Sixty-five percent said they would be willing to try a plant-based diet if shown evidence of the health benefits. Despite this significant interest, the survey also found that just one out of five primary care practitioners choose to discuss plant-based diets with their patients.

The Physicians Committee for Responsible Medicine (PCRM) and Morning Consult carried out the research, which surveyed 2,203 US adults from April 15 to April 16, 2025. Just one percent of US adults are currently vegan.

“What’s missing […] is support and guidance from health care professionals,” said Xavier Toledo, a PCRM-affiliated registered dietitian. “This represents a huge missed opportunity to turn interest into action – and to reduce the risk of chronic diseases that affect millions.”

Read more: Want To Live To 100? Here’s What The Blue Zones Are Doing Right

Plant-based diets, preventative medicine, and healthcare

The new survey follows several recent studies on the potential of plant-based diets to reduce chronic disease risk, promote health, and save money for healthcare providers.

A study by Dr Shireem Kassam and Dr Laura Jane Smith of Plant Based Health Professionals UK highlighted the potential of plant-based diets to tackle the “intertwined crises” of health, inequality, and climate change. However, they also noted that nutrition education in healthcare is falling short when it comes to plant-based foods and lifestyles.

In November, another study found that three-quarters of UK dieticians incorrectly believe that plant-based proteins are incomplete. In the US, PCRM offers plant-based dietary information to medical and nursing students who wish to learn about meat-free health and nutrition.

Read more: Study Finds No Difference In Muscle Fiber Protein Synthesis Between Vegan And Omnivore Diets

This article was written by Liam Pritchett on the PBN Website.

The study is the first to comprehensively map the health effects of traditional African diets. It found that swapping Western foods for indigenous ones had a positive impact in just two weeks. Conversely, adopting a Western diet had a measurably negative impact.

As noted by the study’s authors, chronic inflammation is a key driver of many common non-communicable diseases (NCDs), including diabetes, cancer, and cardiovascular disease, the latter of which is the current leading cause of death worldwide.

Like the Mediterranean diet, African heritage diets tend to emphasize plant-based whole foods, including greens, fermented fruit, legumes, plantains, whole grains, roots, and tubers. These plants are rich in micro and macronutrients, fiber, and anti-inflammatory compounds like polyphenols, and overall promote “favorable” gut microbiome composition.

In contrast, the study also found that swapping traditional foods for a Western-style diet high in refined carbohydrates, fats, sugars, and animal-based proteins resulted in increased inflammation, weakened immune responses, and disrupted metabolic pathways.

The study focused on 77 healthy men around 25.6 years old, all of whom reside in the Kilimanjaro region of Northern Tanzania. Participants kept food diaries, and researchers took blood samples at the start of the study, two weeks in, and four weeks after it ended.

Twenty-three rural men who typically followed a traditional diet switched to a Western diet, 22 urban men used to a Western diet switched to a traditional diet, and 22 men who typically followed a Western diet added Mbege, a fermented banana and millet drink, for one week. Those who drank Mbege alongside their Western diet also saw improvements relative to those without it.

The new study was published in the scientific journal Nature at the start of April. Authors from Radboudumc and KCMC University collaborated with international partners to complete the work. They highlighted how traditional African diets are notably under-researched compared to those from well-publicized “blue zones” like Italy, Japan, and Costa Rica.

Read more: Regular Chicken Consumption Linked To Elevated Cancer Risk, Says Study

Traditional African diets include ‘plenty of vegetables, fruits, beans, whole grains, and fermented foods’

The researchers noted that “even brief dietary interventions can have prolonged effects” on the immune and metabolic systems, both positively and negatively, underscoring “the importance of preserving indigenous dietary practices” for disease mitigation in Africa.

“The African diet includes plenty of vegetables, fruits, beans, whole grains, and fermented foods,” said lead author Quirijn de Mast in a statement. “Our study highlights the benefits of these traditional food products for inflammation and metabolic processes in the body. At the same time, we show how harmful an unhealthy Western diet can be.”

According to the authors, replacing traditional, nutritious whole foods with Western-style ingredients and meals is now a growing trend in many urban African households. A growing body of evidence links plant-based diets with decreased disease risk and inflammation.

Read more: Plant-Based Diets Represent ‘Significant Opportunity’ To Address Global Challenges, Says Study

This article was written by Liam Pritchett on the PBN Website.

Researchers from Italy’s National Institute of Gastroenterology found that people who ate over 300g of poultry per week were twice as likely to die from one of 11 different gastrointestinal cancers, including types affecting the stomach, bowel, and pancreas.

Furthermore, eating more than 300g per week was linked to a 27 percent increased chance of death overall. The mortality risk from excessive chicken consumption was also higher for men than women, which they hypothesized could be related to portion size or hormones.

The researchers conducted the study on 4,869 middle-aged participants from Castellana Grotte and Putignano in Apulia, southern Italy, over nearly 20 years. Gastrointestinal cancers, or “GCs,” accounted for 10.5 percent of participant deaths, and white meat consumption was notably highest among those who died of gastrointestinal cancers.

The researchers noted the need for further study, including around participants’ exercise levels and other contextual factors.

Read more: Most Americans Wrongly Think It’s Important To Eat Animal Products For Protein

Meat consumption and cancer risk

The study was published in the scientific journal Nutrients last month. While the researchers said the precise cause of an increased mortality risk was unclear, theorized possibilities included cooking processes and farmed animals’ exposure to hormones and medications.

Eating more than 350g of red meat per week, equal to around two steaks, was also found to increase the risk of any type of cancer, the researchers found. But where poultry previously enjoyed a health halo, red meat’s links to negative health outcomes are well established.

Poultry was the most widely consumed meat in the world in 2023, and studies indicate that consumption per capita in Italy, in particular, is on the rise. Cancer rates are also rising, including for younger people, which is thought to be due to a complex range of factors.

Diet is generally considered to be one of these factors, and Cancer Research UK previously suggested that 21 percent of bowel cancers and three percent of all cancers in Britain are caused by the consumption of red or processed meats, as reported by the BBC.

In contrast, a growing body of evidence links meat-free and plant-based diets with a reduced risk of developing cancer, including gastrointestinal varieties like bowel cancer.

Read more: Healthy Plant-Based Diets Lower Risk Of Death From Cardiometabolic Disorders, Finds Study

This article was written by Liam Pritchett on the PBN Website.

This indicates that eating animal products has no inherent benefit for people looking to maximize their muscle gains. The randomized control trial also found that variable protein distribution, quality, and digestibility had no impact on participants’ muscle growth.

The study focused on 40 healthy, physically active adults aged between 20 and 40. After an initial “habituation” diet to standardize their nutrient levels, the participants were assigned either omnivorous or vegan diets. All participants engaged in strength training and tracked their overall activity levels. They also drank deuterium-infused water that allowed the research team to trace consumed amino acids as they were incorporated into muscle fibers.

Participants were then split once again, with some eating a regular amount of protein at each meal and some eating a variable amount. For the omnivores, approximately 70 percent of their protein came from animal-based sources, and the vegans consumed a well-balanced amino acid profile throughout. Leg tissue biopsies were taken at the start and the end.

“The longstanding belief or the current dogma was that animal-based protein sources were better, particularly for the muscle-building response,” explained study lead Nicholas Burd, professor of health and kinesiology at the University of Illinois Urbana-Champaign.

“It was thought that it was better to get a steady-state delivery of nutrients throughout the day,” continued Burd. “I also thought that if you’re getting a lower quality protein – in terms of its digestibility and amino acid content – that perhaps distribution would make a difference. And surprisingly, we showed it doesn’t matter.”

Read more: 5 Elite Vegan Athletes Weigh In On The Best Foods For Protein

Choice of protein ‘really doesn’t make a difference’

The scientific journal Medicine & Science in Sports & Exercise published the new study in April. It followed a previous study by the same team that found protein intakes higher than 1.1g of protein per 1kg of bodyweight per day make no difference to muscle gains while training.

In November, a beef industry-funded study that set out to prove the inferiority of plant proteins instead found that vegan options have the same muscle and health benefits as meat, including when participants relied on so-called “incomplete” protein from bread.

Recent research found that nearly 90 percent of Americans incorrectly believed that meat, dairy, eggs, and other animal products were an important part of getting enough protein. The New York Times previously reported that Americans get around twice the daily recommended amount, something that Harvard Health notes can cause health issues like kidney stones.

Burd said that the best type of food for muscle building is “the kind you put in your mouth” right after doing exercise. “As long as you’re getting sufficient high-quality protein from your food, then it really doesn’t make a difference,” he added.

Read more: Plant-Based Diets Represent ‘Significant Opportunity’ To Address Global Challenges, Says Study

This article was written by Liam Pritchett on the PBN Website.

What is lion’s mane?

Lion’s mane mushroom, also known as “bearded hedgehog,” is an edible fungus colloquially named after its fine tendrils and mane-like appearance. It’s native to North America, Europe, and Asia, and feeds mostly on dead wood, but can sometimes be found growing on live trees.

Lion’s mane is also called Hou Tou Gu in China, where it has been used for tonics, teas, and other Traditional Chinese Medicine (TCM) for centuries. In Japan, Korea, and India, it can be found in ordinary mushroom-based dishes as well as in traditional medicines.

Lion’s mane is relatively simple to grow at home in small batches, but when produced commercially, it requires extensive quality control and careful harvesting by hand. Like other mushrooms, lion’s mane requires low light without direct sunshine to thrive and multiply.

Commercial production can be very resource efficient, particularly when growers incorporate hardwood sawdust – a lumber industry byproduct – and use agricultural waste for enrichment. The growing process requires little water and energy, and is compatible with vertical farming.

In a report, Fact.MR noted that mushroom production is “highly relevant” as the global food system adjusts to environmental changes and the increasing human population. While the reach of lion’s mane is currently “not very extensive,” the market will likely grow over the next decade in light of its sustainability, nutrient density, and purported health benefits.

What are the benefits of lion’s mane?

Lion’s mane mushroom has a tender and spongy texture, which makes it a versatile and allergen-friendly replacement for crab, lobster, and shellfish. It can also be used as a plant-based steak, or burger patty, and can be grilled, fried, and BBQ’d like any other mushroom.

The substantial texture and nutrient density make lion’s mane an ideal meat alternative, and lion’s mane “steaks” were popularized on social media by plant-based chef and Wicked Kitchen founder Derek Sarno in 2023, who released a how-to video on YouTube.

According to Australian company Sassy Organics, 100g of dried lion’s mane includes approximately 22g of protein. Lion’s mane contains iron, potassium, and amino acids, and WebMD notes that it is rich in thiamine, riboflavin, niacin, manganese, and zinc.

In addition to its raw, dried, and cooked forms, lion’s mane can also be processed into powders, liquids, and capsules to create a nutrient-dense dietary supplement. In all of its forms, studies have linked lion’s mane consumption with possible health benefits.

Lion’s mane, health benefits, and the need for further research

Research into lion’s mane is still in the very early stages, and no health benefits have been confirmed. That said, there are some studies that point to possible benefits of lion’s mane consumption. Medical News Today reports that lion’s mane mushroom may help with inflammation and oxidation, which contribute to diabetes, heart disease, and autoimmune diseases. In particular, lion’s mane has become associated with improved cognitive function in the form of brain cell protection and generation. It may also aid memory and promote focus.

Lion’s mane may support immune function and help to mitigate stress, anxiety, and depression. It may aid diabetes management, support optimal digestive health, and facilitate wound healing. It may speed up nervous system recovery and even fight cancer.

Writing for the BBC’s Science Focus, Dr Emma Beckett – a Food & Nutrition Scientist, science communicator, and registered dietitian – noted that most existing studies on the benefits of lion’s mane focus on concentrated supplements rather than the plant itself.

Because these products vary in strength, and because much of the existing research is made up of animal studies rather than human trials, the body of existing lion’s mane research is promising, but not conclusive.

Lion’s mane is generally well-tolerated, but side effects are still possible. It’s always wise to consult your healthcare provider before taking supplements. So-called natural or “alternative” medicines should never be taken in place of evidence-based treatments.

Read more: Healthy Plant-Based Diets Lower Risk Of Death From Cardiometabolic Disorders, Finds Study

Where to buy lion’s mane in the UK

For UK shoppers, whole lion’s mane mushrooms produced by Kent’s Urban Farm-It are now available at large Sainsbury’s supermarkets nationwide. The 200g punnets of lion’s mane mushrooms have an RRP of £5, and the packaging itself is fully recyclable.

Earlier this month, Happiee launched the UK’s first ready-to-cook lion’s mane mushroom product, available in Original and Teriyaki flavors. The pre-marinated mushroom pieces offer a consistent flavor and texture, making them an ideal addition for quick meals like stir-fries. They cost £4 per 180g pack and are available at 240 Sainsbury’s stores nationwide.

Riverford Organic Farmers stocks lion’s mane, and the company sources its mushrooms from Dart Valley Fungi in Devon. Purchased through Riverford, a 200g punnet of lion’s mane costs £8.25 per pack. Riverford is one of the largest delivery box schemes in the UK.

Several other producers sell their mushrooms directly to customers, including Mushroom Culture in Wiltshire, which stocks mushrooms, mushroom grow kits, and concentrated supplements such as lion’s mane extract powder and capsules, in its online shop.

Lion’s mane supplements are widely available online, though as noted by Beckett, they can vary significantly in nutrient density, size, and quality. Larger companies such as Holland & Barrett and Nutravita sell products online, as do many smaller and independent traders.

Where to buy lion’s mane in the US

For US shoppers, lion’s mane mushroom products are often available from major retailers like Whole Foods Market and Sprouts Farmers Market, in addition to smaller international supermarkets, farmers’ markets, whole foods stores, and independent producers.

Several online retailers like iHerb and Vitacost offer lion’s mane powders, capsules, and liquids, as does Amazon. When buying online, in particular, it’s important to check dosages and expiry dates, and to avoid purchasing from completely unknown companies and sellers.

Smaller platforms like Box Nutra and Urbll also stock lion’s mane products, with Urbll items available to buy through Etsy. (Box Nutra is currently rated as “great” with four stars on TrustPilot, while Urbll is rated 4.9 on Etsy with nearly 81 thousand sales so far.)

For US-based folks looking for grow kits, companies such as North Spore, Far West Fungi, Cascadia Mushrooms, and Fat Moon Mushrooms all offer complete DIY packages. The latter can grow three pounds of organic lion’s mane mushrooms in just two weeks.

Read more: Using Mushrooms As Meat: The Ultimate Guide

This article was written by Liam Pritchett on the PBN Website.

In an episode of The Exam Room, the YouTube channel from the Physicians Committee, gastroenterologist Dr Will Bulsiewicz – also known as The Gut Health MD – explores one of the most awkward but common issues new vegans face: gas and bloating.

Bulsiewicz is the author of Fiber Fueled and an American board-certified specialist. His work centers around the powerful connection between diet and gut health, and in this episode, he breaks down why bloating happens and how to beat it.

Gut health tips for vegans

The video, titled Gas and Plant-Based Diets: Tips from The Gut Health MD, covers practical strategies to support the microbiome and ease digestion when transitioning to a plant-based diet. From bean bloating to probiotic myths, Bulsiewicz answers a series of questions from viewers with science-backed advice.

Here’s a breakdown of the most common concerns and what Dr. B recommends.

Please note: this is intended as a guide only. If you’re worried about gas, bloating, or anything related to your gut health, you should always speak to a doctor or health professional.

Ease in slowly with fiber

Jumping headfirst into a fiber-rich diet can cause gas, bloating, and discomfort. Bulsiewicz explains that the gut microbiome needs time to adjust.

“You are changing your diet, your gut microbiome is adapted to the food that you were eating,” he says. “It’s going to take time for your gut microbes to adapt.”

He recommends starting with cooked foods, which are easy to digest, before progressing to raw foods. He also advises to take a probiotic and increase fiber gradually, making sure the bowels stay regular. Constipation, he says, is the number one cause of gas and bloating in his clinic.

Gas from beans? Don’t panic

Beans, lentils, and hummus are rich in fiber and FODMAPs, which are carbohydrates that can cause excess gas. The trick is to introduce them slowly and give the body time to adapt.

“Good news: the vegan diet is not destroying your gut. What you are experiencing is sloppy digestion,” Bulsiewicz says. “It is not indicative of you actually causing damage to the gut.”

Soaking and rinsing beans, using fresh cooking water, and even adding seaweed can help reduce a gas-causing compound called raffinose.

Read more: ‘What I Eat In A Week As A Strong Vegan’

Water is key

Bulsiewicz emphasizes that hydration plays a big role in gut health – and plain water beats carbonated beverages every time.

“The gas that goes in your mouth has to come out one end or the other,” he jokes. “You’re either going to belch it out or it’s going to pass all the way through the intestines.”

Plain water supports digestion and helps relieve constipation, especially when paired with fiber. The doctor likens it to floating a log downstream: “If the creek bed is dry, that log is going to get stuck in the rocks.”

Keep in mind that regular bowel movements are crucial for reducing bloating.

Constipated? Try magnesium

If drinking more water and walking aren’t enough, Bulsiewicz recommends magnesium supplements before bedtime.

“It’s good for the bowels, it’s good for sleep, it’s good for anxiety…it’s even good for headaches,” he says, noting that many people find it helps “jump start the bowels.” Only once the bowels are moving regularly does he suggest slowly increasing fiber.

Fermented foods: A helpful addition

Fermented foods like sauerkraut and kimchi can benefit the microbiome, according to Bulsiewicz.

“I haven’t seen a study that says that we need fermented foods,” he says. Still, they can enhance gut health when eaten in moderation and introduce beneficial microbes that survive digestion.

Stress can impact your gut

Even if you’re eating perfectly, stress might still cause digestive issues.

“If you are not at peace with the stress in your life, it is going to have negative consequences on your gut,” Bulsiewicz says.

He explains that stress hormones trigger dysbiosis – an unhealthy imbalance in the gut bacteria – and encourages people to address stress just as seriously as diet or sleep.

Build diversity with plant variety

Want a healthy microbiome? Don’t just eat plants – eat lots of different plants.

“The single greatest predictor of a healthy gut microbiome is the diversity of plants within our diet,” Bulsiewicz says. Different plants contain different fibers, and variety ensures that all types of gut microbes are fed.

Struggling with cruciferous veggies? Cook them

Cruciferous vegetables like kale and broccoli can cause discomfort for some, especially when raw. Bulsiewicz suggests cooking or steaming them to make them easier to digest, and pairing them with other greens like spinach to lighten the load.

Every gut is different

Bulsiewicz reminds us that no two microbiomes are the same. Even identical twins only share about 34 percent of the same gut microbes.

“Each one of us has a unique gut microbiome – it’s as unique as your fingerprint,” he says.

That means some people may adapt to plant-based diets quickly, while others need more time and support.

If excessive gas persists, Bulsiewicz suggests seeing a gastroenterologist to rule out underlying issues.

The big takeaway?

Sloppy digestion doesn’t mean your diet is broken, it just means your gut is learning. Support it with water, plant variety, exercise, patience, and yes, a little magnesium if needed. As Bulsiewicz puts it, “Once the gut settles in and gets adapted to what you’re doing from a dietary perspective, the gas and bloating is gone.”

Catch the full episode on the Physicians Committee’s YouTube channel for more insights and a good laugh or two along the way.

You can find more plant-based health videos on the Physicians Committee YouTube channel.

Read more: ‘My Chili Crisp Caesar Pasta Salad Went Viral – Here’s How To Make It’

This article was written by Editorial Team on the PBN Website.

In 2023, the Scientific Advisory Committee on Nutrition (SACN) published a position statement on ultra-processed foods (UPFs) and human health. This statement acknowledged the potential link between UPFs and negative health outcomes, but highlighted limitations in available evidence and the variable range of foods that could be described as processed.

The Office for Health Improvement & Disparities has now published a “rapid update” of its position on processed foods after reviewing research papers, scientific studies, and clinical trials released over the last two years that focused on processed foods and human health.

The report clearly states that “vegetarian alternatives” are “not associated with adverse health outcomes.” In contrast, ultra-processed foods such as meat, animal products, and sweetened drinks, “tend to be” associated with increased risk. Bread, desserts, and dairy yield “mixed results,” the report says. This new report builds on a separate 2023 study that found plant-based meats were not associated with increased risk of multi-morbidity.

The update also notes that the UK’s Eatwell Guide currently “emphasises a diet based on fruit, vegetables and wholegrain or higher fibre starchy carbohydrates, with less red and processed meat and less foods high in saturated fat, salt and free sugars” for optimal health.

SACN will keep the topic under annual review and consider it again in 2026.

Read more: Healthy Plant-Based Diets Lower Risk Of Death From Cardiometabolic Disorders, Finds Study

Plant-based processed foods and health

Up to two-thirds of Europeans believe that UPFs are unhealthy, as reported by Euronews. However, only 56 percent of people avoid buying processed foods, and many feel they don’t know enough about the topic to make an educated decision one way or the other.

While “processed” has become commonly used as a shorthand for “unhealthy,” in reality, the phrase can be used to describe everything from energy drinks (which are linked to a long list of health issues) to fortified grains (one of the world’s primary sources of iron and other micronutrients). The processing of foods can both promote health and detract from it, depending on the quality of ingredients and the quantity in which they are consumed.

Overall, research indicates that plant-based foods are both healthier and better for the planet – including processed ones – while processed meat products are some of the most harmful.

Read more: Stop Using ‘Misleading’ Ultra-Processed Label, Says New Report

This article was written by Liam Pritchett on the PBN Website.

According to the study, regularly eating chia seeds can lower cholesterol, blood pressure, and triglycerides, all of which are considered risk factors for developing heart disease.

“The impact of chia seeds on diabetes, blood pressure, lipid profile, and obesity indicators” was published in Science Direct towards the end of 2024. The researchers conducted a systematic review of 14 previous clinical trials with a total of 835 participants and found that chia seeds had a positive effect on health markers, particularly in high doses and long-term.

“These results suggest that chia supplementation may offer beneficial effects on dyslipidemia, hypertension, and body weight, potentially mitigating the risk of cardiovascular disease,” wrote lead author Jalal Moludi in the study. “Overall, the addition of chia products to one’s diet results in a notable decrease in systolic blood pressure (SBP), total cholesterol (TC), low-density lipoprotein cholesterol (LDL-C), and triglycerides (TG).”

Read more: The 5 Most Nutritious Seeds To Add To Your Diet

Plant foods and disease risk

Chia, or Salvia hispanica, is well known for its more general health benefits. The tiny, dark seeds are deceptively nutritious, with a 28g serving containing 4.7g of protein, 11.9g of carbs, and 9.8g of fiber, along with calcium, iron, magnesium, phosphorus, zinc, B1, and B3. Chia is also a good source of omega-3 fatty acids, which support heart and brain health.

A separate study from 2023 also found that chia seeds have antioxidant and anti-inflammatory properties, linked to reduced cancer, diabetes, and heart disease risk. Some research highlights the broader potential of plant-based foods like nuts and seeds to reduce inflammation and disease risk overall, in stark contrast to meat and animal foods.

The new study noted that they detected “no significant impact” on diastolic blood pressure (DBP), high-density lipoprotein cholesterol (HDL-C), body size, and blood sugar. Additional research with larger sample sizes could help further explore chia’s potential health benefits.

Read more: This ‘Blueberries And Cream’ Chia Pudding Is The Perfect Vegan Breakfast

This article was written by Liam Pritchett on the PBN Website.

Science YouTuber Mic the Vegan recently shared a video exploring why some people struggle with eating enough as a vegan in 2025 – and how to fix it. Known for his evidence-based breakdowns of plant-based nutrition, Mic has been creating vegan content on YouTube for a decade.

In his latest video, he speaks directly to those transitioning to plant-based eating in 2025 and outlines how common it is to accidentally under-eat when you switch to plant foods. He explains how volume, planning, and misunderstanding calorie density can lead to fatigue, weight loss, and even quitting the diet altogether.

“This is not a problem for most vegans,” Mic says. “But when it is a problem, it can snowball into other things.”

Here’s what you need to know.

Read more: ‘4 Oil-Free Vegan Recipes I Can’t Stop Eating’

Why some vegans under-eat

The first cause Mic identifies is volume. He says that plant-based foods are generally more water-rich, they have more fiber, and less calorie density. A serving of broccoli might leave someone feeling full, but it delivers far fewer calories than a small piece of cheese or meat.

He points to a chart from No Meat Athlete showing how vegetables sit at the bottom in terms of calories per pound, while oils top the chart. Beans, lentils, and grains fall in the middle. “Fat is nine calories per gram,” Mic reminds viewers. “Carbs and protein are just four.”

This can be especially tricky for people used to eating low-fiber, high-fat omnivorous diets. “Some people sit down, eat a vegan meal, and feel full – but then an hour later, they’re hungry again.”

A second reason? Gut adaptation. Mic says if you’ve been eating a low-fiber diet your whole life, your gut bacteria won’t be prepared to digest a fiber-rich vegan meal. He recommends gradually increasing foods like beans “spoonful by spoonful.”

Organization also plays a role. “If you don’t have food at hand, you’ll get hungry and end up picking up something you don’t want to pick up,” he says. Batch-cooking a few meals for the start of the week can help prevent impulsive choices.

How to eat enough on a vegan diet

Mic breaks it down into practical tips. First, if you’re mentally healthy enough to be tracking calories, get a rough estimate of how many calories you need. He created a free calorie calculator on his site (plantspace.org), and recommends using Chronometer to track meals for a few days.

He also calls out common calorie mistakes that can lower calorie intake: replacing rice with cauliflower rice, or using iceberg lettuce instead of tortillas. “You think you’re using a great replacement by switching to vegetables,” he says. “But then you’re down to 1,200 calories a day.”

Mock meats can help during the transition. “You’ve got Beyond Meat or mock meats that on paper have the same macronutrient ratio and calorie density as meat,” Mic says. “They could be a necessary bridge to succeed on a diet that a saves a ton of animals helps out the planet and has a lower disease rate.”

He also recommends adding whole plant fats like nut butters, seeds, and avocado, and flax oil.

Read more: TiNDLE’s Plant-Based Chicken Launches At Hundreds Of New US Stores

Signs you’re not eating enough

How can you tell if under-eating is affecting your health? Mic references the University of Minnesota starvation experiment, where participants consuming only 1,600 calories a day showed physical and mental changes including fatigue, low mood, and hair loss.

Brain fog is a common complaint. “This is something that you will hear from people that quit a vegan diet,” he says. This is likely due to calorie deprivation and not the vegan diet itself. Other signs include low energy, weight loss, difficulty gaining muscle, and even loss of menstruation in women. That usually happens at a 500 to 800 calorie deficit, Mic explains.

It’s not the vegan diet – it’s under-eating

Many symptoms blamed on veganism are actually signs of under-consumption. “People didn’t get those symptoms because they went on a vegan diet. It was because they weren’t eating enough,” Mic says.

He encourages new vegans to educate themselves on nutrition basics, make sure they consume enough calories, and take the time to learn about the nutrition you need for a balanced plant-based diet.

You can find more videos about vegan nutrition on Mic the Vegan’s YouTube channel.

Read more: ‘The Foods I Eat To Get Enough Iron In My Plant-Based Diet’

This article was written by Editorial Team on the PBN Website.

Javant B, known for running the HealthyVeganEating YouTube channel, recently shared a video showcasing his oil-free, whole-foods plant-based (WFPB) burritos.

As the creator of Healthy Vegan Eating, Javant has made it his mission to empower people through healthy lifestyle choices. After overcoming his own health challenges, he committed to helping others improve their well-being through diet, exercise, a positive mindset, and restorative sleep.

His vegan burrito recipe is a prime example of this mission: a hearty, flavor-packed wrap made from whole plant foods. In the video, Javant breaks down the key ingredients and explains why each one earns a place in the wrap.

Read more: ‘My Chili Crisp Caesar Pasta Salad Went Viral – Here’s How To Make It’

How to make Javant’s healthy burrito

Cauliflower

The base of the burrito is roasted cauliflower tossed with red onions and a blend of spices. Once baked, it adds substance and savory depth.

• Why it works: Soaks up flavor, becomes slightly crisp when roasted
• Health benefits: High in fiber, vitamin C, and antioxidants

Coconut aminos

To reduce sodium, Javant swaps soy-based condiments for coconut aminos.

“I use coconut aminos to replace things like soy sauce and liquid aminos… I do that because the soy in the liquid aminos has a lot more sodium than the coconut aminos,” he explains.

• Why it works: Adds umami with less salt
• Health benefits: Lower sodium alternative that supports cardiovascular health

Black beans

Black beans bring protein, fiber, and blood sugar support to the dish.

“Beans are super, super healthy foods,” Javant says.

• Why it works: Adds bulk and texture
• Health benefits: Packed with resistant starch, which benefits gut health and metabolic stability

Sweet potato

Mashed sweet potato offers natural sweetness and creamy texture.

“I love sweet potatoes, they’re one of my favorite foods,” Javant says.

• Why it works: Smooth and grounding
• Health benefits: High in beta-carotene, potassium, and complex carbs

Cilantro lime sauce

This homemade sauce is blended from cilantro, hemp seeds, lime juice, garlic, a date, and water. It finishes the burrito with fresh, creamy flavor.

“Sauces like this are not only healthy but they’re so easy to make,” Javant says.

• Why it works: Balances the dish with bright acidity
• Health benefits: Cilantro may help to detoxify your body, and hemp seeds are rich in omega-3s

Final assembly

Once the ingredients are ready, Javant assembles everything onto a tigernut flatbread and layers it into a generous wrap.

“This is one delicious burrito,” he says.

Simple, colorful, and nutrient-dense, this recipe proves that whole food plant-based meals can be just as comforting as they are nourishing. Whether you’re meal prepping or making a quick lunch, this burrito is an easy go-to that doesn’t compromise on flavor.

For more plant-based recipes and wellness tips, check out Javant’s YouTube channel, HealthyVeganEating.

Read more: ‘4 Oil-Free Vegan Recipes I Can’t Stop Eating’

This article was written by Editorial Team on the PBN Website.

In the study, participants previously free of VTE followed healthy plant-based diets for up to 13 years. Those who closely followed a healthy plant-based diet had a 14 percent lower risk of developing VTE. Participants with a high genetic risk of developing the condition were 47 percent more likely to develop VTE than their peers, but those who ate primarily nutritious plant-based foods for the duration of the study also significantly reduced their overall risk.

JACC Journals published “Healthy Plant-Based Diet, Genetic Predisposition, and the Risk of Incident Venous Thromboembolism” in December last year. It included 183,510 participants and featured a long follow-up and sensitivity analyses. While the research suggests a link between healthy plant-based foods and VTE prevention, further studies are required.

“Adherence to a healthy plant-based dietary pattern could reduce the risk of developing VTE independent of genetic background, lifestyles, sociodemographic features, and multiple morbidities,” wrote the study authors. “Our findings underline the importance of diet in VTE prevention interventions.”

Read more: Plant-Based Diets Represent ‘Significant Opportunity’ To Address Global Challenges

Plant-based diets, VTE risk, and preventative medicine

Venous thrombosis describes the blockage of a vein by a clot. One common form is deep vein thrombosis (DVT), and another is pulmonary embolism (PE). The latter describes when a thrombus, or clot, breaks loose from the deep veins to block an artery in the lungs.

Without treatment, VTE can cause damage and/or death. According to the Centers For Disease Control and Prevention (CDC), the condition kills up to 100,000 Americans per year, while many others experience long-term and chronic complications from VTE.

The new study indicates that preventative lifestyle medicine in the form of a nutritious plant-based diet may help mitigate this statistic, even for those with pre-existing risk.

A separate study published in March found that healthy plant-based diets lower the risk of death from cardiometabolic disorders such as heart disease and diabetes. Combined, cardiometabolic disorders are the leading global cause of death. Meanwhile, another study found that swapping dairy for plant-based oil cuts the risk of death up to 17 percent.

Read more: Eating A Higher Ratio Of Plant Protein Supports Heart Health, Finds Study

This article was written by Liam Pritchett on the PBN Website.

Nonprofit Greener by Default (GBD) announced the expansion of its existing partnership with food services company Sodexo earlier this week, which already includes 131 hospitals. The total number of hospitals with plant-forward menus will reach around 400 by 2026.

The plant-forward menus preserve freedom of choice for patients, but positive plant-based meals are the default option for at least one meal per day. Dishes include Cajun Pastalaya, Southwest Potato Breakfast Bowl, and Balsamic Stuffed Portabella.

GBD and Sodexo first rolled out the program with 11 NYC Health+ Hospitals in 2022. GBD described the program so far as a “remarkable success” and noted that more than half of all eligible patients opt for plant-based options. In its first year alone, the GBD x Sodexo partnership has cut carbon emissions at participating hospitals by over one-third.

Read more: Plant-Based Diets Represent ‘Significant Opportunity’ To Address Global Challenges, Says Study

Plant-based hospitals, sustainability, and health

According to GBD, one Sodexo-served hospital has served 36 percent more people plant-based entrees since the program began. Meanwhile, patient selection of meat-based options has declined by 20 percent. If just 10 percent of the total 290,000 meals served by Sodexo in hospitals every day shift from meat to plants, that would be up to 10 million per year.

A report from 2024 found that patient satisfaction with the default plant-based meals in all new New York City hospitals is at more than 90 percent. Positive attitudes towards plant-forward hospital menus are increasingly common outside of the US, too, with approximately one-third of UK-based people also backing a plant-based-by-default approach in healthcare.

Such an approach helps to promote overall health and can mitigate the risk of common chronic illnesses, like heart disease, as well as saving money and cutting carbon emissions. An open letter from UK doctors published in 2022 compared serving red and processed meat in hospitals to “distributing cigarettes” amongst already vulnerable patients.

Read more: Academy Of Nutrition And Dietetics Updates Position On Vegan Diets: What It Really Says

This article was written by Liam Pritchett on the PBN Website.

A recent scientific journal entry by two leading plant-based healthcare professionals highlights how promoting plant-based diets could help tackle the “intertwined crises” of poor health, biodiversity loss, social injustice, and the climate crisis. However, a lack of nutrition education – particularly within medical training – hinders promotion and uptake.

“Why Is The Medical Profession Reluctant To Talk About Diet Change?” was published in the March issue of Future Healthcare, a peer-reviewed academic journal. Dr Shireen Kassam, a consultant haematologist, certified lifestyle medicine physician, and founder of Plant-Based Health Professionals UK (PBHP), and Dr Laura Jane Smith, a respiratory and internal medicine consultant at King’s College Hospital in London, wrote the journal entry.

Kassam and Smith emphasize that the current food system drives intersecting global crises. In contrast, a growing body of evidence shows how diets rich in plant-based whole foods reduce greenhouse gas emissions (GHGs), conserve biodiversity, and promote human health. Plant foods also prove that a secure and resource-efficient food system is possible.

Read more: One Third Of Brits Back Plant-Based Shift In Hospitals

Embracing plant-based diets is now an ethical imperative

March saw several newly published works reinforce the potential of plant foods to promote health and mitigate chronic illness. One study found that well-balanced plant-based diets could help people with cardiometabolic conditions such as obesity, diabetes, and heart disease live longer. Meanwhile, an expert policy briefing found that emphasizing plant-based meals in schools and hospitals could save the struggling NHS £54.9 million (USD $70.8 million) per year.

A recent study carried out by PBHP analyzed 36 NHS hospitals and found that their menus showed “little alignment with sustainable practices.” Less than 50 percent of NHS Trusts plan to increase the availability of plant-based options in line with broader sustainability goals.

The new journal entry from Kassam and Smith recommends that healthcare leaders support the normalization of default plant-based options rather than high-impact animal products, promote and educate on the benefits of plant-based foods, offer plant-based catering for events and meetings, endorse the Plant Based Treaty, lobby decision makers to support a plant-based food system, and divest from companies that support animal agriculture.

“Healthcare systems, such as the NHS, can lead this transition by offering plant-based meals, promoting education and advocating for policy changes,” write Kassam and Smith. “Embracing plant-based diets is now an ethical imperative, with benefits spanning individual health, environmental sustainability, equitable resource distribution and global health justice.”

Read more: New Report On Why Healthcare Settings Should Go Plant-Based By Default

This article was written by Liam Pritchett on the PBN Website.

Dr Greger began the longevity talk by discussing data from Blue Zones, areas in the world where the local people live unusually long lives. “The Blue Zones organization distilled findings from the 150 dietary surveys from the world’s longest living people to create a set of 10 food guidelines. The foundation of the Blue Zones food guideline is to make your diet at least 95% plant-based, avoiding highly processed foods, emphasizing beans as the healthiest source of protein, water is the best beverage, and nuts as the healthiest snack.

“The final five guidelines are to go easy on fish, eliminate eggs, slash sugar, reduce dairy, and retreat from meat. There are a number of Blue Zone lifestyle characteristics: avoiding smoking, daily exercise. But plant-based nutrition is considered to be the principal component. No surprise, since the number one risk factor for death in these United States is the American diet.”

Read more: The Best 5 Foods To Eat For Longevity, According To Dr Greger

His speech was given in tandem with a screen showing the graphs, studies, and data from which he was drawing evidence from. He illustrated that the Standard American Diet is the top cause of USA mortality, placed above tobacco smoking and alcohol consumption.

“Cigarettes only kills about half a million Americans every year, whereas our diet kills many more,” he added.

Never too late to add years to your life with whole plant foods

Speaking about when is the best point in life to switch to a whole plant foods diet, the answer is now, whatever age you are. 

“For the few of us who aren’t 20 anymore, not to worry. Starting to eat healthier at age 60 could still mean adding eight or nine years to your life. Even in one’s 80s, it could add years, and it doesn’t take much.”

Dr Greger spent portions of the 12-minute talk speaking about how heart disease can potentially be both prevented and even reversed by a whole foods diet. He also presented the data on two of the other leading causes of mortality in western countries, Alzheimer’s and dementia, and the role the diet can play in preventing them. 

Read more: Is A Plant-Based Diet Healthy? What You Need To Know

Who is Dr Greger, and what foods does he recommend eating?

Dr Greger has become one of the most recognisable advocates of the whole foods plant-based diet, often abbreviated to ‘WFPB’. The plant-based physician is the author of the New York Times bestselling titles How Not to Die, How Not to Diet, and How Not to Age. He also founded NutritionFacts.org, where he shares the latest scientific evidence about foods and diets and videos.

The WFPB diet revolves around meals rich in vegetables, fruits, legumes (beans, lentils, chickpeas), whole grains, and some healthy fats (for example, nuts, seeds, and avocado). Dr Greger recommends reducing processed food as much as possible, with a few exceptions such as tofu and tempeh. He is known for strongly advising people to avoid meat, dairy, eggs, and other animal-based foods as much as possible. 
Read more: Dairy Is Worse Than Coca-Cola, Says Leading Longevity Expert

This article was written by Adam Protz on the PBN Website.

The move comes as part of its endorsement of the Plant Based Treaty. The treaty has also been signed by the capital city Amsterdam, alongside 35 others across the world. Bans on meat and fossil fuels advertising have been introduced elsewhere in the country in Haarlem and Utrecht.

Bart Salemans, City Council Member and Party for the Animals Nijmegen representative, said: “Last year, we put the Plant Based Treaty on the city’s radar. We urged the municipal board to sign it, and now it has happened. By signing the Plant Based Treaty, Nijmegen is taking a great step toward a more animal-friendly and healthier future for all its residents.”

Read more: Denmark Agrees Deal On Agriculture Emissions Tax

A move towards a more plant-based future

The move from Nijmegen is also being honored in culinary form: the Nimma Sandwich is to be introduced by the city, using vegan ingredients sourced by local farmers and residents. The new sandwich is a unique restaurant and academic collaboration, with the Michelin-starred De Nieuwe Winkel working with Radboud University and its teaching hospital Radboudumc to create the recipe. 

Lea Goodett, Plant Based Treaty Netherlands campaigner, welcomed the news. “The way we produce, distribute, process, and consume food has a significant impact on our health, the health of the planet, and animals,” she said. “We applaud Nijmegen for showing climate action leadership by endorsing the Plant Based Treaty, and we are excited to try their Nimma sandwich, which will help promote healthy plant-based food and support local farmers and producers.”

Los Angeles, Edinburgh, Norwich, Belfast, and several Canadian cities, amidst a total of 37 cities and regions around the world have declared themselves part of the Treaty. It also has celebrity endorsers, including Rooney Mara, Joaquin Phoenix, Leona Lewis, and Game of Thrones star Jerome Flynn.
Read more: Students At Bristol and Imperial College London Vote For 100% Plant-Based Catering

This article was written by Adam Protz on the PBN Website.