November 24, 2020 10:30 ET | Source: Allied Market Research

Portland, OR, Nov. 24, 2020 (GLOBE NEWSWIRE) -- As per the report published by Allied Market Research, the globalvegan cheese market was pegged at $1.23 billion in 2019, and anticipated to garner $4.42 billion by 2027, growing at a CAGR of 15.5% from 2021 to 2027.

Rise in purchasing power, increase in vegan population, changes in lifestyle and food habits, and surge in number of organized retailing outlets across the globe drive the growth of the global vegan cheese market. However, availability of healthier substitutes and lack of storage &transport facilities hamper the market growth. On the contrary, rapid growth of the retail sector is expected to create lucrative opportunities for the market players in the future.

In-depth analysis of the COVID-19 impact on theV Market@

Covid-19 scenario:

The global vegan cheese market is segmented on the basis of product, source, end use, and geography. Based on product, the market is divided into mozzarella, cheddar, pepper jack, parmesan, gouda, and others. The mozzarella segment dominated in 2019, contributing to nearly one-third of the total revenue. However, the parmesan segment is estimated to register the highest CAGR of 16.8% during the forecast period.

On the basis of source, the market is classified into soy milk, almond milk, rice milk, and others. The soy milk segment held the largest share in 2019, accounting for more than one-third of the market. However, the rice milk segment is estimated to manifest the highest CAGR of 16.4% during the forecast period.

Based on end use, the market is categorized into household, food industry, and foodservice industry. The household segment held the largest share in 2019, contributing to more than three-fifths of the market. However, the food industry segment is estimated to portray the highest CAGR of 17.0% during the forecast period.

The global vegan cheese market is analyzed across various regions such as North America, Europe, Asia-Pacific, and LAMEA. The market across Europe held the largest share in 2019, accounting for more than two-fifths of the market. However, the market across LAMEA is estimated to register the highest CAGR of 17.9% from 2021 to 2027.

The global vegan cheese market report includes an in-depth analysis of the major market players such as GreenSpace Brands, Bute Island Foods Ltd, Vtopian Artisan Cheeses, violifefoods.com,Gardener Cheese Company, Chicago Vegan Foods, Kite Hill, Tofutti Brands Inc., DAIYA FOODS INC., and Nush Foods

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Global vegan cheese market to reach $4.42 Billion by 2027: Allied Market Research - GlobeNewswire

Mike Tyson, the former heavyweight champion, is set to take on Roy Jones Jr in an exhibition match. A lot has changed since the last time Tyson stepped into the ring. However, he still remains one of the most intimidating figures in combat sports.

During his career, Tyson was not the tallest heavyweight around. He made up for the disadvantage and height with raw power that could knock his opponent out into another realm. Tyson always maintained an incredibly chiseled body and was a physical specimen to behold.

Read: Mike Tyson vs Roy Jones Jr: All rules and regulations explained

During his time away from the sport, Tyson ballooned up to over 300 pounds. However, recent pictures show him in incredible shape for a 54-year-old.

In a recent interview, Helwani asked Tyson how he was able to get back in shape. He said, At first you start to feel sorry for yourself. I look so big I look so fat. Then my wife said get on the treadmill for 15 minutes. Then the 15 minutes turned into two hours. Then I started dieting. Like normally when I fight I eat my Moose and Elk and stuff. But if Im just living my life, Im a vegan.

Iron continued, I dont eat no red meat or anything. I dont eat anything. Beans and rice.

Tyson looks in great shape for a person who has been training for just a few months now. However, his fight will not have the same feel due to the restrictions on it. Keeping the age of the two fighters in mind, the rules for the fight have been altered. This is to keep the boxers from absorbing any more damage than they have in their active careers.

It will be interesting to see how Tyson fares after a 15-year break.

What do you make of Mike Tysons transformation? Do you think he looks as good as he used to earlier on in his career? Let us know in the comments below.

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Mike Tyson Says Becoming Vegan Helped Him Cut down Weight from over 300 Pounds - EssentiallySports

According to the American Academy of Nutrition and Dietetics, well-planned vegan diets are healthy for people at all stages of life, including children and pregnant women.

"I recommend vegan or plant-based diets for anyone who wants to prevent or manage lifestyle diseases or who wants to optimize health," says Sujatha Rajaram, PhD, a professor with the Center for Nutrition, Healthy Lifestyle and Disease Prevention at Loma Linda University.

So if you're curious about going vegan, here's a 7-day meal plan as well as more information on what to know about the vegan diet both its benefits and downsides.

"B12 and vitamin D," are the most common nutritional deficiencies on a vegan diet, says Sharon Palmer, MSFS, RDN, who is a dietitian in private practice, author of "The Plant Powered Diet" and a vegan herself.

"The key to a healthy vegan diet is variety and balance," says Palmer. As a general rule, Palmer suggests the following foods to eat and drink on a vegan diet:

Eat often:

Eat in moderation:

Eat less often:

According to Palmer, here is an example of a healthy 7-day vegan meal plan. Adjust portion size to what best fits your daily caloric needs. A typical 2,000 calorie diet might include three full meals that are each 600 calories, and two snacks that are 100 calories each.

Day 1

Breakfast: Protein-rich, plant-based plain yogurt, such as those from Forager, Kite Hill and So Delicious, with berries and walnuts

Lunch: Tofu-kale-quinoa salad with vinaigrette

Dinner: Vegetable and chickpea stew with whole grain bread

Mid-morning snack: Fruit and nuts

Mid-afternoon snack: Vegetable-based smoothie, such as pumpkin or cucumber

Day 2

Breakfast: Whole-wheat toast with mashed avocado and tempeh slices

Lunch: Greek vegetable salad topped with white beans and vinaigrette

Dinner: Seitan vegetable stir-fry with brown rice

Mid-morning snack: Whole grain flatbread with nut butter

Mid-afternoon snack: Fruit slices with nuts

Day 3

Breakfast: Tofu scramble with spinach, tomato, and whole wheat bread

Lunch: Pasta cooked with bean, artichokes, kalamata olives, garlic, tomatoes, olive oil, and herbs

Dinner: Chana masala with brown rice

Mid-morning snack: Plant-based yogurt and fruit

Mid-afternoon snack: Fruit with nuts

Day 4

Breakfast: Whole-wheat toast with peanut butter, orange wedges

Lunch: Power bowl with quinoa, vegetables, edamame, and almonds

Dinner: Veggie burger with whole grain bun, lettuce, tomatoes, avocado, condiments

Mid-morning snack: Hummus with vegetables

Mid-afternoon snack: Fruit slices with nuts

Day 5

Breakfast: Protein-rich plant-based yogurt with banana and sliced almonds

Lunch: Vegetable chili with whole-grain crackers

Dinner: Vegan chickpea vegetable paella

Mid-morning snack: Fruit and nut smoothie

Mid-afternoon snack: Apple slices with tahini

Day 6

Breakfast: Breakfast burrito with corn tortilla, black beans, and sauted vegetables

Lunch: Greek pita with white beans and cucumber-tomato salad

Dinner: Thai tofu vegetable stir-fry with brown rice

Mid-morning snack: Peanut butter with banana

Mid-afternoon snack: Whole grain flatbread and pumpkin or sunflower seeds

Day 7

Breakfast: Steel-cut oats with fruit, plant-based milk, and walnuts

Lunch: Black bean tacos with a side of roasted broccoli

Dinner: Polenta topped with roasted eggplant, mushroom, beans, and red pepper ragout

Mid-morning snack: Fruit and nut butter smoothie

Mid-afternoon snack: Trail mix

While they may seem similar, there are some key differences between the terms vegan, vegetarian, and plant-based:

The vegan diet is actually based from vegetarianism, which became popular amongst a large percentage of Hindus during India's Vedic period (c. 1500 c. 500 BCE). Then in the 1940s, a modified version of the diet was created by a group of non-dairy vegetarians, and the term "vegan" was coined.

The main dietary difference between vegetarians and vegans is the latter eat no animal products, including dairy, eggs, honey, and gelatin. Many vegans also avoid animal products to take a stand against animal cruelty and exploitation.

Rajaram says that many studies show that vegan and plant-based eating can improve health. Major health benefits include:

Weight control: The types of foods that vegans eat, including fruits, vegetables, whole grains, nuts, seeds, and legumes, are high in fiber and health-protective phytonutrients. Rajaram says eating plant foods that are nutrient-dense can help increase satiety or fullness and can even lead to weight loss. A 2013 study found that a group following a vegan diet for 18 weeks lost about 9.5 pounds whereas the control group lost less than a pound. Research also shows that plant-based diets help prevent and help manage type 2 diabetes.

Lower cholesterol and blood pressure: If your cholesterol or blood pressure is too high, you may be at risk for heart disease . Studies show that a vegan diet could help. A 2017 review analyzed 49 studies comparing plant-based diets with omnivorous diets to test their effects on blood cholesterol. While vegetarian diets lowered total cholesterol, LDL, and HDL levels compared to omnivorous diets, those who followed vegan diets saw the greatest reduction in lipid levels. In addition, a 2020 analysis of studies found that plant-based diets lower blood pressure.

Longevity: All of the health benefits of a vegan diet, including weight control and lower cholesterol and blood pressure, also lead to a lower risk of dying from heart disease, according to a 2019 study. Research has also shown that vegan diets may even lead to a reduction in the risk of getting cancer.

"There are two ways that a vegan diet can be unhealthy," says Rajaram. "One way is by eating processed foods, like potato chips and soda. They are plant-based but are not 'whole foods,' which make up a healthy vegan diet. The second way a vegan diet can be unhealthy is to not get the appropriate nutrients your body needs, even if you're eating a whole-food-based vegan diet."

The best way to tackle these challenges is to work with a registered dietitian, says Rajaram, especially if you've never eaten a primarily plant-based diet.

Here are some ways Palmer helps clients incorporate important nutrients like B12 and vitamin D into their meal plans:

While people new to a vegan diet are often concerned about whether or not they'll get enough protein, Palmer says (and research confirms) that a well-planned vegan diet provides adequate protein.

"If you have severe food allergies, such as to soy, tree nuts, or gluten, you may have difficulty following a vegan diet," says Palmer. Similarly, she says, if you have digestive conditions that are triggered by high fiber consumption, you may have difficulty with a plant-based diet.

On a practical level, you may experience some difficulties making vegan food.

Yet finding vegan ingredients is easier than ever. "We're so lucky that today you can find vegan food alternatives, like veggie burgers, vegan butter, and plant-based milks, at your local supermarket," says Palmer. Many items require little or no cooking or additional preparation, she says.

For a family that doesn't embrace vegan eating, "try modifying family favorite recipes, like lasagna, or start meatless Mondays and make a veggie pizza," says Palmer. Not all of Palmer's family members are vegan, and sometimes they grill their own piece of fish or chicken to accompany plant-based foods.

Choosing a vegan diet is a great way to maximize your chances of leading a long and healthy life. Today you can often find vegan foods and alternatives at your local supermarket.

A great way to start is to try eating a healthy, fulfilling vegan diet for one week. Try following a vegan meal plan that offers plenty of plant proteins, whole grains, fruits, vegetables, beans, legumes, nuts, seeds, and fortified plant-based milk.

"If you're not ready to become a vegan, taking even small steps toward whole plant-food eating is beneficial," says Rajaram. "Even just deciding not to eat red or processed meat will help you begin to see more health benefits."

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Kickstart your week with this healthy vegan meal plan recommended by a registered dietician - Insider - INSIDER

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If family holidays inevitably mean a bit of drama for you under normal circumstances, then introducing your new diet into the equation may not make things any easier. Food is about so much more than sustenance among friends and family members. Food is linked to tradition. Food is a love language for many. Food is about heritage and pride and ancestors. Its about memories and bonds. You may not even quite realize this until its time for you to share a holiday with loved ones, and youre a new vegan. Sure, youve eaten at restaurants with these loved ones as a vegan. But that was different. Restaurants are impersonal, and those werent special days like Thanksgiving.

This holiday can bring complicated emotions and experiences for vegans, particularly new vegans. But even veteran vegans can tell you that the holiday is always a little bit prickly. Vegans dont get to just coast on through this day. They have to not only prepare desserts and side dishes but they also have to prepare responses for uncomfortable conversations and situations. But, just because youve made a personal choice about your lifestyle doesnt mean you shouldnt get to enjoy this holiday. Here are tips for enjoying Thanksgiving as a new vegan.

Source: Norman Zeb / Getty

Trying to make something that tastes like turkey but isnt turkey will leave you resenting your new diet. Plus, a lot of the fake stuff is made with more soy and chemicals than anyone should ingest in one sitting. The secret to enjoying veganism is to not try to replicate a carnivore diet through plant items. That will leave you feeling like youre missing out. Make good vegan dishes that were meant to be vegan.

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How To Enjoy Thanksgiving As A New Vegan - MadameNoire

This week, vegan influencer Tabitha Brown will be a star on Red Table Talk on Facebook Watch, a web series hosted by celebrities Will Smith and Jada Pinkett Smith, along with their children Willow and Jaden Smith and grandmother Adrienne Gammy Banfield-Jones. The Red Table Recipes: Cooking for the Holidays episode (which airs tomorrow at 9am PST on Facebook Watch) features a conversation about blended families between Jada, Willow, Gammy, and Will Smiths first wife, Sheree Zampino, before welcoming Brown (who herself is part of a blended family that includes Ty-Leah, her husband Chances daughter from a previous relationship) for a cooking portion.

In a clip, shared exclusively with VegNews, Brown shows the family how to prepare a vegan pot roast for the holidays using jackfruit as a meat substitute. That smells so good, Willow comments as Brown begins cooking the pot roast in a crockpot. What I like to do is cook this the night before, Brown said. You wake up in the middle of the night to go to the bathroom, honey, and the whole house smells good. Dont you go into that kitchen in the middle of the night [to eat] but if you do, thats your business.

In 2018, Jada Pinkett-Smith was inspired by vegan rapper Grey to add plant-based dishes to her Thanksgiving dinner. Her son Jaden has also been instrumental in helping people in need gain access to vegan food through his mobile concept I Love You Restaurant, which serves free vegan meals to homeless communities.

This holiday season, Brown has helped a number of celebrities learn about plant-based cooking including Steve Harvey (whom she showed how to make vegan meatloaf on his web series Steve on Watch) and Tiffany Haddish (whom she showed how to prepare her vegan carrot bacon recipe last week on the Ellen show).

Pleasesupportindependent veganmediaandgettheverybest innews,recipes,travel,beauty,products, andmore. Subscribe now to the worlds #1 plant-based magazine!

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Tabitha Brown Cooks Vegan Jackfruit Pot Roast on Red Table Talk with Jada Pinkett Smith - VegNews

Everyone knows that the best part of the holiday season (besides time with loved ones, of course) is dessert. Whether youre a die-hard pumpkin fiend, a classic apple lover, or a fan of ooey gooey pecan pie, were rounding up the best places to pick up a sliceor the whole piehere in Los Angeles for the holidays!

RELATED: Where to Pick up a Vegan Thanksgiving Feast in L.A.

Want even more vegan food, news, and lifestyle content? Subscribe to VegOut Magazine!

Kicking off the list strong, Cafe Gratitude has not one, not two, but three amazing pie options for this holiday season. As part of their Thanksgiving menu at each of their locations throughout Los Angeles, theyre offering a raw pumpkin pie, a raw chocolate coconut cream pie, and a classic apple pie.

When you want to have your pie, and ship it, tooErin McKennas Bakery is offering a delicious gluten-free, vegan, and kosher pumpkin pie this holiday season that can be shipped nationally. Perfect for those Zoom-givings many of us will be having.

As usual, Karma Baker has no shortage of options for indulgent goodies. This season, the LA vegan bakery staple is offering up a range of fruit, nut, chocolate, and pumpkin pies. No matter your craving or personal taste, youre covered with a delicious option.

Both savory and sweet, Veggie Grill has the start and end of your holiday feast in mindand everything in between. Were eyeing their individual turkey and shiitake mushroom pot pies and mini pumpkin pies from their spread. If that wasnt enough to convince you, $1 from every VG Pot Pie Feast order goes to Support + Feed. But, order quickly as this promo only runs one more day.

While not an entirely vegan bakery, Atticus is coming through with multiple options and sizes for all pie lovers. Feel like youre only eating a slice with the satisfaction of eating a whole pie with the vegan four-pack of mini pies (pictured below). Or, grab a large pie in one of their vegan and gluten-free options. The apple crumble blueberry and the sweet potato options are calling our names.

One of our favorite places for a grab-and-go holiday meal this season, Real Food Daily offers whole pies in pumpkin, apple, or pecan, covering all the classic favorites. But, if you want to get a little more fun with your holiday fixings, go for a slice of the pumpkin cheesecake.

Whoever decided to combine soft serve and pie is truly a genius, and were here for a maple pecan soft serve pie made with the queen of all dairy-free milks, oat milk. Pre-orders available for the holidays, or try your luck in the shop.

With a holiday menu that accommodates all the vegan and gluten-free sweet lovers of LA, Rising Hearts has six different whole pie options and even offers take-and-bake crust and pies for your holiday sweet needs.

With pie right in the business name, we knew wed be hard pressed to choose just one! Winston Pies has two locations in the city and offers a variety of pies in 11 or 5 sizes, many of which can be made vegan and gluten-free. We cant stop drooling over the mixed berry crumble, but the apple can be GFV as well.

Can you handle how cute the little maple leaves are on this cashew-based take on the pumpkin pie? While Thanksgiving pre-orders are full, you can still pick up a pie for the remainder of the holiday season this year, or Netflix and chill with a slice or two on any given Tuesday, we wont tell. Yvonnes offerings are also available at Joi Cafe.

Back with more soft serve goodness, Yoga-urt stocks a super indulgent chocolate bliss and peanut butter swirl soft serve pie to satisfy your sweet tooth. This one being just one of the many options available for any dessert enthusiast.

Who doesnt want holiday cheer in bulk? Costco carries a whopping 5lb accidentally vegan apple pie in their bakery section. Prices vary by location, but you can easily snag this monster pie for under $15.

Photo credit: @miss_anthrope_vegan on Instagram

When you want more than a slice, but less than the whole, Whole Foods comes through with a half pie option for us inbetweeners. Pictured here is a classic apple half-pie ready to be topped with a scoop of your favorite dairy-free ice cream.

Rounding out our grocery store aisle findssave room in your cart and your belly for the perfect slice of pie in these cooler months. Our favorite is the strawberry rhubarb vegan pie available by the slice, or the whole pie.

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Where to Pick up Vegan Thanksgiving Pies in Los Angeles - VegOut Media LLC

Mercer has unveiled its Racer Lux Alcantara, which stands out from the rest of Mercers footwear offerings due to the materials used to craft it. Alcantara is a completely vegan, synthetic material that is used to on the interiors of high-end car brands such as Porsche, Lamborghini, and Ferrari.

Alcantara can also be used as a more sustainable alternative to suede, which is what Amsterdam-based Mercer has done here. The Mercer Racer Lux Alcantara arrives in three tonal colorways: triple black, black and white, and white and grey.

In addition to the Alcantara upper, the sneakers boast a distinct 70s-inspired design, albeit with a slightly bulkier shape. Additionally, the Vibram sole unit guarantees a comfortable and stable ride.

Check out the sneaker above and head to Mercers site for more information.

The Mercer Racer Lux Alcantara is available to shop now via the link below.

To stay updated on everything happening in the sneaker world, follow @highsnobietysneakers on Instagram, check our sneaker release date calendar, and subscribe to our sneaker chatbot on Facebook to receive lightning-quick updates to your inbox.

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This (Vegan) Sneaker Is Made Using the Same Material as Ferraris - Highsnobiety

Gowri Shankar is taking the vegan cashmere substitute Weganool to brands like Louis Vuitton and Hugo Boss. And he is roping in farmers for its production

Earlier this week, the worlds first Vegan Fashion Library was unveiled in Los Angeles. Featuring an array of designer apparel and accessories in plant-derived wool, vegan silk and vegan leather, the launch proves yet again that the hunt for alternatives to animal-derived fabrics is going strong. Earlier this year, Japanese designer Yuima Nakazatos outing at the Paris Fashion Week featured boots embroidered with recycled silk yarn and stunning unit dresses with fabric processed from plant-derived Brewed Protein. Meanwhile, on home turf, wasteland shrubs are being used to make vegan wool.

Developed by Faborg, headquartered near Auroville, Weganool is silently making inroads in the fashion industry. The pandemic actually did well for us; weve seen nearly 400% rise in enquiries, says entrepreneur Gowri Shankar, who sees this intervention (derived from the wild flowering shrub calotropis) as a way to ease the industrys over-dependence on unsustainable practices. Promising a chemical-free and sustainable start-to-finish process and no greenwashing, he adds that people needed this time off in isolation to reconsider their lifestyle choices.

Weganools first commercial outing comes in German vegan kidswear brand Infantium Victorias fall/winter 2021 collection also showcased at Future Fabrics Expo in London this year that features delicate cape dresses and hoodies.

Shankar has over 15 years of experience in the fashion industry. He has worked with high-end brands like Chanel, Herms and Louis Vuitton, courtesy his association as a freelance merchandiser for Chennai-based embroidery atelier, Vastrakala. A profile he gave up in 2015 to start Faborg. The first thing I did was research different plants and their uses, says the 35-year-old, who came across Calotropis Gigantea and Calotropis Procera ayurvedic plants that grow in conditions otherwise considered too barren for agriculture. Shankar, who set up his first Weganool processing unit in 2017 after two years of research, says that rather than seeking certifications for organic farming, it made sense for him to alter present-day practices and make them sustainable. I maintain complete transparency. I send them samples to test, photographs from an electron microscope [to show the hollowness of the fibres], etc, he says, adding that he also encourages factory visits for first-hand verification.

Additionally, hailing from a family of weavers belonging to the Devanga community, Shankar has seen age-old weaving methods being replaced by the use of harmful chemicals. Which is why he went on to co-found Natural Dye House in Tirupur in 2018. He is also working on his brand of natural repellent, Arka (made from a byproduct of Weganool production), and has convinced close to 70 farmers in Tamil Nadu, Kerala, Karnataka and Andhra Pradesh to make the switch from chemical pesticides.

A lot of farmer communities in Brazil, for example, have shown interest in collaborating with us [for Weganool and Arka]. The model can be replicated anywhere along the equatorial belt, where you have ample sunlight, he elaborates. The final product is insulative and anti-microbial, and uses a blend of 70% organic cotton and 30% Weganool. Shankar is now in talks with brands like H&M, Marc OPolo, Hugo Boss and Louis Vuitton to develop collections. While this mix is the current favourite, the company is looking at experimenting with blends and spinning techniques. What sets calotropis fibres apart from other vegan alternatives such as coconut or hemp is that it is hollow inside, similar to alpaca wool protein fibres. This makes it as good as cashmere, he says, adding that the yarn can be spun on readily available cotton spinning equipment.

Something for the farmer

As of today, regions like Europe, Australia and the Americas make for the maximum enquiries fielded at Faborg. There is growing interest in Europe, Italy in particular, to find natural alternatives. The customer is more conscious today, says Michele Vencato of Isan Ai Mirai. The Italy-based textile agent who represents a number of global fibre and yarn manufacturers and links them to potential buyers connected with Faborg last year. Eager to find cashmere and alpaca wool substitutes, Vencato has taken Weganool to a number of brands in Europe to incorporate the material in their sustainable collections.

The drive to experiment and expand from knitted shoes to bringing more farmlands under calotropis cultivation is also on Shankars radar. He has already wrapped up a campaign with cashew farmers in and around Auroville and, with close to 30 acres dedicated to raising the plant around Auroville, he plans to introduce multi-crop farming. Most farmers dont work in the summer. Instead of sitting idle, they could grow calotropis along with their primary crops, and get busy with the collection and processing of fibres, he says, adding that growing the plant along the peripheries could function as a natural fence for their fields.

As far as raising funds, collaborating with others and potential investors go, Shankar would rather fly solo until he gets the right fit. Such investments usually come with riders but for us it is about how we can take our knowledge to everybody. Weve patented our processes so that big companies cant take advantage of it, he says, sharing that at best, Faborg will opt for crowdfunding. The priority isnt just about looking for someone to help us, but placing more faith in the farmers to support the project.

With the calotropis plant available in plenty, Shankar sees no reason why this model shouldnt pick up pace, especially when it comes to cultivating barren land. But will a system overhaul take time? Not more than 10 years, he concludes.

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From milkweed to wool in Auroville - The Hindu

Oct. 15, 2020, 9:17 PM UTC

The word "vegan" may conjure up images of celebrities downing $10 green juice after their Sunday morning yoga class. But the eating plan is much more than another buzzy diet trend. Lizzo is one of the most recent celebs to subscribe to the eating philosophy, not to lose weight or make a political statement, but because she said, "health is what happens on the inside."

And she's right. A vegan diet can be a smart choice for many people; one that can improve your health, prevent or help control a variety of health conditions and yes, it can help you lose weight if that's your goal.

What is a vegan diet exactly? Put simply, it is one where youre not eating animals or foods that come from animals (like eggs, milk, cheese or honey). And while it is restrictive in some ways (especially for those who rely heavily on animal products), it also opens up a world of possibilities when it comes to getting creative with nutrient-dense, plant-based foods.

According to the Academy of Nutrition and Dietetics, vegan eating can be a healthy diet for people of all ages (including children), pregnant and lactating women, and athletes.

The diet may help you:

Research found that compared to eating a low-fat diet, people eating a vegan diet lost more than three times as much weight after two years. Research also suggests that for people with type 2 diabetes, eating vegan may help them better manage their condition, as well as help boost mood and weight loss and lower cholesterol. And since you'll be cutting out foods that are linked to poor health when eaten in excess, like meat, butter and cheese, a vegan diet will promote your health overall.

Data also suggests people who eat vegan, on average, tend to have lower BMIs and be less likely to develop hypertension, type 2 diabetes, and metabolic syndrome compared to non-vegetarians and other types of vegetarians.

But to see those benefits, you need to eat foods that are minimally processed, since they tend to be the most nutrient-dense for the calories, said Gabrielle Turner-McGrievy, PhD, RD, associate professor in the department of Health Promotion, Education and Behavior in the Arnold School of Public Health at University of South Carolina (who studies the health benefits of vegan eating). You can do an unhealthy version of really any diet.

Done correctly, its beneficial for anyone, explained Amy Shapiro, MS, RD, CDN, founder and director of Real Nutrition in New York City. Eating vegan (if youre doing it the healthy way) can benefit people who have heart disease and/or high cholesterol and are looking to reduce the amount of saturated fats in their diets, Shapiro says. It can also help people control diabetes and lose weight, so its a good option for those looking to slim down.

Eating vegan (along with other types of plant-based diets) is also good for the planet. Farming animals for food is known to be one of the big contributors to greenhouse gas emissions that are contributing to climate change. And it can be friendly on your wallet, too, according to another study from Turner-McGrievy and her colleagues. Dried beans and rice are a lot less expensive than beef, she said.

If your plate is currently filled with meat, fish and eggs, start by eating vegan a few times a week. This can make the transition easier, by giving you time to experiment with vegan recipes and slowly shift your mindset to building a meal around plant-based foods.

As long as youre not eating animals or animal products, youre following a vegan diet. But just because a food is vegan doesnt mean its necessarily part of a healthy diet.

Candy, French fries and potato chips can all be vegan, but they also tend to be high in fat and low in fiber, which means they wont fill you up and youre more likely to eat more than a healthy portion, explained Shapiro. A lot of clients come to me who put on weight after going vegan because the quick and easy-to-grab foods arent always so healthy.

Focus on plants and whole foods, the less processed the better, Shapiro said. Get protein from nuts, seeds, beans and other legumes. Eat healthy fats, like avocado, olive oil, nuts and seeds. When it comes to carbohydrates, choose nutrient-dense ones, like whole grains, potatoes, legumes and fresh fruits. Try non-dairy milks and yogurts. And definitely do eat lots of vegetables.

For packaged foods: check the label for ingredients you recognize and can pronounce, Shapiro said.

What a day on a vegan diet may look like:

Wondering what your plate may look like when following a vegan diet? Shapiro broke it down:

Breakfast: Oatmeal with chia seeds, blueberries and cinnamon

Lunch: Large salad of mixed greens, olives, a variety of vegetables, edamame and hemp seeds

Snack: 1/2 cup coconut yogurt mixed with cashews and goji berries

Dinner: Lentil based pasta, tossed with vegan pesto, spinach, broccoli and peas

Dessert: Small scoop vegan ice cream like those made by Daily Harvest or Van Lehwen

The only vitamin youre really missing out on is vitamin B12, which is only found in animals, Shapiro explained. Do consider a supplement, she said.

Other vitamins that you might not be getting enough are iron (plants have iron, but our bodies dont absorb it as well as the type found in animal sources) and zinc (which is found in some, but not all vegetables). Dairy products (which are not vegan) tend to be good sources of calcium and vitamin D, but many dairy alternatives (like nut milks and coconut yogurts) are fortified with these nutrients.

Done right focusing on whole and minimally processed, nutrient-dense foods a vegan diet offers a lot of health benefits for people of all ages and lifestyles. Educate yourself, however, before you start. Consider talking to a dietitian, reading books, stocking your pantry, taking a vegan cooking class or watching some Youtube videos. And as always, start with your doctor, who will be able to recommend the best eating plan for you.

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Is a vegan diet right for you? Heres everything you need to know - TODAY

The vegan diet is abundant in nutrients, but given the demanding world we live in, we can all benefit from some expert nutrition advice. To keep ourselves in balance, we look to the Instagram accounts and websites of vegan nutritionists and registered dietitians. These individuals keep us motivated to stay on track with their informational posts, satisfying recipes, and relatable captions. Here are nine vegan nutrition experts to start following today.

1. Tracye McQuirter, MPHI truly believe that being vegan is all about practicing love, freedom, and joynot deprivation, Tracye McQuirter (@byanygreens) says. Her work as a public health nutritionist and a proud vegan trailblazer clearly reflects that belief. As a 30-year vegan, McQuirter has dedicated herself to making veganism a positive and inclusive space for communities of color. Empowering and supporting the Black community to embrace a healthy vegan lifestyle is central to her mission, which is why she started the 10,000 Black Vegan Women Movement, a program equipped with nutritious meal-prep tips, wholesome recipes, and grocery shopping lists.

2. Taylor Wolfram, MS, RDN, LDNTaylor Wolfram is an inspiring embodiment of an anti-diet, anti-racist, and ethical vegan dietitian. Her work is centered on shunning diet culture, fighting back on the toxic narratives that perpetuate fatphobia and unhealthy relationships with food, and educating the public about fallacies on veganism and eating disorders. Wolframs core message? Advocacy and activism requires us to have a healthy relationship with ourselves so we can dedicate our best to the causes we are fighting for. Her Instagram (@taylorwolframrd) combines positive affirmations with enticing food photos while her website offers a deeper education on anti-racism, anti-diet, and body liberation resources.

3. Radhi Devlukia Shetty, AHC Radhi Devlukia-Shettys bubbly personality and fun dances in her kitchen are bound to bring joy to your days. While she has a degree in Nutrition and Dietetics, she sought out a more holistic approach to wellness and later earned a degree in Ayurvedic Health Counselling. The Instagrammer (@radhidevlukia) uses the sacred knowledge of Ayurveda and her love for Indian cuisine to create recipes that bring Western and Eastern cuisines into one harmonious, mouthwatering meal. In addition to food, her content includes words of wisdom on mindful, conscious living.

4. Jennifer Rodriguez, RDNJennifer Rodriguez is a bilingual registered dietitian based in the Dallas-Fort Worth metroplex. Her private practiceFood is Vidaoffers nutrition consultation and food photography services. She embraces the concepts of food nourishing our souls, bringing communities together, and staying true to ones cultural roots. Follow her Instagram (@foodisvida) for vibrant vegan photography and delicious plant-based adventures!

5. Grace Pascale, MS, RDNGrace Pascale is all about living with intention. She focuses her work on encouraging a healthy attitude toward ones body image, abolishing the good and bad food labels, and communicating evidence-based nutrition science in a manner easily accessible to all. If you enjoy What I Eat in a Day videos for endless recipe ideas, her YouTube channel has plenty of them. On Instagram (@babybychickpeas), expect day-in-the-life-style photos including meals, homelife, and her adorable vegan daughter.

6. Dahlia Marin, RDN and James Marin, RDN, EN This dynamic duo specializes in plant-based integrative medical nutrition. They co-founded the Institute of Plant Based Medicine (IOBPM)an organization that implements a multi-specialty approach combining plant-based nutrition with evidence-based medicine to prevent, treat, and/or reverse disease. Follow this vegan power couple on Instagram (@marriedtohealth) for vegan nutrition tips, recipes for kids and adults, safe DIY household cleaning products, and sustainable home hacks.

7. Catherine Perez, MS, RDCatherine Perez will get anyone on the bowl food bandwagon. Her satiating vegan recipes are packed with delicious lentil stews, beans, whole grains, and good-for-you greens. Along with mouthwatering food photos, she offers wellness tips, cooking classes, and accessible vegan grocery lists on her website and Instagram account (@plantbasedrd). Perezs mission is to showcase the delightful ways of living as a vegan and to educate those around her to make their own decisions at their own pace. If you need to baby-step your way toward healthier eating, Perez will hold your hand the entire time.

8. Emily Fitzgerald, APD Emily Fitzgerald is a vegan Accredited Practicing Dietitian based out of Australia. In addition to food, smoothie, and latte recipes, her Instagram (@thevegetitian) posts include nutrition comparisons, accessible plant-based sources of key nutrients, recommended reads for plant-based nutrition, and sustainability tips in the kitchen. Want more? Book a one-on-one virtual consultation with her through the plant-based dietitian coalition, PB Nutrition.

9. Alexandra Caspero, MA, RDN and Whitney English, MS, RDThese powerful moms are helping fellow parents navigate the misinformation around raising vegan kids. Backed by scientific research, their Plant-Based Juniors company offers a positive, inclusive, and open-minded space for parents of different dietary preferences. Their website and Instagram (@plantbasedjuniors) include resources for pregnant moms and new moms with picky eaters. Give them a follow to receive healthy recipes, supplement advice, feeding tips, simple swaps, and plenty of advice to feel less overwhelmed as a parent and more at ease with your growing childs health.

Shriya Swaminathan is a graduate student at the Washington University School of Medicine who is working on using alternatives to animal models to study kidney biology and disease.

Photo credit: Plantbasedrd

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Here Are 9 Vegan Nutritionists and Dietitians We're Following - VegNews