The meta-analysis, led by Germany-based diabetes researchers and published in the November 2023 issue of BMC Medicine, analyzed data from 37 studies that included, collectively, more than 500,000 participants over an average of 19 years. The goal was to identify links between diet and cardiometabolic health outcomes.

After adjusting for calorie intake, alcohol use, smoking, and other factors, the researchers found that replacing one daily portion of processed meat with whole grains correlated with a 36% lower risk of cardiovascular disease. Swapping in nuts for the processed meat was associated with a 27% reduction in CVD risk, while legumes were associated with a 23% reduction.

While the biggest gains were seen when swapping out processed meat, the researchers found that eating whole plant foods in lieu of red meat, dairy, and eggs also appeared to confer benefits. For instance, replacing a single serving of eggs with whole grains was associated with a 21% reduction in Type 2 diabetes risk. Replacing that same serving of eggs with nuts, meanwhile, translated to a 17% reduction in CVD, an 18% reduction in Type 2 diabetes, and a 15% reduction in all-cause mortality.

“Our findings suggest that a shift in diet from a high consumption of animal-based foods, especially red and processed meat, to plant-based foods (e.g., nuts, legumes, and whole grains) is associated with a lower risk of all-cause mortality, CVD, and T2D,” the authors concluded.

Every Portion Counts

The analysis adds to the growing body of evidence that even relatively modest shifts toward a healthy plant-based diet can pay dividends. A 2020 study found that eating just one additional daily serving of fruits and vegetables was associated with a 25% lower risk of Type 2 diabetes. Two 2021 studies found dose-response relationships between healthy plant-based dietary patterns and a reduction in CVD risk. Other studies have found the inverse to be true, as well, linking added servings of red and processed meat with incremental upticks in CVD and T2D risk.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post Every Bit Counts: New Study Shows Big Benefits for Swapping Out Even 1 Daily Serving of Meat, Eggs appeared first on Forks Over Knives.

What Are Olives, Anyhow?

With their hard pits surrounded by flesh, olives are actually stone fruits (drupes) like cherries and peaches. But the fruit similarity ends there. Olives have a low sugar content (only 3% to 6%) and high fat content (12% to 30%), while other stone fruits have almost no fat and up to 30% natural sugar content. Olives also contain oleuropein, a bitter compound that makes them inedible when fresh. Green or black, colossal or tiny, all olives must undergo a curing process to remove that bitterness and preserve them. Due to olives’ high fat content plus the salt needed to cure them, Forks Over Knives recommends consuming them in moderation.

Black, Green, Purple Olives: What’s the Difference?

As olives ripen, they turn from bright green to purple to black. Green olives are olives that have been harvested when they are fully mature but haven’t changed color. Black olives are completely ripe when harvested. Purple olives, including Greek kalamatas, are picked somewhere in between the unripe and fully ripe stages. When the olives are picked determines the texture and flavor they will have after curing. Most olives are interchangeable in recipes, but flavors will vary depending on the type you use. Here are the most common types of table olives (as opposed to olives pressed for oil).

Types of Olives

Do you prefer your olives mild and meaty? Buttery and soft? Bold and chewy? Tangy? Spicy? Big and tender, or small and intense? How olives taste depends on the type, where they were grown, and how they were flavored. But the biggest flavor factor comes from how olives are cured. Here’s a quick rundown of the three most common olive-curing methods along with their general flavor profiles.

Spanish or Lye Cured: Mild and Meaty

Castelvetrano, Manzanilla, Gordal (aka Queen), California Ripe, and Mission

Don’t be scared by the term “lye-cured”: Food-grade lye is a GRAS (Generally Recognized as Safe) additive that is used to quickly and efficiently extract olives’ bitter compounds. Lye curing yields firm olives that range from mild to sweet in flavor and are large enough to be stuffed and sliced. The process is sometimes called Spanish or Seville-style curing because it originated in Spain. Lye curing is used extensively outside Spain, including California, where the addition of an iron compound to black ripe olives makes and keeps turns ripe black olives absolutely jet black.

Brined: Buttery and Tender

Kalamata, Sicilian, Picholine, Niçoise, Gaeta, Manzanilla

Brined olives are soaked in a salt solution to draw out their bitter compounds and infuse them with flavor. They can be black, purple, or green and are plump, buttery, and juicy. Brined olives are also the ultimate olive for stuffing because of their size and firmness.

Dry-Cured or Oil-Cured: Robustly Salty and Chewy

Greek-style olives, Moroccan Beldi olives, French Nyons olives

Fresh black olives are first crushed or cracked, then packed in salt for a month or more to draw out moisture and bitterness. They’re then soaked and rinsed to remove excess salt, dried, and coated in olive oil—which is why they are often labeled as oil-cured olives. Dry-cured olives have a robust flavor and hearty texture that is enhanced when they’re tossed with herbs, spices, and citrus.

Olive Selection

Whether you’re grabbing a jar or helping yourself to items at the olive bar, look for olives that appear firm, not mushy, and are uniform in size. Opt for pitted olives if you want pretty slices.

How Long Are Olives Good For?

Olives from the olive bar should be refrigerated and consumed within a week of purchase. Jarred and canned olives will keep up to one year in the fridge as long as they remain submerged in brine. If your jar doesn’t have enough brine to cover the olives, top it up with a salt solution made by dissolving 1 tsp. salt into ½ cup hot water. (Allow it to cool before using.)

How to Use Olives in Your Favorite Dishes

Olives are easy to add to all kinds of foods: The trick is knowing how many to use so you don’t overdo it on salt, fat, or that intense olive taste. When you want to include them in a recipe, a good rule of thumb is to count 1 to 2 tablespoons of olives per serving.

The Best Way to Pit Olives

Place olives one by one on a cutting board. Set the flat side of a large chef’s knife on top of the olive. Tap on the knife with your fist to flatten the olive and loosen the pit from the flesh. Use your fingers to remove the pit from the cracked olive.

Olive Recipes to Try

Pizza, pasta, salads, spreads, and so much more—here are some of our favorite olive-laced dishes.

• Vegan Niçoise Salad Bowls
• Roasted Tomato, White Bean, and Olive Bruschetta
• Penne with Swiss Chard, Olives, and Currants
• Stuffed Poblano Chile Peppers
• Mediterranean Pepper and Squash Hash with Creamy Polenta
• Bean & Corn Enchiladas
• Sun-Dried Tomato and Caramelized-Onion Focaccia
• Greek Salad with Sun-Dried Tomato Tofu Feta
• Simple Vegan Pita Pizzas

The post All About Olives: Everything You Need to Know to Select, Store, and Use Them appeared first on Forks Over Knives.

Click below to jump to a specific recipe, and check out our tips for rolling up a wrap like a pro:

• Spicy Spinach Breakfast Burrito
• Holiday Leftovers Wrap
• Scrambled Tofu Burrito
• Kimchi Breakfast Burrito
• Lentil Breakfast Sausage Roll-Up
• Cauliflower Rancheros Burrito
• Chunky Chickpea Wrap
• Sweet Potato Berry Breakfast Wrap
• Spinach and Mushroom Roll-Up
• How to Roll Like a Pro

Spicy Spinach Breakfast Burrito

Sauté ½ cup chopped shallot in 1 tablespoon water until tender. Add 5 oz. frozen spinach, ¼ cup frozen corn kernels, and several drops of hot sauce. Cover and cook for 7 to 8 minutes. Roll in a 10-inch whole grain tortilla with ¼ cup cooked kidney beans and 2 tablespoons of prepared mango salsa.

Holiday Leftovers Wrap

Stir 2 tablespoons of prepared salsa into ½ cup mashed butternut squash or sweet potato. Roll in a 10-inch whole grain tortilla with ¼ cup cooked wild rice, ¼ cup chopped cooked Brussels sprouts (or other greens), and 1 tablespoon dried cranberries (or cranberry sauce!).

Scrambled Tofu Burrito 

In a microwave-safe bowl, mash ¼ cup firm silken tofu with ¼ teaspoon onion powder, ¼ teaspoon garlic powder, and a pinch of ground turmeric. Microwave 2 minutes, then spread tofu mixture in a line along the bottom third of an 8-inch whole grain tortilla. Top with 2 tablespoons of prepared salsa and 2 tablespoons cooked or canned (rinsed and drained) black beans. 

Kimchi Breakfast Burrito

Mash ½ cup drained, firm tofu with 2 tablespoons chopped scallion, 1 teaspoon soy sauce, ¼ teaspoon grated fresh ginger, and a shake of garlic powder. Roll in a 10-inch whole grain tortilla with ½ cup broccoli slaw, 4 pear slices, 1 tablespoon chopped peanuts, and 1 tablespoon kimchi.

Lentil Breakfast Sausage Roll-Up

In a saucepan combine ¾ cup cooked lentils, ¼ cup water, 1 teaspoon rubbed fresh sage, ½ teaspoon dried marjoram, and a pinch crushed red pepper; bring to simmering and cook, covered, 10 minutes. Spoon lentil mixture along the bottom third of an 8-inch whole grain tortilla. Top with roasted squash or other roasted vegetables. 

Cauliflower Rancheros Burrito

Combine ¾ cup small cauliflower florets, ½ cup diced tomato, ¼ cup sliced onion, and 1 teaspoon chili powder in a medium saucepan. Cook over medium-low 15 minutes or until the cauliflower is tender. Roll in an 8-inch whole grain tortilla with ¼ cup cooked brown rice and 3 tablespoons of prepared salsa.

Chunky Chickpea Wrap

Mash ½ cup cooked chickpeas with 1 tablespoon chopped scallion, 1 tablespoon chopped fresh cilantro, and 1 teaspoon lime juice. Roll in a 10-inch whole grain tortilla with ¼ cup grated carrot, ¼ cup diced avocado, and 2 tablespoons of prepared salsa. 

Sweet Potato Berry Breakfast Wrap

In a small bowl stir together ½ cup mashed sweet potato, ⅛ teaspoon ground cinnamon, ⅛ teaspoon ground ginger, ⅛ teaspoon ground nutmeg, and a pinch ground cloves. Microwave 1 minute. Let cool slightly, then spread mixture on an 8-inch whole grain tortilla. Top with ½ cup mixed berries. 

Spinach and Mushroom Roll-Up

In a skillet combine 2 cups quartered button mushrooms, ¼ cup sliced onion, and 3 tablespoons water; cook, covered, over medium 10 minutes or until mushrooms are tender. Arrange ⅓ cup baby spinach leaves in the center of an 8-inch whole grain tortilla; top with 3 thin tomato slices and mushroom mixture. Sprinkle with nutritional yeast. 

How to Roll Like a Pro

Do your wraps and burritos always seem to fall apart? Here are some tips for keeping things tidy. 

1. After softening and warming the tortilla in a dry skillet over medium heat, spread any smooth toppings (if using) over the entire tortilla, leaving a 1½-inch border.

2. Pile solid toppings on bottom half of tortilla, leaving a 2- to 3-inch fold-over flap area at the bottom.

3. Fold in tortilla sides and hold them in place with fingers.

4. Fold bottom flap up to secure folded-in sides.

5. Roll it up and enjoy!

The post 9 Vegan Breakfast Burritos and Wraps to Kickstart Your Day appeared first on Forks Over Knives.

Base Recipe: Roasted Delicata Rings

Preheat oven to 425°F. Trim off both ends of a medium delicata squash, then halve squash crosswise. Scoop out seeds and pulp, then slice the squash crosswise into 1-inch-thick rings—no peeling needed. Arrange squash rings on a parchment-lined baking sheet. If desired, sprinkle lightly with paprika, cumin, curry powder, or other favorite spice. Roast 30 minutes or until tender, turning once at the 15-minute mark. Top each ring with 2 to 3 tablespoons of desired topping (recipes below). If desired, broil or reheat at 350°F on baking sheet.

5 Topping Options

While your delicata rings are roasting in the oven, prepare one (or more!) of these flavorful toppers to complete the dish.

1. Harvest Stuffing

In a skillet sauté 1 cup sliced mushrooms, ½ cup finely chopped onion, and ½ cup chopped celery in 1 to 2 tablespoons vegetable broth until softened. Stir in 2 cups small dried whole grain bread cubes, ¼ cup dried cranberries, and enough vegetable broth to soften. Spoon over roasted squash rings and bake 15 minutes at 350°F.

2. Three Sisters Succotash

In a medium saucepan combine ¾ cup fresh or frozen corn kernels, ¾ cup cooked baby lima beans or butter beans, ¾ cup diced red bell pepper, ½ cup chopped onion, and ½ cup water; bring to simmering. In a bowl whisk together 1 tablespoon cornstarch and ¾ cup water; stir into succotash. Simmer 2 to 3 minutes or until sauce is thickened.

3. Bloody Mary Beans and Tomato

Whisk together 2 teaspoons lemon juice, 1 teaspoon prepared horseradish, and a dash cayenne pepper. Stir into a mix of 1½ cups chopped tomatoes; ¾ cup canned white beans, rinsed and drained; ⅓ cup sliced celery; and ⅓ cup chopped celery leaves. Serve at room temperature.

4. Roasted Grapes and Brussels Sprouts

Preheat oven to 425°F. On a large parchment-lined baking sheet arrange 8 oz. Brussels sprouts, trimmed and halved; 1 small red onion, quartered; and 1 cup halved seedless red grapes. Roast 15 to 20 minutes or until browned. Once roasted, slice Brussels sprouts and chop onion. Stir everything into 1 cup cooked wild rice blend with 2 teaspoons white balsamic vinegar

5. Orzotto and Kale

In a medium saucepan cook ½ cup whole grain orzo and 1 chopped large shallot in 1½ cups vegetable broth until all liquid is absorbed. Stir in 1½ cups thinly sliced fresh kale, ¼ cup chopped sun-dried tomatoes, and 1 teaspoon lemon zest. Cover and let stand until kale is wilted. Fold in 1 tablespoon nutritional yeast.

Looking for more healthy-cooking inspiration? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post How to Make Roasted Delicata Squash Rings, Plus 5 Tasty Toppings to Try appeared first on Forks Over Knives.

Brown Rice Is Not the Only Whole Grain Rice

Brown rice gets its color and its name from the brown bran coating that is left on the grains after (minimal) processing. It has become synonymous with whole grain rice, but not all whole grain rice is brown. Black, purple, and red rice are also unrefined rice varieties with bran layers that have been left intact.

Rice Grain Size

Rice comes in three grain sizes: short-grain, medium-grain, and long-grain. Short-grain rice is small, starchy, and even sticky (think: sushi rice). Long-grain rice varieties, like basmati, have a lower starch content and cook up light and fluffy. Medium-grain rice falls in-between short-grain and long-grain. It is less fluffy than long grain, less starchy than short grain, with a firm, slightly chewy texture.

Types of Whole Grain Rice

Now that you know about bran content and rice sizes, here are the different types of whole grain rice to choose from.

Brown Basmati Rice (Long Grain)

Basmati rice has long, thin grains that cook up dry, soft, and fluffy. It is native to the Indian subcontinent and remains the most popular rice in India. Brown basmati rice is also the obvious choice for Indian recipes, such as biryani. It also works well for soups, casseroles, and rice pilaf—anywhere you want rice to hold its shape and texture.

Best substitutes: Any other long-grain brown or whole grain rice

Brown Texmati Rice (Long Grain)

Texmati rice is a basmati hybrid grown in America that is tender and light with a toasty popcorn flavor. As the name implies, Texmati rice’s texture is similar to basmati, and it can be used interchangeably in any recipe that calls for basmati or long-grain brown rice.

Best substitutes: basmati rice, Carolina Gold rice (another American hybrid), or any other long-grain brown rice

Brown Jasmine Rice (Long Grain)

Super aromatic jasmine rice cooks up light and slightly firm. It’s the most popular rice in Thailand, where “new crop” jasmine rice is prized for its distinctive fragrance and taste. We specifically call for jasmine rice in our Oil-Free Tofu Fried Rice, but you shouldn’t reserve it solely for Asian dishes: Jasmine rice’s moist, tender texture makes it an excellent all-purpose rice option.

Best substitutes: any long- or medium-grain brown rice

Black ‘Forbidden’ Rice (Short, Medium, and Long Grain)

Black rice is an heirloom variety from China that contains anthocyanins, the same natural pigments that give eggplants their stunning black or purplish color. The grains have an earthy, robust, whole grain flavor that’s stronger than most other rice varieties. Try black rice in grain bowls, rice salads, and sushi rolls to add a splash of dramatic color.

Best substitutes: medium-grain brown rice or red rice

Red Rice (Short, Medium, and Long Grain)

Red rice is native to different regions around the world and can be short-, medium-, or long-grain, depending on where it is grown. Its ruddy-hued bran coating keeps the grains firm and distinct and gives them a nutty, slightly sweet flavor that is similar to wild rice. Try blending red rice with brown rice to add texture, or use it on its own in grain bowls, salads, pilafs, and soups.

Best substitutes: wild rice, Calrose brown rice, and black “forbidden” rice

Brown Sushi Rice (Short Grain)

High-starch sushi rice is extremely mild-flavored, soft and sticky. It is sometimes called Japanese rice and can be easily shaped for sushi. Use it to make sushi and in any recipe that calls for short-grain rice, including rice pudding and risotto.

Best substitutes: short-grain brown rice, black “forbidden” rice, and Calrose brown rice

Brown Arborio or Carnaroli Rice (Short Grain)

Arborio and Carnaroli are Italian rice varieties that are used for risotto. Their starchy, creamy texture when cooked also make them good for breakfast porridges and rice puddings.

Best substitutes: short-grain brown rice, brown sushi rice, and Calrose brown rice

Calrose Brown Rice (Medium Grain)

This ultimate all-purpose rice bridges the gap between fluffy long-grain and sticky short-grain varieties to be firm but creamy. Its mild flavor and creaminess make it a delicious option for risotto when brown arborio rice is unavailable.

Best substitutes: red rice, sprouted rice, sushi rice

Carolina Gold Rice (Long Grain)

This heirloom variety from South Carolina was reintroduced on the rice market by Anson Mills in 1998. It has an earthy fragrance and flavor that is highly sought after by chefs. If you can find it, try Carolina Gold rice in any recipe that calls for basmati or long-grain brown rice.

Best substitutes: brown basmati, Texmati rice

Black Sticky Rice (Long Grain)

Also called glutinous or sweet rice, sticky rice is a cultivar that is high in amylopectin, a plant starch that makes the grains stick together when cooked. Whole grain sticky rice is black or purple. Sticky rice is usually soaked and steamed before it’s added to sweet and savory recipes, but it can also be used to make risotto or rice pudding.

Best substitutes: short grain brown rice, sushi rice

Sprouted Brown Rice (Long or Short Grain)

Sprouted rice isn’t a specific rice varietal. Any type of brown rice can be allowed to germinate before it is dried to become sprouted rice. It has to be brown rice, though, as refined white rice won’t germinate. The sprouting process gives it a robust, hearty flavor while increasing the bioavailability of the grains’ nutrients. Use sprouted rice in recipes where rice texture and flavor are important.

Best substitutes: red rice, black “forbidden” rice, and Calrose brown rice

Whole Grain Rice Recipes

Enjoy the earthy goodness of whole grain rice in these healthy plant-based recipes from Forks Over Knives.

• Easy Purple Sticky Rice Pudding
• Sicilian Rice Balls with Mushrooms and Peas
• Layered Black Rice Salad
• Forbidden Rice Bowl with Quick-Pickled Cabbage
• Individual Broccoli and Wild Rice Casseroles
• Pomegranate Wild Rice Salad
• Stirred-not-Fried Wild Rice
• Wild Rice, Chickpea, and Cabbage Pilaf
• Ethiopian Wild Rice Pilaf
• Herbed Instant Pot Rice Pilaf
• Teriyaki Jackfruit and Rice Stacks
• Indian Brown Rice Pudding (Kheer)
• Brown Rice Breakfast Pudding
• Easy Vegan Sushi Recipes

The post The Ultimate Guide to Whole Grain Rice Varieties appeared first on Forks Over Knives.

What Is CKM Syndrome?

CKM syndrome is a systemic disorder characterized by reduced function in the kidneys, metabolism, and heart. By defining the syndrome, the AHA aims to highlight the interconnected nature of obesity, insulin resistance, chronic kidney disease, and cardiovascular disease; increase prevention; and encourage health care providers across different specialties to work together and embrace more holistic patient care approaches.

Two primary components of CKM are metabolic syndrome and chronic kidney disease. Characterized by abdominal obesity, high blood sugar, and hypertension, metabolic syndrome can lead to heart and blood vessel problems, making the development of cardiovascular disease subtypes such as coronary heart disease, cerebrovascular disease, peripheral artery disease, cardiac arrhythmias, and heart failure more likely. It can even lead to Type 2 diabetes, increasing the risk of developing kidney and vascular diseases.

Chronic kidney disease also raises the likelihood of heart and blood vessel problems. In fact, cardiovascular disease is the most common cause of death among chronic kidney disease patients. According to AHA’s advisory, just 10% of those with chronic kidney disease survive long enough to reach kidney failure. The authors noted that chronic kidney disease is a proinflammatory condition that, in addition to contributing to heart and blood vessel problems, can lead to complications like anemia and bone mineral metabolism issues that exacerbate cardiovascular disease. Meanwhile, heart problems, particularly heart failure, can contribute to chronic kidney disease. And issues with blood vessels, such as atherosclerosis, can affect kidney blood vessels, leading to resistant hypertension and kidney failure.

The Stages of CKM Syndrome

Recognizing that early detection represents an opportunity for intervention, the authors outlined the following five stages of CKM syndrome.

• Stage 0: In Stage 0 of CKM, a person is not overweight or obese and does not have chronic kidney disease, cardiovascular disease, metabolic risk factors, or impaired glucose tolerance. This stage is most common among young children, adolescents, and young adults. AHA recommends that school programs encourage healthy eating and physical activity to help reduce weight gain and improve heart health. For young adults, avoiding weight gain can reduce the likelihood of developing CKM syndrome risk factors, including metabolic syndrome and prediabetes or diabetes.
• Stage 1: Individuals are overweight or suffer from obesity, abdominal obesity, and/or dysfunctional adipose tissue without the presence of other metabolic risk factors or chronic kidney disease. They may also have impaired glucose tolerance or prediabetes.
• Stage 2: Conditions include hypertension, Type 2 diabetes, metabolic syndrome, and/or chronic kidney disease.
• Stage 3: This stage focuses on individuals who show signs of subclinical atherosclerotic cardiovascular disease (encompassing such conditions as coronary artery disease, peripheral artery disease, carotid artery disease, and aortic disease) or heart failure along with CKM syndrome risk factors or chronic kidney disease.
• Stage 4: This stage includes patients with clinical cardiovascular disease with excess body fat and other metabolic risk factors and/or chronic kidney disease. It is divided into two subgroups: 4a for those without kidney failure and 4b for those with kidney failure. Individuals may have previously suffered a stroke, heart attack, or heart failure.

“The main takeaway from my perspective is the fact that there really is no prevention; there’s only intervention,” says Columbus Batiste, MD, FACC, FSCAI, co-founder of Healthy Heart Nation. “Everyone is at risk for disease. The way [the AHA] characterized it was not ‘healthy and normal,’ and then stage one. [Instead] they say, ‘CKM Stage 0.’ I think that sets the tone.”

Still, Batiste says, “I would love for them to go a little bit more in-depth with a lot of the strong data we know about the benefits of a whole-food, plant-based diet.”

For example, a 2021 meta-analysis of nearly 100 studies found that diets focused on plant-based foods that limit consumption of refined cereals and starches are associated with a lower cardiovascular risk than diets that include mostly animal foods. Additionally, increasing your alkali intake by eating a diet rich in fruits and vegetables may help reduce urinary markers of kidney damage in stage 2 chronic kidney disease patients.

But diet is just one part of the equation: Batiste also emphasizes the critical role exercise plays in helping individuals reduce excess belly fat. The Centers for Disease Control and Prevention recommend adults aim for at least 150 minutes of exercise per week, or 30 minutes a day for five days a week.

“I always like to tell patients that it’s about lifestyle exercise,” Batiste says. “That means gardening, that means sweeping, it means vacuuming, it means climbing stairs. … Simple things actually add up to an awful lot, so a person doesn’t have to engage in hour-long brutal workouts to still glean the benefit of just basic, simple walking.”

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post What Is CKM Syndrome? American Heart Association Identifies New Condition That Links Heart Disease, Kidney Disease, Obesity appeared first on Forks Over Knives.

Inflammation is a protective response of the body to clear infections, repair tissues, and heal itself after injury. But when inflammation sticks around too long and becomes chronic, it can negatively impact your health. Read on for more information about inflammation and how dietary changes can help.

What Is Inflammation?

Inflammation is a protective response of the body to clear infections, repair tissues, and heal itself after injury. Signs of inflammation include redness and warmth from increased blood flow; swelling from increased blood vessel permeability; pain; and loss of function. A common example of inflammation occurs after spraining an ankle. When injured, the ankle may swell up and become red, warm, and painful. The inflammatory process is necessary for efficient healing and restoration of function.

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Types of Inflammation

Inflammation can be divided into two broad categories: acute and chronic. Acute inflammation is characterized by rapid onset and resolution, such as a sprained ankle or strep throat. For example, when you get strep throat, one of the first responses of the body is acute inflammation. Inflammatory mediators in the body promote increased blood flow and vessel permeability, which helps get specialized immune cells to the infection site. As the body clears the infection, the inflammation subsides.

Chronic inflammation is more persistent, lasting several weeks, months, or even years. Chronic inflammation can follow acute inflammation, such as when infections are difficult to clear, or it can develop slowly over time. This smoldering inflammatory process is what we see in many chronic diseases, such as atherosclerosis or some autoimmune conditions. If inflammation sticks around for too long, it can cause damage to the body, scarring of tissues, chronic pain, and overall dysfunction.

The Causes of Inflammation

Inflammation has a number of causes: infectious agents, such as bacteria, viruses, and parasites; tissue injury and damage; disease processes, such as autoimmune conditions; and toxins and pollutants, such as alcohol, tobacco products, medications, and air pollution.

What Does Inflammation Have to Do with Diet?

Inflammation is at the root of many chronic diseases, and diet plays an important role in this process. In a 2013 systematic review of 46 individual studies, German researchers looked at blood levels of an inflammation marker called C-reactive protein (CRP). CRP is often used by doctors to get a sense of inflammation levels in the body and to help determine the risk of cardiovascular problems, such as a heart attack. The researchers found that CRP was consistently elevated in meat-based “Western” patterns of eating and decreased in diets rich in fruits and vegetables. In a 2015 interventional study published in Complementary Therapies in Medicine, researchers put over 600 people on a whole-food, plant-based diet and saw CRP levels plummet, along with total cholesterol, blood pressure, and BMI.

Taken together, the studies suggest eating a healthy diet can reduce inflammation in the body. But the question remains: Does a plant-based diet directly reduce inflammation, or does eating plants just not inflame the body in the first place? The answer might be both. Whole plant foods are loaded with phytonutrients, many of which have anti-inflammatory properties and may help the body to heal more quickly and put the brakes on inflammation. However, plant-based diets also lack or are low in many inflammatory triggers. Animal products contain high amounts of fat, a likely cause of inflammation. However, plant foods are low in fat, so eating these foods doesn’t cause a huge inflammatory response. Plant-based diets are also lower in toxins such as industrial pollutants, which would otherwise cause damage to tissues in the body and trigger inflammation. Lastly, plant-based diets have a low bacterial load. Many bacteria produce toxins called lipopolysaccharides that get released when the bacterium dies. Animal products are a breeding ground for bacteria and their pro-inflammatory bacterial toxins. By choosing plants, we reduce the amount of bacteria, pollutants, and other pro-inflammatory components in our diet, and can, therefore, avoid the reactive inflammatory response that is so characteristic of animal-based foods.

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

This article was originally published on Nov. 27, 2018, and has been updated.

The post How to Reduce Inflammation with a Plant-Based Diet appeared first on Forks Over Knives.

Trying a Low-Carb Diet for Diabetes

In 2019, I was diagnosed with Type 2 diabetes. My doctor told me to eat a low-carb, high-protein diet, so I started doing Atkins, with a lot of meat and prepackaged foods.

At a routine eye exam a few months later, my eye doctor noticed that I had clumps of cholesterol in one eye. I was immediately sent to the hospital for a carotid artery scan, which found that the small artery on the left side of my face, eye, and brain was around 60% clogged with plaque buildup. I was scared! My doctor wanted to put me on a statin for cholesterol and metformin for diabetes. I knew there had to be a better way.

Swift Results on a WFPB Diet

I began researching different diets and found How to Prevent and Reverse Heart Disease by Caldwell Esselstyn, MD. I immediately adopted a whole-food, plant-based diet, free of oil. Within just five weeks, my total cholesterol dropped 60 points, from 290 to 230. Within six months it dropped to 184, and my A1C dropped from 7.1 to 5.9, all without medication—all from just changing what I was eating! I also lost 36 pounds.

Still Plant-Based and Thriving 5 Years Later

Since making the switch five years ago, I’ve maintained normal cholesterol levels and reversed Type 2 diabetes. At age 55, I feel the best I ever have! I also became certified in plant based nutrition and cooking to help others take control of their health with a WFPB way of eating. I am so grateful that now I can share my story and help educate others about the power of lifestyle medicine. I believe that it’s the solution for preventing and reversing many of the chronic diseases that we face today.

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post On a High-Carb Diet, I Reversed Type 2 Diabetes and High Cholesterol appeared first on Forks Over Knives.

The book, available on November 1, takes a deep dive into the intricate—and sometimes surprising—intersections between modern industrialized diets, chronic disease, and climate catastrophes. Pollard’s extensively researched work equips readers with the tools to not only make immediate changes in their dietary habits but also to analyze the conflicting claims around nutrition and climate change that often dominate news headlines.

“It’s a guidebook on the most attainable solutions that we have to the world’s most pressing problems,” says Pollard. “But it’s structured so that we understand how to discern what’s true and what’s not. The first section asks, what is science? What’s the scientific method? And how do we apply it critically to our everyday lives?”

To make things easy, Eating Does It provides readers with a checklist of steps to follow when determining whether a claim is accurate and trustworthy. Pollard’s conviction that science-backed decisions are paramount for healing our health and the environment is elaborated on in the bulk of the book’s chapters, which look at the impact of chronic disease and climate change in nine different regions around the world.

“These regions are suffering from chronic diseases that are actually [modifiable through diet],” Pollard says. “We’ve lost our way when it comes to the simple solutions for supporting our health. And it’s also not just about the food—it’s how you feel after you eat the food. You might feel better and be more prone to take a walk every day. And then before you know it, maybe you’ll be able to walk further, which would bring you to a park where you’d meet neighbors and make social connections, which is key for good health. When we start being intentional about what we put on our plates we can just watch the domino effect of good health fall from there.”

Our Bodies, Our Ecosystems

Pollard points to our modern food systems as the common denominator between the failing health of our bodies and of our planet. As she points out in the book, eating hamburgers uses 2.9 times more water, 2.5 times more energy, 13 times more fertilizer, and 1.4 times more pesticides than eating vegetarian foods.

“The amount of resources it takes to create any animal product is enormous,” says Pollard. “It takes 10 pounds of milk to make one pound of cheese. Think about all the water and the feed that was given to the cows to make that milk. The impact of having a simple cheese sandwich is huge. We could be feeding everybody on this earth with enough food if we didn’t give that food to animals.”

With so many climate catastrophes happening on a regular basis, Pollard hopes that Eating Does It can act as a beacon of hope for those who are struggling to stay optimistic in the face of such large-scale change.

“Hope is a key element to good health,” says Pollard. “We can’t accomplish anything without it. I recommend finding your why for going plant-based. For many of us, it’s helping the world, helping others, finding reasons to benefit beyond ourselves. That will keep us committed to a lifestyle that benefits the planet.”

Kathy Pollard’s 4 Food Rules

Change doesn’t happen overnight, which is why the last portion of Eating Does It includes an easily customizable menu of actions—both big and small—that you can take to better support your health and the environment. Regardless of which new practices you’re able to adopt, Pollard recommends keeping these core guidelines in mind when switching to a plant-based diet.

1. The more whole plants in your diet, the better.

Simple as that. Avoid processed foods as much as possible.

2. Don’t sweat the small stuff.

Sometimes you’ll go to a birthday party and have a cupcake, and that’s OK. Pollard emphasizes that your overall health is dependent on your everyday dietary pattern, not the small deviations.

3. Eat the rainbow.

The phytochemicals and antioxidants in colorful fruits and veggies protect you from toxins and disease. Try to eat many different colors of whole plant foods every day.

4. Eat as much WFPB food as you want.

On a whole-food, plant-based diet you can eat as much as you want as long as it has intact fiber. This means whole grains, beans, whole fruit, and veggies that haven’t been processed or extracted. This dietary lifestyle allows you to eat until you’re full without watching portion size because it’s so healthy.

While Pollard acknowledges that we can’t solve climate change through how we eat alone, she contends that this is a critical first step to pressure large industries to shift their production practices to more sustainable solutions. A plant-based diet can function as a springboard for greater change, both in our health and our environment.

“We don’t have to wait for policy to change,” says Pollard. “We don’t have to wait for infrastructure to be built. We have a lot to do in this world to reverse the course of climate change, but the most effective and immediate tool we have is right in front of us every time we sit down to eat.”

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post New Book ‘Eating Does It’ Highlights How Food Choices Can Cure Disease and Combat the Climate Crisis appeared first on Forks Over Knives.

Frightful Fruit Snacks

On a night where processed junk food reigns supreme, showcase nature’s candy with these clever and tasty fruit treats that will delight All Hallow’s Eve revelers.

Ghostly Bananas & Pumpkin Patch Clementines

Peel bananas and cut them crosswise about three-quarters of the way down to make a flat base. Using a dab of nut butter, stick three dairy-free chocolate chips onto each banana to make a ghostly face. For pumpkins, peel clementines and insert a short celery stick into the top to create the pumpkin stem.

Caramel Apple Monster Mouths

A frightfully fun twist on the classic candy apple, cut an apple into three or four wedges. Carve out a wedge-shaped slice in the center of each apple chunk (ensuring you don’t cut all the way through) and fill the cavity with our Raw Chocolate Caramel Dip. Place peanuts around the edges for teeth and a sliced strawberry for the tongue. Complete your munchy monsters with candy eyes or dairy-free chocolate chips (you can use more of the caramel dip as glue).

Spooky Watermelon

This fruity fiend comes from Carleigh Bodrug of PlantYou, and it works perfectly as a show-stopping centerpiece for your Halloween party table. Per Bodrug’s instructions:

1. Draw a jack-o’-lantern face on a medium sized watermelon. Slice the bottom off so it can sit flat, and then carve out the face using a sharp knife.
2. Remove the inner flesh of the watermelon using a spoon or melon baller. Mix the balled watermelon with blueberries, grapes, cantaloupe, or any other fruit you desire.
3. To serve, place watermelon on a large platter or cutting board, and arrange the fruit so that it starts inside the “mouth” and spews outward.

Very Scary Veggies

For some kids, the thought of eating veggies is akin to a horror movie. Make snack time more fun with these healthy Halloween treats that play into the spooky aesthetics of the season.

Celery Stick Frankensteins & Carrot Witch Fingers

While not everything in this spooky spread is compliant with a whole-food, plant-based diet, Chef Katie Simmons shared some excellent ideas from a vegan party platter she created for a Halloween gathering. Our favorites are the Frankenstein Celery Sticks and the Carrot Witch Fingers in the center of the shot, both of which come together in a flash. For the Celery Sticks, fill each stick with nut butter or hummus and top with a sliced black olive for the hair. Add raisins, chocolate chips, or dollops of black bean dip for the eyes. For the Witch Fingers, slice a horizontal sliver off the top of a baby carrot and use nut butter to attach a slivered almond as the fingernail. You can also carve lines into the carrot to make it look like knuckles! Surround them with an assortment of your favorite dips, baked chips, and other dippers for a suitably spooky WFPB platter.

Stuffed Mushroom Eyeballs

These haunting stuffed mushrooms are the perfect canapé to serve during a rewatch of the classic family Halloween film Hocus Pocus. Jacki Sobon of Vegan Yack Attack stuffs each mushroom cap with a savory tofu filling before using olives and sun-dried tomatoes to create the eyes. Bake them to tender perfection, and watch how quickly your little goblins gobble these up.

Jack-o’-Lantern Crudités

Hosting a Halloween party? Place a festive jack-o’-lantern crudités arrangement at the center of the table with a side of Vegan Ranch Dressing to delight your ghoulish guests. Carrots, celery, and cucumber slices work perfectly for this easy and adorable appetizer.

Whole-Food Halloween Mains

Why stop with snacks? Keep the creepy concoctions coming with these delightful main dishes that are ideal for fueling hungry tummies before an evening of trick-or-treating.

Batty Bento Box

To decorate sushi rolls, use a sharp knife to cut bats and cats out of nori or mini orange bell peppers. Take a look at our collection of vegan sushi recipes to pick one that looks tasty, and then start decorating!

Spiderweb Soup

This great idea by Dreena Burton transforms any blended soup or dessert into a Halloween-themed dish. Create a web design using plant-based sour cream for savory dishes and vanilla bean whip for sweet ones. Fill a small sandwich bag with the sour cream or the vanilla whip, and cut off a small corner with scissors. Carefully pipe the white decoration onto your soup or pudding in concentric circles starting in the center. Insert a clean butter knife into the center circle. Drag it outwar to create a webbed effect. Do this a few times until your design is finished, wiping off the butter knife each time.

Pasta Brain Peppers

Neatly cut off the very top of bell peppers and seed and core each one. Using a sharp knife, cut out the jack-o’-lantern face. Fill with pasta and sauce of your choice, and bake at 350℉ for 25 to 30 minutes until the peppers are tender and the stuffing is slightly oozing out of the faces.

All Hail the Pumpkin King

Ditch those sugar-filled pumpkin spice lattes and celebrate the flavor of this special squash with a whole-food, plant-based recipe! When cooking with pumpkins, be sure to select a variety that’s bred for eating, such as small sugar pumpkins or pie pumpkins, because they have thick flesh and a low moisture content which makes them perfect to use in the kitchen. Whether you chop it up to stick in a stew or make your own pumpkin purée for a velvety dessert, there are tons of ways you can transform this classic Halloween decoration into a tasty treat. Check out our favorite pumpkin recipes to celebrate gorgeous gourd during its peak season:

• Fall Fruit Trifle with Pumpkin Gingerbread
• Pumpkin Ice Cream
• Pumpkin Seed Granola with Millet and Oats
• Or take a look at our full collection of vegan pumpkin recipes

The post Haunting but Healthy Halloween Treats appeared first on Forks Over Knives.