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16 Health Benefits of Vegan Diet and Lifestyle!

September 13, 2021 By Dishan Mendis, Cat Robinson and Reviewed by Dr. Alessandra Glaser (primary care physician, US) 2 Comments

The great shift towards vegan diets has been growing for some time now, recognizing it as a diet with prolonged health benefits.

According to the Academy of Nutrition and Dietetics, “appropriately planned vegetarian, including vegan diets are healthful, nutritionally adequate and may provide health benefits for the prevention and treatment of certain diseases.”[1]

Youthful looks and long life are some of the claims from enthusiastic followers of vegan & plant-based diets. Reduced risk of heart disease (the biggest cause of death globally), cancer, diabetes, and premature death are other health benefits for more people to be attracted to a vegan diet.

Let’s have a deep understanding of 16 great health benefits the vegan diet & lifestyle could offer:

1. A Vegan Diet is Richer in Many Nutrients

Switching to veganism means the elimination of all animal products and reliance on vegetables, fruits, nuts, seeds, whole grains, and legumes. These foods are rich in fiber, antioxidants, including vitamins A, C, and E, potassium, magnesium, folate and other vitamins & minerals that help towards overall better health.

Contrary to the misconception, you get many plant-based options for protein (beans, pulses, nuts, seeds, grains), calcium (nuts, seeds, beans), vitamin D (sunlight, mushrooms, fortified plant milk), omega 3 (chia seeds, flaxseeds, walnuts), iron (green leafy vegetables), and vitamin B12 (with vegan fortified food or supplements).

If properly planned and balanced, a vegan diet can be enjoyed with many health benefits with no fuss!

2. Lower Risk of Heart Disease (Globally, the Biggest Killer)

According to the World Health Organization (WHO), heart attacks and strokes are the world’s biggest killers [2]. This is where a vegan diet can be a real blessing. Eating fresh vegetables, fruits, legumes, nuts, and seeds linked to lower risk of heart disease.

High blood pressure (hypertension) is also a contributing factor to heart disease. In observational studies, where vegans, vegetarians, and omnivores were compared, vegans seem to benefit the most from their diet because it lowers the risk of high blood pressure [3]. This, in turn, reduces their risk of heart disease.

Further, vegan diets lower the risk of heart disease by reducing LDL cholesterol (known as bad cholesterol) and total cholesterol levels as a result [3].

Not only vegan diet reduces the intake of animal saturated fats which are known to be unhealthy and contain excessive calories, it promotes the intake of HDL cholesterol (good cholesterol). Foods like olive oil, avocado, beans, and nuts can play an important role in this regard.

3. Weight Loss, Another Vegan Diet Health Benefit

Faster weight loss and weight control are other benefits of vegan diets. Many observational studies have shown, vegans generally tend to have a lower body mass index (BMI) than meat-eaters [4].

In one study done over 18 weeks in a corporate setting, the vegan group lost 9.5lb (4.3kg) compared to the non-vegan group who lost only 0.2lb (0.1kg) [5].

The reason why vegan diets are effective at weight loss is that they naturally reduce calorie intake. So a typical vegan doesn’t need to have a special focus on counting calories, which is quite convenient!

Vegan food is also high in fiber, which makes them feel fuller faster. This reduces overeating during meals and cut down on excessive calories. Soluble fiber especially will help in lowering cholesterol & glucose levels which further helps the course.

Maintaining normal weight (normal BMI) improves health in many other aspects as well!

4. Protects Against Certain Cancers

The World Health Organization declared that about one-third of all cancers are preventable through various ways, including diet. Scientists have confirmed that eating at least seven portions of vegetables and fresh fruits lower the risk of developing cancer [6].

According to another analysis, eating more legumes and fiber in plant foods reduce the risk of colorectal cancer [7] and avoiding animal products has been recognized as useful in overall cancer risk reduction [8].

5. Vegan Diet Lowers Blood Sugar Levels and Improves Kidney Function

Lower blood sugar levels, higher insulin sensitivity and up to 50-78% lower risk of developing type 2 diabetes are other privileges vegans enjoy. Studies even show that vegan diets lower blood sugar levels in diabetics better than the diets recommended by the American Diabetes Association (ADA) [9].

This was confirmed by a study on Type II diabetes sufferers. In the study, participants following a low-fat vegan diet were able to improve glycemia and plasma lipids more than the group following the ADA recommended diet.

Apparently, vegans may also have the capacity to lower their insulin intake due to increased insulin sensitivity.

Further, improved kidney function (especially for diabetics) may be another vegan health benefit. Scientific studies have shown that reducing meat (excess protein intake) and substituting with a complete protein like soy may put less stress on the kidney function [10].

6. Better Outlook Leads to Better Health

The World Health Organization defines health as a state of complete physical, mental and social well-being [11].

Doctors have confirmed for decades now that the state of mind accounts for a great number of deteriorated physical conditions.

Fear, guilt, worry, anger, resentment, and grudges may all affect physical health if they are allowed to stay for too long. Conversely, mental states like love, compassion, forgiveness, and generosity seem to have a positive impact on health.

By opting to leave animal products out of their diet & lifestyle (meat, dairy, cheese, eggs, silk, leather, honey, etc.), vegans practice kindness towards all species of sentient creatures and make a contribution towards environmental protection (animal factory farms cause pollution & depletion of natural resources), hence can enjoy a better conscience. This, in turn, contributes to overall wellness and happiness.

It seems to go well with the saying “you are what you eat” and something we should try and reflect upon.

7. Prolong Your Life

We all want to live happy and active lives for as long as we can and enjoy our golden years while watching our grandchildren grow up. Some people even aspire to travel the world in their old age. Unfortunately, various illnesses starting from their middle ages tend to hinder enjoying those aspirations.

A longevity study was conducted on approximately 73, 000 people. The study showed that mortality rate was lower for the vegetarian group (vegan and vegetarian) than for the non-vegetarian group [12].

It is not the only study to discover this either. A recent review of cohort studies found that people who ate the least amount of meat and adhered to that lifestyle enjoyed the greatest longevity.

8. Youthful Looks

Besides helping to prolong your life, you might be interested in knowing how a vegan diet helps in promoting youthful looks, and here’s how,

The high level of nutrients in vegetables, fruits, nuts, and seeds promote better skin and may make you look younger.
Antioxidants in plant-based diets, protect body cells from damage by free radicals, thus preventing early aging. It also aids the development of collagen and elastin which are required for a firm young-looking skin.
Beta-carotene defends against sun damage. The anti-inflammatory properties of plant foods reduce damage from UV light which reduces the risk of skin cancer.
Vitamin A, which helps in the development and maintenance of skin cells leads to supple skin.
Vitamin E slows down aging and diminishes the appearance of scars.
B vitamins and plant-based essential oils improve the complexion by soothing irritated, blotchy & red skin.
Dermatologists recommend the avoidance of dairy products to reduce acne. This is much easier with vegan diets.

This is not to say that a vegan diet is a fountain of youth. Of course, vegans will age with time eventually, but you may age slower if you’re following a balanced and well-planned vegan diet while taking care of other factors for a healthy life (e.g. exercise, better sleep, don’t smoke, etc.).

9. Healthy Digestion with Plant-Based Diets

When you eat more fiber-rich foods with higher water content like vegetables and fruits, you’re doing a favor to your digestion. Meat doesn’t deliver any fiber that adults need (25 grams a day for women, 38 grams per day for men) which you can get from a vegan diet.

The fiber in a plant-based diet will keep waste moving smoothly through your system, avoiding both constipation and even diarrhea (soluble fiber helps diarrhea by absorbing water and adding bulk to stools).

Since a vegan diet promotes healthy weight, it may also prevent unpleasant problems with digestion, such as acid reflux.

10. Arthritis Pain Relief

In one study, 40 arthritis patients were randomly assigned to either a group that followed a vegan diet or a group that continued to eat the omnivorous diet. Participants on the vegan diet reported higher energy levels and better body functioning than those on the omnivorous diet [13].

Another study investigated the effects of a raw food vegan diet on rheumatoid arthritis. The study concluded that there were changes in the fecal microbial flora in the group followed vegan diets, which is linked to improvement in rheumatoid arthritis, than the other group [14].

11. Better Bones

Improved bone health is a great benefit, considering that a lot of aged people suffer from osteoporosis and fractures.

A medical study in Sweden showed that women who consumed more milk had a higher risk of bone fractures [15]. Furthermore, instead of improving bone health, animal protein in dairy products can have a calcium-leaching effect.

Alternatively, consuming calcium from plant-based sources like chia seeds, almonds, etc. & vitamin D from fortified soy milk, hemp milk will cause no harm to bones.

12. Better Hydration with Vegan Diet

The body is composed of around 60% water, and water is lost through normal body functions like urination, sweating, bowel movement, and breathing.

Water helps to maintain normal body functions like digestion, circulation, saliva secretion, transportation of nutrients, and maintenance of body temperature.

While the rule of thumb is to drink around 8 glasses of water per day, you also can meet that level by eating fruits and vegetables. Whilst water content in beef & chicken is approximately 55% – 65%, many vegetables & fruits have a much higher water content of approximately 80% – 95% which will certainly help keep you hydrated.

13. Conserve Your Energy

Plant-based foods are very easy to digest and require little energy, hence after a vegan meal, you’re left with more energy. In contrast, animal products take a lot of energy to digest, which is why people will have a greater need to replenish the lost energy.

14. Sleep Better and Be More Refreshed

People who are overweight tend to suffer from poor sleep [22], and poor sleep can lead to increased weight gain. It’s a vicious cycle that may take a toll on any person who is overweight.

Weight is also a contributing factor in sleep apnea and frequent sleep disruptions increase the risk of high blood pressure, and heart disease.

Sleep disruptions also mean that a person may not get into the deep sleep state and wake up tired in the morning without feeling rejuvenated.

Besides reduced weight, many vegan foods like broccoli, bananas, sweet potatoes, peanut butter, avocados, kale, spinach, squash, almonds, and walnuts, all contain vitamin B6, tryptophan, and magnesium, which help you sleep better.

15. A Reason to be Health Conscious!

A recent article we came across from a person who was not a vegan accepts that vegetarians tend to be healthier in general because,

They are more health-conscious overall
Tend to eat more vegetables
May choose to avoid bad health habits
Engage in more health-oriented activities.

It seems like even non-vegans accept that vegetarians are generally more health-conscious. If vegetarians are health-oriented, there is every reason to believe that vegans would have the same attitude towards health in general.

This is something I can vouch for myself. Since becoming a vegetarian initially and then a vegan subsequently, I know how much I’ve learned about overall vegan health and have made many changes to lead a healthy lifestyle.

One reason for this extra attention is that planned vegan diets require you to know about nutrition and plant-based alternatives for animal products. In the process, vegans tend to learn many other aspects of health and fitness in general.

Another reason we can think, why vegans are generally perceived as healthy is due to the fact that, many vegans may want to set an example and convey the message, how going vegan has helped them in terms of health.

This is a great goal to have for all vegans, irrespective of their motive to go vegan.

All these reasons may prompt them to constantly be educated on health and practice what they learn.

16. Finally, By Avoiding Meat and Dairy You Avoid the Issues Listed Below

Reduce Antibiotic Resistance - health benefits of vegan diet, veganism health benefits. plant based diet health benefits — Antibiotic Resistance (by NIAID – NIH)

By going vegan, you avoid diseases that are carried by meat and dairy milk.

You also avoid the substances that are fed to animals. Here are some of the issues that you avoid when you stop eating animal products,

i. The routine use of antibiotics in farm animals, which are later consumed by people, may lead to antibiotic-resistance in humans. This, in turn, may make antibiotic treatments ineffective [17].

ii. Research has found that red meat contains a compound called carnitine which causes atherosclerosis, the hardening or clogging of arteries. The research findings were published in Nature Medicine. The study found that carnitine converts to trimethylamine-N-oxide (TMAO), a compound that damages the heart. Increased carnitine levels are related to increased risks of heart disease.

iii. Charring meat leads to the development of nitrosamines, a toxin that can cause cancer in the stomach.

iv. Supermarket ground beef contains lean finely textured beef (LFTB)/pink slime that is treated with ammonia gas. Ammonia treatment and the way this additive is produced have raised many concerns. Some countries have even banned the product.

v. Beef and dairy products may contain E.coli which can cause diarrhea, damage to the small intestines, abdominal cramps, dehydration, and kidney failure.

vi. Meat contains a lot of iron. A recent study has found that when meat is eaten in excess, may trigger excess iron levels in the brain which may increase the risk of developing Alzheimer’s disease.

vii. Hormones which are fed to animals and are found in red meat may have the potential to increase risks of cancer. Researchers believe the hormones or hormone-like compounds in red meat increase cancer risk by attaching to specific hormone receptors on the tumors. Hormones added to red meat can increase breast cancer risk as well.

viii. The WHO and the International Agency for Research on Cancer have classified processed meats (ham, bacon, and sausage) as cancer-causing. This has been backed up by scientific research which reported that 50g per day of processed meat increases the risk of colorectal cancer by 18%.

ix. Trichinosis or trichinellosis is a serious illness that humans get from eating under-cooked pork which contains larvae of the trichinella worm. Trichinosis may cause fatal inflammations. Other concerns about pork include:

Taenia solium tapeworm
Hepatitis E Virus (HEV)
Porcine reproductive and respiratory syndrome (blue-ear pig disease)
Nipah virus
Menangle virus

x. Approximately 97% of all chicken breasts have found to contain strains of salmonella. This could leave room for typhoid fever, paratyphoid fever, and food poisoning.

xi. Scientific studies have found that chicken may contain as much as 430 parts per billion of arsenic. According to the Environmental Protection Organization and John Hopkins School of Public Health, “Arsenic is a human carcinogen, and is also associated with increased risks of cardiovascular disease, diabetes, neuropathy, and neurocognitive deficits in children.”

xii. Fish is known to contain mercury which may cause brain damage. Fish can also contain other chemicals like DDT, PCBs, and dioxins which have been linked to cancers and problems of the nervous system. Mercury can damage the brain and nerves of a fetus or a young child. Other issues associated with mercury poisoning are profuse sweating, abnormally faster heartbeat, increased saliva production, and high blood pressure.

xiii. Cow milk doesn’t seem to be a natural food for “adult” humans. Apparently, 75% of the world’s population lose their ability to digest cow milk after infancy by losing lactase enzymes. If we were meant to drink dairy milk after infancy, we would not lose our ability to digest it, wouldn’t we? The 75% who cannot digest milk are no longer classified lactose intolerant but as normal. Those who retain the lactase enzymes are now classified as “lactase persistent.”

Personally, we wouldn’t want to consume something, that our body is not capable of digesting. Better alternatives for good calcium sources would be green leafy vegetables, beans, nuts, seeds, and oranges. These sources also have other advantages like no calcium leaching animal proteins, no cholesterol, providing phytochemicals, and antioxidants as well.

Conclusion

If anyone asks, can vegans be healthy, these 16 health benefits speak volumes! All these vegan health benefits are besides knowing your lifestyle is alleviating animal suffering and limiting environmental damage.

Thus, a vegan diet & lifestyle which include more vegetables, fruits, greens, nuts, and seeds that can improve your health is a great gift you can give to yourself!

Dr. Alessandra Glaser Bio:

Alessandra Glaser, is a primary care physician at Williamson Medical Group, Tennessee, USA. Dr. Glaser is board certified in family medicine. After majoring in biology at the University of Illinois at Urbana-Champaign and getting her medical degree from the University of Illinois College of Medicine at Chicago, she did her residency at Mayo Clinic in Rochester. She has a special interest in the benefits of plant-based eating and she enjoys learning from Dr. McDougall & Dr. Essylstein who are advocates of a plant-based diet.

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References

[1] http://www.eatrightpro.org/resource/practice/position-and-practice-papers/position-papers/vegetarian-diets
[2] http://www.who.int/mediacentre/factsheets/fs310/en/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073139/
[4] https://www.ncbi.nlm.nih.gov/pubmed/12833118/
[5] https://www.ncbi.nlm.nih.gov/pubmed/23695207
[6] https://www.ncbi.nlm.nih.gov/pubmed/24687909
[7] https://www.ncbi.nlm.nih.gov/pubmed/25739376
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048091/
[9]https://www.ncbi.nlm.nih.gov/pubmed/16873779
[10]https://www.ncbi.nlm.nih.gov/pubmed/18296369
[11]http://www.who.int/about/mission/en/
[12]https://www.ncbi.nlm.nih.gov/pubmed/23836264
[13]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4359818/
[14]https://www.ncbi.nlm.nih.gov/pubmed/9117178
[15]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4212225/
[16]https://www.health.harvard.edu/blog/losing-weight-and-belly-fat-improves-sleep-201211145531
[17]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3234384/

Disclaimer:

While every attempt has been made to verify the information provided here, the content in this post is for informational purposes only and not to be considered as professional advice. By providing the information contained herein we’re not diagnosing, or treating any type of disease or medical condition. Before beginning any regimen it is advisable to seek the advice of a licensed healthcare professional.

12 Vegan Blood Tests for Your Health That Matter!

September 13, 2021 By Dishan Mendis, Cat Robinson, Reviewed by Dr. Alessandra Glaser (primary care physician, US) and Reviewed by Dr. Heni Joshi (MBBS, DNB) 12 Comments

If you’re planning to adopt a new diet or have been following a new diet for some time, it seems sensible to know where you stand with regard to your health by means of a medical checkup/blood test.

You may ask, which tests? It turns out, the answer to this question lies with many variables.

Every person is different and what tests you should be interested in vary depending on things like your diet, lifestyle (how active you’re, stress levels, sleep, hydration, smoking & consumption of alcohol), age, gender, medical history, if you are planning to get pregnant, what medications you are on, etc.

All these variables can contribute to different potential deficiencies or areas of concern in a medical checkup. Because of this, your first step ideally is to form a relationship with a doctor who can get to know you, your lifestyle, medical and family history.

The vegan blood tests we’ve listed here may also be relevant to raw vegans, vegetarians, and plant-based diet followers as well.

Do note that certain results of medical tests could be misleading trying to interpret on your own as opposed to what it may actually indicate. For example, the levels of nutrients in your blood are not always indicative of the quantities obtained from your diet.

Calcium is a prime example, as normal levels of this in the blood may not actually indicate sufficient dietary intake. This is because calcium is so important to homeostasis and your body will maintain a sufficient level even when dietary intake is insufficient.

How does it replenish calcium in blood? When forced to, your body will draw calcium from your bones. This means that besides testing for adequate levels in the blood, your doctor may also need to take a look at other factors such as your dietary sources and other potential indicators.

This can also be true with other minerals such as zinc and magnesium, and these areas, therefore, require expert attention & input from a doctor.

Benefits of Having a Medical Checkup/Blood Test

1) If you have a blood test before embarking on a vegan diet, you will be able to track your health status after 6-12 months of following it. This comparison can enable you to appreciate the progress of your health while identifying any areas of concern to give more emphasis.

2) Medical checkups allow you to be proactive and help you to identify any health issues before they start. This could help in treating illnesses at an early stage where your chances of restoring your health can be much easier & faster.

3) Seeing the positive results of vegan blood tests and knowing that your health is in great shape can give you an added reason to appreciate the health impact of vegan diets. As an example, your blood lipid profile can improve significantly as a result of moving to a whole food vegan diet which can minimize the risks of heart disease and strokes which are the biggest causes of death.

4) Though medical checkups can cost you, it may still not exceed the higher medical costs of treating major illnesses in the long run as a result of not being proactive.

5) Ultimately regular medical checkups may help you in improving health, prolong your life and boost your self-confidence!

How Often Should You Consider Having a Vegan Blood Test

If you follow a vegan diet that is rich in whole foods such as vegetables, greens, grains, nuts/seeds, fruits, and a B12 supplement or B12 fortified food, your chance of having a deficiency is minimal. You’ll most probably feel great and be functioning at optimum in your daily routine, so it really isn’t necessary to have a test more than once a year at most.

If however, you are on chronic medications or have pre-existing conditions that may interfere with your body’s ability to absorb nutrients, your doctor may advise you to have more regular health tests.

This is especially true if you have previously been diagnosed with a B12 or iron deficiency, where your doctor will want to do follow-up medical exams to make sure that treatment is working.

Vegan Blood Tests

1. CBC – Complete Blood Count Test

This test is an excellent starting point as part of a general health examination and it indicates whether you have low red blood cell count (RBC), hemoglobin, and hematocrit which may help identify signs of anemia [1].

It can help detect underlying causes of anemia such as iron deficiency, B12 & folate deficiency, or blood loss.

In addition, this health screening can test for general immune deficiency, allergies, infections, and find the cause if you often feel weak, fatigued, or suspect an infection. If the results are normal, your general health status is quite good, and can consider it as a great relief!

2. CMP – Comprehensive Metabolic Panel Test

This medical checkup is especially useful because it consists of 14 separate tests. This particularly means combinations of results which are problematic and can all be useful in finding the exact cause of an issue.

This one test gives the physician information on your liver, kidneys, blood sugar, blood protein levels, calcium levels, electrolyte, acid/base balance, etc. all in one go [2] [3].

Though you should not have any worries about your protein levels, if you still need to make sure, then this test will once and for all clear that for you!

It tests total protein, albumin, and globulin levels, and you’ll have enough proof to indicate whether you should have any worries over your protein levels. Total protein under 6.5 and albumin under 3.9 are indications of protein deficiency!

While it’s relatively rare for a vegan to be diabetic, this panel will also check your blood glucose. Furthermore, it’s possible for blood sugar to be too low as well which is called hypoglycemia, and this test can indicate that too.

Here’s a Full List of Indicators from a CMP Panel:

Blood Urea Nitrogen (BUN)
Alanine Aminotransferase (ALT)
Alkaline Phosphatase (ALP)
Aspartate Aminotransferase (AST)
Potassium
Sodium
Calcium
Glucose
Carbon Dioxide (Bicarbonate)
Chloride
Creatinine
Total Protein
Total Bilirubin
Albumin

3. Vitamin B12 Test

If there’s one health checkup no vegan, vegetarian, or anyone over the age of 60 should miss, it’s this one.

This is because B12 is the only vitamin for which it is difficult to find reliable ‘whole food’ vegan sources, though there are other options such as plant milk, fortified foods, or supplements to obtain B12.

Although it is only needed in truly minuscule amounts, it’s incredibly important. Both B12 and folate are required for normal red blood cells production to maintain nerve health, tissue and cellular repair and synthesis of DNA.

Normal values are generally considered to be between 200 and 900 picograms per milliliter (pg/mL), and a value less than 200 is a possible indicator of deficiency [4]. This range is given only as a guide, but the normal range may differ from lab to lab and your doctor will determine what constitutes a normal range for you.

Do note that along with a B12 test, an MMA (methylmalonic acid serum test) and a homocysteine test which we discuss next would provide a more reliable evaluation of a B12 deficiency [4].

People with this deficiency are likely to have or develop symptoms such as general weakness, tiredness, loss of balance, heart palpitations, tingling in the arms & legs, numbness, pale skin, and mental issues.

If the results of this test are either low or borderline low, your doctor may also request what is called a holotranscobalamin, or ‘active’ B12 test. This shows how much of the biologically active form of the vitamin you have in your blood.

Love to know more about vitamin B12 health benefits? Check it here

4. MMA – Methylmalonic Acid, Serum Test

This test, along with the homocysteine test which we will discuss next, is often useful to diagnose the early stages of a vitamin B12 deficiency. If levels in both the MMA and homocysteine tests are elevated, it is a good indicator that less B12 is available to the cells and tissues.

It helps to differentiate where the problem may actually be. If it’s a folic acid issue rather than B12 itself, this would be indicated by a higher homocysteine level. That would indicate either folic acid being low or not being metabolized adequately. If both are normal, the likelihood of a B12 deficiency is unlikely.

5. Homocysteine Test

As described above, this test can indicate the B12 levels or a folate deficiency.

Higher levels of this test are also associated with atherosclerosis, where arteries are getting hardened due to the deposits of cholesterol, plaque, and other substances.

Narrowing of the arteries can pose a serious threat, as it is associated with an increased risk of strokes and Alzheimer’s disease, blood clots, and potential heart attacks.

Raised levels of homocysteine (above ten micromoles/liter) are of concern, so the levels should be at least lower than 9 micromoles/liter and ideally less than 6 micromoles/liter.

6. 25-Hydroxy Vitamin D Test

Vitamin D deficiency is associated with skeletal issues like weak bones, malformation, or abnormal calcium metabolism.

While we can, of course, obtain this vitamin from exposure to sunshine, vegans who spend most of the time indoors or in areas of extended winters should seek other sources of vitamin D. This is due to the fact that we as vegans, avoid oily fish, red meat, liver, and egg yolks which are food sources of vitamin D.

Thus if you’re not getting enough vitamin D from sunlight, it is advisable to consider other vegan sources of vitamin D such as fortified plant milk, other vitamin D fortified products, mushrooms pre-exposed to sun, or supplements.

Because vitamin D is fat-soluble, those on extremely low-fat diets may also be slightly more at risk. Other conditions which may cause deficiency include cystic fibrosis, Crohn’s disease, IBS (irritable bowel syndrome), and celiac disease, which may interfere with the intestine’s ability to absorb fat and as a result disrupt vitamin D absorption.

7. Iron – TIBC (Total Iron Binding Capacity) Test

While there are many options for vegans to get all the iron they need from dark leafy greens, legumes, and nuts, there could be situations in which having this medical screening can be a good idea.

Heavy physical activities like long-distance running can deplete iron levels as can heavy menstruation in women. People who are prone to depression, fatigue, or women of childbearing age should also find it useful to have their iron levels checked.

8. Ferritin Test

While the TIBC tests for iron levels in the blood, the ferritin test helps assess how good the iron stores in your body. When an iron deficiency is suspected, this test is often used in combination with the TIBC test to evaluate the severity of the deficiency.

9. Omega-3 Index Test

Omega-3 levels can be problematic in many people, not just where consumption of omega 3 itself is too low, but the consumption of omega 6 fatty acids is too high, as it interferes with the levels of omega 3.

According to observational findings, a significant number of American adults are not meeting recommendations for omega-3 fatty acid intake, so vegans and vegetarians should definitely be just as vigilant to avoid a deficiency.

There are three different types of omega 3 which are of particular importance – ALA, DHA, and EPA, (alpha-linolenic acid, docosahexaenoic acid, and eicosapentaenoic acid respectively).

While the body can produce EPA and DHA from ALA, it cannot make its own ALA, and this must therefore come from the food we eat. How efficiently the body has converted ALA to EPA & DHA can be gauged by taking this blood test (if you’re purely relying on ALA to obtain EPA & DHA without supplements, since EPA & DHA are mostly found in fish and other seafood)

From this test, the quantity of EPA and DHA present in the membranes of the red blood cells can be measured.

According to the general medical consensus on this test, a percentage score of 8% or greater is optimal, 4 – 8% being an intermediate risk and below 4% placing people at high risk.

To learn more about omega 3 and vegan food sources click here.

10. Folic Acid Test

While folic acid deficiency in vegans and vegetarians is highly unlikely due to the abundance of this nutrient from plant sources, an excessive amount of folic acid can mask a vitamin B12 deficiency to exacerbate the situation. The causes of such high levels of folic acid could be due to pernicious anemia, digestive disorders, intestinal surgery, or a high dosage from supplements.

The most important outcome of this test for vegans is to make sure their folic acid levels have not elevated to a level of concealing a B12 deficiency to go unnoticed and untreated.

11. Lipid Profile Test

This is the most common test used to determine the risk of heart disease and its associated risks. It measures four components in the blood – total cholesterol, LDL, HDL, and triglycerides.

Cholesterol tends to get a bad reputation in general, but it’s actually essential for life. It is used as the basic building block to produce hormones (such as testosterone & estrogen), cell membranes, and required for general health. The body produces it from raw materials found in our food, but levels which are too high because of excessive dietary intake can be hazardous.

While the majority of vegans and vegetarians fare much better on this test than those on a standard diet, vegetarians could be at risk for high cholesterol (above 200mg/dL) if they eat a lot of eggs and high-fat dairy products. The same risk can apply to vegans if they are consuming a lot of vegan processed food or oily foods.

However good our diet is, high cholesterol has a genetic component, hence this test can be recommended for everyone.

12. Urinary Iodine Test

Iodine is required for normal functioning of the thyroid and is of particular importance for pregnant and breastfeeding women. If you’re a vegan who does not use iodized salt or if you’re planning on having a baby, it’s a good idea to have this test done, since iodine content in plant-based food is lower compared to food of animal origin [5].

Conclusion

Tests Recommended for Vegans & Vegetarians

Vitamin B12 Test (highly recommended)
CBC – Complete Blood Count (for iron & B12 deficiency)
Iron – TIBC (Total Iron Binding Capacity) Test
25 Hydroxy Vitamin D Test
Omega-3 Index Test

Other Tests to Consider for Optimal Health

MMA – Methylmalonic Acid, Serum
Homocysteine Test
Lipid Panel Test
CMP – Comprehensive Chemistry/Metabolic Panel
Ferritin Test
Folic Acid Test
Urinary Iodine Test

As your doctor is the best person to interpret the results, make sure to take the time to discuss all the results of your vegan blood tests.

If you don’t have a family doctor, a great resource to find a doctor who understands your particular needs is plantbaseddoctors.org, or try an online search for doctors in your area.

Your doctor will be able to make recommendations based on any areas of concern or just congratulate you on your excellent results!

If something appears lacking, your doctor can give you expert advice about additional tests that might be required or what foods or supplements you should incorporate additionally.

But if you center your diet around whole foods and make sure to have vegan fortified foods and dietary supplements where required to supplement your nutrition, then there’s a good chance of you getting a clean bill of health!

References:

1 https://www.ncbi.nlm.nih.gov/pubmed/12710004

2 https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0024503/

3 https://www.nhlbi.nih.gov/health-topics/blood-tests

4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3142735/

5 https://pubmed.ncbi.nlm.nih.gov/12748410/

Disclaimer:

Dr. Alessandra Glaser Bio:

Dr. Heni Joshi MBBS, M.D. (internal medicine), DNB (nephrology) Bio:

Dr. Joshi has a broad command over health topics in the medical field. As a general physician, he has experience over 10 years and he is a specialist in nephrology. He is practicing at GMERS Medical College, Gujarat, India.

Related Posts

Is Milk Healthy?

March 7, 2021 By Cat Robinson Leave a Comment

Pouring milk over your cereal or adding it to your coffee is such a familiar practice around the world that few people ever take a moment to really consider whether it’s actually a good idea or not.

The dairy industry has long promoted milk as an indispensable beverage for health. Catchphrases like ‘got milk?’, ‘make mine milk’ and ‘wake up to milk’ became common parlance. The milkman was even being depicted as a hero in some adverts!

For a very long time, there weren’t enough alternatives for milk to drink by itself or with your cereals, tea, or coffee, thus people simply grew up with milk as an everyday part of their diet.

However, in the wake of a growing body of research, is it actually healthy to drink milk? Let’s find out!

Can We Digest Milk?

The enzyme lactase, which enables young children to digest their mother’s milk, stops being produced between the ages of about 2 – 5, so a very high percent of adults simply can’t digest milk properly. This fact frequently manifests as lactose intolerance [1] causing bloating, stomach cramps and nausea, and even intestinal gas and diarrhea.

Any Side Effects of Dairy Products?

Milk and other dairy products are considered to be amongst the top sources of saturated fat in a Western diet, thus contributing not just to heart disease and Type 2 diabetes, but also to that scourge of an aging population, Alzheimer’s disease. Several studies have also isolated links between the consumption of dairy products and a higher risk of prostate, ovarian, and breast cancers. [2]

In fact, dairy products, particularly hard, high-fat cheeses, are considered one of the top sources of saturated fat leading to elevated levels of cholesterol with a concomitant link to heart disease. Lactose intolerance, referred to above which affects a high number of people [3], is another malady that has been strongly linked to the consumption of dairy products.

Is Using Milk Associated With Allergies?

Developing a milk allergy is tellingly one of the most common food allergies that manifest in children. Symptoms of a milk allergy can include urticaria (hives), vomiting, wheezing, diarrhea, and in severe cases, even anaphylaxis, which can be life-threatening [4 ].

Does Dairy Support Bone Health?

A medical study in Sweden conducted on two large cohorts of men and women indicated that there might be a correlation between a higher milk intake and higher mortality rate. It also suggested a correlation between a higher intake of milk and a higher incidence of fractures in women.

Indications are that this might be linked to the resultant higher level of D-galactose ingested with high milk intake, which in turn might be linked to oxidative stress, and inflammation.

These factors can lead to aging, fractures, cardiovascular disease and even cancers. This would suggest that the recommendation to drink a lot of milk to prevent fractures is in fact questionable.

Osteoporosis also tends to be more prevalent in the western world despite its higher consumption of dairy. Dr Amy Lanou, the nutrition director for the Physicians Committee for Responsible Medicine in Washington, DC, points out that the countries that exhibit the highest rates of osteoporosis are in fact the ones where people have the highest levels of milk consumption in their diets.

Is There a Link Between Drinking Milk and Acne?

Although we’re still not sure exactly why, there is a definite link between milk consumption and acne, particularly in teenagers. [4] Some researchers suggest that the cause lies in the artificial hormones that are given to cows. Others feel that the growth hormones that naturally occur in milk (after all, milk is intended for growing calves) may also contribute to the development of acne.

Drinking Milk and Weight Gain

While the dairy industry claims to the contrary, a study incorporating more than 12,000 children did show a definite link between a high level of milk consumption and weight gain [5], due to an increase in calorie intake. A single cup of milk will add 150 calories to the diet. In fact, a higher intake of milk is often included in the diet of people who want to gain weight!

Does Drinking Milk Add to The Saturated Fat Content of Your Diet?

Just one glass of milk can contain in excess of 20% of your recommended daily intake of saturated fat, with no less than 24 mg cholesterol which we know to be harmful to heart health. Hard cheeses have an even higher fat content than milk.

Is There a Link Between Drinking Milk and Developing Breast Cancer?

A recent study [6] does conclude that women that consume high amounts of milk may run a higher risk of developing breast cancer than those that have very little dairy in their diets. The study also concluded that women who replace dairy with soy show a concomitant lower risk of breast cancer not because soy has a protective role in this regard, but because their dairy intake is simply so much lower.

Can Drinking Milk Heal Ulcers?

This is a medical ‘urban legend’ that has deservedly fallen by the wayside! This traditional remedy for healing ulcers may give you some short-term relief, but milk in fact will stimulate your stomach to produce more hydrochloric acid, which will make your ulcers hurt more in the long run.

How About Consuming Milk Products Such as Whey and Cheese?

Consuming high doses of whey products, (as bodybuilders and athletes are prone to do), can have multiple negative side effects. [7] These include fatigue, stomach cramps, nausea, reduced appetite, kidney and liver function impairment, headaches, and digestive issues. These will be exacerbated if the person has a milk allergy of any kind.

In a world where high blood pressure is an ever-increasing problem, controlling our sodium intake is very important. Cheese is one of the biggest conduits for sodium entering our diets, as cheese can have as much as 400 mg of sodium per ounce. Some of the biggest culprits here are the processed cheeses, as well as the various feta varieties, blue cheeses, Edam and halloumi.

So What Alternatives Do You Have for Milk and Other Dairy Products?

If you suffer from any of the conditions we’ve talked about above, here are some of our recommended alternative vegan food and milk substitutes. You will be surprised how easily you can replace milk. Just make sure to check the labels to know the nutrients you need and any other ingredients you may like to avoid. We also recommend that you use a product with added B12 which is an essential vitamin.

As you can see, there is an array of foods to get plenty of protein and calcium in your diet if you were to stop using dairy. Just look at this list of protein and calcium-rich foods:

Beans, chickpeas, lentils, soy, calcium-set tofu
Nuts, particularly almonds and brazil nuts
Seeds like tahini, chia, sesame and flax
Grains like amaranth and teff
Green and leafy vegetables like bok choy, turnip greens, okra, kale, cabbage, broccoli and brussels sprouts
Fortified bread – in the UK, calcium is added to white and brown flour by law
Fruits like dried figs and oranges
Blackstrap molasses (have it in small quantities because it’s high in sugar)
Seaweed

Here are some of the vegan milk substitutes for cow’s milk:

Soy Milk

A popular and one of the oldest vegan milk substitutes, soy milk is quite close to cow’s milk in terms of taste and nutrition. Made from whole soybeans or soy protein isolate, soy milk has a mild, creamy taste. It also tends to be an affordable and accessible non-dairy milk product in many countries.

Almond Milk

Another popular milk alternative made with whole almonds, it has a slightly sweet nutty taste, a light texture (consistency will depend on the brand you pick), and is low in calories and fat. You may use it with smoothies, tea, coffee, cereals, or baked goods.

Oat Milk

Oat milk naturally has a sweet and mild flavor, with the same calorific content as cow’s milk. You can cook with it just as you do with cow’s milk, and it is delicious in smoothies or with cereal. It is also high in beta glucan, (a soluble fiber) that binds with LDL cholesterol and is associated with numerous health benefits – including reducing the risk of heart disease and lowering blood sugar levels.

Macadamia Milk

Macadamia milk has less than 1/3rd of the calories of cow’s milk, and only half the fat content. With its creamy taste, it is delicious in smoothies and coffee.

Hemp Milk

Hemp milk is slightly sweet and nutty, contains virtually no carbs, and is also low in calories. As it contains high-quality protein and essential fatty acids, it is an ideal choice for vegans!

Cashew Milk

Cashew milk has a delicious creamy taste, and is low in calories and sugar.

Rice Milk

Made from white or brown rice, it has a mild sweet taste. Low in fat, and sugar, and one the most hypoallergenic non-dairy milk substitutes.

Quinoa Milk

With its characteristic nutty and slightly sweet flavor, moderate amount of calories and high-quality protein, quinoa milk is an excellent option for vegans!

Coconut Milk

Coconut milk is flavorful and has a lovely smooth texture. It contains only 1/3rd of the calories of cow’s milk. It is high in triglycerides (MCTs), and low on carbs.

Conclusion

In view of the above, we believe that it’s a sensible question to ask why you would opt to expose yourself to various health issues associated with milk and dairy products when there are so many healthful and delicious plant-based alternatives available to you.

The dairy industry is also rife with exploitation, with sentient, and intelligent animals being treated like machines for generating profits by dairy farms. One of the cruelest aspects of the milk industry is the treatment of calves, removed from their mothers hours after birth. There is a harmful environmental impact associated with dairy farming as well, including greenhouse gas emissions, habitat destruction, and water and soil pollution.

Apart from the severe impact of the dairy industry with its massive carbon footprint, simple common sense would tell us that in nature, no species drinks milk after their normal weaning age. No other species drinks milk from other species, either. The obvious fact in nature is that cow’s milk is produced for calves to grow and put on mass and was not made for our nutritional needs.

Therefore any health issues / side effects you may endure by consuming milk don’t come as a surprise considering what’s evident when we closely observe nature.

Related posts:

References:

https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/definition-facts
https://pubmed.ncbi.nlm.nih.gov/22081693/
https://www.pcrm.org/good-nutrition/nutrition-information/health-concerns-about-dairy
https://pubmed.ncbi.nlm.nih.gov/15692464/
https://pubmed.ncbi.nlm.nih.gov/15939853/
https://pubmed.ncbi.nlm.nih.gov/12606246/
https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders

Other references:

https://pubmed.ncbi.nlm.nih.gov/15775506/

Disclaimer:

Best Almond Milk Brands Review

October 6, 2020 By Dishan Mendis and Cat Robinson Leave a Comment

Whether you’re vegan, lactose intolerant, or just curious, almond milk is one of the most popular dairy substitutes for everything from cereals to coffee.

By opting for these vegan almond milk brands instead of dairy, you avoid saturated fat, cholesterol, (saturated fat & cholesterol may increase your risk of heart disease [1]), lactose (many adults have lactose intolerance [2]), risk of prostate cancer [3], antibiotic-resistance, hormones, other milk allergies and of course the animal exploitation & environmental impact you associate with the dairy industry.

What made us select these dairy-free almond milk brands for this review? Nutrition, taste, product quality, consumer ratings, and price.

In ranking these brands we have given more emphasis to nourishment considering that plant milk is something vegans would routinely use, especially the nutrients that one would think of missing when you ditch dairy such as calcium, vitamin D (a vital nutrient for bone health), B12 (a nutrient, vegans should not overlook), and vitamin B2 (riboflavin). Besides the nutrients we mentioned, these almond non-dairy milk substitutes are rich in vitamin E as well which is an essential antioxidant.

The two main nutrients that would be lacking in almond milk would be protein (though Orgain Organic Protein Almond Milk in this review has more protein than dairy) and vitamin D3 (most almond milk would have vitamin D2 and you can get free vitamin D3 from sunlight)

Almond milk is also a great weight loss milk alternative if you’re looking to limit gaining weight due to dairy.

Let’s check them out!

1) Silk Pure Almond Milk Brand Review

Silk Almond Vanilla Almond Milk

Silk Unsweetened Original Almond Milk

Ratings: 4.8 (from 2308 ratings)
Quality certificates: Non-GMO Project Verified
Price: Vanilla: $ 0.07 / Fl Oz (as of July 2020) / Unsweetened Original: $ 0.05 / Fl Oz (as of Oct 2020)
Made in USA

Nutrition:

Provides just 90 calories per serving (less than dairy milk), and is also one of the most nourishing plant-based milk brands out there. Boasts more calcium than dairy milk, besides being a rich source of:

Vitamin B12
Vitamin B2
Vitamin D
Vitamin E
Vitamin A, and
Zinc

Silk Pure almond milk is free from dairy (and therefore lactose & casein), MSG, gluten, carrageenan, cholesterol, and artificial colours and flavours. It’s also free from soy, making it a good alternative if you have a soy allergy.

Intro

Since 1977, the Silk brand has been making delicious plant-based foods delighting their consumers for over 30 years, whilst striving towards reducing their carbon footprint.

Silk Pure is endorsed by top athletes like Michael Phelps, (widely considered one of the greatest athletes of all time with 23 Olympic gold medals to his name!) and Aly Raisman (6 Olympic medals). So it’s no surprise it is one of the most sought-after plant milk brands out there!

Taste Test & Serving Suggestions:

Great as a general-purpose milk replacement, and particularly tasty with coffee and in vegan baking! Let’s check out some of the popular Silk Pure almond milk varieties:

Vanilla

After keeping it chilled and giving it a few shakes (remember to give it a good shake before serving!) we poured into our glasses. It’s a bit darker in colour than regular milk. The sweet vanilla scent is immediately noticeable, and extremely pleasant.

Thoroughly enjoyed drinking it plain, and the taste is somewhat reminiscent of a vanilla shake! Features a nice creamy almond vanilla flavour with a fresh and smooth taste, combined with a perfect drinking texture and rich consistency.

Highly recommended for cereals, or oatmeal mixed with frozen berries where the vanilla flavour adds something extra special.

Use it to make shakes, smoothies, or even blend it with various fruits and freeze to make amazing sorbets. We love using this vanilla almond milk for baking (including cakes, brownies, cupcakes & muffins) or for anything sweet. Do note to use less sugar since it’s already sweetened.

Original Unsweetened

If you’re not a fan of sweet plant milks or trying to reduce your sugar intake, then this unsweetened version is perfect for you.

Although not the best tasting to drink on its own, Silk Pure Unsweetened Almond Milk is quite smooth and creamy, and makes a nice accompaniment for cereals which are already on the sweeter side.

Due to its neutral flavor it is also a good choice for savoury dishes such as mashed potatoes or ‘creamy’ pasta dishes and oven bakes.

Unlike dairy milk it’s low in calories at just 90 calories a cup which is 44% less compared to a cup of dairy milk which comes in at 161 calories. It’s also packed with vitamins and nutrients including Vitamin A, Vitamin C, Vitamin D and Vitamin E. Exceptional source of calcium, as it contains 50% more than dairy milk.

It is shelf-stable, and can be kept in the pantry until needed. Unopened Silk almond milk has a shelf life of about 12 months from the manufacturing date. We like to chill it before drinking, but we’ll leave that one up to you! Once it’s opened, it needs to be stored in the fridge and used within 7-10 days.

2) Orgain Organic Plant-Based Protein Almond Milk Review

Ratings: 4.2 (from 183 ratings)
Quality certificates: certified organic, non-GMO project verified
Price: Unsweetened vanilla: $ 0.12 / Fl Oz (as of July 2020) / Lightly sweetened vanilla: $ 0.12 / Fl Oz (as of July 2020)
Made in USA

Intro

Andrew, the founder of Orgain, was diagnosed with a rare and aggressive form of cancer when he was just 17. During chemo and radiation, he lost his appetite entirely and experienced an alarming weight loss.

His doctors recommended nutrition shakes to help him gain back some of the lost weight, but Andrew was concerned that the only options on the market were loaded with unhealthy and synthetic ingredients. So, he teamed up with his mom to start making their own range of organic shakes at home!

Soon, Andrew’s health was mending and he had been inspired to tap into the power of clean nutrition as he pursued a medical career. Soon he realised that he could actually help many more patients, and reach more people in need, by using his experience to create a genuinely healthy, organic nutrition shake. Thus, Orgain was born!

Nutrition:

Orgain Almond Milk provides 80 calories per serving and has no added sugar. If you’re looking for a plant milk which is rich in protein, then this should be your top choice supplying 10 grams of organic plant-based protein per serving (higher than dairy milk). It is also high in calcium, vitamin D, and iron.

Orgain is non-GMO, contains no artificial colours, flavours and preservatives, and is free from: soy, gluten, and carrageenan.

Taste Test & Serving Suggestions:

Orgain Lightly Sweetened Vanilla

While the colour is a little grey, the flavour was impressive! Significantly thicker than normal almond milk, but can still be used as a creamer for hot beverages, and can be used with smoothies!

Because of its thickness we got a slight feeling of a meal replacement. We assume that is due to its added protein making it quite a filling as a drink on its own.

Works well with cereals, and oats, but is a little too thick for use with other products like protein / weight loss shakes – unless you like them that way!

If you like, there’s no reason you can’t dilute your Orgain almond milk with a little water to get the consistency you’re used to, and the flavor should still be good even if you dilute it slightly.

The consistency makes it perfect for no-bake treats, carrot cake, or any baked products where you want something a little thicker than standard almond milk to prevent your mix getting too moist.

Orgain Unsweetened Vanilla

Because it’s unsweetened and quite thick and creamy, this variety isn’t ideal for drinking on its own. It has a slightly bitter taste, which could again be attributed to the extra protein (pea & brown rice protein) it contains, but the hint of vanilla gives you an option to mix it into smoothies.

Can also be used in baking and cooking, even in savoury dishes, and can be a good way to cut back on your sugar intake while still getting the vanilla flavour.

3) So Delicious Almond Milk Review

Ratings: 4.5 (from 143 ratings)
Certificates: certified vegan, certified gluten-free
Price: Unsweetened: $ 0.07 / Fl Oz (as of July 2020) / Vanilla: $ 0.11 / Fl Oz (as of July 2020)
Made in USA

Intro

With a 30-year old history, So Delicious has been a top vegan choice for frozen desserts, creamy yoghurt alternatives, decadent cheesy melts and of course plant-based dairy alternatives & creamers for decades. Here’s a little more about the company.

With an initial goal of expanding dairy-free options outside of just the milk aisle, So Delicious has quickly evolved into a brand that strives to do what’s good for people and the planet. As a member of the B Corp movement they’re proud to use their brand as a force for good.

Certified B Corporations must meet the highest standards of overall social and environmental performance, transparency and accountability, and must aspire to use the power of business to solve social and environmental problems.

Nutrition:

Only 25 calories per serving and no added sugar, so a good choice as a weight loss option. Carrageenan free, and contains more calcium than dairy milk. So Delicious is also a rich source of vitamin D, vitamin E, and vitamin A.

Taste Test & Serving Suggestions:

Unsweetened

Thanks to its clean and subtle nutty taste, So Delicious really outshines other products when used as a coffee creamer – so it’s a must for all the cafeholics out there!

Highly versatile, and recommended for everything from drinking straight to making creamy salad dressings. Great with granola, for use in baking, for making shakes and smoothies, or adding to your favourite hot beverage.

Makes an exceptionally good tea and coffee creamer, and is delicious with shakes, in smoothies, with oatmeal and in cereals.

Vanilla

The taste is really good compared to other vanilla almond milk brands, and makes this product great on its own or with smoothies, protein shakes or cereals.

4) Alpro Almond Unsweetened Drink Review (UK Brand)

Ratings: 4.5 (from 18 ratings)
Quality certificates: Non-GMO By Cert ID
Price: $0.18 / Fl Oz (as of July 2020)
Made in UK

Intro

Alpro started making plant-based foods way before it became trendy, and have definitely earned their rep as pioneers.

Their story starts in 1980, when the founders wondered if the goodness of soya could be turned into something useful for the planet’s population. Soon after, their first wholesome soya drink recipe was born, together with their appetite for many other plant-based goodies!

In 2012 they expanded their range to include both almond and hazelnut milks, and 2015 marked the publication of their first sustainability report. It featured their pledge to reduce their CO2 emissions and water usage, plus other great stuff like using sustainable natural resources, reducing their products’ sugar and fat content, and working towards local cultivation wherever possible.

In 2018 Alpro joined the ranks of B Corp Certified, joining a community of leaders using business as a force for good and also launched their first plant-based ice cream.

Nutrition:

Low in calories and comes with nourishing nutrients such as vitamin B12, B2, D, E, and calcium.

Taste Test & Serving Suggestions:

Alpro offers both a roasted and unroasted flavour of their almond milk, with each being suitable for different purposes.

We recommend the unroasted variety for drinking plain, or for use in mild drinks like tea or hot chocolate; while the roasted version can blend well with coffee, oats, porridge, or can be used with baking, smoothies, and desserts, or anywhere you want a little extra zest from your almond milk!

5) Almond Breeze Dairy Free Original Almond Milk Review

Ratings: 4.4 (from 471 ratings)
Quality certificates: Non-GMO Project Verified
Price: $0.10 / Fl Oz (as of July 2020)
Made in USA

Intro

When you see “Almond” in the brand name itself, you know you probably can’t talk about almond drinks without them!

After all, this is one of the most popular almond milk brands and they call themselves ‘The Almond People’, while having the credentials and experience to back it up.

As a brand, they support more than 3,000 almond growers, and have been pioneering the ways almonds can be enjoyed for over 100 years. From planting their first almond trees way back in 1850, they’ve been innovating and advancing the science of all things almond.

Even better, their products are certified by the Rainforest Alliance to be beneficial for the environment and local communities and growers.

Nutrition:

Low in calories, each serving provides you with 35% of your recommended daily intake of both calcium and vitamin E.

Almond Breeze is free from soy, gluten, cholesterol, and carrageenan.

Taste Test & Serving Suggestions:

Original

If you’re relatively new to vegan almond milk since you have been drinking high-fat dairy milk in the past and now seeking something closer to cow’s milk, then this is probably the closest you may find (though we always encourage you to appreciate the variety of plant milk flavors on its own merit without comparing it to dairy).

This is certainly a favorite among plant-based foodies, and we’re not surprised Almond Breeze offers a taste guarantee.

Creamy and with a pleasant, ultra-smooth consistency, you won’t get that almondy aftertaste you sometimes experience with other brands.

Works well with cereals, baking, and with tea, coffee, fruit smoothies, and protein shakes.

6) Califia Farms Barista Blend Almond Milk Review

Ratings: 4.5 (from 1449 ratings)
Quality certificates: Non-GMO Project Verified
Price: $0.12 / Fl Oz (as of July 2020)
Made in USA

Intro

Sustainability has been a core value of Califia Farms ever since they started, with over 80% of the almonds they use in their products grown and processed within a 20 mile (32 km) radius of their bottling facility.

In addition, they’re the founders of the exciting Plant Based Foods Association, and are continuously embarking on new initiatives to reduce their environmental footprint.

Nutrition:

Only 70 calories per serving, non-GMO, and higher in calcium than dairy.

Free from:

Cholesterol
Gluten
Carrageenan
Hydrogenated oils
Stabilizers
BPA, and
Artificial colourants

Taste Test & Serving Suggestions:

Original

Califia Farms Almond Milk has a very subtle almond flavour, and really shines when used in coffee, where it adds just a hint of sweetness without overpowering the coffee itself.

Its creamy texture means it blends very well, and doesn’t form any lumps when added to a hot beverage. Besides that, it froths extremely well – so if you’re into your latte art, then this is the almond milk for you!

Also works really well in smoothies, shakes, and desserts, and makes a superbly creamy-tasting oatmeal. Go on and spoil yourself with a decadent coffee cake or a loaded berry smoothie which this plant milk was born for!

All in all, if nourishment is your top priority we recommend Silk, Orgain Organic, So Delicious and Alpro, but if taste is what you’re after, then Almond Breeze, Silk, and Califia Farms are the brands that could serve your palate (taste is a subjective matter!).

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How to Get Rid of Ants Humanely

February 18, 2020 By Cat Robinson and Dishan Mendis 2 Comments

Ok, we may feel desperate to get rid of ants, when they march on into our personal space in great numbers. But hey – we’re vegans, right? If we take a few minutes to observe them, we realize how amazing these tiny little creatures can be and the kind of humane treatment they deserve.

Such an impressive work ethic deserves ethical treatment…

You only have to spend a few minutes observing ants at work to appreciate just how hard-working these incredible insects really are. Even in scorching hot weather, they’re scurrying tirelessly about, collecting resources for their larvae and family groups back home.

Ants are among the most populated species of insects, living in incredibly complex well-organized groups known as colonies. Depending on the species, there may be tens of thousands or even millions of individual ants in a colony.

You ‘ant’ seen nothin’ yet!

We may think we dominate the planet, but ants can definitely give us a run for our money! They are found all over the world, with the exception of extremely cold environments like the polar regions. They’ve also been around much longer than we have. Ants first appeared on Earth some 100 million years ago. To put that in context, the dinosaurs only went extinct about 65 million years ago.

They have a nervous system, a heart [ref], and famous for their great strength, capable of carrying objects 50 times heavier than themselves. They’re also incredibly quick. The fastest ant clocks in around 855 mm per second [ref]– the equivalent of a human running at 436 miles per hour (702 km per hour). Needless to say, this is significantly speedier than the fastest production car.

Fastest ant: silver desert ant (credit: BBC / antARKTV / YouTube – Link / Giphy)

Ants are environmentalists, too

Like so many creatures we wrongly label ‘pests’, ants play a crucial ecological role. Much like earthworms, ants help to aerate and mix the soil in the process of building their tunnels. They bring nutrients from the surface underground, where they can be reused by plants. Some species even partner with nitrogen-fixing bacteria which improve soil quality – a technique human gardeners replicate when they use fertilizers.

For such a tiny animal to possess so many skills and work so cohesively together as a group, ants definitely deserve a lot of respect from us!

In addition, the highly toxic chemicals used for killing ants can also be harmful to humans, our pets, and our environment.

Follow the tips below for humane, mostly natural and safe ways to control ants in your home without endangering yours and your family’s health.

1) Remove Sources of Attraction

Keep your kitchen and dining areas clean. The simplest way to humanely control ants is not to attract them in the first place! For a natural, eco-friendly clean, wipe down floors, counters and cabinets with a 50/50 water and vinegar mix.

Ants simply aren’t interested in environments where there’s no food they can access. Avoid leaving dirty dishes, crumbs, or food waste where they can reach. Store pet food and items like sugar and cereals in airtight containers to keep ants away.

2) Locate The Source of The Ants

When you see ants in your home, try to follow them back to the point where they entered. There are plenty of places that you might not have noticed before that can be filled in. In particular, be sure to check:

Openings around windows
Gaps between your air conditioning unit and the frame it rests on
Small openings around doors
Any indoor appliance that is connected in some way to the outside (dishwashers are a prime example)
Underneath carpets, tile and hardwood flooring
Any structural splits or cracks
Air exchanges and vents between the inside and outside of the house

Use caulk or spray foam to seal all possible entrances into the house. Apart from keeping ants and other insects out, this may also help make your home more energy-efficient when it comes to heating and cooling!

Remember that ants are tiny, and can fit through gaps you might barely even notice. Remove any food sources first, and allow any ants inside a chance to get out before you seal openings.

In case if you find it difficult to remove ants humanely from crevices you can use anything sweet placed on a piece of cardboard or paper to entice them out and then use a glass to gently trap them and release them further from your house (if you know a colony of the same species living outside release them to the same area since it would be much easier for them to survive). Weather-stripping can also be applied under doors if they are using these as an access point.

3) Use Ant Repellents

Interestingly, ants won’t cross a line of cream of tartar. This is a particularly useful way to repel ants from doors and windows. Other natural deterrents include:

- Coffee grounds
- Cloves
- Cinnamon
- Black pepper
- Paprika
- Chili powder
- Cardamom
- Bay leaves
- Catnip
- Spearmint
- Dried peppermint leaves

Essential oils such as lemongrass, peppermint, citrus, cinnamon, cedar, tea tree, eucalyptus and clove oil are other methods to naturally control ants.

To make a handy spray for problem areas, make a 50/50 mixture of your preferred oil with water and use as needed. Alternatively, dip a Q tip or small paintbrush in the mix, and draw a border across entry points.

Another option is soaking cotton balls in the mix, and placing them in strategic locations or plugging larger gaps with them. Some people have also had success with a mixture of cucumber and water (blend as thinly as you can), which can likewise be used as a spray.

Chalk can act as a temporary deterrent as it disturbs the scent trail the ants follow.

Once you’ve started following the humane methods we’ve discussed, that should prevent ants from invading your home and keep them in their own natural habitat!

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