only 16% of OMNI eateries had a full vegan menu. On average, the restaurants scored 3.2 out of 10, with VEG restaurants having significantly more healthy options (4.0/10) than OMNI restaurants (2.4/10). Only 2% of eateries included in the analysis received a score of 10, indicating that the main courses analyzed had no deep-fried ingredients, saturated fats, or refined grains. Conversely, 26% of OMNI and 14% of VEG restaurants received a score of 0. Score reductions happened most often due to the presence of refined grains (40% in OMNI and 38% in VEG cases). OMNI restaurants were more likely to be penalized for saturated fat content (12%), while VEG restaurants contained fried items more frequently (28%). Conclusions The researchers found that many options labeled as ‘vegan’ contain unhealthy ingredients, with dedicated VEG restaurants offering a greater proportion of healthy options than OMNI restaurants. However, refined grains, which are linked to increased mortality and chronic disease, were the most common reason for dishes being classified as unhealthy. Notably, U.S.-based restaurants were slightly more likely to offer healthy options. The study also highlights that nutritional transparency remains a challenge. Only a small fraction of restaurants provided detailed nutritional content, with disclosure being more common in OMNI restaurants—largely due to U.S. regulations requiring franchises with 20 or more locations to share this information. Restaurants respond to the preferences of their target consumers to be financially viable; often, the things that make food taste ‘good’ are what make it unhealthy. Additionally, several challenges keep individuals from forming healthy eating habits, including traditional and cultural norms, familiarity, aversion to change, affordability, accessibility, concerns about nutritional adequacy, emotional attachment, peer pressure, social norms, poor education, time constraints, and convenience. While the study provides valuable insights, it does have limitations. The sample was a convenience sample, primarily drawn from the U.S. and Westernized countries, meaning the findings may not be generalizable to all global regions. Additionally, assessments were based on online menu descriptions, which may not fully capture all nutritional details. Cardiovascular disease continues to be a leading driver of mortality in the U.S., and poor diet leads to other chronic diseases that increase healthcare costs and lives lost while reducing personal and economic productivity. Though this study’s findings are based on a convenience sample of restaurants and a select number of menu offerings, its results highlight clear policy implications. Restaurants should be encouraged to provide nutritional information More restaurants should be encouraged to provide nutritional information about the food they serve so that patrons can make informed decisions. Though eateries are businesses and not responsible for the health of their customers, they have the ability to reduce health risks by limiting the use of refined grains, excessive sodium, saturated fats, added sugar, and fried foods in their dishes. Given the well-established links between unhealthful diets, chronic disease, and mortality, the researchers suggest that regulatory bodies such as the FDA expand nutritional disclosure requirements beyond large franchises to include a broader range of restaurants. Journal reference: Healthful vs. Unhealthful Plant-Based Restaurant Meals. Williams, K.A., Horton, A.M., Baldridge, R.D., Ikram, M. Nutrients (2025). DOI: 10.3390/nu17050742, https://www.mdpi.com/2072-6643/17/5/742 To read the original article click here.

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Is All Vegan Food Healthy?

The AHA! Team — Mon, 30 Sep 2024 08:03:40 +0000

Michael Greger M.D. FACLM via Nutrition Facts – How do healthier plant-based diets compare to unhealthy plant foods and animal foods when it comes to diabetes risk? In my video on flexitarians, I discuss how the benefits of eating a plant-based diet are not all-or-nothing. “Simple advice to increase the consumption of plant-derived foods with compensatory [parallel] reductions in the consumption of foods from animal sources confers a survival advantage”— a live-longer advantage. The researchers call it a “pro-vegetarian” eating pattern, one that’s moving in the direction of vegetarianism, “a more gradual and gentle approach.” The benefits of eating a plant-based diet are not all-or-nothing. If you’re dealing with a serious disease, though, like diabetes, completely “avoiding some problem foods is easier than attempting to moderate their intake. Clinicians would never tell an alcoholic to try to simply cut down on alcohol. Avoiding alcohol entirely is more effective and, in fact, easier for a problem drinker… Paradoxically, asking patients to make a large change may be more effective than making a slow transition. Diet studies show that recommending more significant changes increases the chances that patients can accomplish [them]. It may help to replace the common advice, ‘all things in moderation’ with ‘big changes beget big results.’ Success breeds success. After a few days or weeks of major dietary changes, patients are likely to see improvements in weight and blood glucose [sugar] levels—improvements that reinforce the dietary changes that elicited them. Furthermore, they may enjoy other health benefits of a plant-based diet” that may give them further motivation. As you can see below and at 1:43 in my video Friday Favorites: Is Vegan Food Always Healthy?, those who choose to eat plant-based for their health say it’s mostly for “general wellness or general disease prevention” or to improve their energy levels or immune function, for example. They felt it gives them a sense of control over their health, helps them feel better emotionally, improves their overall health, makes them feel better, and more, as shown below and at 1:48. Most felt it was very important for maintaining their health and well-being. For the minority who used it for a specific health problem, mostly high cholesterol or weight loss, followed by high blood pressure and diabetes, most reported they felt it helped a great deal, as you can see below and at 2:14. Some choose plant-based diets for other reasons, such as animal welfare or global warming, and it looks like “ethical vegans” are more likely to eat sugary and fatty foods, like vegan donuts, compared to those eating plant-based because of religious or health concerns, as you can see below and at 2:26 in my video. The veganest vegan could make an egg- and dairy-free cake, covered with frosting, marshmallow fluff, and chocolate syrup, topped with Oreos, and served with a side of Doritos. Or, they may want fruit for dessert, but in the form of Pop-Tarts and Krispy Kreme pies. Vegan, yes. Healthy, no. “Plant-based diets have been recommended to reduce the risk of type 2 diabetes (T2D). However, not all plant foods are necessarily beneficial.” In the pro-vegetarian scoring system I mentioned above, you get points for eating potato chips and French fries because they are technically plant-based, as you can see below and at 3:07 in my video, but Harvard researchers wanted to examine the association of not only an overall plant-based diet, but healthy and unhealthy versions. So, they created the same kind of pro-vegetarian scoring system, but it was weighted towards any sort of plant-based foods and against animal foods; then, they created a healthful plant-based diet index, where at least some whole plant foods took precedence and Coca-Cola and other sweetened beverages were no longer considered plants. Lastly, they created an unhealthful plant-based diet index by assigning positive scores to processed plant-based junk and negative scores for healthier plant foods and animal foods. Their findings? As you can see below and at 3:51 in my video, a more plant-based diet, in general, was good for reducing diabetes risk, but eating especially healthy plant-based foods did better, nearly cutting risk in half, while those eating more unhealthy plant foods did worse, as shown in the graph below and at 4:03. Now, is that because they were also eating more animal foods? People often eat burgers with their fries, so the researchers separated the effects of healthy plant foods, less healthy plant foods, and animal foods on diabetes risk. And, they found that healthy plant foods were protectively associated, animal foods were detrimentally associated, and less healthy plant foods were more neutral when it came to diabetes risk. Below and at 4:32 in my video, you can see the graph that shows higher diabetes risk with more and more animal foods, no protection whatsoever with junky plant foods, and lower and lower diabetes risk associated with more and more healthy whole plant foods in the diet. So, they concluded that, yes, “plant-based diets…are associated with substantially lower risk of developing T2D.” However, it may not be enough to just lower the intake of animal foods; consumption of less healthy plant foods may need to decrease, too. As a physician, labels like vegetarian and vegan just tell me what you don’t eat, but there are a lot of unhealthy vegetarian fare like French fries, potato chips, and soda pop. That’s why I prefer the term whole food and plant-based nutrition. That tells me what you do eat—a diet centered around the healthiest foods out there. The video I mentioned is Do Flexitarians Live Longer?. You may also be interested in some of my past popular videos and blogs on plant-based diets. Check related posts below. Key Takeaways Adopting a “pro-vegetarian” eating pattern is associated with a survival advantage and may contribute to a longer, healthier life. That means gradually increasing the consumption of plant-derived foods while reducing animal-based foods. In cases of serious diseases like diabetes, completely avoiding problematic foods may be more effective than attempting moderation. Making significant dietary changes can lead to rapid improvements in weight, blood glucose levels, and overall health, and reinforce positive habits. Individuals choosing a plant-based diet for health reasons often do so for general wellness, disease prevention, improved energy levels, and immune function. The sense of control over health, emotional well-being, and overall health improvements are common motivations. People may choose plant-based diets for various reasons, including health concerns, animal welfare, or environmental reasons. A study suggests that “ethical vegans” might be more inclined to consume sugary and fatty foods compared to those motivated by religious or health concerns. While plant-based diets are recommended to reduce the risk of type 2 diabetes, not all plant foods offer the same benefits. A diet emphasizing healthy plant-based foods significantly reduces diabetes risk, while an intake of unhealthy plant-based foods may be associated with higher risk. Researchers suggest that reducing animal foods and choosing healthy plant-based options are crucial for diabetes prevention. To read the original article click here.

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Worcestershire Sauce Substitute Recipe

The AHA! Team — Thu, 22 Aug 2024 03:10:15 +0000

Alya Sadler via Dr. Axe – Worcestershire Sauce Substitute Recipe Store-bought Worcestershire sauce is full of preservatives and suspect ingredients. To still get that flavor yet make it healthy and even vegan (and Paleo), try this wonderful recipe. COURSE: Condiment DIFFICULTY: Easy SERVINGS: 30 INGREDIENTS ▢2 tablespoons Dijon mustard ▢1 cup coconut aminos ▢2 tablespoons coconut sugar ▢2 tablespoons apple cider vinegar ▢2 teaspoons garlic powder ▢2 teaspoons onion powder ▢1 teaspoon cinnamon ▢1 teaspoon sea salt ▢1 teaspoon pepper INSTRUCTIONS Mix all ingredients in a large bowl. Whisk until well-combined. Pour mixture into an airtight container and store in fridge for up to one month. Prep Time: 5 minutes Nutrition Serving Size: One 3/4 tablespoon serving (11 g) Calories: 11Sugar: 0.6 g Sodium: 306 mg (20% DV) Fat: 0.2 g Saturated Fat: 0.014 g Unsaturated Fat: 0.15 g Trans Fat: 0 g Carbohydrates: 1.5 g Fiber: 0.2 g Protein: 0.94 g Cholesterol: 0 mg To read the original article click here.

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WARNING: GMO Ingredient in Impossible Burger linked to Weight Gain, Kidney Disease

AHA Publisher — Wed, 26 Oct 2022 07:00:01 +0000

Patrick Tims via NaturalHealth365 – There is a common misconception that all vegan and vegetarian food products are nutritious. Listen to the mainstream media, and you’ll hear about how vegan fare is a net positive for human health and the environment. For example, Impossible and Beyond faux burgers have become quite popular in recent years, especially among tweens, teens, and twenty-somethings concerned with health and ecological sustainability. Cut to the truth of the matter, and you will find Impossible faux burgers are anything but healthy. Read through the list of ingredients of Impossible veggie burgers and other processed vegan food products, and you’ll find they contain a plethora of chemicals, GMO ingredient, and unhealthy additives. A recent study revealed that Impossible Burger contains an ingredient likely to cause weight gain along with kidney disease and other health problems. Why You Should Think Twice Before Eating an Impossible Burger Impossible Burgers, Beyond Burgers, and other faux meat options are marketed as healthy alternatives to animal flesh that supposedly benefit the environment and the greater good. Though vegan alternatives certainly have their merits, there are also some important drawbacks. Impossible Foods recently conducted an analysis of rats after consuming Impossible faux burgers. The study results were fairly surprising, especially from the perspective of Impossible executives, who likely assumed their products would have minimal or no impact on rats. The Impossible Foods’ rat study reveals the main ingredient within the faux burgers, soy leghemoglobin, spurred the onset of inexplicable alterations within rat biology. Impossible Foods’ soy leghemoglobin is genetically engineeredrather than natural. It is possible the genetic alteration of the soy is the underlying cause of the changes in rats’ weight and even alterations to blood composition that cause kidney disease, inflammation, and possibly worse. The study even revealed that soy leghemoglobin has the potential to trigger anemia. Why Soy Leghemoglobin (SLH) Is Detrimental to Human Health The GMO ingredient, soy leghemoglobin, is created from yeast. However, the yeast used for soy leghemoglobin is also genetically modified. In summary, Impossible Foods’ faux burgers contain a genetically altered variation of soy stemming from yeast that food scientists within laboratories have also altered. The resulting “Frankenburger” appears to be anything but healthy. Though the weight and blood composition changes identified in rats after consuming the Impossible Burger are not guaranteed to occur in humans after consuming the same food products, the study results are concerning. The United States Food and Drug Administration (FDA) allows Impossible to sell its chemical-laden and genetically modified products throughout the country. Impossible’s brass obtained governmental permission to market the faux hamburger in the United Kingdom and the European Union after requesting clearance in 2019. Should Impossible Burger Be Available to the Public? Let’s shift our attention to what matters most: human health and nutrition in the societal push toward veganism that becomes more transparent by the day. Health experts, nutritionists, and government officials far and wide are pushing a narrative that a society-wide transition to veganism or vegetarianism will save the planet, reduce medical bills and extend human longevity. However, the above study makes it clear that concerns about the GMO ingredient SLH and other chemicals added to faux meat products are valid. The lesson from the scientific community’s analysis of processed vegan and vegetarian food offerings is that they should be viewed with a healthy dose of skepticism. It is widely known that consuming toxic red meat has the potential to cause cardiovascular problems, yet it is also clear that Impossible’s fake burgers have the potential to lead to even worse outcomes, including potential inflammation, anemia, kidney disease, and dreaded weight gain. Sources for this article include: ChildrensHealthDefense.org To read the original article click here.

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Vegan Coconut Cocoa Cheesecake Recipe

AHA Publisher — Tue, 08 Jun 2021 07:00:44 +0000

Dr. Josh Axe, DC, DMN, CNS – Cheesecake is delicious, creamy and full of dairy. As such, you might be surprised to learn that not only can you make a vegan cheesecake, but it can taste fantastic. That’s the case with my vegan coconut cocoa cheesecake. This is the type of dessert you’ll want to serve company, especially those who’ve sworn off anything healthy and turn their noses up at any word that begins with “veg.” One bite of this will turn anyone into a real food convert. Key Ingredients The crust is filled with healthy fats thanks to the walnuts and cashews, while the filling is a creamy, mouthwatering mix of coconut milk, cocoa powder and maple syrup, with no refined sugars in sight. Add in the coconut flakes and coconut oil, and you have all-natural, healthy fat and protein abundant in this recipe. Of course, it’s topped off with sweetness that comes from natural sources as well, avoiding artificial sweeteners and excessive sugar. Along with the tasty maple syrup, Medjool dates are tasty and arguably the healthiest natural sweetener around, while vanilla makes for the perfect sweet blend. You’ll want to plan ahead for this one: You’ll need to soak cashews and allow the cake to set in the freezer for two hours, but trust me, it’s worth it! Get ready to cut yourself a slice (or two) of this vegan coconut cocoa cheesecake. How to Make Vegan Coconut Cocoa Cheesecake Pull out the food processor, and blend the walnuts, Medjool dates, vanilla and sea salt until the ingredients form a dough. Once that’s ready, spread the dough for this vegan coconut cocoa cheesecake in an un-greased, nine-inch springform pan, and stick it in the freezer for 20 minutes. While the dough is chilling, let’s get the filling ready. Add all the ingredients to a blender, and blend on low speed until it’s all mixed up. Look at that lovely cocoa color. Next, remove the crust from the freezer. It’s time to pour the filling over it. Yum! Then cover the pan, and put the entire cake back in the freezer. Let it hang out for at least the next two hours in there. On the bright side, there’s no baking required. Once the cake has set in the freezer, let it thaw slightly in the refrigerator for 20 minutes or so. This vegan coconut cocoa cheesecake will be perfectly chilled and sliceable. Sprinkle the coconut flakes on before serving, and enjoy. Going vegan doesn’t mean no more cheesecake, especially when it’s as good as this coconut cocoa cheesecake version. Similar Recipes Looking for some other healthy cheesecake recipes? Try these: Raw Vegan Lavender Mini Cheesecakes Pumpkin Pie Cheesecake Recipe Strawberry Lime Mojito Cheesecake Recipe Raw Cheesecake Bars Recipe Vegan Coconut Cocoa Cheesecake Recipe DESCRIPTION This vegan coconut cocoa cheesecake is one you’ll want to serve company. One bite will turn anyone into a real food convert. INGREDIENTS CRUST 3 cups walnuts 2 cups Medjool dates, pitted 1 teaspoon vanilla dash of sea salt (about 1/6 teaspoon) FILLING 1½ cups raw cashews, soaked and rinsed well* ⅓ cup maple syrup ½ teaspoon vanilla one 14-ounce can full-fat coconut milk ¼ cup lemon juice ⅓ cup dutch-processed cocoa powder ⅓ cup coconut oil, melted ½ teaspoon sea salt 1½ cup coconut flakes INSTRUCTIONS In a food processor, blend together the walnuts, dates, vanilla and sea salt until dough is formed. Spread the dough evenly in the bottom of an ungreased, 9-inch springform pan. Place the pan in the freezer for 30 minutes. Place all of the filling ingredients into a blender and blend on low speed until well-blended. Remove the crust from the freezer. Pour the filling mixture on top of the crust, cover the pan and replace the cake in the freezer. Freeze for at least 2 hours. Defrost the cake in the refrigerator for 20 minutes before serving. Sprinkle coconut flakes on the top before serving. *Quick soaked cashews: To cut down on soaking time, add cashews to a pot and cover with water by 1/2 inch. Bring to a boil and boil for 2 minutes. Remove from the heat and allow the cashews to soak for 1 hour. Drain the cashews, rinse with cold water, and use. To read the original article click here. For more articles from Dr. Axe click here.

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Vegan Sushi Recipe: How to Make Healthy Vegetable Rolls

AHA Publisher — Tue, 16 Mar 2021 07:00:42 +0000

Dr. Josh Axe, DC, DMN, CNS – Many people wonder: Is sushi healthy? It really depends, but homemade sushi, like my vegan sushi recipe I share here, certainly can be. As you know, sushi is one of those meals that can either be really good for you or surprisingly unhealthy. While it starts out as a nutritious option, it can quickly go astray. Low-quality fish, a heavy hand on the white rice and a dousing of sodium-laden soy sauce mean that sushi is often a food to avoid. That is until now. This vegan sushi recipe will completely transform how you think about sushi. Key Ingredients While even some vegan sushi recipes can contain unhealthy ingredients, we only use the healthiest vegan sushi ingredients in this vegetable sushi roll recipe. You won’t miss the fish with this ultra good-for-you version. Instead of the suspicious fish you find at some sushi joints and certain sushi roll recipes (goodbye, imitation crab meat), you’ll have loads of veggies wrapped in nori, a type of seaweed, and cauliflower rice replacing the heavy grain. What is vegan sushi made of? Here are the main players in this vegetarian sushi: Cauliflower: High in fiber, carotenoids, polyphenols and essential vitamins, cauliflower is a powerful cancer-fighting food that also fights inflammation and supports hearth and digestive health. Nori: As a healthy seaweed, nori provides several minerals, including iodine, and can support digestion, cholesterol levels, blood sugar and thyroid health. Cucumber: One of the most hydrating veggies around, cucumber is high in antioxidants and nutrients but low in calories. As such, it’s great for detoxification, hydration and weight maintenance. Carrot: As a huge source of vitamin A, carrots support eye, heart, oral, skin and brain health. Shiitake mushrooms: As a medicinal mushroom, shiitake is an immune-booster that is also high in vitamin D. As such, this type of mushrooms is great to combat obesity, heart disease and more. Avocado: A true superfood, avocado is loaded with healthy fats and supports healthy vision, combats cancer cells, boosts weight loss, reduces inflammation and so much more. Alfalfa sprouts: High in vitamins K and C, along with many vital minerals, alfalfa sprouts are good for bone health and possess powerful anti-aging properties. This vegan sushi is a terrific option whether or not you are vegan — it’s light and fresh, requires no heat making for a perfect summertime option and is prepared quite easily. Get your vegan sushi on! How to Make Vegan Sushi Making sushi can be a snap, including this vegetable roll recipe. Begin by adding the cauliflower to a food processor and pulsing until it’s reached a rice-like consistency. This low-calorie, vitamin-rich vegetable makes eating this vegan sushi guilt-free. Place the cauliflower rice in a bowl, and pat down with a paper towel to remove the extra moisture. Set the rice aside for now. Now add the almonds to the food processor, pulsing until finely chopped. Combine them with the cauliflower rice, adding bee-free honey and salt and giving it all a good stir. Next, place a sheet of the nori seaweed on either a sushi rolling mat or a flat surface, and add 1/3 cup of “rice” to the nori, leaving about an inch rice-free around the edges. You’ll need that space to roll the sushi later. Add the rest of your fillings to the vegan sushi — yum! Then, using your hands, fold the nori up and over the filling, rolling tightly. Wet the nori with a little water to seal it shut. Cut the roll into smaller pieces with a knife, wiping it down with a damp towel between slices so the knife doesn’t stick to the roll. Serve with liquid aminos, a vegan-friendly soy sauce alternative. This vegan-friendly sushi is pretty easy to make and so delicious! As you get more familiar with the process, you can even start to get creative with your fillings. I love making a double batch of these vegan sushi rolls to chow down at lunchtime. I hope you love them as much as I do! Vegan Sushi Recipe: How to Make Healthy Vegetable Rolls DESCRIPTION This vegan sushi recipe will transform how you think about sushi. Instead of fish, it contains veggies wrapped in nori and cauliflower rice. INGREDIENTS Sushi Rice: 1 large head of cauliflower (makes about 6 cups cauliflower rice) ¼ cup almonds 1 tablespoon vegan honey A dash of Himalayan salt Filling: 8 sheets of nori 1 cucumber, julienned 1 carrot, peeled and washed, julienned 4 shiitake mushrooms, washed and thinly sliced 4 green onions, washed and chopped 1 avocado, peeled and thinly sliced 1½ cup alfalfa sprouts Dipping: Liquid Aminos INSTRUCTIONS Place the cauliflower in a food processor and pulse until rice consistency. In a large bowl, add cauliflower rice and pat with a paper towel thoroughly to remove moisture. Set aside. Add almonds to food processor and pulse until finely chopped. Add almonds to cauliflower rice and add bee-free honey and salt, mixing until well-combined. Place a sheet of nori on a sushi rolling mat or flat surface, add ½ cup of cauliflower rice leaving about an inch around the edges, add filling ingredients. Using your hands, fold the nori up and over the filling and roll tightly, wetting the top edge of the nori with a little water to seal it. Cut the roll into little pieces wiping your knife with a damp towel between cuts so it doesn’t stick to the roll. Dip in Liquid Aminos. To read the original article click here. For more articles from Dr. Axe click here.

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Vegan Diet Affects Bone Health, Shows Study

AHA Publisher — Fri, 12 Mar 2021 08:00:52 +0000

BfR Federal Institute for Risk Assessment via News-Medical – The vegan diet is on trend. How this type of diet affects health is the subject of scientific studies. In a new study from the German Federal Institute for Risk Assessment (BfR), the bone health of 36 vegans as well as 36 people following a mixed-food diet was determined with an ultrasound measurement of the heel bone. The result: on average, people following a vegan diet had lower ultrasound values compared to the other group. This indicates poorer bone health. In the study, the scientists also determined biomarkers in blood and urine. This aims to identify nutrients that might be related to diet and bone health. Out of 28 parameters of nutritional status and bone metabolism, it was possible to identify twelve biomarkers most strongly associated with bone health – for example, the amino acid lysine and vitamins A and B6. The results show that in most cases, the combination of these biomarkers was present in lower concentrations in vegans. This could be a possible explanation for the poorer bone health. A vegan diet is often considered health-conscious. However, our scientific findings indicate that a vegan diet does affect bone health.” Professor Dr. Andreas Hensel, BfR President Link to publication: https://www.mdpi.com/2072-6643/13/2/685/htm Nutrition plays an important role in bone health. This was more closely investigated in the BfR’s cross-sectional “Risks and benefits of a vegan diet” study. 72 men and women participated in the study. The bone health of all participants was assessed at the heel bone using ultrasound measurements. Information on age, smoking status, education, body mass index, physical activity and alcohol consumption was also collected. By using a statistical model, the BfR was able to identify a pattern of twelve biomarkers that play an important role in bone health from 28 nutrition- and bone-relevant parameters from blood or urine. It was shown that in combination vitamins A and B6, the amino acids lysine and leucine, omega-3 fatty acids, selenoprotein P, iodine, thyroid-stimulating hormone, calcium, magnesium and α-Klotho protein were positively associated with bone health. Conversely, lower concentrations of the hormone FGF23 were observed at higher ultrasound levels in this pattern. Taking into account other scientific studies, the results indicate that vegans intake fewer nutrients that are relevant for the skeleton and are mainly found in food of animal origin. Further studies are needed for clarification. To read the original article click here.

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Plant-Based Diet with Small Amounts of Meat and Dairy Can Still Lower Blood Pressure

AHA Publisher — Mon, 27 Jul 2020 07:00:49 +0000

University of Warwick via News-Medical Net – Consuming a plant-based diet can lower blood pressure even if small amounts of meat and dairy are consumed too, according to new research from the University of Warwick. Published online by a team from Warwick Medical School in the Journal of Hypertension today (25 July), they argue that any effort to increase plant-based foods in your diet and limit animal products is likely to benefit your blood pressure and reduce your risk of heart attacks, strokes and cardiovascular disease. They conducted a systematic review of previous research from controlled clinical trials to compare seven plant-based diets, several of which included animal products in small amounts, to a standardised control diet and the impact that these had on individuals’ blood pressure. Plant-based diets support high consumption of fruits, vegetables, whole grains, legumes, nuts and seeds, limiting the consumption of most or all animal products (mainly meat and diary). (See below for further details) High blood pressure is the leading risk factor globally for heart attacks, strokes and other cardiovascular diseases. A reduction in blood pressure has important health benefits both for individuals and for populations. Unhealthy diets are responsible for more deaths and disabilities globally than tobacco use, high alcohol intake, drug use and unsafe sex put together. An increased consumption of whole grains, vegetables, nuts and seeds, and fruit, as achieved in plant-based diets, could avert up to 1.7, 1.8, 2.5 and 4.9 million deaths globally respectively every year according to previous research. Vegetarian and vegan diets with complete absence of animal products are already known to lower blood pressure compared to omnivorous diets. Their feasibility and sustainability are, however, limited. Until now, it has not been known whether a complete absence of animal products is necessary in plant-based dietary patterns to achieve a significant beneficial effect on blood pressure. Lead author Joshua Gibbs, a student in the University of Warwick School of Life Sciences, said: “We reviewed 41 studies involving 8,416 participants, in which the effects of seven different plant-based diets (including DASH, Mediterranean, Vegetarian, Vegan, Nordic, high fibre and high fruit and vegetables) on blood pressure were studied in controlled clinical trials. A systematic review and meta-analysis of these studies showed that most of these diets lowered blood pressure. The DASH diet had the largest effect reducing blood pressure by 5.53/3.79 mmHg compared to a control diet, and by 8.74/6.05 mmHg when compared to a ‘usual’ diet. “A blood pressure reduction of the scale caused by a higher consumption of plant-based diets, even with limited animal products would result in a 14% reduction in strokes, a 9% reduction in heart attacks and a 7% reduction in overall mortality. “This is a significant finding as it highlights that complete eradication of animal products is not necessary to produce reductions and improvements in blood pressure. Essentially, any shift towards a plant-based diet is a good one.” “The adoption of plant-based dietary patterns would also play a role in global food sustainability and security. They would contribute to a reduction in land use due to human activities, to global water conservation and to a significant reduction in global greenhouse gas emission.” (Francesco Cappuccio, Study Senior Author and Professor, Warwick Medical School, University of Warwick) “The study shows the efficacy of a plant-based diet on blood pressure. However, the translation of this knowledge into real benefits to people, i.e. its effectiveness, depends on a variety of factors related to both individual choices and to governments’ policy decisions. For example, for an individual, the ability to adopt a plant-based diet would be influenced by socio-economic factors (costs, availability, access), perceived benefits and difficulties, resistance to change, age, health status, low adherence due to palatability and acceptance. “To overcome these barriers, we ought to formulate strategies to influence beliefs about plant-based diets, plant food availability and costs, multisectoral actions to foster policy changes focusing on environmental sustainability of food production, science gathering and health consequences.” To read the original article click here.

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What are the Health Benefits of a Vegan Diet?

AHA Publisher — Mon, 24 Feb 2020 08:00:43 +0000

Sara Ryding, B.Sc. via News-Medical Net – While there are a variety of reasons for adopting a vegan diet, health reasons are attracting a lot of scientific focus. Vegans tend to be thinner, have lower cholesterol, and have lower blood pressure, and there is some evidence there are additional health benefits that can lead to longer life expectancy. Metabolism Benefits Vegans benefit from increased consumption of vegetables but can miss out on essential nutrients due to the avoidance of meat and dairy. Vegan diets are usually high in fiber, magnesium, folic acid, phytochemicals, and vitamins C and E. On the other hand, they tend to be lower in calories, saturated fat, cholesterol, omega 3 fatty acids, calcium, zinc, and vitamins B-12 and D. Studies in the short and moderate-term have found that vegan diets can improve energy metabolism in healthy, obese, and type 2 diabetic individuals. Some believe this is due to favorable changes in the gut microbiome that are brought about due to the vegan diet, but there is currently not enough research to verify this. There is also some evidence that vegans consume more protective nutrients and phytochemicals. Cardiovascular Benefits Diets that are high in fruits and vegetables, nuts, vegetable oils, and whole grain are often associated with lower rates of cardiovascular disease development. These types of diets traditionally include Mediterranean and Asian diets, but recently the vegan diet has been postulated to have similar effects. The lower risk of cardiovascular disease can be achieved by a vegetarian diet, where dairy is included. This seems to be primarily due to the increased intake of fruits and vegetables, which contain valuable nutrients, including fiber and antioxidant vitamins, and have been independently associated with a lower risk of cardiovascular disease. While vegan diets are often seen as having lower fat content and vegans are usually thinner, the actual benefits of fat intake associated with veganism on cardiovascular diseases are disputed. In general, vegetable oils are seen as more beneficial than animal fat due to their content of monounsaturated fats, vitamin E, and α-linolenic acid. Effects on Cancer Prevalence A lot of evidence indicates that vegans and vegetarians have a lower risk of various cancers, both due directly to nutrient intake and due to secondary effects. For example, obesity is a significant factor in cancer risk, and due to the lower BMI of vegans, they also enjoy lower cancer risk. Fruits and vegetables have been described as lowering the risk of lung, mouth, esophagus, and stomach cancers, and they tend to be consumed at higher quantities in vegans. Phytochemicals, which are abundant in vegetables and occur at a higher volume in vegan diets, have antioxidant qualities and disrupt cells to stop the progression of cancer. While vegan diets include nutrients known to lower the risk of cancer, there can also be adverse effects of vegan diets on cancer risks. For example, low vitamin D is associated with increased cancer risk and is also generally low in vegan diets. This may explain why there are not more pronounced differences in the development of cancer between vegans and non-vegans. Vegans may have increased risks due to deficiencies but decreased risks due to increased antioxidant consumption or lower body weight. Cognitive Benefits One of the lesser-studied areas in how vegan diets can affect an individual is neurobiology and cognitive function. Studies that have focused on this have found mild or moderate improvements when patients afflicted with migraine, multiple sclerosis, fibromyalgia, and rheumatoid arthritis consumed a vegan diet. These studies are confounded by not accounting for the gluten content of the plant-based diet and by small sample sizes. Studies looking at specific nutrients show some signs that vegan diets can be beneficial for cognition and mental health. Intake of phytochemicals, which appears to be higher in vegans, is associated with beneficial effects on mental health. In contrast, lower intake of vitamin B-12, which is common in vegans, is associated with detrimental effects on the neurologic system and cognitive health, such as stroke, Parkinson’s disease, and Alzheimer’s disease. This article has been modified. To read the original article click here.

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