It may not win any Instagram photo competitions, but it is definitely going to put a smile on your face. Billie Schwab Dunn

Cook them both until they're fragrant and their intoxicating scent is wafting through the house. Next you'll want to add the cumin, chilli powder, salt, and sugar before tossing in the beans.

Pour in the passata next you want to use enough so that the beans are well-covered. This recipe really relies on the beans, so make sure you buy a tasty passata otherwise it will really affect the dish. If passata isn't an option for you, use tomato paste with a dash of balsamic to cut through the tomato, and add a splash of water to thin it out.

Leave this to simmer for 15 minutes until the mixture has thickened enough that it won't make the tacos soggy.

While that's cooking, chop up enough cherry tomatoes and lettuce for however many tacos you'll be serving. This is also a great time to prepare the guacamole, which only needs avocado, salt, cumin, chilli flakes, and a couple of squeezes of lemon all mixed in a bowl together.

Once the beans are cooked well, it's time to serve up! I like to fill my tacos with the beans first, then the lettuce, guacamole, and finally the tomatoes. If I have any vegan cheese or nutritional yeast, I'll put that on right after the beans so that it melts a little bit on top.

The tacos can also be turned into burritos, depending on what you prefer. All you need to swap in the recipe are the taco shells for tortillas.

Read more:

Stanley Tucci showed James Corden how to make a martini after the success of his negroni tutorial

Whipped strawberry, chocolate, and Nutella milks are the new, easier dalgona coffee

9 Disney cocktails and coffee drinks you can make at home

The rest is here:

I've been a vegan for 7 years these are my 6 go-to recipes using only cupboard staples - Insider - INSIDER

Plantifull food pots

A convenience food company with a difference hopes to take the UK market by storm.

Plantifull is a plant-based brand producing meal pots and jerkies to capitalize on the thriving plant-based sector. In the UK, the market has grown 8% annually, and is now worth 1.8 billion ($2.2 billion).

In just a few years, the amount of people identifying a flexitarian has grown significantly, and we dont see this trend abating anytime soon, says Adam Courtenay, 34, who runs the company with his wife Becca, 31.

The founders see their competitors as supermarkets that are creating their own sub-brands of vegan food, for example Tescos Wicked Kitchen; Sainsburys Plant Pioneers brand, alongside Co-ops new brand Gro.

These developments area change from the past, where supermarkets would look to brands to grow a category, however, because this sector is growing so quickly, they have realized they dont want to forgo any future profit, says Adam. This strategy seems to be reaping rewards for the supermarkets too, and it is also helping consumers have a huge amount of choice.

The amount of vegans in the UK is still relatively small; the estimated percentage of consumers who identify as vegan, range from 3%-5%.

But Plantifulls sales come from customers who dont strictly identify as vegan. Around 80% of sales come from those who dont identify as vegan, and instead are more focused on reducing their meat and fish consumption.

Recent research shows half the UK population will identify as flexitarian by 2025. M&S's vegan range has attracted 585,000 customers and helped to increase its meat-free sales by 77 per cent this year, the report said.

Its easy to look at the sheer number of plant-based products on the market and assume that supermarkets are over-indexing on vegan offerings, adds Adam, but its the flexitarian category thats really driving change.

Neither Adam nor Becca have a background in food. Becca has worked in consulting and real estate investment, while Adams career started in hedge fund trading.

We both had aspirations to set up our own company one day, and even created concepts for things like a property management tech platform, and a career networking service for students, Adam explains.

Neither of this really progressed because, although its a cliche, we just werent that passionate about the ideas.

One day late in 2016, the pair watched a documentary on Netflix called Forks over Knives, and everything changed.

Prior to this, neither of us were even vegetarian, and probably didnt even regard a meal without meat as being a proper meal, Adam recalls.

For some reason, this documentary really struck a chord with us; were both into fitness in a large way, and the health arguments seemed compelling.

The next day, Adam explains, they stopped eating meat, fish and dairy.

We adopted a completely plant-based diet, and weve never looked back. Weve now been plant-based for almost 3.5 years and we have never felt healthier.

For New Years in 2016, we went on an amazing trip to Australia, and we saw just how many plant-based offerings there were in supermarkets and restaurants compared to London, Adam adds.

Its easy to look at how spoilt we are in 2020, but the landscape was very different in 2016 to 17.

Adam says his business is different to others in the market through trying to be more authentic.

There are so many big players in the market with budgets infinitely bigger than ours, but we have never scarified our initial strategy of being open and transparent with our customers. I

ts why we openly admit and communicate mistakes we make, its why we share the bad parts of our business openly (such as using plastic pots). Its also why we wont compromise on using preservatives.

He added: Our mantra has always been: if we read an ingredients label and cant understand half the ingredients on there, it isnt good enough.

Read the rest here:

One Vegan Company Is Trying To Turn The Convenience Food Sector By Storm - Forbes

Scientists have been documenting the unsustainable nature of meat and dairy consumption for decades, but it is only in recent years that veganism has garnered the attention of mass consumers all over the world. While India is a country with a long history of vegetarianism, like many other countries that have undergone rapid urbanisation and population growth, the demand for animal protein has been on the steady rise. However, Indian consumers now seem to be making the shift towards plant-based and here are some signs indicating that the vegan trend has hit the country.

Despite India being associated with vegetarianism, the majority of Indians 71% do consume meat. While that is the case, most Indian consumers do not eat a lot of meat compared to the average American consumer, which may make the plant-based transition that much easier. While per capita consumption of meat in the United States stands at around 25 kilograms, Indias per capita consumption of meat is 4.4 kilograms, making it the second lowest meat consuming country in the world.

Cereals, legumes, grains, pulses and sprouts all of these ingredients are typically found in traditional Indian dishes and most Indians have these in their kitchen pantry. But theyre also staples in vegan diets and provide a great source of protein and fibre.Lots of Indian dishes tend to already be plant-based too, such as chana masala, vegetable biryani, dal chawal and dum aloo.

As the climate crisis continues to make headlines, more are becoming conscious about the impact of their food choices and the environment. Animal agriculture drives 18% of global greenhouse emissions and 63% of Indias total greenhouse gas emissions from agriculture comes from livestock farming. More information about the water and land-intensiveness of livestock farming has further raised the alarm amongst Indian consumers, especially as India is one of the 17 countries most at risk of facing acute water shortages due to climate change.

Empowered with this knowledge, Indian consumers have shown greater willingness to try plant-based products even more so than their American counterparts, as revealed in a Frontiers report earlier this year.

Veganism has a celebrity touch all over the world, and its no different for Indias famous A-listers. Bollywood stars such as Shahid Kapoor, Kangana Ranaut, Sonam Kapoor and Aamir Khan have pledged to go 100% plant-based. Cricket skipper Virat Kohli and Sunil Chhetri, the captain of the Indian football team, have too adopted veganism and are no doubt influencing other athletes and fans to do the same.

Indias first plant-based chicken startup GoodDot operates vegan chain eatery GoodDO, which has several locations across the country. The restaurant chain provides all-vegan versions of classic Indian dishes as well as international fast food fare, with many dishes already reaching price parity with its non-vegan competitors, such as KFC and McDonalds.Another homegrown plant-based brand Goodmylk, on the other hand, is also making vegan food accessible and affordable to Indian consumers by creating a line of dairy-free milk, curd, butter and mayonnaise all delivered to doors via its online shop and popular grocery app BigBasket.

With affordability and accessibility remaining the biggest obstacle preventing Indian consumers from making sustainable purchasing decisions, food techs delivering these solutions will help drive mass change.

Even more encouraging, the Good Food Institute, a global nonprofit that promotes plant-based and cultivated foods as alternatives to to meat, dairy, and eggs, have a dedicated India team working to advance the countrys alternative ecosystem and support local innovators in the space.

Lead image courtesy of Food 52 / Julia Gartland.

Sally Ho is Green Queen's resident writer and reporter. Passionate about about the environment, social issues and health, she is always looking into the latest climate stories in Hong Kong and beyond. A long-time vegan, she also hopes to promote healthy and plant-based lifestyle choices in Asia. Sally has a background in Politics and International Relations from her studies at the London School of Economics and Political Science.

Go here to read the rest:

5 Signs That The Vegan Trend Is Hitting India In A Big Way - Green Queen Media

This week, vegan brand Laird Superfood announced that it is closing a $10 million financing round, with funding provided entirely by Danone Manifesto Ventures (DMV)the investment arm of food company Danone. Laird Superfoodwhich was founded by professional surfer and fitness guru Laird Hamiltonproduces coconut milk powder-based vegan creamers enriched with medium chain triglycerides (MCT) oils and marine mineral complex Aquamin. Im so grateful to have such a strong, philosophically aligned partner like DMV on board as we look at developing the next phase of delicious, innovative, plant-based products for all to enjoy, Hamilton said.

DMVs investmentwhich builds on Lairds $32 million funding round led by coworking company WeWork earlier this yearwas made to bolster its portfolio with brands that meet the needs of the modern consumer. Laird Superfood is a powerful brand with a unique story, and we are excited about our ability to seal this partnership, particularly in the current global environment, DMV CEO Laurent Marcel said. We believe it will result in future success with a foundation of mutual trust and shared values.

In 2016, Danone closed a $12.5 billion acquisition of WhiteWave Foodsparent company of vegan brands Silk, So Delicious, Vega, and Alpro. It has since innovated its product portfolio to include additional vegan lines such as Good Plants (part of its Light & Fit brand) and a coconut milk-based version of its popular Oikos yogurt. Last year, Danone opened the largest vegan yogurt production plant in the country, an 180,000-square-foot facility in DuBois, PA.

Please support independent vegan media and get the very best in news, recipes, travel, beauty, products, and more. Subscribe now to the worlds #1 plant-based magazine!

Visit link:

Danone Invests $10 Million in Vegan Creamer Brand - VegNews

London, United Kingdom-based brand Oliver Co. has launched the worlds first vegan leather accessories made from a combination of apple waste and wood. Created by 27-year-old Matt Oliver, Oliver Co. aims to become the most sustainable accessories brand on the planet without compromising on style or functionality. The companys first collection of vegan wallets and cardholders are created using its innovative wood leather material (made from thin sheets of wood bonded to fabric using an environmentally friendly adhesive) and apple leather (created using 50-percent apple waste and 50-percent polyurethane).

Our journey of becoming a vegan brand started with our concern about the environmental and ethical impact of the leather industry, Oliver told VegNews. At the same time, there were a number of incredible innovations in vegan bio-based materials being developed all around the world. It became an easy choice for us and one that has become integral to the company. Oliver Co. is already working on future collections, which include clutch bags, pouches, and laptop cases made with apple leather.

Please support independent vegan media and get the very best in news, recipes, travel, beauty, products, and more. Subscribe now to the worlds #1 plant-based magazine!

Original post:

London Brand Creates Vegan Leather Accessories From Apple Waste and Wood - VegNews

There are countless delicacies where veggies are the star (Shutterstock)

Are you considering giving up on meat? Well, it is obviously greener on the vegetables side and there are countless delicacies where veggies are the star.

ALSO READ: Five foods that are good for hyperactive kids

While going vegan widens your exploration margins, there are a few things you need to think about if you are considering veganism:

Protein power

You have to ensure that you have enough protein in your diet to meet your bodys demands and requirements. Good news is, you can readily find all the vitamins and minerals you need from your vegetarian diet.

To ensure that you get the full complements of proteins, you can consider eating varied sources. You can eat beans, seeds, pulses, nuts and even grains.

Calcium intake

Now that dairy will no longer be an option, you need to figure out how to add calcium to your diet. There are consequential health impacts of low calcium in diets including high risk of osteoporosis - which is higher in vegans.

You can easily incorporate calcium in your diet by thinking about what you are eating. A good place to start would be to get fortified dairy alternative milks instead of the unprocessed nut milks that are not calcium fortified.

ALSO READ: Seven interesting uses of tea bags other than prepping tea

Other common sources of calcium are the green leafy vegetables, such as kales, nuts and dried fruit. Consider variety in your vegan diet (Shutterstock)

Other nutrients

There are nutritional concerns that are associated with having a vegan diet.

Being low in iodine is a common side effect of a vegan diet and it can cause thyroid problems. To curb this, you can consider using iodide salt to cook. Another way would be to throw in sea vegetables to your diet from time to time.

For zinc, you may need to include dried beans in your diet as they are rich in the mineral. For omega 3 fatty acids, you can consider adding some flax seeds, soybean oil or walnuts to your diet.

Iron levels

If you have a history of anemia, you may have to consult your doctor before you start your vegan diet since consuming iron in a complete plant based diet can be a challenge.

ALSO READ: Seven food items you should never refrigerate

To ensure you have some iron in your diet, you can consider regularly having some fortified cereals, beans, lentils, leafy green vegetables, sesame seeds and dried fruits.

You can add in some vitamin C sources, such as fruit juice, as the vitamin C helps in the absorption of more iron.

For More of This Stories Subscribe to the Standard Epaper to get a copy of Eve Woman in the Standard

Variety

Knowing how to cook only a couple of plant based dishes can be quite restrictive.

In as much as you could be getting satisfied by taking your limited options, they will not be covering your nutritional needs.

A good tip would be to consider looking up some vegan recipes online or getting a vegan cookbook.

Do not miss out on the latest news. Join the Eve Digital Telegram channel HERE.

The views and opinions expressed here are those of the author and do not necessarily reflect the official policy or position of Evewoman.co.ke

Continued here:

What to know before going vegan - The Standard

Vegan Diet:

This report studies the Vegan Diet market with many aspects of the industry like the market size, market status, market trends and forecast, the report also provides brief information of the competitors and the specific growth opportunities with key market drivers. Find the complete Vegan Diet market analysis segmented by companies, region, type and applications in the report.

Vegan Diet market is segmented by Type, and by Application. Players, stakeholders, and other participants in the global Vegan Diet market will be able to gain the upper hand as they use the report as a powerful resource. The segmental analysis focuses on sales, revenue and forecast by Type and by Application for the period 2015-2026.

The final report will add the analysis of the Impact of Covid-19 in this report Vegan Diet industry.

Get a Free Sample Copy @ https://www.reportsandmarkets.com/sample-request/global-vegan-diet-key-trends-and-opportunities-to-2026

Vegan Diet Market in its database, which provides an expert and in-depth analysis of key business trends and future market development prospects, key drivers and restraints, profiles of major market players, segmentation and forecasting. A Vegan Diet Market provides an extensive view of size; trends and shape have been developed in this report to identify factors that will exhibit a significant impact in boosting the sales of Vegan Diet Market in the near future.

This report focuses on the global Vegan Diet status, future forecast, growth opportunity, key market and key players. The study objectives are to present the Vegan Diet development in United States, Europe, China, Japan, Southeast Asia, India, and Central & South America.

Segment by Type, the Vegan Diet market is segmented into Plant Protein, Dairy Alternatives, Meat Substitutes, Others, etc.

Segment by Application, the Vegan Diet market is segmented into Vegans, Non-vegans, etc.

The Vegan Diet market is a comprehensive report which offers a meticulous overview of the market share, size, trends, demand, product analysis, application analysis, regional outlook, competitive strategies, forecasts, and strategies impacting the Vegan Diet Industry. The report includes a detailed analysis of the market competitive landscape, with the help of detailed business profiles, SWOT analysis, project feasibility analysis, and several other details about the key companies operating in the market.

The study objectives of this report are:

Inquire More about This Report @ https://www.reportsandmarkets.com/enquiry/global-vegan-diet-key-trends-and-opportunities-to-2026

The Vegan Diet market research report completely covers the vital statistics of the capacity, production, value, cost/profit, supply/demand import/export, further divided by company and country, and by application/type for best possible updated data representation in the figures, tables, pie chart, and graphs. These data representations provide predictive data regarding the future estimations for convincing market growth. The detailed and comprehensive knowledge about our publishers makes us out of the box in case of market analysis.

Reasons for Buying this Report

Table of Contents

Chapter 1: Global Vegan Diet Market Overview

Chapter 2: Vegan Diet Market Data Analysis

Chapter 3: Vegan Diet Technical Data Analysis

Chapter 4: Vegan Diet Government Policy and News

Chapter 5: Global Vegan Diet Market Manufacturing Process and Cost Structure

Chapter 6: Vegan Diet Productions Supply Sales Demand Market Status and Forecast

Chapter 7: Vegan Diet Key Manufacturers

Chapter 8: Up and Down Stream Industry Analysis

Chapter 9: Marketing Strategy -Vegan Diet Analysis

Chapter 10: Vegan Diet Development Trend Analysis

Chapter 11: Global Vegan Diet Market New Project Investment Feasibility Analysis

About Us:

Reports and Markets is not just another company in this domain but is a part of a veteran group called Algoro Research Consultants Pvt. Ltd. It offers premium progressive statistical surveying, market research reports, analysis & forecast data for a wide range of sectors both for the government and private agencies all across the world. The database of the company is updated on a daily basis. Our database contains a variety of industry verticals that include: Food Beverage, Automotive, Chemicals and Energy, IT & Telecom, Consumer, Healthcare, and many more. Each and every report goes through the appropriate research methodology, Checked from the professionals and analysts.

Contact Us:

Sanjay Jain

Manager Partner Relations & International Marketing

http://www.reportsandmarkets.com

Ph: +1-352-353-0818 (US)

More:

2020 Vegan Diet Industry Applications Analysis by Global Market Sales, Share, Size, Opportunities, Types, Status and Forecasts to 2026 - Latest Herald

Avocados are not just a vegan favorite, avocados are everyones favorite. Theyre a creamy and delicious addition to your meal. Plus, avocados are super versatile. They work well with so many different cuisines and can even be used with savory or sweet recipes (if you havent made avocado chocolate pudding or ice cream youre missing out.) While avocado toast is a truly divine invention, there are so many other delicious ways to eat avocados. If you need some inspiration, check out these 15 vegan recipes with avocado!

We also highly recommend downloading theFood Monster App with over 15,000 delicious recipes it is the largest plant-based recipe resource to help you get healthy! And, dont forget to check out our Avocado Archives!

Source: Avocado Tofu Chocolate Mousse

Whats not to love about a healthy dessert made with plant-based vegan goodness like this tasty Avocado Tofu Chocolate Mousse by Diane Smith? Its great for a snack or its elegant for dinner guests and so easy to put together. Youll be out of the kitchen in a flash.

Source: Cheesy Tofu Breakfast Bagel

Recreate an eggy and comforting breakfast with this savory tofu, avocado, and caramelized onion sandwich. In addition to being a savory delight, Hailee Repkos Cheesy Tofu Breakfast Bagel is filling and protein-packed. Yum!

Source: Veggie Dragon Roll

Sushi. Is there anything better? While people normally associate sushi with raw fish, it actually lends itself really well to a variety of vegetables, most notably the humble avocado. There is something so delicious about the combination of sushi rice, seaweed and avocado with a little soy sauce to dip it in. There are so many other choices besides just avocado that you can use too, and its really just a matter of what you like. Dragon rolls are typically made with some type of fish (usually eel or shrimp), but this version uses tofu to get that meaty texture instead. They are always served inside out with the rice on the outside and topped with sliced avocado and a spicy mayo sauce. Try out Lindsay Clarkes Veggie Dragon Roll youll love it!

Source: Green Pea Guacamole

Youll love the addition of peas makes this Green Pea Guacamole by Deena Mehta. Its a good, sneaky way, to add fiber and protein to a snack.

Source: Matcha Avocado Smoothie

Thick, creamy and crazy delicious, this Matcha Avocado Smoothie by Kat Condon is chock full of healthy antioxidants and fats plus plant-based protein!

Source: Roasted Corn and Avocado Salad

The vegetable base in Nita Ragoonanans Roasted Corn and Avocado Salad is perfect for when youre wanting something crunchy and refreshing. With the creaminess of the avocado, youre getting in your daily healthy fats, as well. This salad goes well as a side to any meal, or simply eat it right out of the bowl.

Source: Panko-Crusted Avo Wedges

Mix and match Chinese and Japanese ingredients in this unique avocado side dish. For a homemade sweet-and-sour sauce, we swap in citrusy tangerine juice for the more classic pineapple juice, and for the avo wedges we use light and flaky Japanese panko in place of bread crumbs. Everyone will love these Panko-Crusted Avo Wedges by Avocaderia; Alessandro Biggi, Francesco Brachetti and Alberto Gramigni!

Source: Sweet Potato Mash With Dill Avocado Sauce

This Sweet Potato Mash with Avocado Dill Sauce by Michele Elizabeth is a super quick and easy week night meal to toss together, and leftovers are even better the next day for lunch!

Source: Avocado Chocolate Cream Bars

Avocado. Chocolate. Two things that dont seem to go together, but let Tiffany Kinsons recipe for Avocado Chocolate Cream Bars show you that they actually do!

Source: Guac Tots With Pico de Gallo

Freezing the avocado filling first ensures perfectly shaped tots and makes frying a cinch. You can prepare the tots ahead of time and freeze them for later; theyll keep for up to three months. Theyre great to pull out for casual get-togethers Be careful, though: Kids and adults both love them, and these Guac Tots With Pico de Gallo by Avocaderia; Alessandro Biggi, Francesco Brachetti and Alberto Gramigni go fast!

Source: Magical Summer Rolls

Beautiful, colorful, and absolutely magical-looking, these Magical Summer Rolls by Natalie Yonan are the perfect light lunch for warm weather days. These summer rolls are lined with polka beets and golden beets, so not only do they taste delicious, theyre also a feast for the eyes. Creamy, homemade almond butter sauce pairs perfectly with their crisp texture and fresh flavor.

Source: Pistachio Avocado Ice Cream

Smooth, creamy, sweet, nutty the delicate richness of this Pistachio Avocado Ice Cream by Clean Desserts, Karielyn Tillman will make your summer day so much brighter! Satisfy your ice cream craving with this terrific and healthy option.

Source: Avocado Pesto Pasta

The perfect delicious meal for lazy or busy days. Avocado and pesto are such beautiful flavors that come together to make this creamy Avocado Pesto Pasta dish by Lenny Wu!

Source: Marinated Kale Salad

This Marinated Kale Salad by Nikki and Zuzana comes together in just 10 minutes and you can serve it as a side dish or a main meal. The salad has kale, bell pepper, and tomato. Then its topped with a delicious mixture of avocado, hemp, garlic, lemon, tamari, and celery. Such a flavorful light meal or side dish. This marinated kale salad is such a tasty way to get in your leafy greens.

Source: Frozen Mini Mojito No Bake Tart

Turn your go-to drink order into your new favorite no-bake dessert! This Frozen Mini Mojito No Bake Tart by Courtney West has the cocktails classic flavors of lime and mint, with a creamy avocado-based filling. So its basically the perfect summer dessert. Who doesnt love a raw tart? Keep it in your freezer for when you need a refreshing treat. Or bring it to a party and impress all of the guests with your skills! Either way, you have to make this no bake mojito tart!

Reducing your meat intake and eating more plant-based foods is known to help withchronic inflammation,heart health,mental wellbeing,fitness goals,nutritional needs,allergies,gut healthandmore! Dairy consumption also has been linked to many health problems, including acne,hormonal imbalance,cancer,prostate cancerand has manyside effects.

For those of you interested in eating more plant-based, we highly recommend downloading theFood Monster App with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about theenvironmentalandhealth benefitsof aplant-based diet.

Here are some great resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to theOne Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high-quality content. Please considersupporting usby donating!

Continued here:

15 Vegan Recipes with Avocado that Aren't Avocado Toast! - One Green Planet

HomeFood & Beverage(Non) Dairy Queen The First Vegan Dilly Bar Launches in Texas, Vegas & New York Dairy Queen

North American fast food and ice cream chain Dairy Queen has announced on social media that it will soon be launching a vegan version of their classic Dilly Bars. This follows a campaign from PETA and coincides with the escalation of young people seeking vegan alternatives for their favorite foods.

The new product is a coconut milk-based ice cream cased in vegan chocolate. Currently, two stores in Louisianna have the bars in stock while participating locations in Houston, TX; Bloomington, MN; Las Vegas NV; and New York, NY expect to offer them soon. Customers are encouraged to call their local Dairy Queen to request that it carries the non-dairy Dilly Bar.

PETA Executive Vice President Tracy Reiman welcomes the news: After years of offering treats made with cruelly obtained cows milk, Dairy Queen is finally embracing a delicious dairy-free dessert. PETA thanks the company for adding this vegan option and looks forward to seeing it hit the spot with kind customers.

See the original post here:

(Non) Dairy Queen - The First Vegan Dilly Bar Launches in Texas, Vegas & New York - vegconomist - the vegan business magazine

Should you change your diet because Liam Hemsworth had a kidney stone?

About 1 in 10 people develop kidney stones, but when the one is Liam Hemsworth of Hunger Games fame, it gets attention. And when Hemsworth announced that he was rethinking his vegan diet after 4 years because of the condition, it created a lot of headlines and buzz. What do we know about his diet, kidney stones, and a plan you can follow to minimize your risk of painful kidney stones?

In an interview in Mens Health, Hemsworth reported that he required surgery earlier this year for a kidney stone composed of calcium oxalate, the most common form of stone. He indicated that his stone was from having too much oxalate in his diet. Oxalates are really high in a lot of vegetables including specifically spinach, almonds, beets, and potatoes. Every morning, I was having five handfuls of spinach and then almond milk, almond butter, and also some vegan protein in a smoothie, he said.

There is ample medical evidence to assure you, and Liam, that maintaining a vegan diet with a few modifications is actually the best plan to avoid a first, or recurrent, kidney stone of any kind.

In studies done over 20 years ago examining the rise in kidney stones requiring therapy, increasing animal protein consumption from meat, fish, and poultry coupled with a decrease in fiber intake, the hallmarks of the Western diet, were to blame. A more recent study looked at the risk of kidney stones with various kinds of animal protein. Beef, fish, and chicken were all judged to raise the risk of forming stones, and limiting these foods was advised. Finally, a study from Europen that included 50,000 subjects found that vegetarians had a lower risk of kidney stones than meat-eaters.

Other factors beyond animal protein intake have been studied and have focused on excess sodium intake and inadequate hydration as major factors in kidney stone formation. In a review of diet and stone formations, the DASH (Dietary Approach to Stop Hypertension) program was recommended as it is low in salt, low in meats of all kinds, and high in fiber from fruits, vegetables, and whole grains. In a randomized diet study of 120 men with the same kind of stone that Liam had, calcium oxalate, a diet low in sodium and meat was judged to provide the most protection against recurrent stones. In a study from Harvard Medical School of nearly 200,000 subjects, a diet rich in fruits and vegetables with adequate hydration could lower the risk of kidney stones by 50 percent.

What about the oxalates that Hemsworth indicated where high in plant foods? In a recent review article on the risk of kidney stones and diet as found in vegetarians and vegans, the researchers warned against high intake of animal protein and recommended balanced vegetarian diets.

In terms of oxalates, studies at Harvard Medical School have downplayed the importance of dietary oxalates in kidney stone formation. Increased dietary spinach in these studies raised the risk of kidney stones in some groups by a small amount. In fact, there are only three greens that concentrate oxalates and they are spinach, beet greens, and Swiss chard. They can have over 100 times the oxalate concentration of kale, for example. There is great variability between persons in the efficiency of GI absorption of dietary oxalates. Stone formers may absorb more dietary oxalates and that may a much more important factor in stone formation than the diet choices he was making.

What is the dietary advice I wish Hemsworth knew in order to avoid further kidney stones? They would be to:

Overall, the headlines, and any recurrent kidney stones, could have been avoided if Hemsworth would simply have switched to 5 handfuls of kale, arugula, or romaine in his smoothie in place of spinach.

Dr. Joel Kahn is Professor of Cardiology, Summa cum Laude grad, Kahn Center for Longevity and GreenSpace & Go, author, The Plant Based Solution.www.drjoelkahn.com@drjkahn.

Summary

Article Name

Vegan Diet and Kidney Stones: What You Need to Know

Description

Does a vegan diet increase or reduce the risk of developing kidney stones? Here's everything you need to know about this condition.

Author

Dr. Joel Kahn

Publisher Name

LIVEKINDLY

Publisher Logo

The rest is here:

Vegan Diet and Kidney Stones: What You Need to Know - LIVEKINDLY