Many fast-food restaurants now have vegan options and are coming up with creative, delicious ways to get more greens on the menu. Some of the ways they are vegan and vegetarian fast food options are through the companies providing them with the products: mainly Beyond Meat and Impossible Foods. Here, Jessica Cording, RD, author of The Little Book of Game Changers, shares her thoughts on some of the newest developments you’ll see on national fast food restaurant menus as well as what to skip and what to try.

“I think it’s great that there are more of these options available for people who want to eat a more plant-based diet – especially for people who travel a lot for work or live in areas where there may not be a lot of options other than fast food establishments,” says Cording. Just keep in mind with all of these menu items that just because something is vegan, doesn’t mean it’s healthy, she adds.

How to Order Vegan at Fast Food Chains

View this post on Instagram

A post shared by

1. Burger King

Turns out there’s a lot more to rely on than a salad if you’re eating vegan.

• Veggie Burger: This meat alternative burger is made with a Morningstar Farms Garden Veggie Patty, topped with vegetables, and served on a toasted sesame seed bun.
• Impossible Whopper: The Impossible Whopper is just like the classic Whopper® but made with an Impossible patty. That “meaty” plant-based patty is made with soy protein, potato protein, coconut oil, sunflower oil, and heme (a form of iron). Make sure to remove the mayo for a dairy-free meal.

“You still want to be thinking about having a balanced meal because one thing that is really important for promoting overall health is having stable blood sugar,” says Cording. “So if you’re eating French fries and hash browns, they’re vegetarian, they’re plant-based, but you’re not really giving your body a whole lot besides carbs to work with.” With a MorningStar Farms burger, you’re getting protein from the burger and carbohydrates from the bun, so you probably don’t need fries, suggests Cording. Stick with a side salad instead.

View this post on Instagram

A post shared by

2. White Castle

Known for its mini square-shaped sliders, this hamburger chain jumped on the vegan bandwagon at some participating locations.

• Impossible Slider: These look the same as the original sliders but are made from Impossible Foods burgers and clock in at 11 grams of protein. White Castle informs customers that “The Impossible Slider does not taste like our Original Slider and that wasn’t its intent. Its purpose is to offer our customers a vegan slider that replicates the taste of beef, but it does not taste like our core White Castle slider.” You could also make this meal vegan by holding the cheese.

“I think the brands like Impossible Meat and Beyond Meat are a step in the right direction,” says Cording. “The fact that they’re becoming more widely available is good. I think the people who like to eat those products at home will like that they can find them in more establishments. And in terms of taste, texture, I think that they’re definitely a step above some of the older generation of veggie burgers.”

View this post on Instagram

A post shared by

3. Taco Bell

This fast-food restaurant may have been one of the first you frequented while transitioning to vegan eating. That’s because Taco Bell has eight million vegetarian combinations and sells 350 million vegetarian items a year through menu substitutions or ordering off their vegetarian menu. In fact, they were the first quick-service restaurant to offer American Vegetarian Association (AVA) certified food options.

• Black Bean Burrito: You knew a bean burrito was going to make this list. This wrap consists of seasoned rice, a three-cheese blend, black beans, and sauce. Remove the cheese and sub guacamole for a vegan meal.
• Veggie Power Menu Bowl: This hearty bowl consists of guacamole, sour cream, pico de gallo, a double portion of seasoned black beans, and lettuce with a side of avocado ranch sauce. Remove sour cream and avocado ranch sauce.

• Spicy Tostada: Enjoy a snack with a kick when you order this open-faced menu item on a crispy shell topped with refried beans, real cheddar cheese, tomatoes and lettuce, red sauce, and chipotle sauce.
• Cinnamon Twists: This certified-vegan dessert is just puffed wheat, corn, and rice rolled in cinnamon sugar. It only rings in at $1 so it’s a great add-on to any order if you’re craving something sweet.

Be wary of vegetarian menu items that consist of a lot of cheese and rice, says Cording. “I usually tell clients that if they are eating vegan at Taco Bell to create a power bowl with black beans and doctor it up with some guacamole, lettuce, tomatoes, and salsa for a good combo of protein, fat, and carbs.”

4. Carl’s Jr.

Another brand synonymous with beef burgers, Carl’s Jr. offers several vegan options for veggie and plant lovers.

• Beyond Famous Star Burger: Made with Beyond Meat, the team at Carl’s Jr. says it tastes “beyond belief.” This burger packs 30 grams of protein with 20 of those coming from the plant-based patty. You can make any burger or sandwich on their menu “Go Beyond” by substituting this Beyond Burger patty for $2 more.
• Guacamole Thickburger: More like a guacamole sandwich than a burger, this is like eating a burger with all the toppings—but the main protein fell off the bun. Instead of meat, it’s made with guacamole, Pepper Jack cheese, and veggies on a bun. Remove the Pepper Jack for a dairy-free option.

“I think having an option of all the fixings without the burger like in their Guacamole Thickburger is a good workaround, especially if someone doesn’t want to eat a soy-based burger,” says Cording. “I’m not saying it’s a healthy option necessarily, because it’s still a very caloric meal and high in sodium, but that said if someone wants to skip the burger but they still want to have that burger experience and all of those flavors, this is a creative option.”

View this post on Instagram

A post shared by

5. Del Taco

This was the first national Mexican fast-food chain to offer Beyond Meat at the company’s 580 restaurants across the country.

• Beyond Avocado Taco (vegan): This is made up of Del Taco seasoned Beyond Meat vegan crumbles, topped with avocado, lettuce, and tomatoes in a crunchy shell.

• Epic Beyond Original Mex Burrito: Loaded with Beyond Meat, slow-cooked beans made from scratch, cilantro-lime rice, fresh guacamole, and handmade pico de gallo in a flour tortilla, this burrito is 100 percent vegan.
• Avocado Veggie Bowl: If you’re looking for a lower-carb option, this bowl features sliced avocado, seasoned black beans, diced onions, fresh diced tomatoes, and fresh romaine and iceberg lettuce blend, served over cilantro lime rice.

“With any of these menu items, know that you’re getting a very high sodium meal,” says Cording. “So, see where you can be mindful of reducing your sodium intake the rest of the day.”

View this post on Instagram

A post shared by

6. Starbucks

From the time it started offering breakfast sandwiches in 2006, the coffee conglomerate became a competitor in the fast-food space. You can get your favorite hot and cold beverages made with almond, coconut, or oat milk but there are also plant-based food options available.

• Baja Black Bean Veggie Wrap: This cold menu item makes for a hearty lunch with seasoned black beans, salsa slaw, and mixed veggies, wrapped in a spinach tortilla wrap with paired jalapeño cream-cheese spread.
• Chickpea Bites & Avocado Protein Box: The box is a quick, easy, and filling to-go meal. The pre-packaged meal brings a nutritious and protein-heavy option for any Starbucks patron. The meal box is the perfect purchase if you need a cheap lunch or a mid-afternoon snack.
• Bagel with Miyoko’s Non-Dairy Cream Cheese: If you’re lucky enough to live in the Washington area, you may be near a Starbucks that is testing Miyoko’s non-dairy cream cheese in the flavors Cinnamon Raisin and Everything. Hopefully, this will become a permanent menu item available nationwide in the coming months.
• Impossible Breakfast Sandwich: Although this breakfast sandwich could be veganized by only getting the Impossible patty on the ciabatta bread and adding ketchup, this sandwich does have a not-so-plant-based egg and sharp cheddar slice of cheese.

“I don’t think [any] of these fast food plant-based products should be the backbone of your diet and they shouldn’t be part of a daily diet because they are processed foods,” says Cording. In general, Cording says you’re better off basing your plant-based diet on natural, whole foods but when you’re in a rush or have limited options on the go, these menu items can help you stick to your plant-based lifestyle when you’re running limited on time or healthy eating options around you.

View this post on Instagram

A post shared by

7. Chick-Fil-A

With a name that includes chicken in the title, you’re not going to find an overwhelming amount of vegan options on the menu, but if you’re in a pinch, there are a few ways to satisfy your vegan cravings.

• Grilled Cool Wrap: The Cool Wrap can be made vegan easily when you remove the chicken and cheese. The light lunch option comes packed with green leaf lettuce, carrots, and red cabbage within a rolled flour flatbread. The cool wrap can be dressed with either vegan vinaigrette or Light Italian Dressing.  For a little extra flavor, you can throw in some signature Polynesian or Barbecue sauce.
• Grilled Market Salad: The Market Salad can be made vegan friendly by removing the blue cheese and the chicken. The salad blends sweet and savory flavors with a delicious variety of fruit including strawberries, blueberries, and apples on a bed of chopped romaine lettuce and baby greens. The salad is best eaten with Light Balsamic Vinaigrette or Light Italian Dressing.
• Spicy Southwest Salad: Recommended by Chick-Fil-A for either lunch or dinner, the Spicy Southwest Salad is stacked with grape tomatoes, roasted corn, poblano chiles, red bell peppers, and black beans. The toppings sit on top of a bed of mixed greens and Chick-Fil-A finishes the salad with Seasoned Tortilla Strops and Chili Lime Pepitas. We recommended getting the Chili Lime Vinaigrette to substitute the Creamy Salsa dressing, and make sure you remove both the cheese blend and the chicken.

View this post on Instagram

A post shared by

8. Chipotle

It’s no surprise that Chipotle makes this list of vegan-friendly fast-food spots. With a super customizable menu, it’s easy to see how you could effortlessly put together unlimited plant-based menu options.

• Burrito: The Chiptole Burrito is the heaviest and the greatest option on the menu. The soft, warmed flour tortilla can be filled with any number of ingredients, making it one of the most filling quick-vegan meals on the market. One of the greatest things about Chipotle is that it serves tofu sofritas, setting the company above its competitors. The restaurant chain offers black beans alongside tofu as a protein substitute, but Chipotle is the only quick-service Mexican-inspired restaurant to provide customers with tofu sofritas for their burritos. From guacamole to cilantro rice, the Chipotle burrito holds all the flavor you can ask for and more.
• Tacos: The three taco meal is the less conventional option at Chipotle, but it hits all the marks necessary to leave more than satisfied. The tacos come packed into soft flour tortillas or crispy corn taco shells. You can customize your tacos to include any of the vegan fillings. The best part is that the three tacos do not need to hold the same contents, making customization a key drawing factor for the three taco meals. Our suggestion is to take one taco for tofu, one for black beans, and one for pinto beans, and then topped to preference.
• Burrito Bowls: The only meal more filling than the burrito is Chipotle’s burrito bowl. Even though this option nixes the tortilla, it’s possible to make two full meals out of the burrito bowl. Typically served with a rice base, you can order any of the vegan ingredients to cover the burrito bowl. The lower-carb option is definitely for those who want to either save leftovers easier or would rather sit down and eat unrushed with a fork. Pro Tip: Order a tortilla (or two) on the side to get even more mileage out of your bowl.
• Salads: For the healthiest option, Chipotle’s salads are a perfect choice. The salad comes served on romaine lettuce thatcher than the burrito bowl’s rice base. The salad is an easy, healthy, low-carb option that will still give any customer the full Chipotle experience. You can order any of the normal ingredients on top of your salad, including the sofritas tofu and fajita veggies to get the full burrito experience without as much of the heaviness.

View this post on Instagram

A post shared by

9. Subway

Due to Subway’s lack of vegan and plant-based protein options, you’ll have to puzzle together a veggie-filled sandwich, but that doesn’t mean it can’t be done!

• Meatless Meatball Marinara: Across the U.S. and Canada, Subways partnered with Beyond Meat to concoct one of the most beloved plant-based subs: The meatball sub. The sandwich can be found at select locations and it contains plant-based meatballs and Subway’s marinara sauce on your bread of choice. The sandwich comes with parmesan cheese, but it can be left off the sandwich to make a delectable vegan meatball sub. If the meatballs are on the menu, it is possible to get a salad that includes the plant-based meatballs, which is a protein-packed substitute for customers avoiding the bread.
• Falafel: The falafel sandwich filling is often shown accompanied by a dairy tzatziki sauce, but if you’re lucky enough to find a Subway location that offers the sandwich, the falafel is paired nicely with a number of plant-based sauces. The vegan-friendly option can be found at a select amount of stores.  The protein substitute consists of fried chickpeas flavored with a selection of Mediterranean herbs and acts as the perfect protein for either a salad or a sandwich.

View this post on Instagram

A post shared by

10. Qdoba

With a highly-customizable menu like Chipotle, Qdoba also has a wealth of vegan options, although the Tex-Mex chain is lacking when it comes to plant-based dairy alternatives, it does offer Impossible Meat for an easy protein swap. Here is everything they do offer:

• Impossible Fajita Bowl: The featured plant-based staple offers an easy option for all vegan customers. The signature bowl comes complete with plant-based Impossible protein, fajita veggies, corn salsa, salsa, Verde, and black beans over cilantro lime rice. The vegan bowl is the perfect option for something quick and filling. The bowl can also be customized to include any other vegan sauces or ingredients that you want to add on. The Qdoba bowls work perfectly for leftovers as well. Pop the leftovers in the fridge and take the portable lunch with you the next day.
• Impossible Fajita Burrito: The impossible Fajita Bowl can be easily turned into a delicious burrito. Everyone loves the personalized fast-casual Mexican restaurants for the huge, affordable burrito options. The Impossible Fajita Burrito gives the customer everything they want from the plant-based protein to the delicious vegetable medley into a jam-packed, filling tortilla. Add whatever plant-based ingredient you desire into the burrito to make it delicious to your satisfaction.
• Impossible Bowl or Impossible Burrito: Beyond the Fajita options, it is possible to go choose to just add the Impossible protein. The fully customizable bowl or burrito can be topped with any of the plant-based ingredients listed below to make a tasty, filling meal to meet any craving. From salsa Roja to guacamole, the customer can complete either entree style with whatever they please. The customer can choose between cilantro lime rice or brown rice and black beans or pinto beans as their base. The same thing can be done with the Fajita veggies by ordering the Veggie Burrito Bowl or Veggie Fajita Burrito.

View this post on Instagram

A post shared by

11. Panda Express

In the last year, Panda Express has branched out into plant-based dishes, partnering with Beyond Meat to make more vegan dishes. Here are some of the chain’s greatest plant-based hits:

• Vegetable Spring Rolls: You can never go wrong with the Vegetable Spring Rolls at Panda Express. The crispy wonton exterior is stuffed with cabbage, green onions, carrots, celery, and Chinese noodles.
• Eggplant Tofu: When plant-based diners originally struggled to find a proper vegan entree, Panda Express debuted the Eggplant Tofu. The entree uses a glazy soy-based sauce to flavor its eggplant and tofu mixture, creating an addictively delicious plant-based option. Before the company’s plant-based protein development, the Eggplant Tofu has been the go-to item to order and beyond its taste, the entree is a cheap and delicious lunch or dinner option.
• Beyond the Original Orange Chicken: The vegan orange chicken will use a completely vegan breading and sauce on Beyond Meat’s newly released plant-based chicken.

View this post on Instagram

A post shared by

12. Fatburger

Visit the All-American eatery Fatburger for decadent burgers, crispy fries, and milkshakes that even plant-based eaters can enjoy. In recent years, the chain has upped its plant-based offerings and now boasts a healthy amount of menu options for vegetarians or vegans.

• Impossible Burger: The classic burger is served with “The Works” which includes relish, mustard, onions, pickles, tomatoes, and lettuce. Make sure that you ask for no mayo to ensure that the juicy burger is 100 percent plant-based. The burger can be ordered with a slice of Daiya cheese that brings it all home with a timeless cheeseburger.
• Impossible Chicken Nuggets: A perfect option for kids or picky eaters, Fatburger recently added Impossible Foods’ chicken nuggets to its menus nationwide.
• Vegan Shakes: From the classic Vanilla shake to the more exciting Maui Banana shake, the company is working to provide customers with a full, classic LA burger joint experience within a plant-based diet. Fatburger’s shake selection makes this restaurant chain one of the few that offer vegan ice cream. The shakes come sourced from Hollywood-based Craig’s vegan ice cream, providing a delicious vegan base for the shakes. Instead of a soft drink, complete the Impossible Burger meal with one of the four shake options.

View this post on Instagram

A post shared by

13. Panera Bread

Although vegetarians will have an easy time finding a meal at Panera Bread, it’s a bit trickier for those who avoid dairy, as every meatless menu option tends to include cheese. Here’s how you can eat vegan at Panera.

• Mediterranean Veggie Sandwich: The sandwich comes with feta but can be made vegan easily by requesting no cheese. The sandwich is filled with piquant peppers, cucumbers, emerald greens, tomatoes, and hummus. The sandwich is delicious and can be paired with a side salad to make an extremely delicious and filling lunch. It is possible to add avocado to the sandwich as a substitute for the feta, but the sandwich contains enough delicious ingredients without it.
• Baja Bowl: Typically served with a french baguette, the Baja Bowl is an extremely nutritious and filling menu item. The bowl contains cilantro line brown rice and quinoa topped with black bean and corn salsa, salsa verde, red grape tomatoes, and avocado. The bowl usually comes with feta and Greek Yogurt, but just ask to remove the dairy products to make the Baja Bowl completely vegan.
• Fuji Apple Salad without Chicken: The Fuji Apple Salad is a perfect salad for a sweeter, lighter craving. The salad comes on a mixed base of arugula, romaine, kale, and a red leaf blend with grape tomatoes, red onions, toasted pecan pieces, and apple chips all tossed in a sweet white balsamic vinaigrette. Ask for the salad without gorgonzola and chicken to make it fully vegan.

View this post on Instagram

A post shared by

14. Dunkin

Dunkin Donuts has been on a plant-based roll lately, adding several food items to its menu that are filling options when you’re in a pinch. Besides all of its dairy-free drink options, here’s what you can eat at Dunkin as a plant-based diner.

• Avocado Toast: This consists of an avocado spread made with avocado, lemon juice, salt, and pepper, served on Dunkin’s toasted Sourdough Bread, and topped with everything bagel seasoning. The quick-service take on the indescribably popular breakfast and brunch item hit menus at only $2.99.
• Hummus Toast: If avocados aren’t your thing, load up on protein with Dunkin’s hummus toast, topped with roasted tomatoes and za’atar spices.
• Hashbrowns: Dunkin Donuts flavors its potato snack with a special spice blend. Other than the quick-to-order coffee, the hashbrowns remain one of the main reasons to love Dunkin Donuts in the morning.
• Beyond Sausage Sandwich: The sandwich may not come fully plant-based, but when you ask for the sandwich without eggs and cheese, it will be fully vegan. Although without the cheese and egg the sandwich is only the muffin and Beyond Sausage, at most stores you can easily order it with the new avocado spread or top it off with some ketchup and hashbrowns.

View this post on Instagram

A post shared by

15. McDonald’s

McDonald’s has received criticism in recent years for its lack of meatless options (even its fries are cooked in animal fat!) but has answered critics by debuting the McPlant. Here’s what else is vegan at McDonald’s

• McPlant: The meatless burger features a Beyond Meat patty made from potatoes, rice, and peas, topped with tomato, lettuce, pickles, onions, ketchup, and mustard. The McPlant also comes with dairy-based American cheese and mayo, but customers can easily ask to remove the animal-based ingredients.
• Fruit & Maple Oatmeal: In a pinch for breakfast? This fruity oatmeal should do the trick. Just ensure you remove the cream when ordering to make it fully dairy-free.
• Side Salad: Need to load up on some nutrients? Add a side salad to your order. For your dressing, order the Newmann’s Own Creamy French or Balsamic Vinaigrette to ensure the dressing is vegan.

Bottom Line: Most major fast-food chains have a few vegan-friendly options on their menu.

If you’re unsure if something is vegan, ensure to ask the employees about ingredients and cross-contamination.

For more plant-based eats near you, visit The Beet’s Find Vegan Near Me category. 

The post The Best Plant-Based or Vegan Options at 15 Fast Food Chains appeared first on The Beet.

The latest version of the keto diet is heavily meat-based, especially relying on processed meats like bacon, which is high in fat and makes it easier for dieters to keep their carbs below 5 percent. Doctors now tell their heart patients that keto is a bad idea, driving up risk for elevated levels of cholesterol and cutting out important nutrients from fruits and vegetables. So the question is: Can you do keto and be plant-based?  For people who are keto curious but also want to be heart healthier, and achieve the same weight loss results, but not eat copious amounts of meat, there is a growing trend in keto plant-based options.

Here, experts explain that it is possible to do the keto diet and eat a diet that is completely meat and dairy-free, answering the question: “Is it possible to do keto without eating meat?” with a resounding YES!

People who want to avoid meat for health reasons have stayed away from keto.

Harvard’s T. H. Chan School of Public Health recommends staying away from saturated fat and warns that the high-fat content of keto goes against the Dietary Guidelines for Americans and the American Heart Association since saturated fat in meat and dairy raises LDL  (so-called “bad”) cholesterol and increases the risk of heart disease. Plus there does not appear to any better result after 1 year between those who attempt to lose weight through keto and other more conventional diet plans. Keto reduces the body’s reliance on glucose for energy and forces it to mobilize fat stores as ready energy, by putting your body into ketosis.

There is no single keto diet, according to the Harvard School of Public Health review, but the approach generally calls for eating an average of 70 to 80 percent of your total daily calories from fat, 10 to 20 percent from protein, and 5 to 10 percent from carbohydrate, or less than 50 grams of carbs a day (equivalent to about one bagel). This is not only hard to sustain but controversial in the medical community that espouses a heart-healthy diet high in vegetables, fruit, whole grains, legumes, nuts, seeds and healthy fiber, and low in saturated fat.

Is it possible to be keto and plant-based? The answer is yes!

The main way to do it is to substitute animal protein with plant protein, such as tofu and tempeh, and keep your fat sources from plant-based foods, such as avocados, vegetable oil, olive oil, or flaxseed oil, and be prepared to eat plenty of nuts.

“Instead of meat and dairy, you’ll be getting healthy fats from plant-based sources such as avocados, coconuts, olives, nuts, and seeds, which also contain protein,” says functional-medicine expert Dr. Will Cole, author of Ketotarian, a predominantly plant-based Keto diet program. “A conventional Keto diet can be really low in vegetables due to the fear of eating too many carbs. However, on a vegan keto diet, you focus on low-starch vegetables like dark leafy greens which give you a more well-rounded nutrient-dense diet in the long run.

Although as a plant-based eater, you may have fewer protein choices than meat-eaters, following a vegan keto diet plan still provides plenty of variety. You can nosh on healthy eats like avocado fries, cauliflower fried rice or zucchini noodles. Or indulge in a handful of roasted macadamia nuts or nut butter guilt-free. The key is to fill up on plenty of fats and proteins while minimizing your carb intake to a maximum of 50 grams a day.

“My book Ketotarian is all about how to do the keto diet completely plant-based, whether you are pescatarian, vegetarian or vegan,” says Cole. “While you don’t have the option of eggs, ghee or wild-caught fish, which I allow for vegetarians and pescatarians, the basics of what you are eating will provide you with the essential nutrients your body needs to thrive.”

Doing Keto and Combining It With Plant-Based Approach Appeals to Healthy Eaters

Devotees of the keto approach–including Halle Berry, Vanessa Hudgens, and Kourtney Kardashian–credit the extreme diet for promoting clearer skin, boosting energy, and, of course, helping to shed extra pounds. “The keto lifestyle offers so many benefits such as weight loss, appetite control, more energy, and better mental performance,” Berry posted on her Instagram page. “If you’re like me, you can possibly reverse type 2 diabetes. You’ll experience better physical endurance, better skin, and also less acne if that’s an issue. And it even helps control migraines! So today I encourage you to say yes to Keto. Give it a try… What do you have to lose?!”

But, despite the numerous celebrity endorsements, not everyone is on board with the recent keto craze, if it’s also high in meat and dairy fat. Whitney English, a registered dietician and nutritionist in Los Angeles, warns there could be plenty of drawbacks to cutting carbs out of your diet. Ultimately, it could actually do more harm than good, especially if you are a vegan or vegetarian.

“It can be hard to meet nutrient needs when your choices are so limited,” says English. “There is no research on vegan ketogenic diets. What we do know is the more restrictive a diet, the harder it is for people to stick to it. Why cut out nutritious, health-promoting foods if you don’t have to?”

Nonetheless, many experts (Cole included) still insist that the keto diet is a beneficial way for anyone to experience long-term health benefits. These could include – but aren’t limited to – stabilized blood sugar, less inflammation, and better cardiovascular health.

“Weight loss is typically the first aspect that draws a person to try a keto diet,” says Cole. “While that is certainly a benefit, the health benefits go far beyond that Specifically, a keto diet helps to stabilize out-of-control blood sugar, lower inflammation through moderating pro-inflammatory pathways and help enhance cognitive function as ketones are able to pass through the blood-brain barrier as a more effective form of fuel to your brain than glucose.”

Although there is still limited scientific evidence to support these claims, research does show that following a keto diet could have benefits for overweight individuals. According to a 2014 study conducted at the University of Padova in Italy, participants who suffered from obesity saw improved appetite control and weight loss when they adopted a high fat, low-carb lifestyle. However, researchers concluded that the keto diet should only be followed for a maximum of 6 to 12 months.

That said, even Cole admits that extreme eating, such as increasing your protein and fat intake, as prescribed on the keto diet, can pose some serious health risks. “A traditional ketogenic diet doesn’t always take into account the sensitivities that some people have to dairy and processed conventional meats,” he says. “These can perpetuate inflammation and the health problems they are looking to avoid with being in a ketogenic state. That is why I advocate for eating a plant-based ketogenic diet to avoid this and other potential pitfalls of conventional Keto diets.”

In other words, you are what you eat. So always try to eat a well-balanced diet full of antioxidant-rich vegetables and fruits, even combining those with a keto diet. Regardless of whether you decide to follow a traditional plant-based diet or give the plant-based keto a try, remember the healthiest way to lose weight is gradually, since you’re more likely to keep it off.

The post Is It Possible to Go Keto and Be Plant-Based? Experts Say Yes, and It’s Healthier appeared first on The Beet.

1) Just Because It’s Vegan Doesn’t Mean It’s Good for You

“One of the biggest traps people fall into is thinking that all vegan food is healthy,” Malkani says. Many junk foods like chips and baked goods are technically plant-based, but they don’t offer much in the way of sustenance.

So what vegan foods give you the most energy? Minimally processed whole foods are the way to go. “During food processing, some of the health-promoting nutrients get stripped out,” like fiber, micronutrients, vitamins, and minerals, she says. Even some meat alternatives aren’t as sustaining as, say, beans because they go through so much before they reach your plate.

Bottom line: Choose whole foods with as much fiber and nutrient dense vegetables and legumes, eat the color of the rainbow at every meal and stay away from carbs.

2) Two (or More) Food Groups Are Better Than One

Ever wonder why an apple with peanut butter makes such a satisfying snack? Malkani says it’s a healthful go-to because it combines food groups: The apple provides carbs for instant energy, while the peanut butter keeps you going longer thanks to its protein and fat.

For the combos, look for ways of combining macronutrients (so, carbs with either a fat or a protein), because carbs are great for quick energy but if you eat them by themselves they won’t keep you going for very long, since they’re quick-burning, whereas fat and protein together burn more slowly, sustaining you for longer.

No surprise to anyone who has tried to cut carbs and found their energy and focus flagging, if you need a quick pop of energy, the magic ingredient is carbs—they’re the brain’s preferred energy source—(but choose less-processed ones vs. something refined like candy). However, if you don’t balance them with a slower-burning source of energy, like protein or fat, then you’re still going to burn out, or need to eat again very soon after.

Another favorite of Malkani’s: Sweet potato toast, which “pairs well with things you wouldn’t even imagine,” making it easy to layer on your protein-rich spread of choice. Slice ¼-inch sweet potato slabs, roast on 400 degrees for about 30 minutes, and top with almond butter, banana, and chia seeds, or add hummus, sliced olives, and cucumbers. You can even roast the sweet potato slices ahead of time, freeze, then pop one in the toaster when you’re ready for a quick bite.

“You can apply the same principle to meals, but pull from more than two food groups,” she says. You don’t have to cram in every food group at every meal, since “that’s a tall order.” Instead, think about fulfilling your daily needs over the course of the whole day.

3) Make Sure You’re Eating Enough

People who try to limit their intake — for any reason, whether it’s to be plant-based or avoid gluten, go keto or try intermittent fasting —  often have lower overall energy, Malkani says, so it’s important to make sure you’re getting the calories your body needs. If your diet is full of whole foods and you’re combining food groups at meals and snacks and you’re still low-energy,  then you may want to meet with a registered dietician nutritionist—find one at eatright.org.

And while it’s a common assumption that vegan diets are low in protein, it’s not the case. In fact, most people eating a plant-based diet find that they can get enough protein from legumes like lentils, beans, soy, tofu, peas, and other sources. And athletes have been increasingly taking up vegan or plant-based diets and proving that they can play at the top of their game on plant-based sources of proteins (as the recently released documentary, The Game Changers is showing us).  “it’s rare not to get enough protein” Malkani says. You may simply need to pay more attention to what you’re eating, to be sure you’re hitting the mark.

Other nutrients to you may want to keep in mind if you are worried about getting enough nutrients or have energy lows: Calcium, vitamin D, vitamin B12, and iodine. For a list of the best sources of calcium see The Beet’s story on The Ten Best Plant-Based Sources of Calcium and How Much You Really Need. As for supplements, most  Americans, regardless of their diet, don’t routinely get enough vitamin D and B12, since these are hard to get enough of in a healthy, balanced diet. As for iodine, it is found in whole grains, green beans, kale, watercress, strawberries and organic potatoes with skin and of course, iodized salt. 

4) Energy Crashes Happen—Here’s What to Do

You’re at an afternoon movie and enjoy a soda and a candy bar from the concession stand. Or you’re starving at work and the vending machine stocks only processed bags of chips, chips, and more chips—so chips it is. Then, half an hour later, you’re feeling sluggish and even hungry again.

Sweet foods, processed snacks and sugary beverages that are carbohydrate-rich cause your blood sugar to spike and then dip, explains Malkani. If you’re crashing after treating yourself to a snack, make your next snack or meal is high fiber, whole food or protein-rich. Keep a container of almond butter handy and spread it on an apple slice. Avoid simple carbs and choose foods you could grow if you had the opportunity! 

5) It’s Not Just About Food

Water and sleep play a role if you’re no an energy rollercoaster so take a look at whether you’re not getting to sleep before midnight, or if you’re constantly dehydrated. “Energy levels are dependent on food, “but they’re also dependent on rest and healthy lifestyle behaviors,” she explains. So if you’re burning the candle at both ends— don’t expect to feel perky, even if you’re eating all the right stuff. Cut back on caffeine which can rob both sleep and dehydrate you. Enjoy a lemon water with a sprig of mint in the afternoon at your desk. The mint is invigorating and the lemon has vitamin C, which allows nutrients like calcium to be absorbed in the healthy food you are eating.  In other words, tweak your good habits and make them even better, and your energy level is likely to respond in time. If you’re not seeing positive changes to your energy, then, of course, seek the advice of a medical professional since it could be a sign of something else going on and it’s always a great idea to be reassured.

The post Boost Your Energy on a Plant-Based Diet; Here’s Exactly What to Eat appeared first on The Beet.

This is the time of year when we start psyching ourselves up for the best version of ourselves. Once Santa is on his merry way, many of us are thinking about getting back in shape and taking every step toward healthier eating and living. But don’t do it alone. Call in your squad and get the uniforms ready: here’s how to enlist a friend to stick to those plant-based goals.

1. Start with the facts: You know why you’re going cold turkey on the turkey, but maybe you know things your BFF doesn’t. Yet. Clue them into the health, environmental, and ethical benefits of giving up meat, eggs, and dairy. This can mean some movie nights, going to a class or lecture, or a mini book club (check out T. Colin Campbell’s “The China Study” for an enlightening read).
2. Create a plan: So the two of you are going to give the vegan thing a try. What’s your plan? Are you donating non-vegan pantry items? Is there a countdown to start date? Get a solid plan going (maybe during a meal at Veggie Grill’s newest New York City location?).
3. Create a menu: Okay, so neither of you are Julie or Julia, but you can cook your way through some delicious vegan recipes. Maybe work through the same cookbook just trading off nights. Or each tackle recipes from different books. Either way, come up with some drool-worthy menus to cover you from morning until evening snack and compare notes on what you loved and didn’t love about your new plant-based meals.
4. Date night it up: Whether you’re on this mission with your bestie or your bae, date nights are a must. What are the hottest vegan spots in town? Or maybe a favorite meaty restaurant is now upping its vegan game? Go out and enjoy some new food and fun.
5. Shop together: There are two kinds of people in this world: those who love going grocery shopping and those who are missing out. Be among the former! Head out to farmer’s markets together and find some fun new veggies to cook up. Or maybe make a trip to that co-op you’ve been meaning to visit for a while and see what kind of fun ingredients they have in stock. But most important: take your time shopping and enjoying the process. Food becomes part of your body, so make selecting it as interesting and immersive as you can.
6. Compare progress: What’s working? What’s not? Where are your biggest challenges? What about your partner’s? Do you feel different? Did anything change for either of you physically, spiritually, emotionally? The more you chat about progress and ups and downs, the easier it is to keep going.
7. Celebrate your victory: Okay, so giving up bacon for a few weeks isn’t exactly like running a marathon or scaling Mt. Everest. But it’s still pretty big! And for many of us, new habits can be hard to make stick. Whether or not going fully plant-based is the new normal for you or your partner, giving it your all deserves some kind of reward. Maybe it’s a night out or a weekend getaway. Whatever you do to celebrate your achievement, be proud of yourself and your partner. What will you tackle next?

The post Going Plant-Based With Your BFF Increases Your Chances of Sticking To The Diet appeared first on The Beet.

What is Fiber, Anyway?

First, a little background. Simply put, fiber is an indigestible carbohydrate that makes up the structure of plant foods. It provides the framework that allows plants to stand up straight. Where animals have a skeleton, plants have fiber. There are two types of fiber: soluble and insoluble.

Think of soluble fiber like a sponge: it soaks up water and leaves you with a feeling of fullness. It also absorbs excess cholesterol, hormones and toxins and helps move them out of the body. Soluble fiber is primarily found in foods like oats, apples, beans, lentils, and carrots.

Insoluble fiber, on the other hand, is more broom-like. It’s a hard-to-digest compound that humans technically aren’t able to break down and absorb, so this type of fiber actually passes through our digestive system relatively unchanged, sweeping other waste out with it. Think of insoluble fiber as the roughage from plants, like celery and broccoli stems, the skin of many fruits and vegetables, and the outer shell or kernel of whole grains and corn.

You definitely need both types in your diet but don’t worry about calculating gram goals for each. It’s the overall total fiber that you need to focus on—and eating a diet rich in plant foods should easily get you to your target—more on that below.

Fiber and Your Gut

Insoluble fiber is also known as fermentable fiber because as it passes through the colon unchanged, it serves as fermentable food for the trillions of bacteria living there.

Known as your gut microbiome, this symbiotic colony is responsible for numerous health processes in the body, including making certain nutrients and neurotransmitters, boosting immunity and even helping to balance blood sugar and modulate weight. Consuming high amounts of fermentable, insoluble fiber is crucial for the optimal functioning of your microbiome—and for your health in general.

How Much Fiber You Need

According to the Institute of Medicine (IOM), here are the following fiber recommendations.

•     Men 50 and younger: 38 grams of fiber per day

•     Women 50 and younger: 25 grams of fiber per day

•     Men over 50: 30 grams of fiber per day

•     Women over 50: 21 grams of fiber per day

The Institute of Medicine also specifies that fiber should come from whole food sources, not supplements.

In contrast, the American Heart Association (AHA) recommends that all adults get 25-30 grams of fiber daily. But we’re falling short: Current averages state that Americans’ daily fiber intake is only around 15 grams per day or about half the recommended amount. In fact, fiber is one of the most under-consumed nutrients in the Standard American Diet (SAD).

So how do you get the 30 grams that are recommended a day?

Turns out it’s not that hard. A bowl of steel-cut oatmeal (one cup) has 8 grams, a kale salad with broccoli and chickpeas has around 15 grams, while a cup of lentil soup has around 8 grams. See our chart below for the top 20 sources of fiber to add to your diet—all while eating delicious, plant-based foods.

If you like popcorn you can get four grams of fiber per serving (about 3½ cups) so go get yourself an air popper and enjoy air-popped popcorn without added oils, for a great source!

The Health Benefits of Fiber

It’s unlikely that you’ve ever heard of anyone attributing their health or weight loss success to fiber, but that’s why it’s truly an unsung hero. Fiber works in the background and is one of the primary reasons why a predominantly plant-based diet is considered so healthy.  Fiber does a host of good for your body, including:

1. Keeping your cholesterol in check: Soluble fiber has been shown to help keep low-density lipoproteins at reduced levels.
2. Removing excess hormones: Extra estrogen and cortisol get flushed out with a big dose of fiber, leading to a more balanced hormone environment.
3. Balancing blood sugar: Soluble fiber helps slow blood glucose absorption.
4. Assisting with weight loss and weight maintenance: Fiber helps keep you feeling fuller longer, which studies have shown leads to reduced overall calorie intake and helps maintain weight at healthy levels.
5. Supporting your gut microbiome: Fermentable fiber feeds good gut bacteria so they can create short-chain fatty acids and other nutrients for the body to utilize.
6. Eliminating toxins: Fiber binds harmful toxins and helps them leave the body daily.
7. Reducing your risk of cancer, heart disease, and diabetes: Studies have shown that a diet rich in fiber can reduce your risk of colorectal cancer and metabolic syndrome (a cluster of chronic conditions including heart disease and diabetes).
8. Fiber can assist with your gut health and IBS: Whether you have constipation or diarrhea, fiber increases the weight and volume of your stool, making it easier to pass.

The Top 20 Fiber-Rich Foods to Add to Your Plate

Here are the 20 most fiber-rich foods—note that they’re ones you’re probably already eating on a plant-based diet (go ahead, high-five yourself!).

1.     Lentils = 1 cup has 16 grams of fiber

2.     Black beans = 1 cup has 15 grams of fiber

3.     Pistachios = 1 cup has 13 grams of fiber

4.     Prunes = 1 cup has 12 grams of fiber

5.     Corn = 1 cup has 12 grams of fiber

6.     Chickpeas = 1 cup has 10.6 grams of fiber

7.     Artichokes = 1 artichoke has 10 grams of fiber

8.     Peas = 1 cup has 9 grams of fiber

9.     Oatmeal = 1 cup has 8 grams of fiber

10.    Raspberries = 1 cup has 8 grams of fiber

11.    Avocado = ½ avocado has 7 grams of fiber

12.    Pears = 1 medium unpeeled pear has 6 grams of fiber

13.    Chia seeds = 1 tablespoon has 5 grams of fiber

14.    Brown rice = 1 cup has 4 grams of fiber

15.    Apples = 1 small, unpeeled apple has 4 grams of fiber

16.    Broccoli = 1 cup has 2.4 grams of fiber

17.    Kale = 1 cup has 2.6 grams of fiber

18.    Spinach = 1 cup has 4.3 grams of fiber

19.    Celery = 1 cup has 1.6 grams of fiber

20.    Dark chocolate = 1 ounce has 3.1 grams of fiber

Check out a few of our favorite fiber-rich lentil recipes and get your daily dose.

Bottom Line: If you can get 30 grams of fiber a day, you’ll feel great, be healthier in the long-term and help your body maintain your weight.

Here’s a small caveat: You don’t need much more than the recommended 30 grams/day: In fact, excess fiber can block the absorption of some minerals such as calcium, iron and zinc by binding them in the gut, which is why if you take a vitamin or mineral supplement, you shouldn’t take it at the same time as any meal containing fiber. Fiber excess can sometimes result from taking too much of a fiber supplement. You’re unlikely to overeat whole-food-based fiber, however, since the fullness effects are usually self-regulating. So as always, eat your nutrients, fiber included!

The post The 20 Best Sources of Fiber, Your Diet’s Unsung Hero appeared first on The Beet.

Agthia Group, the creators of Al Ain, a popular drinking water brand in the Middle East, will distribute the first shipment of the plant-based water bottles in a few months, according to the interview with Tariq Ahmed Al Whaedi, the Chief Executive Officer. Al Wahedi says, “The bottle is environmentally friendly and made of 100 percent plant-based sources, including the cap…. It is biodegradable and compostable within 80 days under specific conditions.

“The revolutionary innovation is set to improve the carbon footprint by 60 percent as compared to other packaging material.” The water bottles are not available in the US, yet, but they spark conversation about future regulations on plastic, and whether top drinking water brands like Nestle or Poland Spring will begin to ship their water in plant-based containers. This innovation is a harbinger of what’s to come.

How are the plant-based water bottles made?

“Agthia makes the new bottles from corn sugars, which it processes into a resin and molds like plastic,” according to Bloomberg Green. “It fashions the bottle caps from fermented sugar cane”. 

The plant-based water bottles are considered biodegradable containers, and according to Al Wahedi, the plant-based materials can decompose in less than three months. That’s a shorter time than most plastic water bottles, which take up to 450 years to decompose. 

Where are they going to sell this product? 

The Abu Dhabi-based company hopes to partner with potential buyers across the United Arab Emirates and sell their product in large entertainment capacities, like hotels and restaurants.

What’s the difference in price of plant-based bottles?

The plant-based bottles are costlier to produce than plastic bottles. But in the end this may even out, as production gets less expensive and weight against the cost to cleaning up plastic that litters the oceans, price is but one factor.

Al Wahedi, gave no details in the price difference or how much it cost to make one plant-based bottle. We also have to consider the shelf life of these bottles. The plant-based containers have a much shorter shelf life than plastic bottles (An unopened plastic water bottle has a shelf life of two years), so if the plant-based bottles sit around, they will go to waste. What does this mean? Production will need to be faster, the consumer needs to be willing to spend more, and demand has to be high for these to work.

According to Bloomberg Green, Agthia currently sells 50 million cases, or about 1 billion liters (264,000 gallons), of water a year. All of them could use plant-based bottles if there’s enough demand and resin available.

The company wants to produce 5% of its bottles from plant-based sources by 2021, though it isn’t marketing them to the general public yet because the bottles require special handling for collection and decomposition.

Are we headed to a more sustainable future and a plastic-free world?

The Beet applauds this effort, even if it is early days in the supply chain. Any chance we get to eliminate plastic and lower our carbon footprint is a step in the right direction.

The post A Brand New Plant-Based Water Is Launching to Make Bottled Water More Sustainable appeared first on The Beet.

Once you’ve tried 21 days of eating a whole-food, predominantly vegan diet, you’re probably at an impasse as to what comes next. Do you keep going?. Revert to your old way of eating, or find something in between? And if you do want to eat some animal protein, will that reverse the health benefits of the changes your body has seen over the last three weeks? Or is there a way to be “mostly” plant-based and gain “most” of the healthy living advantages?

Hopefully, by day 21, you’re feeling energized, excited, and amazed at just how great you can feel eating only plant-based foods. Maybe you’re also feeling chuffed because you know you’ve just made an impact to counteract your carbon footprint over the past few weeks — since a vegan diet has the lowest carbon footprint--at 1.5 tons CO2e (Carbon Dioxide Equivalent) less than half that of meat-eaters’ footprint of 3.3  tonsCO2e annually.

The most important thing to keep in mind is that being “plant-based” follows a spectrum—how much or how little you do it is up to you and only you. In fact, studies show that you’ll still reap big benefits from even small changes. Just following a semi-vegetarian diet has been found to improve metabolic health markers, including weight, blood pressure, and reduce the risk of chronic diseases such as type 2 diabetes.

Maybe you’re proud of how much more you’ve been cooking at home rather than eating out—and your body (and budget) is grateful. Or that you’ve reduced your lifetime risk of heart disease, cancer and ALL forms of mortality. Whatever your reasons for going plant-based in the first place, remember them and recall them now. We’re here to show you that it’s not hard to continue this lifestyle—and it very much is a way of life—and we’ve got 10 helpful tips to continue your progress without overwhelming you.

1. Keep your favorite plant-based meals on repeat.

Did you love the sweet potato gnocchi? Found the creamy pasta and broccoli bake super easy and delicious? Bookmark those favorites, then make them again. Working in a few simple, tried-and-true recipes every week will take the guesswork out of that age-old question: What’s for dinner?

2. Write your personal plant-based manifesto.

Just as with any lifestyle change, it takes regular reminders to keep yourself on track. Make your mission front-and-center by writing out the top three (or more!) reasons why you’re pursuing a plant-based diet, then tape that list to your fridge. You’ll get a little memory-jog of why you’re making these habit shifts every time you look for something to eat.

3. Find your ideal ratio of plant-based foods

Even eating just one plant-based meal a day can have an impact on your health in terms of increased fiber and nutrient density from plant foods. Studies show that microbiome diversity increases by following a plant-based diet, thanks to higher fiber that leads to the production of short-chain fatty acids (SCFAs), which serve as fuel for the bacteria taking up residence in your colon.

But if you can’t go 100% plant-based, find the percentage that works for you. After all, you’ll still get some benefit from just one or two meals vegan meals per day. Find your ideal ratio of plant-based to animal-product foods but keep in mind that more plants equal better benefits. There are studies, quoted by T. Collin Campbell, that show a small amount of animal product will not tilt the microbiome back, so keep the animal products at a minimum, to see maximum health benefits. The goal is to keep your lifestyle manageable and sustainable for the long-term, so if that means still eating some cheese here or a burger there, then go for it—it’s not an all-or-nothing game.

4. Stick to plant-based snacks.

The realm of vegan snacks is growing exponentially every day, making it even easier for you to not fall into the trap of snack boredom (hummus and carrots…again?). Keep an eye out at your local health food store for the latest in fun snacks (think: coconut yogurt, lupini beans, vegan cheddar puffs) that’ll keep your interest piqued in following this lifestyle.

5. Plan to cook at least two to three times per week.

Another way to keep things manageable? Don’t cook every night. Double up on your favorite recipes, or stock up on a huge salad at the salad bar of your local natural foods store—getting an extra portion means you’ll have leftovers for lunch tomorrow. Or keep things even simpler with what we like to call “assembly meals” like avocado toast topped with tomatoes and balsamic, a can of lentil soup topped with sprouts and croutons, or other thrown-together meals that end up being super satisfying without requiring a ton of prep.

6. Use your oven to make healthy roast veggies to keep on hand. 

I make it a rule that whenever I pulling out one baking sheet, I pull out a second. If the oven’s on, why not use it! It doesn’t take much extra work to roast up a pan of chickpeas with garam masala spice, or broccoli with red chili flakes, or tofu doused in coconut aminos—all in addition to whatever else you were already baking.

7. Try a plant-based delivery meal service.

There are a ton of great vegan delivery options on the market right now—and heck, they’re convenient. Sign up for a trial run of Plantable, Purple Carrot, Green Chef, or the vegan options from Sun Basket. Sure, some can get a little pricey if you’re not careful, but the time you’ll save in prepping and cooking? Priceless.

8. Do just a little meal prep every Sunday. 

We’re not talking about setting aside four hours every Sunday to shop, chop and cook a week’s worth of meals. Instead, try to make one plant-based protein (like savory tempeh), one grain (such as brown rice or quinoa), and one sauce (try a kale pesto) that’ll get you through a few iterations of healthy plant-based weeknight dinners.

9. Make a fridge breakfast.

Overnight oats and chia pudding are the definition of plant-based fast food—and super healthy, to boot. Whip up a few jars of each the night before that you can tote to work on busy mornings or make up a big batch to portion out at home and then top with fresh berries, maple syrup, and other add-ons, depending on your morning mood.

10. Get your order down.

One of the toughest questions we get from newly-minted plant-eaters is what to do when dining out. Our best tip? Keep a running list of restaurants near you where you know you can get a great plant-based meal, then try to schedule that client dinner or family celebration at one of those establishments. But for those times when you don’t get to choose the location, it’s crucial that you get comfortable asking for substitutions or seeing if the chef can prepare a market vegetable plate, usually featuring a grain or starch, plus whatever veggies are on hand and some kind of sauce. Headed to the diner? Try to find one with a veggie burger, or just make do with a side salad and pasta with marinara.

The post Finished The 21-Day Challenge? What to Do on Day 22 and Beyond! appeared first on The Beet.

Women, Democrats, and non-whites are all reducing their meat consumption

The highlights: Almost one-third of women, non-whites, and Democrats all say they’re ditching the meat—at least partially. Meanwhile, the number one reason given for eating less meat is health and wellbeing. The second reason is to help the planet and because of the impact agricultural farming has on climate change.

Just how much meat they’re not eating isn’t clear. People say they are consuming smaller portions, making substitutes in favorite recipes, or finding other popular ways to avoid meat—such as eating meat alternatives. The full picture of who is eating less meat is below. The other notable aspect of the poll is that people over the age of 65 are among the largest population of “reducetarians” and people in the west and Democrats outnumber those in the middle of the country or Republicans.

Gallup goes on to explain:

Asked how often they eat meat—such as beef, chicken or pork—two in three U.S. adults say they eat it “frequently” (67%) while 23% say they eat meat “occasionally” and 7% “rarely” eat it. Just 3% report “never” eating meat. So the number of vegans isn’t rising but the number of “reducetarians” is on the upswing.

Certain groups are more likely than others to say they have eaten less meat:

• Women are about twice as likely as men to report having cut down on meat consumption.
• Non-whites report having reduced meat in their diets at a higher rate than whites.
• Midwesterners are less likely to be reducing their meat consumption than adults in other parts of the country.
• About one in four residents of cities and suburbs have reduced their meat consumption, while residents in rural areas are less likely to report having done so.

The survey found out that chicken is growing in popularity over beef and pork. 

Data from the U.S. Department of Agriculture found that pork and beef were the most popular meats for most of the last century, but chicken sharply gained in popularity over time, eventually becoming the top consumed meat in recent years. From a global perspective, the U.S. regularly ranks among the top countries for meat consumption.

Americans’ reports of eating less meat don’t necessarily mean vegetarianism is on the rise. In fact, Gallup’s latest reading on this found 5% of Americans consider themselves vegetarian, similar to the rate over the past 20 years.

The top reason for giving up meat is health concerns.

Gallup also asked Americans who refrain from eating meat—either by cutting back on their usual amount or by foregoing it completely—whether each of seven potential factors was “major” or “minor” reasons for avoiding meat.

The biggest factor in reducing meat consumption is health concerns—nine in 10 say it is a major (70%) or minor reason (20%) they are cutting back on meat.

Environmental concerns are the next most prominent factor leading to lowering one’s meat consumption. Seven in 10 say concerns about the environment are behind their avoidance of meat (49%  say it is a major reason, and 21% say it’s a minor one).

Other reasons for eating less meat: Food safety (43% major, 22% minor consideration) and animal welfare (41% major, 24% minor motivation).

Less common reasons for avoiding meat: Convenience due to other family members’ eating habits (16% say it’s a major reason, while 24% say it’s a minor reason) and that they see other people eating less, little or no meat (15% say it’s a major reason, 19% say it’s a minor reason).

Religious reasons were the least cited motivation for cutting back on meat consumption (12% say major, 17% say minor reason).

The post The Rise of “Reducetarians” Is Led by Women, Non-Whites, and Democrats appeared first on The Beet.

By her own declaration, she is eating plant-based at home. But then upon closer inspection of her well-analyzed social media posts over the last ten days, it was not clear whether she was truly eating plant-based or making the statement as a way of covering her well-known derrier for comments about climate change, and other controversial posts.

First KKW posts in front of a nearly empty fridge, to show off her new Skims line of shapewear, and the twitter storm is savage, with comments like:

So the fridge is empty, just like the rest of the house? Do y’all even live there girl?

and:

I see nothing in that fridge that reflects a family with 4 kids haha! I just cant relate. Sorry

and:

Yall eat air too?? coz I see no food in that fridge ma’am

Then, a few days after the nothing-but-milk fridge “reveal,” KKW comes back at her detractors to show her “actual” fridge. This one is a walk-in-closet style pantry with shelf after shelf of plant-based and fresh foods. And, again, out came the well-sharpened knives. Her caption explained that this is where she keeps the good stuff and that they are even going to far as to plant organic trees and grow their own vegetables.

My IG stories has a more in depth tour pic.twitter.com/VvYWou01QS

— Kim Kardashian (@KimKardashian) January 9, 2020

Kardashian West then took the time to explain that this is the family’s real fridge, the one with the healthy foods. Later she also showed her plant-based meals that included vegan tacos, and said: “You guys know I eat plant-based now.” She was, we can only assume, referring to an announcement back in April that she was following a plant-based diet at home. She wrote on Kourtney Kardashian’s Poosh website that the switch to plant-based eating was motivated by her getting a diagnosis of psoriatic arthritis. The flare-ups look raw, persistent, and painful.

Kardashian West is in amazing shape, as her own IG posts attest. So we’ll have what she’s having.

View this post on Instagram

A post shared by

What Is Psoriatic Arthritis?

Her pictures of psoriasis on Poosh and her IG stories just go to show that you never know what someone has to deal with–even under the makeup and fancy clothes. Celebrity or not, our heart goes out to anyone who has a chronic illness or condition like this one.

She has to deal with flare-ups of her psoriasis, an auto-immune condition that causes painful, itchy, raw and red raised skin rashes. It also carries a risk for painful bone-deep aches similar to rheumatoid arthritis symptoms. On the show, KUWTKs, she was tested for rheumatoid arthritis, lupus, and other related conditions. After some confusing false-positive results, her doctor was able to confirm that indeed hers was related to her psoriasis—something that has plagued her since she was 25 and that her mother Kris also has had to deal with.

Kardashian West tried tanning beds (which worked for her mother to soothe and abate some of the symptoms) but they just caused her flare-ups to itch more. So she turned to plant-based eating, for the most part. In story after story about people suffering from psoriasis, some people believe that going on a plant-based diet and avoiding processed foods helps put the autoimmune condition into remission. 

Dr. Michael Greger, founder of NutritionFacts.org and author of the bestseller How Not to Die and the sequel How Not to Diet, posts on his site that plant-based diets work to lower inflammation, and arthritis sufferers (he mentions rheumatoid specifically) are told to try eating plant-based to calm their symptoms. So KKW tried it. She hedges her bets by explaining that this is how she eats at home—so if anyone sees her pick up a sushi roll with tuna at Nobu, rest-assured, she covered her commitment.

View this post on Instagram

A post shared by

Whatever her level of plant-based eating, we here at The Beet say: Eating even partly plant-based is better than not. And trying to cope with a painful, immune-triggered condition such as psoriasis by eating healthier and choosing whole foods that are plant-based is always a good idea (since meat, dairy and processed foods can lead to inflammation). As for the milk in her fridge? We tried to see if it was plant-based but the picture was a little hard to read. If so, good job. If not, we highly recommend Oatly, Califia, and Blue Diamond Almond Milk. But there are many other good ones on the shelves (check out The Beet Meter for our faves) and as for the family’s going plant-based: Your kids won’t even know the difference.

The post Kim Kardashian West Eats Plant-Based to Help Alleviate Her Psoriatic Arthritis appeared first on The Beet.

1. Ellen Fisher @ellenfisher, a vegan mother who makes it look easy

Ellen Fisher has been vegan for over 14 years and is expecting her 4th baby soon. If you are looking for helpful tips and advice on vegan pregnancy or raising vegan children, Ellen will take you step-by-step. She lives an adventurous life in Maui and incorporates island-style food in her recipes. Follow her popular YouTube account where Ellen posts helpful videos like how to travel and eat vegan, what foods her 4-year-old vegan is loving, and trendy videos about her daily life in Hawaii.

View this post on Instagram

A post shared by

2. @sweetpotatosoul, a bubbly recipe developer who specializes in comfort food

Living in California, Jenné Claiborne is a newly vegan mother and makes meals everyone in the family will love. It’s no surprise her Instagram name is sweet potato soul, a lot of her dishes are made with sweet potatoes, like her stuffed sweet potatoes with faro and mushroom filling, sweet potato home fries, sweet potato falafel and many more. Jenné’s bubbly personality will make you watch her YouTube videos religiously. With 507k subscribers, she’ll help you avoid bloating, provide mothering advice, and teach you how to master the vegan meal plan like a pro.

View this post on Instagram

A post shared by

3. @pickuplimes, the queen of photogenic, easy vegan meals

Sadia Badiei, a master of photogenic photography and wholesome foods. She has a large vegan community on Instagram and YouTube with 2.16 million followers where she posts step-by-step recipe tutorials and videos on how to meal prep. You don’t need to a master chef to make her meals, Sadia cooks hearty vegan soups and simple protein-filled salads.. Aside from her food recipes, she makes delicious infused drinks like ginger, mint, and lemonade, and a warm and healing coconut matcha latte. Get your cooking supplies ready, you will want to make every single recipe.

View this post on Instagram

A post shared by

4. @the_buddhist_chef, your virtual vegan chef

Jean-Philippe Cyr is a vegan chef and author of The Buddhist Chef, which is a collection of his favorite recipes inspired by cuisines from all over the world. If you like his Instagram, you will be intrigued by his YouTube channel where he posts high energy videos that will make you want to cook every recipe. His recipes include lots of vegan proteins like seitan, tofu, chickpeas, and jackfruit. He has been featured on Canadian TV shows like ICI-Radio and talks about his journey with veganism, what he eats and how he feels.

View this post on Instagram

A post shared by

5. Roxy Pope and Ben Pook @sovegan, the vegan couple that cooks together.

Roxy Pope and Ben Pook are the vegan couple behind the @sovegan, with “fuss-free recipes”, and So Vegan in 5, the popular UK based vegan cookbook with over 100 super simple recipes. This couple makes drool-worthy recipes and many you can make for your guests, like spicy bbq cauliflower wings with vegan ranch dipping sauce, homemade gnocchi with warm pesto and fresh cherry tomatoes, and melt-in-your-mouth double chocolate brownies. 

View this post on Instagram

A post shared by

If you want to share your favorite vegan influencers with us, email info@thebeet.com or DM us on Instagram @thebeet, we would love to know who’s inspiring you!

The post The 5 Best Influencers We Are Most Inspired by Right Now appeared first on The Beet.