Meet insulin: your body’s growth‑directing hormone. Insulin is a major player in turning your food into the energy that keeps you going. How your cells respond to insulin is key not just to your athletic performance but to your overall health as well.

When your body struggles to let insulin do its job, that’s known as insulin resistance — a condition that impacts nearly a billion people. It’s one of the major driving forces in the development of type 2 diabetes, and it’s also associated with a number of other serious health conditions.

What’s not widely known, even in scientific circles, is that insulin resistance can be reversed.

In this article, we’ll unpack what insulin resistance is, why it matters, and how small, sustainable shifts — especially in your diet — can make a meaningful difference to your long-term health.

What Is Insulin Resistance?

First, let’s talk about insulin itself. It’s a hormone that regulates your blood glucose (sugar) levels. Think of insulin as a key that opens your cells to receive glucose from your bloodstream. That’s important for both sides of the transaction, keeping your blood sugar from getting dangerously high and supplying your cells with the energy they need.

Insulin resistance is a metabolic condition in which your body is less able to respond to insulin. Imagine something blocking up the keyholes so insulin can’t open your cells to receive glucose. Two bad things happen: your cells are deprived of energy, and your blood glucose levels become elevated.

There are a bunch of factors that can contribute to insulin resistance: genetic predisposition, obesity (particularly the accumulation of fat around your internal organs), chronic inflammation, a sedentary lifestyle, and diet.

Signs and Symptoms of Insulin Resistance

Common signs of insulin resistance include fatigue, increased hunger (especially for carbs), belly fat, frequent urination, skin tags, darkened patches of skin (especially around the neck or armpits), and brain fog. High blood pressure and abnormal cholesterol levels may also appear in blood work before other symptoms appear.

But insulin resistance usually starts symptomless. The first time many people find out they have this condition is when they’re diagnosed with type 2 diabetes or prediabetes. That’s one reason regular health check-ups and routine blood tests can be important, especially if you have risk factors like leading a sedentary lifestyle, being overweight, or having an existing chronic health condition.

How Is Insulin Resistance Diagnosed?

Several blood tests can detect early warning signs and can help you take action to prevent later complications. Some of the most common and useful include:

• Fasting blood glucose: This test measures blood sugar levels after an overnight fast. If your levels are high, that may indicate a problem with glucose regulation.
• HbA1c (hemoglobin A1c): This test shows your average blood sugar level over the past two to three months. If fasting blood glucose is a snapshot, HbA1c is more of a time-lapse movie.
• Fasting insulin: This test assesses how much insulin your body is producing. If it’s higher than normal, that could indicate that your pancreas is overproducing it to compensate for insulin resistance.
• HOMA-IR (homeostatic model assessment of insulin resistance): This calculation uses fasting glucose and insulin levels to estimate insulin resistance.
• Lipid panel and liver function: These tests offer additional insights, since insulin resistance often coexists with abnormal cholesterol levels and fatty liver disease.

Health Implications of Insulin Resistance

While insulin resistance is commonly associated with type 2 diabetes, it’s also involved in several other disease processes.

1. Type 2 Diabetes

The most well-known outcome of insulin resistance is type 2 diabetes, which is defined as having an A1c of 6.5% or more (while prediabetes is diagnosed at 5.7–6.5%). However, elevated blood sugar is a symptom, not the cause. It’s actually insulin resistance that raises blood sugar levels, because if sugar can’t get into the cells, where it’s needed, it tends to build up in the blood.

When blood sugar is high, the pancreas gets the message that there isn’t enough insulin, so it ramps up production. But it also tells your body, “Hey, stash this extra fuel as fat” — leading, over time, to obesity and, eventually, diabetes and cardiovascular disease. That fat makes your cells even less responsive to insulin, creating a negative feedback loop.

When your cells ignore insulin’s friendly knock on the door, your pancreas raises the volume, sending more insulin to do the same job.

Keep the cycle spinning long enough, and your overworked pancreas may sputter out, losing its ability to produce insulin at all, and leaving you dependent on injected insulin. This process can essentially compound type 2 diabetes (insulin resistance) by also giving you a form of type 1 diabetes (lack of endogenous insulin).

2. Cardiovascular Disease 

Insulin resistance can accelerate plaque buildup in arteries (that is, atherosclerosis), which fuels the development of heart disease and stroke. Too much insulin and high blood sugar also cause oxidative stress and chronic inflammation, damaging blood vessels and the heart.

This all contributes to high blood pressure, elevated triglycerides, low HDL (“good”) cholesterol, and increased LDL (“bad”) cholesterol.

3. Nonalcoholic Fatty Liver Disease (NAFLD)

Insulin resistance is a central driver of nonalcoholic fatty liver disease, a condition in which fat builds up in the liver. While alcohol consumption is a well-known cause of liver disease, NAFLD is named to distinguish this condition from liver damage caused by drinking. In NAFLD, poor insulin sensitivity, not alcohol, is the main culprit behind fat accumulation in the liver.

Over time, NAFLD can progress to NASH (nonalcoholic steatohepatitis, if you’d like to cultivate a collection of liver-based acronyms), fibrosis, and even cirrhosis.

NAFLD is closely tied to obesity and metabolic syndrome, both of which often stem from poor insulin sensitivity.

For more on NAFLD and other liver conditions, and how to protect yourself, check out our full article here.

4. Obesity and Metabolic Syndrome

Metabolic syndrome is a cluster of conditions including abdominal obesity, high blood pressure, high triglycerides, low HDL cholesterol, and high blood sugar.

Insulin resistance can contribute to obesity (especially visceral fat) and metabolic syndrome. And they can, in turn, worsen inflammation and promote insulin resistance. Together, these factors greatly increase the risk of both type 2 diabetes and cardiovascular disease.

5. Other Disorders

Insulin resistance can also lead to polycystic ovary syndrome (PCOS), cognitive decline, and sleep disorders.

Can Insulin Resistance Be Reversed?

In many cases, especially when caught early, lifestyle changes can significantly improve or even fully reverse insulin resistance. Your body has an incredible ability to heal and adapt when given the proper support.

There are several lifestyle strategies that you can use here, including diet, exercise, weight management, sleep hygiene, and stress management.

Improving Insulin Resistance Through Diet

For many decades, the mainstream dietary advice to diabetics has been to avoid carbohydrates of all kinds. The thinking goes like this: Diabetes is a disease of high blood sugar. Carbohydrates are made up of simple sugars. Therefore, it makes sense to reduce carbohydrate intake significantly to keep blood sugar low.

And sure enough, many people who check their blood sugar with a finger prick see a spike after eating carbs. It’s an understandable argument. But here’s the catch: As we’ve seen, high blood sugar isn’t the root cause — it’s a symptom. The real issue is that your body isn’t processing those carbohydrates properly. Due to insulin resistance, the glucose from your food gets stuck in your bloodstream instead of making its way into your muscle cells.

Cutting all carbohydrates is like “solving” a blocked toilet by not using it. Wouldn’t it be more effective to plunge the toilet to remove the blockage?

Proponents of a low-carb diet aren’t entirely off-base, however. They’re right that some carbohydrates can fuel insulin resistance; specifically, added sugars and refined carbohydrates that are not accompanied by fiber.

But some carbohydrates can be profoundly beneficial. Eating whole plant-based foods, which tend to be high in fiber, resistant starch, and other healthy carbs, is one way to unblock the insulin receptors in your muscle cells. A diet rich in whole, plant-based carbohydrate-rich foods (like beans, oats, fruits, and veggies) offers fiber-rich, anti-inflammatory benefits that help your body become more insulin sensitive.

A 2018 study explored whether adopting a low-fat, plant-based diet high in carbohydrates and fiber for 16 weeks would help overweight people lose weight and improve how their bodies handled insulin. Those on the plant-based diet lost weight, reduced body fat, and had better insulin sensitivity than those who kept their usual diet.

Although saturated fats and trans fats are linked to increased risk of insulin resistance, healthy fats can reduce inflammation and improve insulin resistance. These good fats, especially the omega-3 fatty acids, can calm inflammation in important areas like the brain (hypothalamus) and fat tissue, helping the body control hunger better and store fat safely, reducing problems linked to insulin resistance.

Monounsaturated fats, such as those found in avocados, almonds, and olive oil, can also fight insulin resistance.

Engage in Regular Physical Activity

When you exercise, you flip a metabolic switch that invites sugar out of the bloodstream and into working muscle. Each contraction summons GLUT‑4 transporters to the surface of your muscle cells, allowing glucose to flow in even when insulin levels are low or baseline insulin signaling is sluggish. And when insulin is present, the two pathways work together for an even bigger payoff.

The magic doesn’t stop when you cool down. Once the contraction‑driven glucose rush subsides, your muscles stay extra receptive to insulin for hours — and in many people, for a full day or longer — after a single workout.

String together these sessions, about 30 minutes of moderate‑intensity movement, three to five times a week, and that post‑exercise “afterglow” can deliver a lasting upgrade in insulin sensitivity and glycemic control.

Prioritize Quality Sleep

Sleep is another huge piece in the insulin sensitivity puzzle. We know that chronic sleep deficiency increases insulin resistance in women, especially postmenopausal women. Biomarkers of inflammation, such as C-reactive protein and serum amyloid A, are associated with poor sleep and glucose intolerance.

Another metabolic marker related to insulin resistance affected by sleep is GLP-1. This compound is having its moment in the sun, thanks to the popularity of weight loss and anti-diabetes drugs like Ozempic and Mounjaro that increase the activity of GLP-1 receptors.

Study after study shows us that adequate sleep is necessary for maintaining proper metabolic health. For more on the importance of sleep and the foods, tools, and practices proven to support good sleep, see our article here.

Manage Stress Effectively

Stress can also mess with your insulin sensitivity. When your body goes into fight-or-flight mode, stress hormones flood your bloodstream and tell your liver to dump glucose, making muscle and fat less responsive to insulin. All this is designed to help you run away from a tiger, but it wreaks havoc on your body in the long run.

Chronic exposure to stress ignites inflammation, derails lipid metabolism, injures pancreatic beta cells, and drives insulin resistance through several mechanisms. 

When you manage your stress effectively, you’re also improving your insulin sensitivity. Breathwork, yoga, laughter, or a nature walk dial down cortisol and let insulin signaling rebound.

Maintain a Healthy Weight

Weight gain is generally associated with deterioration in metabolic health. And among people who are overweight, weight loss improves insulin sensitivity.

A 2019 study found that overweight people who are insulin resistant can improve their health by losing even a small amount of weight. The researchers discovered that shrinking belly fat and fat cell size were key to better insulin use and heart health, more than overall weight loss. So, focusing on losing belly fat with a healthy diet can significantly improve insulin sensitivity.

Recipes to Combat Insulin Resistance

Ready for delicious meals that work with your metabolism? Dive into a creamy Green Dream Avocado Smoothie, a crunch‑packed Farmer’s Market Salad with Miso Peanut Dressing, and a cozy Quinoa, Bean, and Vegetable Soup — each crafted to tame post‑meal glucose swings with fiber‑rich greens, plant protein, and anti‑inflammatory flavor. Your taste buds stay happy while your blood sugar remains steady.

1. Green Dream Avocado Smoothie

Think of this glass as a mini spa treatment for your metabolism. Velvety avocado delivers healthy fats that slow digestion, while spinach packs magnesium, a mineral many people with insulin resistance are low on. Hemp seeds add plant protein and omega‑3s to keep cravings in check, and soy milk provides an extra protein boost (shown in studies to improve post‑meal glucose response). The sweetness? It comes mainly from applesauce and a hint of maple (optional), cushioned by all that fiber and fat so you won’t see a glucose roller‑coaster. Blend, sip, and enjoy steady energy that lasts well past breakfast.

2. Farmer’s Market Salad with Miso Peanut Dressing

Picture every color of the produce aisle tossed into one bowl: kale, purple cabbage, sunset‑orange carrots, and juicy bell peppers. That fiber rainbow feeds your gut microbes, producing compounds that enhance insulin sensitivity. Then there’s the dressing — fermented miso plus creamy peanut butter. Fermentation brings probiotic power; peanuts supply arginine, an amino acid linked to better vascular and metabolic health. Chili, lime, and fresh ginger wake up your palate while calming inflammation behind insulin resistance. Top it off with crispy miso‑chickpea‑tofu croutons, and you’ll have crunch, protein, and satisfaction in every bite.

3. Quinoa, Bean, and Vegetable Soup

This isn’t just soup; it’s a one‑pot powerhouse for taming insulin resistance. Quinoa and two kinds of beans join forces to deliver 21 grams of plant protein and a blockbuster dose of soluble fiber — the duo proven to flatten glucose curves. Slow‑simmered veggies release antioxidants that counter oxidative stress, while oregano, garlic, and red‑pepper flakes add anti‑inflammatory flair. Bonus: The resistant starch formed as the soup cools down (even briefly) further improves insulin response when you reheat it. Cozy, filling, and wallet‑friendly, this bowl keeps you warm today and helps your cells listen to insulin tomorrow.

Conclusion

Insulin resistance may begin quietly, but its ripple effects can be far-reaching and devastating. The good news is that insulin resistance is detectable and often reversible. With consistent and positive changes to diet and lifestyle, you can support your body’s natural ability to restore balance.

Read Next:

• Are Canned Foods Healthy? Examining Their Pros and Cons

The post Insulin Resistance Explained: Signs, Causes, and How To Turn It Around appeared first on Food Revolution Network.

I’m speaking, of course, about flatulence.

It’s not exactly a secret that some of our favorite and healthiest plant-based ingredients come with, shall we say, a chorus of side effects.

If you’ve experienced that “aromatic wind beneath your wings” feeling on a diet rich in fruits, veggies, whole grains, and legumes, don’t despair. You’re not alone, and it doesn’t mean you’re doing anything wrong.

Gas is a normal part of digestion, especially when you’re eating fibrous foods like whole fruits and vegetables. But that doesn’t mean it’s not sometimes uncomfortable, smelly, and potentially awkward in social situations.

So let’s explore how to minimize that gas and make eating and its aftermath a more comfortable and pleasant experience for you and everyone around you. We’ll identify potential causes of gas, reveal tips for reducing it, look at how to make foods easier to digest, and share a few plant-based recipes that should be easy on your digestion.

Why Do We Get Gas?

Being gassy doesn’t necessarily mean that anything’s wrong. Your digestive system produces gas because not all food gets fully digested in your small intestine. Some components, like dietary fiber and resistant starches (so named, I’m imagining, because they chant “Heck, no, we won’t go!” as they march through your digestive tract) make their way to your large intestine relatively intact.

And you get a lot more of these components on a plant-based diet of fruits, vegetables, whole grains, nuts, and seeds than on a diet of processed foods and foods of animal origin. (In fact, there is no fiber, and there is no resistant starch found in meat, dairy, eggs, bottled oils, or added sugar.)

Once these undigested carbohydrates arrive in your large intestines, they become food for your probiotic bacteria. As the gut microbes break down fiber and starch, they produce gas as a natural byproduct of the fermentation process. Think of it as your own private champagne cellar, where tiny bubbles build up enough “vintage” pressure (a fizzy bottle can hit 87 pounds per square inch!) to make you pop the cork at the least convenient moment. The “end product,” as it were, consists mostly of non-smelly gases like nitrogen, carbon dioxide, hydrogen, and oxygen. The odor, if any, comes from trace compounds that pack a punch far beyond their tiny parts-per-million presence. These include various sulfur compounds, ammonia, volatile fatty acids, and others. Some people’s gas also contains a bit of methane, which can make flatulence technically flammable.

(Weird side note: A friend once told me she tested this with her husband holding a lit match above the scene of the crime. He claimed a tiny flare shot up. I do not recommend trying this at home.)

The amounts and types of gas produced can vary greatly based on your microbiome and your diet, as well as your genetics. In general, you can expect that there might be some gas after eating fiber-heavy meals.

If you’re experiencing excessive gas, painful bloating, or changes in digestion, it could be the result of adding too much fiber too quickly. It might also be a symptom of a more serious disorder, such as IBS, food sensitivities, or a lack of digestive enzymes.

For more on digestive enzymes, including how they work and whether they’re worth taking as supplements, check out our full article here.

Gas can come not just from your gut bacteria fermenting the fiber and starches in your colon, but also from swallowed air (like when drinking carbonated beverages or eating too quickly).

The Difference Between Gas and Bloating

On a plant-based diet, you may experience both gas and bloating, especially if you’ve recently increased your fiber intake. By identifying which symptom you’re dealing with, you can take more targeted steps to feel better. Let’s look at the differences.

Gas is pretty self-explanatory: You’ve got gas, and you’re either passing it or struggling heroically to keep it in (think elevators, airplanes, church, and first dates). And it comes with a feeling of pressure in your gut that can be (temporarily) relieved with each expulsion.

Bloating, on the other hand, is the feeling of fullness, tightness, or pressure in your abdomen. It can happen with or without gas and might not always result in noticeable flatulence.

Some causes of bloating include:

• Slowed digestion or constipation, which causes food to sit longer than it should in your digestive tract
• Water retention, often related to hormonal changes or salty meals
• Food intolerances
• Poor gut motility, where your digestive muscles aren’t moving food along efficiently
• Overeating or eating too quickly, which can lead to feeling backed up

The Most Gas-Producing Foods on a Plant-Based Diet

Many healthy plant-based staples are known for causing gas, especially when you first increase your fiber intake by adding large quantities of these foods to your diet in a short time. That means you don’t need to cut these foods out entirely — instead, you can reduce them and increase your consumption slowly and incrementally. (You’ll find more strategies for keeping things calm in your tummy later in this article.)

Let’s look at the top “contrib-tooters” to gasiness.

1. Beans and Lentils

Legumes are rich in fiber and contain oligosaccharides, a type of carbohydrate that’s tough to digest, at least by your digestive system. Your gut bacteria happily ferment them, and that fermentation creates gas.

For more on legumes, see our article here.

2. Cruciferous Vegetables

Veggies like broccoli, cauliflower, cabbage, and Brussels sprouts are packed with fiber and sulfur-containing compounds. These can lead to gas and sometimes bloating, especially if you’re not accustomed to eating them regularly. And sulfur, which in medieval English was called brimstone and associated with the fiery torments of hell, can cause that particular “farty” aroma.

3. Whole Grains

Brown rice, oats, quinoa, whole wheat, and other whole grains contain fiber and resistant starch, which feed gut bacteria and produce gas as a byproduct.

4. High-FODMAP Foods

FODMAPs are a group of fermentable carbs found in many plant foods. (In case you find yourself on Jeopardy! and the category is Short-Chain Fatty Acids, the acronym stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. And don’t forget to give your answer in the form of a question!)

FODMAPs are generally health-promoting, since they feed your beneficial gut bacteria, but they can cause digestive symptoms in some people. High-FODMAP foods include legumes, nuts, wheat, dairy, certain fruits, as well as onions and garlic, which deserve their own category thanks to their unique contributions to your signature scent.

5. Onions and Garlic

These and other members of the allium family (like leeks, chives, and scallions) contain fructans, a type of fermentable carbohydrate that can cause gas and bloating, particularly in people with IBS or a sensitivity to FODMAPs. They also have a high sulfur content, which, as we’ve seen (or rather, smelled), can produce odoriferous gas.

For much more about alliums, including their amazing health benefits, you can check out our full article here.

How To Make Plant-Based Foods Easier To Digest

Most people find they don’t need to remove these foods from their diet to vanquish persistent, frequent, and smelly gas attacks. Here are several proven strategies to help your gut bacteria digest them more completely with fewer unwanted byproducts.

First, soak and rinse legumes and whole grains before cooking them. You can soak grains for a few hours or even overnight. Legumes can soak for 48 hours, as long as you pour off and replace the water every 12 hours to prevent the beans or lentils from fermenting in the bowl. Do a final rinse just before cooking.

Soaking and rinsing grains and legumes helps break down the alpha-oligosaccharides, which means your gut microbes have to do less digesting. That subdues the fermentation party, which means less tooting.

As an added benefit, soaking and rinsing can start the sprouting process and increase nutrient bioavailability.

You can also reduce flatulence by cooking grains and legumes for longer periods. Slow cooking and simmering can reduce the amount of undigested starch that reaches the large intestines.

For more on healthy, plant-based slow cooking, check out our article on The Joys and Benefits of Slow Cooking.

Another way to reduce flatulence is to add a strip of kombu to cooking legumes. Kombu, a type of sea vegetable in the kelp family, leaches an enzyme into the bean water that predigests some of the short-chain carbohydrates. It also tenderizes the skin of the beans, allowing some of their natural sugars to migrate into the cooking water.

Some spices, including cumin, fennel, and ginger, also act to reduce fermentation and gas production in the large intestines.

A fundamental strategy that I’ve already mentioned but which bears repeating is to introduce higher levels of fiber into your diet gradually. Dr. Will Bulsiewicz, author of The Fiber Fueled Cookbook (one of our Top 12 plant-based cookbooks), likens your digestion to a muscle that gets stronger with training.

You wouldn’t start weight training by trying to deadlift 250 pounds; you’d start with a light barbell and work your way up. Similarly, you can build up your gut’s capacity to handle and benefit from fiber and resistant starch by starting small and building up — resistant starch resistance training, if you like.

The Academy of Nutrition and Dietetics recommends not increasing total fiber intake by more than five grams each day until the desired intake is reached. For some people, increases should be spread over the course of weeks or even months. How much fiber should you aim for at the high end? At least 40 grams of fiber per day appears to be optimal.

In addition to what you eat and the amounts, how you eat is also important. Eating slowly and chewing thoroughly activates enzymes in your saliva that can jumpstart digestion in the mouth and esophagus, leaving less work for the bacteria in your colon.

Finally, adding probiotic and prebiotic foods into your diet can improve digestion over time by supporting the growth of colonies of beneficial bacteria.

Natural Remedies and Strategies To Reduce Gas

Beyond food, other remedies can help tame the toots.

Herbal teas (peppermint, ginger, chamomile, fennel, lemon balm, etc.)

A warm mug of herbal tea can do more than soothe your spirit — many herbs contain volatile oils that relax intestinal smooth muscle, speed gastric emptying, and let trapped bubbles escape upstream as a demure burp instead of migrating south.

Randomized trials and clinical reviews show that peppermint tea, in particular, cuts abdominal pain, bloating, and flatulence in people with functional gut disorders, with no serious side effects when taken as tea or enteric-coated capsules (which stay intact in the stomach so they can do their thing once they reach your intestines).

Chamomile, lemon balm, star anise, and fennel have weaker (but still positive) evidence and are considered safe for most people. Sip a cup about 20 minutes after the meal, and skip it only if you have reflux, since the same muscle-relaxing effect can sometimes loosen the upper esophageal sphincter and allow food that’s reached your stomach to pop back up into your food pipe.

Gentle movement or yoga after meals

Staying put after eating encourages gas to pool in the bends of the colon. A 2006 study found that patients who gently pedaled on a stationary bike in short five-minute sets cleared nearly twice as much gas as when they lay still. They also reported less bloating and abdominal distension.

Light walking, “wind-relieving” yoga poses, and seated torso twists work the same magic by using gravity and core muscle contractions to herd bubbles toward the rectum for an early exit. This doesn’t reduce flatulence, but enables you to deal with it quicker and with less discomfort.

Activated charcoal

Charcoal’s porous surface can adsorb gases and the odor-causing compounds that ride with them. (I had to look up “adsorb.” It means to attract and hold molecules of another substance on the surface only, as opposed to “absorb,” which is where the substance soaks into the interior, like water into a sponge.)

Charcoal binds other things, like medications and micronutrients, so reserve it for occasional heavy-bean nights, take it at least two hours away from prescriptions or supplements, and avoid long-term daily use.

Digestive enzyme supplements

If your digestive system feels overwhelmed by beans, crucifers, or other fiber-rich all-stars of a plant-based diet, digestive enzymes might be helpful. These supplements can provide your body with a boost of the very enzymes it needs to help break down tough-to-digest carbohydrates, proteins, and fats — before they cause bloating, gas, or discomfort.

While your body naturally produces digestive enzymes, some people don’t make enough, especially as we age, or during times of stress or chronic inflammation. That can mean more undigested food reaching your colon and more fermentation (read: more gas). Enzyme supplements help take the pressure off your digestive tract, easing the workload and making mealtimes more comfortable.

One of the most effective and well-studied enzymes for gas relief is alpha-galactosidase, the active ingredient in products like Beano®. It targets hard-to-digest sugars in beans and cruciferous vegetables, working in your small intestine to reduce fermentation before it even starts.

But for broader digestive support — including help with proteins, starches, fats, and fibers — you might want a more comprehensive enzyme blend. (At FRN, we like MassZymes by BIO Optimizers. You’ll find more info about their product, and a link to get an FRN member discount, in the Editor’s Note at the bottom of this article.)

For more on digestive enzymes, see our article here.

Limit consumption of carbonated beverages and sugar alcohols

Seltzers, sodas, and even some “sugar-free” sweet snacks can contribute to gas. The carbonation itself introduces air into the digestive system (as many class clowns discovered when a big swig of soda pop enabled them to burp the entire alphabet).

Sugar alcohols, common in sugar-free snacks, such as sorbitol and xylitol, ferment in the gut and can be hard to break down. Small amounts — like what’s found in chewing gum or mints — are unlikely to be a problem, but using sugar alcohols as a sweetener in desserts might not feel great to your tummy.

For the low-down on sugar alcohols and other sugar alternatives, we’ve got a comprehensive review here.

Mindfulness

Your gut and brain run on the same nerve highway: when you’re tense, digestion slows, gut sensitivity rises, and even normal amounts of gas can make you feel like a blown-up balloon about to meet a very sharp needle.

A 2002 study found that mindfulness-based stress reduction and acceptance-oriented cognitive-behavioral therapy, which incorporates mindful exposure, improved IBS symptom severity and quality of life. Daily five-minute breathing or body-scan sessions won’t eliminate gas production, but they can help dial down the discomfort and the urge to clench, allowing bubbles to pass easily and quietly.

Gas-Friendly Recipes To Support Digestion

Looking for plant-based meals that are gentle on digestion? These gas-friendly recipes are designed with your gut in mind, featuring ingredients and techniques that help reduce bloating and support comfort after eating. From fermented cabbage with carminative herbs to pressure-cooked beans and a soothing digestive juice, each dish brings flavor and function to your plate (or glass).

1. Homemade Green Cabbage Saurkraut

This Homemade Green Cabbage Sauerkraut isn’t just tangy and crunchy; it’s crafted to support better digestion. Made with green cabbage and a blend of fennel, caraway, and mustard seeds, this naturally fermented recipe delivers probiotics that help nourish your gut while the gas-inhibiting herbs work to reduce bloating and digestive discomfort. A forkful with meals can make a big difference in how you feel after eating.

2. Creamy Instant Pot Pinto Beans

If beans usually leave you feeling bloated, these Creamy Instant Pot Pinto Beans are a gut-friendly upgrade. Soaking and pressure cooking the beans helps break down gas-producing compounds, and cooking them with a strip of kombu (a digestive-supportive sea vegetable) enhances their tolerability even more. The recipe includes onion and garlic for depth of flavor, but they’re completely optional for those with sensitive stomachs or who don’t tolerate alliums well. With warming spices and tender beans, it’s a satisfying and soothing dish for any digestive system.

3. Digestive Wellness Juice

Packed with soothing and anti-inflammatory ingredients, this Digestive Wellness Juice is designed to calm the belly and support smooth digestion. Ingredients like fennel, ginger root, and pineapple are well known for their ability to relieve gas, reduce bloating, and support gut motility. Combined with kale, turmeric root, and lemon juice, this refreshing blend offers a daily dose of digestive wellness in every glass.

Conclusion

Gas on a plant-based diet is not uncommon, especially if you’ve recently made the switch or have started eating more fiber-rich foods. By experimenting with small changes, you can often reduce symptoms without giving up the foods you love.

The long-term benefits of eating more fiber — better digestion, a healthier gut microbiome, lower inflammation, and improved overall health — are well worth a little trial and error in the beginning. And many people find that once their gut adjusts, gas becomes much less frequent and less bothersome.

Tell us in the comments:

• Have you ever had to adjust your diet because of gas or bloating?
• What foods or tricks have helped you tame the toots?
• Any funny (or awkward!) stories you’d be brave enough to share?

Read Next:

• Plant-Based Protein: Best Sources & How Much You Actually Need

Featured Image: iStock.com / Aamulya

The post How to Prevent Gas on a Plant-Based Diet: Tips, Foods, and Recipes appeared first on Food Revolution Network.

By Ocean Robbins • Adapted from Ocean Robbins’ forthcoming book 31-Day Food Revolution (Grand Central Life & Style, February 5, 2019). Featured image source: https://downtoearthorganics.com.au. Originally published on: August 8, 2018.

Deep in your gut, 40 trillion chemists are hard at work helping you digest your meals, making essential nutrients you can’t produce on your own, protecting you from disease, and even shaping which parts of your DNA manifest and which remain dormant.

These talented creatures are fungi, bacteria, and other single-celled organisms. And they are a bigger part of who you are than you have probably ever imagined!

While your body includes about 22,000 human genes, it also hosts as many as two trillion microbial genes that are technically not “you,” but rather benevolent guests working in exquisite harmony with your body. Some of these microbes flourish on your skin, but the vast majority take up residence in your digestive tract.

Study of the microbiome — the community of microorganisms living inside your body — could well be the most compelling frontier of health science.

The digestive process breaks down food and beverage particles so that your body can absorb the nutrients it wants and excrete the rest. Trillions of organisms join in the effort.

These microbes also play a critical role in shaping your appetite, allergies, metabolism, and neurological function. In fact, scientists have found that gut bacteria produce neurotransmitters, such as serotonin, dopamine, and GABA, all of which play a key role in determining your mood.

Studies suggest that your gut microbiota may factor into your risk of developing neuropsychiatric illnesses like schizophrenia, ADHD, obsessive-compulsive disorder, and chronic fatigue syndrome.

In other words, the bacteria living in your gut have a huge impact on the way you feel.

Which One Are You Feeding?

There’s an often-told story, reportedly from Cherokee folklore, about a Cherokee elder who is teaching his grandson about life.

“A fight is going on inside me,” he says to the boy. “It’s a terrible fight between two wolves. One is evil — he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, lies, false pride, and ego.

The other is good — he is joy, peace, love, hope, serenity, humility, kindness, empathy, generosity, truth, and compassion. The same fight is going on inside you — and inside every other person, too.”

The grandson thinks for a minute and then asks, “Which wolf will win?”

The old Cherokee replies, “The one you feed.”

When it comes to the bacteria in your gut, every time you eat, you are feeding somebody. Unfortunately, the modern industrialized diet is all too often feeding the bad guys and, just as important, starving the good.

To put it simply, “bad” bacteria tend to feed on sugar and unhealthy fats (yes, I’m talking about you, junk food!). And the single most important nutrient that good bacteria need to thrive inside you is fiber.

When they have plenty of fiber, they can do their job — and your digestion, mental function, and even your mood reap the benefits.

It’s clear that fiber is critical to gut health. But less than 5% of Americans get the recommended 25 to 30 grams per day.

It’s estimated that our Paleolithic ancestors got an average of up to 100 grams per day. Compare that to the average Brit, who gets only 20 grams per day, and the average American, who gets even less — just 15.

Most of us are literally starving the good bacteria that would, if we only gave them the chance, be digesting our food and making the brain-boosting chemicals we need to thrive.

How to Nurture the Good Guys and Support Your Gut Health

We know that junk food, lack of fiber, glyphosate, antibiotics, and other toxins can compromise the bacteria upon which your digestion and brain health depend. Is there anything you can do about it?

Yes! There’s a lot you can do to nurture a healthy microbiome and to support a flourishing collection of beneficial bacteria in your digestive tract.

1) Don’t kill the good ones.

When you steer clear of unnecessary antibiotics, glyphosate, and environmental toxins, you help to create the conditions for microbial health. Organic food, anyone?

2) Don’t feed the bad ones.

A diverse population of health-promoting flora protects your gut from the less helpful strains. But not all flora are good for you. A diet high in sugar, unhealthy fat, and processed food can feed the very kinds of flora that will cause gas, discomfort, bloating, and chronic inflammation.

3) Feed the good ones.

Probiotics are the so-called “good” microorganisms inside your gastrointestinal tract. They aid in digestion and keep your tummy happy. Like all living things, probiotics must be fed in order to remain active and vibrant.

Prebiotics are the food that probiotics need to thrive. They’re a type of plant fiber that humans can’t digest and that take up residence inside your large intestine. The more of these prebiotics you feed to your probiotics, the more efficiently they’ll do good work inside you.

The simplest way to think of it is this: If you want to nurture good bacteria, eat lots of fiber. Whole plant foods — especially fruits, vegetables, legumes, and whole grains — have the most.

As New York Times personal health columnist Jane Brody writes, “People interested in fostering a health-promoting array of gut microorganisms should consider shifting from a diet heavily based on meats, carbohydrates, and processed foods to one that emphasizes plants.”

If your probiotic bacteria were in charge of the menu, they’d want abundant sources of prebiotic fibers like inulin and oligofructose, as well as pectin, beta-glucans, glucomannan, cellulose, lignin, and fructooligosaccharides (FOS). If you don’t know how to pronounce these names, don’t worry. Luckily, you don’t need a degree in biochemistry to eat good food.

Some top superfoods that provide an abundance of the best microbe-fueling nutrients include gum arabic (sap from the acacia tree, often sold as the supplement acacia fiber), chicory root, Jerusalem artichoke, baobab fruit, dandelion greens, garlic, leek, onion, asparagus, wheat bran, banana, jicama, apples, barley, oats, flaxseed, cocoa, burdock root, yacon root, and seaweed.

4) Eat the good ones.

The word probiotic comes from the Greek for “support of life.” The two main ways to consume probiotics are in dietary supplements and in fermented foods. Probiotics have been found to be helpful in treating irritable bowel syndrome, diarrhea, colitis, acne, and eczema.

But they don’t always work. A lot of people are taking probiotic supplements that are pretty much just a waste of money.

The challenge is that the vast majority of probiotic bacteria are active and effective in the lower portions of the gastrointestinal (GI) tract, but to get there, they must survive the corrosive and highly acidic environment of your stomach.

When are the odds the best — on an empty stomach, or with a meal?

Researchers attempted to settle this question with a study reported in the journal Beneficial Microbes in 2011. (Yes, although it may never rival People magazine for newsstand popularity, that really is the name of a journal!)

The team built a fake digestive tract with a fake stomach and intestines, but complete with real saliva and digestive enzymes, acid, bile, and other digestive fluids. They put probiotic capsules into this stomach “empty” and with a variety of foods, and tested how many survived the trip.

What did they find? Probiotic bacteria had the highest rates of survival when provided within 30 minutes before or simultaneously with a meal or beverage that contained some fat.

This makes sense. Consuming probiotics with food provides a buffering system for the bacteria, helping to ensure safe passage through the digestive tract. But consuming them after a large meal could slow everybody down, making bacteria more likely to die in the corrosive stomach environment before reaching their intended new home in the lower intestine. So right before, or with, a meal that includes some fat seems the best way to go.

Which Probiotic Supplements Are Best?

There are thousands of probiotic products on the market, with each company or retailer telling you theirs is best.

The factors I look at in evaluating a probiotic supplement are:

1. Price. No one likes to waste money.
2. CFUs (Colony-forming units). This is the total count of all the bacteria in the probiotic. There’s a huge range, with brands offering anywhere from 1 billion to 100 billion CFUs per dose. The bigger the number, the more beneficial bacteria you get.
3. Strains. The total number of different types of bacteria in each probiotic varies greatly. Diversity is good. Every expert has a favorite combination, but the reality is that we know very little about how the various strains interact with the human body. A broad spectrum of different kinds is likely to give you the best odds of success.
4. Expiration date. Some probiotic supplements get so old that the bacteria are literally dead by the time they reach the consumer. Check expiration dates.

One probiotic supplement that’s also a food is a coconut water kefir made by inner-ēco. It’s a naturally effervescent and mildly sweet refrigerated product that provides 50 billion CFUs per tablespoon. I often take a tablespoon with breakfast or dinner. It has the added benefit of being delicious.

What About Fermented Foods?

Fermentation helps to preserve food and creates beneficial enzymes, B vitamins, and numerous strains of probiotics.

Natural fermentation has been shown to preserve nutrients and to break some foods down to a more digestible form.

The most studied is kimchi, a traditional Korean food made from fermenting salted cabbage with a variety of vegetables and spices (sometimes salted shrimp or anchovy is included, as well).

In addition to, or perhaps in part because of, its probiotic properties, studies have shown that kimchi can help fight cancer, obesity, effects of aging, and constipation while contributing to your immune system, skin health, and brain health.

Other popular fermented foods include sauerkraut, yogurt (which can be made from cow, soy, coconut, or almond milk), kefir, miso, natto (made by boiling and fermenting soybeans with bacteria), beet kvass (a fermented beet drink), vinegar, and kombucha.

Some fermented foods are used in condiments, while others make a tasty snack or topping. Remember not to cook them if you want to preserve the probiotics.

Keep in mind that some probiotic kefirs and yogurts come loaded with added sugar. Even if there are beneficial bacteria in these probiotics, the sugar will feed “bad” bacteria already in your gut. Always check labels for sugar content.

If you want to do your own fermentation, I recommend finding a good book or website to guide you. A book to consider is Fermented Vegetables by Christopher and Kirsten Shockey.

Some people using homemade fermented foods are experiencing great benefits.

Like Emily Iaconelli, for example. At the age of 17, after growing up on the modern industrialized diet, Emily developed irritable bowel syndrome, migraines, and emergent arthritis. She suffered from massive bloating and chronic pain, and became resigned to a life of embarrassing pain and urgent bathroom runs.

After 20 years of misery, she joined a Food Revolution Network event I was hosting and decided to turn her kitchen upside down.

Emily began enjoying a whole-food, plant-powered diet that featured an abundance of fermented foods, such as kimchi, fermented vegetables, tempeh, homemade almond milk yogurt, and miso. Her fiber consumption went up dramatically, providing abundant nourishment for the probiotics now streaming into her body every day.

The journey was difficult. Emily had to squeeze in all her learning and food preparation while working full-time and raising a two-year-old daughter. But every step she took seemed to give her more energy and stamina, which fueled her actions as well as her determination.

Eventually, her irritable bowel syndrome, migraines, and emergent arthritis all disappeared. And her daughter, now five, loves to cook and has decided that her favorite food is… broccoli!

Listen to Your Gut

True gut instincts can provide an essential source of wisdom, clarity, and discernment. Does your gut tighten when you confront danger, or soften in the presence of an epiphany?

Whatever your relationship is with your gut, and however clearly it does or doesn’t speak to you, I’d like to invite you to consider a possibility.

What if you didn’t think of your gut as being yours alone? What if you conceived of it as being home, also, to trillions of microbes that can tell you what’s good for you or let you know when you’re hungry (because they are)?

When you’re in a symbiotic relationship with the community of critters inside you, you can feel pride in feeding the good ones. You can feel gratitude for how they help you digest food, secrete brain-boosting neurotransmitters, and protect you from harm. And you can feel it’s your responsibility to protect and work in harmony with them for your own ultimate well-being along with theirs.

Editor’s note: This article was adapted from Ocean Robbins’ forthcoming book, 31-Day Food Revolution: Heal Your Body, Feel Great, Transform Your World (Grand Central Life & Style, February 5, 2019). Order your advance copy here today!

Do you want even more practical tips on how to break free from a toxic food culture?

Grab your free breakfast recipes sample chapter today!

In his new book, Ocean Robbins – CEO and co-founder of Food Revolution Network – explains simple steps that you can take NOW to live your healthiest life.

Tell us in the comments:

• Does this help you understand gut health?

• What is your experience with healing your gut or keeping your gut happy?

Read Next:

• 10 spices to improve your digestion naturally and keep your gut happy 

The post Why Your Gut Health Is More Important Than You Probably Think appeared first on Food Revolution Network.

The challenge is, how do you program it to eat enough without overdoing it? Too little, and it starves. Too much, and its extra weight could be a liability in avoiding predators and other dangers.

Nature came up with a genius solution to this problem: hunger hormones.

These tiny chemical messengers are like the game’s code, running in the background to balance hunger, satiety, and energy storage. They’re the reason you feel ravenous when your body needs fuel and why you (ideally) stop eating when you’ve had enough food.

Sure, the science behind them is mind-blowingly complex, but the feelings they create are simple.

Hungry? Go eat.

Full? Stop. (Oh, and maybe pile on a little extra, just in case, because life’s unpredictable, right?)

In other words, hunger is your body’s way of signaling that it needs more energy and nutrients to function optimally. And while hunger feels like, well, just a feeling, it’s actually a complex interplay of hormonal signals, brain activity, and external influences that drive when, what, and how much you eat.

Your body relies on hunger hormones to regulate appetite and maintain energy balance. When they work well, you don’t have to think about how much or how often to eat — you consume the right amounts naturally.

Unfortunately, factors like poor sleep, chronic stress, ultra-processed foods, and erratic eating patterns can disrupt these signals, leading to persistent cravings, overeating, and difficulty managing weight.

In this article, I’ll explain the science of hunger, delve into the key hunger hormones, and discuss lifestyle strategies for regaining control over your appetite. Understanding and optimizing these internal signals can reduce cravings, maintain a healthy weight, and support long-term well-being.

What Are Hunger Hormones?

Hunger hormones are biochemical messengers that regulate the body’s appetite, satiety, and energy balance. They work to create “negative feedback loops” that trigger you to eat when you need energy and stop when you’ve got enough — like a thermostat that turns the heat on when it senses cold and turns the heat off when the room temperature gets warm enough.

Hunger hormones ensure that your body gets the nutrients it needs in the proper amounts and on the correct timetable while maintaining your weight within a healthy range.

Several different types of hunger hormones work together to create this feedback loop. The main ones are ghrelin, leptin, insulin, cortisol, peptide YY, and cholecystokinin. Let’s look at each of them.

Ghrelin

Ghrelin is produced primarily in your stomach and tells your brain it’s time to eat. In healthy people, ghrelin levels follow a circadian rhythm, rising around meal times to get you to the table and decreasing after eating, so you push away before you overeat.

If your ghrelin levels are chronically elevated, you’ll probably feel hungry all the time — even if you’re stuffed — and will, therefore, gain weight. Two factors that increase ghrelin concentrations are sleep deprivation and stress, which is one reason that missing sleep and feeling anxious are both linked to overeating.

Interestingly, when fat stores drop, the body responds by increasing ghrelin to stimulate hunger, which is a key reason weight regain is so common after dieting.

Ghrelin also regulates the activity of growth hormone, which makes sense because once you’re triggered to eat, it’s your growth hormone’s job to turn some of those nutrients into useful parts of you while balancing energy requirements.

Leptin

Leptin is known as the satiety hormone. It’s produced in the small intestine and adipose (fatty) tissue. By signaling fullness to the brain, it helps regulate long-term energy balance and body weight.

Some researchers see obesity as the result of leptin resistance, meaning the brain no longer responds to leptin signaling. This leads to persistent hunger despite the body’s high energy (fat) stores.

Insulin

Insulin, which is secreted by beta cells in the pancreas, deals with glucose control. When you eat, the carbohydrates in food get dumped into your bloodstream and then travel to all the cells of your body (where, ideally, they are processed into energy). Insulin determines the rate of that conversion, making sure your blood sugar doesn’t get too high or too low and keeping your energy levels within a healthy range.

When your blood sugar levels are high, more insulin is released to help your body store glucose in your muscles. When those muscles have taken in all the glucose they can handle, the rest gets stored in your liver. Once that’s also at capacity, the excess glucose gets dumped into adipose tissue, where it’s turned into fat for long-term storage.

Over time, if insulin levels remain chronically high due to frequent spikes in blood sugar, your cells may start becoming resistant to its effects — forcing your body to produce even more insulin to get the same job done, which can contribute to insulin resistance and metabolic dysfunction.

Insulin is a hunger hormone because unstable insulin levels can trigger food cravings.

Cortisol

Cortisol is produced and secreted by your body’s stress system, consisting of three glands: the hypothalamus, the pituitary, and the adrenal (together known as the HPA axis).

Cortisol comes from cholesterol and is the body’s main stress hormone, flooding your body when you need to convert stored energy into instant alertness and movement quickly. But it’s a lot more than that, impacting just about every system in your body.

Cortisol is a hunger hormone in that it stimulates appetite and makes you especially tempted by very palatable foods (fatty and sweet desserts, for example). This makes sense because stress is a prediction of danger, which might mean a need for urgent action or limited access to food in the immediate future. In such circumstances, it’s smart to grab some sweet or calorically dense food immediately — just in case you need a quick burst of energy to fight or flee or to store fat for an impending period of scarcity.

Peptide YY (PYY) & Cholecystokinin (CCK)

These hunger hormones are released by the gut and promote satiety after meals when the gut says, “OK, full now! Turn off the food chute.” Peptide YY and Cholecystokinin (affectionately known as PYY and CCK) are stimulated specifically by the presence of nutrients, especially fat, in the small intestine.

They’re the opposite of ghrelin, which increases when food stores are low and says, “Time to eat.”

Health Benefits of Keeping Hunger Hormones Balanced

The more we learn about these hunger hormones, the more we discover they’re important in many other bodily processes and systems. Let’s take a look at some of the ways hunger hormone balance affects things other than appetite.

Heart Health

Hunger hormones can impact heart health, but in ways that are still not fully understood. Leptin can act like a double-edged sword: higher levels are linked to increased risks of heart issues like high blood pressure, but it can also help the heart by improving metabolism and preventing harmful fat buildup.

Whether leptin helps or hurts appears to depend on overall health status. High leptin levels are often found in people with heart issues, diabetes, and related conditions, where it can cause inflammation that harms the arteries. In healthy folks, however, leptin may have protective effects.

Type 2 Diabetes

People with type 2 diabetes and obesity often develop leptin resistance, which disrupts the brain’s ability to regulate appetite and energy balance. Normally, leptin signals that fat stores are sufficient, reducing hunger and promoting calorie burning. But when the body becomes resistant to leptin, the brain doesn’t receive that signal properly — leading to persistent hunger, overeating, and further weight gain. This, in turn, can worsen insulin resistance, creating a vicious cycle that accelerates weight gain and metabolic dysfunction. Ghrelin also factors into the progression and symptoms of type 2 diabetes. It slows down insulin release in the pancreas, which can be beneficial for people who don’t have the condition. However, people who do have diabetes tend to have lower ghrelin levels and fewer cells that produce it.

Muscle and Bone Health

Ghrelin isn’t just about hunger; it also plays a key role in keeping your bones and muscles strong and healthy.

Leptin also affects bone and muscle health, influencing bone metabolism. Researchers have found that leptin therapy (usually through an injection) can normalize bone density in individuals with low leptin levels.

Mental Health

Hunger hormones appear to be intimately connected with mood and mental health. Abnormal cortisol levels often accompany mental disorders like depression, bipolar disorder, and psychosis. Maintaining normal cortisol secretion is important because the hormone influences neuroplasticity (the ability to form new connections, which is vital because it allows the brain to adapt to stress, experiences, and environmental changes).

Insulin also plays a major role in mental health. A 2021 study found that insulin resistance almost doubled the risk of developing depression over 9 years.

Ghrelin is also linked to mental well-being. A 2024 study found that lower ghrelin levels are associated with more severe anxiety symptoms in youth with certain types of restrictive eating disorders. Ghrelin may also have protective effects against anxiety and depression.

Brain Health

Ghrelin plays a role in learning and memory formation, and a 2019 study linked ghrelin resistance to the development and progression of Alzheimer’s disease.

Beta-amyloid, a toxic protein that builds up in the brains of people with Alzheimer’s, can block a special receptor in the hippocampus — a part of the brain important for memory — that’s normally activated by ghrelin. Researchers are looking for ways to turn on the ghrelin receptors to slow or prevent the damage that leads to cognitive decline and dementia.

CCK impacts memory and brain plasticity. It may also protect neurons from the damage caused by neurodegenerative diseases like Alzheimer’s and Parkinson’s by reducing brain inflammation and restoring mitochondrial function in neuronal cells.

Factors That Disrupt Hunger Hormones and How To Combat Them

Hunger hormones can interfere with how your body functions and various conditions and diseases can mess with your hunger hormones. So, how can you interrupt this loop and return to health?

Here are several actionable factors that can disrupt your hunger hormones and several powerful levers you can pull to get them back into balance.

Poor Sleep

When you don’t get enough good sleep, your ghrelin levels rise (making you feel hungrier), and your leptin levels drop (reducing sensations of fullness). Leptin, in particular, is influenced by circadian rhythms. When it’s in sync with your sleep patterns, you feel hungry in the morning, right before your body thinks you’ll need a boost of energy, and you feel full at bedtime, when it’s time to rest and digest.

People who are sleep-deprived have stronger cravings for high-calorie, sugary foods. If that’s you, prioritizing better sleep can help you manage hunger and cravings. (Most adults require seven to nine hours of sleep each night to recharge fully.)

Since hunger, eating, and sleep all influence each other, one way to get higher-quality sleep is to create and stick to a consistent mealtime schedule.

For more on sleep, check out our article: Sleep Hacks: How To Sleep Better With Diet And Lifestyle.

Chronic Stress and High Cortisol Levels

Cortisol, the stress hormone, increases appetite, especially for “comfort foods” high in sugar and fat. (I don’t know of many people who tend to stress-eat broccoli and kale.)

This can be a hard habit to break because these foods work, in the very short term, to reduce the experience of stress. The problem is that they further disrupt hunger hormones, which can lead to a vicious cycle of worsening food addiction.

Long-term stress, which promotes emotional eating, leads to fat accumulation. A 2024 study of Brazilian women with obesity found that the higher the participants’ stress levels (as measured by questionnaires and blood cortisol readings), the more fat they put on around the belly. This visceral fat is more dangerous to health than the subcutaneous fat that accumulates under the skin.

There are several ways to overcome stress eating. Mindful eating can combat it directly. Other techniques done throughout the day can lower cortisol levels and reduce cravings for unhealthy foods. Both meditation and breathing exercises have been shown to reduce stress and help facilitate intentional food choices.

Processed and High-Sugar Foods

Whether you’re in the grip of a craving or not, consuming refined carbohydrates (like white flour and sugars) can trigger short-term dopamine and insulin spikes that can fuel food addiction. The blood sugar ups and downs can further trigger hunger and cravings.

Ultra-processed foods (or, as Michael Pollan refers to them, “food-like products”) can do extra damage. They can disrupt the gut hormones PYY and CCK, which signal fullness when working properly. And they can also contribute to depression, which (as anyone who started “dating” ice cream after a breakup can attest) can also impact food choices.

High sugar and processed carbohydrate diets contribute to insulin resistance, which makes hunger harder to regulate. That’s because it keeps energy out of our cells, which keep signaling to the rest of the body that they’re depleted.

In short, eating a well-balanced diet of whole rather than processed foods can help maintain a healthy blood sugar balance.

Excess Body Fat

Overweight people can have high levels of leptin (which, if you recall, signals fullness) and still have the urge to eat. That’s because obesity can make the brain resistant to leptin signaling.

In other words, the body no longer recognizes fullness as a reason to stop eating, which can lead to constant hunger and overeating — even with incredibly high levels of willpower. So not only does overeating lead to putting on excess body fat, but it works in the other direction in a potentially vicious cycle: excess body fat increases hunger, which causes overeating that contributes to further weight gain.

One weight management approach that can be powerful here is to proactively choose foods that won’t pack on the pounds, even if hunger drives you to overeat them somewhat.

Try binging on fresh broccoli, cucumbers, or whole apples, and you’ll quickly realize that some foods naturally limit their intake — while still nourishing your body without excessive calories.

If you’d like to learn more, here’s an article about 11 Top Weight Loss-Friendly Foods.

Dieting and Extreme Calorie Restriction

It can be tempting to consider “heroic” measures to lose weight, like fasting for days or severely restricting calories or volume of food. While these tactics can produce results in the short term, they typically backfire hard over time.

That’s because crash diets increase ghrelin levels. Additionally, long-term calorie restriction can lower leptin, making it harder to lose weight. In other words, the less you eat, the hungrier you feel.

Your body pays much more attention to your caloric “cash flow” (what you’re taking in and spending each day) than your caloric “bank balance” (how much energy you have in fat reserves).

If you’re eating many fewer calories each day, your body is liable to go into “starvation mode.” It reasons, “Since there’s not enough food in the environment, I’d better increase hunger so that all attention is focused on finding what little there is. And while I’m at it, I’ll slow down metabolism so less food is needed to function.” A sluggish metabolism makes weight regain following a restrictive diet much more likely.

Focusing on nutrient density — getting the most micronutrients per calorie — instead of calorie counting is a more sustainable way to adjust your diet.

For more on calories and whether they matter for weight management and health, here’s an article: Should You Count Calories? How Daily Calorie Intake Fits into Health.

Sedentary Lifestyle

Not getting enough exercise may contribute to leptin resistance and reduce insulin sensitivity. While exercise can increase appetite (which makes sense since if you’re burning more calories, you generally want to consume more — like filling up your car’s fuel tank more frequently if you start driving longer distances), it also has been found to make people more sensitive to fullness signals, so they eat less overall.

A 2024 study looked at biochemical changes that occurred when men with obesity spent an hour on a stationary bicycle. Researchers found that they experienced less hunger right after working out, due at least in part to regulation of their hunger hormones.

So regular exercise, including resistance training, can be useful for weight control, cravings, and all-around health.

Dehydration

Many people mistake thirst for hunger, which can lead to overeating. (After all, the main beverage humans have evolved to drink is water, which contains zero calories and can trigger sensations of being full thanks to stretch receptors in the stomach.)

While proper hydration supports digestion and helps regulate ghrelin levels, drinking water isn’t an answer all by itself, though, especially for someone who is overweight or obese. While filling up on water can reduce sensations of hunger and bring many other benefits, it hasn’t been reliably linked to people eating less food.

Here’s an article on how to stay hydrated: Quench Your Thirst: The Science and Benefits of Proper Hydration.

Healthy Hunger Hormone-Supporting Recipes To Keep You Satiated

Eating to support healthy hunger hormone balance has never been easier — or more delicious! These recipes are designed to satisfy you with nutrient-dense ingredients that help regulate appetite, stabilize energy levels, and naturally curb cravings.

Whether starting your day with a hearty porridge, enjoying a protein-packed wrap, or sipping on a refreshing smoothie, each dish is a simple and nourishing way to fuel your body while keeping hunger in check.

1. Overnight Three-Grain Breakfast Porridge

Wake up to a warm, nourishing bowl of comfort that keeps hunger in check and energy levels steady. This wholesome Overnight Three-Grain Breakfast Porridge blends ancient grains with warming spices and naturally sweet fruit, supporting blood sugar balance and preventing those mid-morning cravings.

Packed with fiber, protein, and healthy fats, this dish helps keep leptin and ghrelin in harmony so you feel satisfied without energy crashes. Make it ahead of time for a no-fuss breakfast that fuels your day from the first bite.

2. Lentil Quinoa Collard Wraps

These protein-packed Lentil Quinoa Collard Wraps combine lentils, quinoa, and crunchy veggies in a nutrient-dense collard leaf for a meal that fuels energy and promotes fullness.

Balancing fiber, plant protein, and healthy fats helps curb stress-induced cravings. And a creamy, tangy sriracha mayo adds a flavorful kick, while pickled onions bring gut-friendly health benefits. Perfect for a light yet satisfying lunch that won’t leave you reaching for snacks.

3. The Unsweet Smoothie

Skip the sugar and fuel your body with a smoothie rich in flavor and nutrients. This energizing Unsweet Smoothie blends fruits, seeds, and leafy greens to help keep hunger hormones balanced while delivering a steady energy source.

Flax and hemp seeds provide essential fats supporting brain function and cortisol regulation, while tart cranberry juice, blueberries, and bananas create a satisfying, refreshing taste. Packed with goodness, this smoothie is a smart and delicious choice any time of day.

Take Back Control of Hunger Hormones

Modern lifestyle factors can throw your hunger system out of sync, leading to persistent hunger, cravings, weight gain, and even food addiction. Fortunately, there are things you can do to regain control over your hunger hormones.

By prioritizing nutrient-dense whole foods, managing stress, getting quality sleep, staying active, and practicing mindful eating, you can help regulate ghrelin, leptin, insulin, and other appetite-related hormones. Small, consistent changes can reduce cravings, support a healthy metabolism, and improve your relationship with food.

Featured Image: istock.com/nensuria

Tell us in the comments:

• What are your strategies for dealing with cravings?
• Which lifestyle factor adjustment could give you the biggest benefit to your hunger hormones right now?

Read Next:

• Deliciously Simple 7-ingredient (or Less!) Recipes for Easy Plant-Based Meals

The post The Science of Hunger: Understanding Hunger Hormones and How To Control Them appeared first on Food Revolution Network.

In both cases, however, the side effects are considerable, including, for Cooper, long blackout periods and impending death; and for Johansson, merging with a supercomputer and vanishing into the space-time continuum.

I’m not tempted to take either fictional drug, even if it would give me a bunch of extra IQ points. But what if there were real foods that optimized your brain health — meals that could prevent cognitive decline and dementia (or delay them by decades)? And what about ingredients that could help you achieve lifelong cognitive wellness?

Well, good news!

Drs. Dean and Ayesha Sherzai, renowned neurologists and authors of The Alzheimer’s Solution and The 30-Day Alzheimer’s Solution, have dedicated their careers to studying how nutrition and lifestyle affect brain health.

The Sherzais have discovered that there are entire classes of foods that provide the brain with essential nutrients while minimizing harmful foods that contribute to decline. And in a time when Alzheimer’s disease and other forms of dementia are on the rise, this knowledge is more crucial than ever.

So what have the Drs. Sherzai found? The eating patterns that most powerfully support lifelong cognitive wellness all have one thing in common: lots of whole plant-based foods. And they’ve identified nine extra-powerful brain-boosting foods, which they’ve alliteratively dubbed the NEURO 9.

In this article, we’ll explore the NEURO 9, along with foods to avoid that may increase cognitive risk. And you’ll also get seven delicious, nutrient-rich recipes that make it easy to incorporate brain-healthy choices into your daily routine.

The Science of Brain Health: Why Diet Matters

Before we get to specific ingredients and foods, let’s talk for a minute about why your brain is so sensitive to your dietary choices. For one thing, the brain is one of the most energy-demanding organs in the body. While it weighs around 3% of body weight, it consumes around 20% of daily calories.

And the foods you eat directly influence how your brain functions. By impacting inflammation, oxidative stress, and vascular health, food affects three of the key factors in cognitive decline and neurodegenerative diseases like Alzheimer’s.

One of your brain’s best “tricks” is neuroplasticity, the ability to learn and change by making new neuronal connections. It turns out that diet plays a crucial role in neuroplasticity by providing essential nutrients that support brain cell growth and repair.

That’s right: nutrient-dense foods (containing omega-3s and antioxidants specifically) can support learning, memory, and recovery from brain injuries. And these plant-based foods not only provide good stuff for your brain but can also fight some harmful factors contributing to cognitive decline.

The MIND Diet

One of the plant-forward, brain-friendly diets even has a clever acronym: MIND. The MIND Diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, and is a fusion of two other popular diets: Mediterranean and DASH (whew, another acronym!).

The Mediterranean diet is all about enjoying plenty of fruits, veggies, whole grains, and healthy fats. It’s been associated with lower heart disease rates and might even help you live longer.

DASH stands for Dietary Approaches to Stop Hypertension. It focuses on reducing sodium intake to help manage blood pressure while encouraging a mix of nutrient-packed foods. One large study found that long-term adherence to this diet was associated with healthier blood pressure and reduced cognitive decline.

The MIND diet combines elements from both of these diets, but it specifically highlights foods and nutrients that research suggests are beneficial for brain health. A 2015 study compared all three diets — Mediterranean, DASH, and MIND — and found that all three reduced Alzheimer’s risk when followed pretty much to the letter. The MIND Diet was also found to be effective in lowering dementia risk at what the authors called “moderate adherence.”

The MIND Diet limits the intake of animal and high saturated fat foods while emphasizing natural plant-based foods, especially berries and green leafy vegetables. But berries and greens aren’t the only foods shown to protect cognitive function.

The NEURO 9: Top Brain-Boosting Foods

The NEURO 9 are the top foods that research has shown are crucial for optimizing brain health and function through their anti-inflammatory and antioxidant properties. Drs. Dean and Ayesha Sherzai recommend these foods to protect your brain through mid-life and beyond.

1. Green Leafy Vegetables

Leafy greens are packed with folate, vitamin K, and antioxidants for brain protection.

A 2018 study discovered that these superfoods were way more powerful than anyone could have guessed. People who ate an average of one and a third servings per day slowed their cognitive aging by 11 years, compared to people who ate almost no leafy greens.

To put that in perspective, the study defined a “serving” as half a cup of cooked greens or a full cup of raw ones. Not exactly a mountain to climb!

Some of our favorite leafy greens include collards, Swiss chard, spinach, kale, lettuce, and other salad greens.

2. Beans

Beans are high in plant-based protein and fiber, both of which may halt or significantly slow Alzheimer’s progression by preventing the formation of amyloid-β plaque. The fiber, in particular, seems to play a leading role in brain protection, promoting the growth and flourishing of bacteria in the gut microbiome that influence brain health and neuroinflammation.

For optimal brain health, aim for at least three servings of beans per week. Popular bean varieties include black beans, kidney beans, and chickpeas.

For more of me singing (metaphorically only, thank goodness) the praises of beans, here’s a comprehensive article on bean benefits.

3. Berries

These sweet or tart treats are high in flavonoids and antioxidants that help improve memory and combat oxidative stress. A study of female nurses found that those with the highest levels of blueberry consumption delayed their cognitive aging by two and a half years.

Some of the most popular and easily accessible berries, available fresh seasonally and frozen year-round, include blueberries, strawberries, and blackberries.

4. Nuts

Nuts support cognitive function thanks to their healthy fats, vitamin E, and anti-inflammatory antioxidants. These compounds fight oxidative stress that can damage cells, thereby maintaining cell membrane integrity and supporting cell functioning.

Nuts are full of healthy mono- and polyunsaturated fats, which also support brain health.

Popular nuts include walnuts, almonds, and cashews. For more on nuts, read our comprehensive article, Nut Health Benefits: You Won’t Believe How Good They Are for You.

5. Seeds

Many seeds are rich in vitamin E and polyunsaturated omega-3 fatty acids. These fats have been shown to combat cognitive impairment thanks to their anti-inflammatory and antioxidant effects on the brain.

Some of the most awesome seeds come from hemp, chia, flax, and sunflower plants.

6. Herbs & Spices

As a group, and individually, herbs and spices have anti-inflammatory and neuroprotective properties. Some of the best-studied “brain buddy” spices include turmeric, sage, and ginger.

Turmeric, in particular, has an incredible capacity to bind to amyloid protein, the harmful protein associated with Alzheimer’s development.

7. Cruciferous Vegetables

Vegetables in the cruciferous family are brain-boosting all-stars. They’re high in vitamin K, which has been shown to sharpen memory; beta carotene, which helps to slow cognitive decline; and antioxidants such as sulforaphane, which can protect the brain from toxic free radicals.

Examples of cruciferous veggies to include in your diet include broccoli, cabbage, cauliflower, and Brussels sprouts.

8. Whole Grains

Whole grains fuel your brain with essential nutrients like B vitamins and fiber. A comprehensive literature review published in 2023 reported that people who consume whole grains on a regular basis have a lower risk of cognitive decline.

Some of the healthiest whole grains include oats, buckwheat, and quinoa.

9. Tea

Rounding out the NEURO 9 is perhaps a surprising entry: a beverage made from the tea plant (Camellia sinensis). But it may be less surprising once you realize that tea leaves contain catechins and L-theanine, which assist focus and support cognition.

One of the catechins found in green tea, EGCG (try that five times fast), has been shown to be an antioxidant and anti-inflammatory and may promote the growth of neuronal dendrites and axons.

Green tea, white tea, and black tea are all neuroprotective tea beverage varieties.

Beverages and Foods To Avoid for Brain Health

The NEURO 9 are a fantastic brain-friendly bunch, but even they can’t overcome a diet full of foods that damage your body and brain. Here are four of the worst food groups for brain health. Avoid these if you want your best chance at a long life with a clear, active mind.

1. Processed and Fried Foods

Fried and processed foods are high in saturated fats and trans fatty acids, both of which are associated with insulin resistance. This triggers cell oxidation and inflammation, especially in the blood vessels that carry nutrients to your neurons and remove waste products from them. Over time, too many saturated and trans fats can have a significantly negative impact on brain function.

2. Refined Sugars & Artificial Sweeteners

Your brain loves sugar, but only the natural kind — in fruit. When you consume refined sugar absent the fiber that naturally accompanies it in an apple, peach, or banana, your brain gets “shocked” by it. In turn, your brain responds with inflammation and oxidation, which are linked to insulin resistance, brain fog, and cognitive decline.

3. Excessive Animal Products

Meat consumption is most closely associated with increased Alzheimer’s risk, followed by eggs and high-fat dairy products. One plausible theory is that saturated fats and cholesterol contribute to vascular issues affecting the brain, essentially cutting off some blood flow, which both starve neurons of nutrients and clog the brain with waste that doesn’t get disposed of quickly enough.

4. Excess Alcohol

Alcohol is a case where dose may matter a great deal. Some research shows that low intake of alcohol (four drinks a week or less), especially red wine, may actually be protective for brain health. At the same time, excess consumption (defined by the CDC as four drinks per day for women and five for men) can have a detrimental effect on sleep, cognitive function, and brain recovery over time. It may, in fact, be a risk factor for the development and progression of Alzheimer’s.

Lifestyle Factors Beyond Diet: The NEURO Plan

The Drs. Sherzai focus their brain research on more than just food. While the first letter of their acronym NEURO stands for Nutrition, there are four additional letters, each equally important as a lifestyle factor for long-term cognitive health.

In total, NEURO stands for Nutrition, Exercise, Unwind, Restore, and Optimize.

Exercise

Exercising regularly can create more connections between neurons and reduce the risk of dementia. The Sherzais recommend exercising 150 to 300 minutes per week, divided into 3 or 4 sessions.

Unwind

People who experience chronic “bad” stress tend to have higher levels of adrenaline and cortisol in their circulation, which has been associated with neurodegenerative changes in the brain. Managing stress through meditation, yoga, mindful breathing exercises, time spent in nature, and having a supportive community are all effective ways to unwind.

Restore

Sleep has been proven to improve memory recall, regulate metabolism, and reduce mental fatigue. Suffering from a sleep disorder raises your risk of dementia by 17% over 10 years. For most people, seven to eight hours of regular, detoxifying sleep is essential for the brain.

Optimize

Unlike bad stress, which is based on the perception of threat, good stress is triggered by the perception of challenge. And good stress has a positive impact on brain health.

You can challenge your brain through learning new skills, solving problems, volunteering, learning a new language, or learning to dance or play a musical instrument. These activities, known as “multimodal” because they require multiple types of cognition at once, challenge and engage many of your brain’s capacities just as lifting weights strengthens your muscles. Bonus benefit if these challenging activities involve social interactions.

7 Brain-Boosting Recipes

Fuel your focus and nourish your mind with this collection of plant-powered recipes, each crafted with ingredients that support brain health, boost clarity, and calm inflammation. From cozy stews to energizing snacks and feel-good drinks, these dishes are as delicious as they are smart. Let food be your brain’s best friend!

(Each recipe incorporates NEURO 9 ingredients and avoids harmful foods.)

1. Blueberry Walnut Banana Pancakes

Wake up your taste buds and your brain with these Blueberry Walnut Banana Pancakes! Blended with brain-loving ingredients like omega-3-rich flax meal, hemp seeds, and walnuts — plus antioxidant-packed blueberries and memory-boosting oats — these pancakes aren’t just delicious, they’re a stack of smart choices. Sweetened naturally with banana and a splash of maple syrup, every bite is fluffy, wholesome, and bursting with feel-good fuel. Your brain (and brunch crew) will thank you!

2. Blueberry Earl Grey Chia Parfait

Give your brain a little love with this vibrant, flavor-packed Blueberry Earl Grey Chia Parfait. Infused with citrusy Earl Grey tea and layered with warming spices like ginger and cardamom, this parfait isn’t just a treat for your taste buds — it’s full of ingredients that support focus, memory, and overall cognitive health. Omega-rich chia seeds help keep things sharp, while blueberries bring their antioxidant A-game. Finished with a burst of bright orange zest and a swirl of naturally sweet blueberry sauce, it’s a refreshing way to nourish your mind and start your day with intention.

3. Cruciferous Crunch Bowl

This Cruciferous Crunch Bowl brings serious flavor, texture, and nourishment to the table. Roasted broccoli and radish team up with hearty lentils and fluffy quinoa for a satisfying base, while crisp leafy greens, tangy pickled onions, and crunchy peanuts keep every bite interesting. Drizzle it all with a bold, umami-rich miso peanut sauce and you’ve got a bowl that’s bursting with plant-powered protein, fiber, and brain-boosting nutrients — no boring bites here. It’s the kind of meal that keeps you feeling energized, focused, and fully nourished.

4. Lentil Stuffed Sweet Potato

Lentil Stuffed Sweet Potato isn’t just comfort food — it’s brain food in disguise. Sweet roasted potatoes cradle a fragrant mix of lentils simmered with cumin, garlic, turmeric, and mustard seeds — spices known to support cognitive health and reduce inflammation. A creamy tahini lime drizzle adds richness and balance, making every bite a delicious blend of earthy, sweet, and zesty. Nourishing for the body and satisfying for the mind, this dish is smart eating and craveable.

5. Moroccan Spiced Sweet Potato, Chickpea, and Spinach Stew

Let your spoon travel somewhere warm and nourishing with this Moroccan Spiced Sweet Potato, Chickpea, and Spinach Stew. It’s filled with brain-friendly all-stars like fiber-rich chickpeas, antioxidant-packed sweet potatoes, and a medley of aromatic spices known to support cognitive health. Spinach and lemon add a bright finish, while each bite wraps you in cozy, feel-good flavor. It’s simple, satisfying, and a great choice for your next one-pot meal.

6. Energizing Pumpkin Seed Snack Mix

Snack smarter with this Energizing Pumpkin Seed Snack Mix — a crunchy, sweet-savory blend that’s as good for your brain as it is for your taste buds. Toasted pumpkin seeds bring protein, iron, and zinc to the mix, while antioxidant-rich dried blueberries and cacao nibs add brain-boosting flair. A touch of maple syrup and warming spices like cinnamon and nutmeg make it totally crave-worthy. It’s the perfect handful to power through your afternoon or fuel a focus-friendly break.

7. Soothing Spiced Matcha Tea

This Soothing Spiced Matcha Tea is like meditation in a mug: grounding, warming, and full of brain-loving benefits. With antioxidant-rich matcha and anti-inflammatory spices like turmeric, cinnamon, and nutmeg, it’s crafted to help calm the mind and support long-term cognitive health. Blended with creamy plant-based milk and just a touch of heat from black pepper, it’s the perfect daily ritual for clarity, comfort, and focus from the inside out.

Final Thoughts & Key Takeaways

The foods we eat play a profound role in shaping our brain health. By incorporating the NEURO 9 and avoiding or minimizing harmful foods, you can protect your brain against inflammation, oxidative stress, and cognitive decline.

Just as importantly, embracing a brain-healthy lifestyle — that includes regular exercise, quality sleep, stress management, and lifelong learning — can further enhance cognitive function and longevity.

Your brain is incredibly adaptable, and every nourishing choice you make helps build a foundation for sharper thinking, stronger memory, and long-term cognitive well-being.

Editor’s Note: 

Featured Image: Image Created with the Help of Sora

Read Next: 

• Fresh Herbs: How To Store, Use, and Enjoy Them Without Waste

The post The NEURO 9: Top Brain Healthy Foods and Recipes for Optimal Health appeared first on Food Revolution Network.

Protein also gives your body energy, although that’s not its main role. It can also help keep your immune system strong (because proteins are a component of your immune system). Eating protein also has the benefit of keeping you feeling full longer. If weight loss is a goal, it’s helpful to know that protein can help ease hunger, boost metabolism, and reduce cravings.

What we call protein is made up of 21 amino acids. Your body can make 12 of them, but there are 9 that are called the “essential” amino acids because you need to get them directly from your food.

As long as you’re eating a variety of whole foods and getting enough total calories and overall protein, you should meet your needs for all nine essential amino acids. The notion that you need to combine foods (especially plant-based foods) to get the right balance of amino acids (also referred to as complete proteins) is a myth.

For more on the protein-combining myth, watch this video from Dr. Michael Greger:

Animal Protein vs Plant Protein: Protein Sources Matter for Health

Where your protein comes from matters, and contrary to popular belief, animal-sourced proteins like meat and whey protein may be inferior to plant protein when it comes to your long-term health.

In a 2018 study published in the International Journal of Epidemiology, researchers followed 81,337 participants for 6–12 years. The researchers looked at the percentage of protein from animal and plant sources for these participants. They found that the risk of cardiovascular death steadily climbed with higher consumption of meat protein, but fell steadily with increased protein consumption from nuts and seeds.

In addition, a 2003 research review published in The American Journal of Clinical Nutrition confirmed that diets lower in meat consumption led to greater longevity.

The researchers also noted that the longer a person’s adherence to a plant-strong diet, the lower their risk of mortality and the higher their life expectancy.

At least one of the reasons may have to do with insulin-like growth factor (IGF-1). Research suggests that animal protein, in particular, causes higher levels of IGF-1, which may increase your risk of cancer and many age-related diseases.

Of course, it’s also the case that many animal-based protein foods — like red meat, bacon, and full-fat dairy — come with a lot of saturated fat. Eating too much saturated fat can raise your bad (LDL) cholesterol, which may lead to heart disease, and it may also increase your risk of dementia.

How Much Protein Do You Need?

According to the Mayo Clinic, on average, most people need about 0.8 grams of protein per kilogram of body weight each day. However, requirements vary: as we age, particularly after age 65, our bodies may benefit from up to 1.2 grams per kilogram per day to help preserve muscle mass.

Active people, especially endurance and strength athletes, as well as pregnant and lactating women, might need between 1.2 and 1.7 grams per kilogram daily. The good news is that if you exercise a lot or are making a baby in your womb, you are also likely to eat a lot more calories, which will help you meet your protein needs.

To shed a bit more light for Americans, who are not used to thinking in the metric system, I want to lead you in a quick math calculation. (Leave it to Americans to mix grams and pounds — because why make nutrition simple when it can be a math puzzle?!) In general, protein requirements are tied to healthy body weight. So if you’re obese, you might not need to base your requirements on your current weight, but rather on what you would weigh if you were not obese. If your healthy weight is 150 pounds, that’s 68 kilograms. If it’s 120 pounds, that’s 54 kilograms. If you’re over age 65, and your goal is 1.2 grams of protein per kilogram of bodyweight, and if you weigh 120 pounds, you’re going for 65 grams per day. If you weigh 150 pounds, you’re going for 82 grams daily.

Now, if you eat 2,000 calories per day, and you’re getting 15% of your calories from protein, which is pretty typical across the plant kingdom, then you’re getting 300 calories from protein in a day. There are 4 calories per gram of protein, and 1/4 of 300 is 75. This means that if you are eating 2,000 calories a day, and 15% of your calories are coming from protein, then you’re getting 75 grams of protein each day — again, if you weigh 120 pounds and are over age 65, you might need 65. And if you eat as many calories as the average American, which is more than 3,600 per day, you may get 135 grams of protein daily.

That’s all based on getting 15% of your calories from protein, which is very doable on a plant-based diet. But the key thing to remember is that there are a lot of calories, but there is no protein in bottled oils or added sugars. There is very little protein in white flour. So, if you are a vegan consuming a lot of ultra-processed packaged vegan food, or if you aren’t eating enough total calories, then protein could start to be a concern. That’s another reason to base your diet around whole foods — and to eat enough food overall.

A Note About Plant-Based Protein Absorption and Fiber

Plant-based protein comes from plants like legumes, nuts, seeds, and other natural foods. But although plant-based protein appears to be generally healthier than animal protein, its digestibility and bioavailability can be hampered by the fact that it’s generally accompanied by fiber.

Fiber is critical to maintaining gut health, as well as preventing a number of medical conditions. However, as fiber sweeps out materials in the intestine, it carries a small amount of protein with it.

As a result, protein digestibility on a plant-based diet can be about 10% less than on a more meat-based diet. So, how much protein do vegans need? Some dietitians recommend adding 10% more protein to calculated needs based on the standard RDAs for protein.

This is not as much of a consideration if you regularly consume relatively low-fiber, high-protein plant foods such as meat analogs and tofu, or if you occasionally consume animal products. But if you’re meeting or exceeding your recommended fiber intake, as many plant-based eaters eventually do, you may want to aim for slightly more protein to compensate.

Protein Deficiency Is Shockingly Rare

In 2024, the IFIC Food & Health Survey reported that 71% of US consumers said they wanted more protein in their diet. But do they need it?

This may come as a surprise, but protein deficiency is virtually nonexistent in industrialized countries, even among plant-based eaters.

Most American adults eat substantially more than the recommended amount, averaging more than 100 grams of protein per day. Most Europeans also get more protein than they need.

If you’re eating enough food so you don’t lose weight and eating a variety of whole foods, it’s not hard to consume enough protein.

In general, the only people truly deficient in protein are those who aren’t eating enough calories, which is a serious and potentially life-threatening concern for hundreds of millions of people on the planet who don’t have enough food to eat.

Since there’s no protein in sugar or bottled oils, and very little in fries, chips, or donuts, protein deficiency can also become a problem for “junk food vegans” who eat a lot of processed foods.

Protein deficiency can also be a problem for alcoholics, people with eating disorders such as anorexia, and people struggling with drug addiction — all of whom tend to have diets that are deficient in many essential nutrients.

However, with these exceptions, inadequate protein consumption is almost unheard of in the industrialized world, where starvation is relatively rare.

As surprising as it may sound, we’re beginning to understand that far more people may be suffering from the health effects of getting too much protein than from getting too little.

Can You Get Too Much Protein?

When you consume more protein than your body needs, it isn’t stored as protein. Instead, it’s converted to fat or eliminated through your kidneys, contributing to osteoporosis and kidney stones.

And that’s not the only problem too much protein can cause. The International Scholarly Research Network published a meta-analysis of 31 studies on protein intake and disease, concluding that overconsumption of protein was associated with higher rates of cancer, osteoporosis, renal disease, disorders of liver function, and coronary artery disease.

In some of the most important nutritional research conducted in recent years, Valter Longo, PhD, director of the Longevity Institute at the University of Southern California, and his team published a study in Cell Metabolism in 2014 that tracked 6,381 adults over the age of 50 for nearly 20 years.

The study found that between the ages of 50 and 65, participants who ate a high-protein diet (defined as 20% or more of calories coming from protein) were four times more likely to die of cancer than those who consumed a low-protein diet (with less than 10% of calories coming from protein).

The increase in cancer risk associated with a high-protein diet during these years was on par with smoking 20 cigarettes per day!

Once over the age of 65, however, cancer mortality data leveled off, indicating that for people over age 65, there is no meaningful cancer-fighting benefit to a lower-protein diet. At each age studied, however, those participants who ate a high-protein diet had a fivefold greater risk of mortality from type 2 diabetes.

Overall, the study found that people with a high-protein diet were 74% more likely to die of any cause within the 20-year study period than their low-protein counterparts.

What if we’ve had it all backward? Is it possible that most of us are getting too much protein?

Dr. Longo thinks so. He summarized the findings and concluded that the study provided “convincing evidence that a high-protein diet — particularly if the proteins are derived from animals — is nearly as bad as smoking for your health.”

However, the study’s findings showed that the negative health associations of eating too much protein were mitigated or even eliminated under one condition: when the protein came from plants.

What if You Want or Need More Protein?

If you want to boost your protein levels for any reason, aim for plant-based sources. You’ll see a list of whole plant-based foods that are good sources of protein below.

But should you add refined protein supplements to your diet?

In 2018, the Clean Label Project tested the most popular protein powders on the market — 134 products. They discovered at least one heavy metal in almost all of them. Additionally, 55% of the powders contained BPA, a chemical found in plastics.

Strangely, the plant-based and organic protein powders were not exempt from these problems, and in many cases, fared worse.

Many of the protein powders on the market also contain additional sweeteners, flavorings, fillers, preservatives, and gums. And conventional protein supplements are often made with whey, a dairy protein, which is a by-product of the cheesemaking process.

If you’re going to add more protein to your diet, start with real, plant-based foods. Shelled seeds (hemp, flax, and chia seeds are excellent) or seeds that have been ground into a powder are excellent “supplemental” sources. If you decide to use a protein powder, look for ones that have been third-party tested and don’t use whey or harmful additives.

The good news is, so long as you eat a varied diet based around whole foods and get enough total calories, chances are you can get enough protein from food.

14 Top Plant-Based Protein Sources

Some of the best plant-based protein sources are beans and other legumes. And the percentage of calories coming from protein in foods like tempeh, tofu, and green lentils is higher than in bacon or cow’s milk.

Here are some of the best plant-based protein sources:

1) Organic Tempeh
(1/2 cup, cooked) 16 grams of protein

This fermented soy food has loads of plant protein. Try it as a substitute for bacon on a BLT, chopped up on a tasty salad, or in a stir-fry with some colorful veggies. Tempeh also makes a great addition to chili.

2) Lentils
(1 cup, cooked) 18 grams of protein

Lentils are one of the best plant-based proteins and are a delicious addition to many meals. At an average cost of under $2 per pound (before cooking), they’re a pretty affordable source of protein, too!

Try red, green, brown, yellow, or black lentils. Add them to a power bowl, make lentil soup, or use them in burritos or tacos.

3) Organic Edamame
(1 cup, cooked) 17 grams of protein

This Asian staple is soy in its most natural state. And it can be quite easy to fall in love with!

Eat edamame out of the shell, wrapped in summer rolls, or as a regular protein source in your salad rotation. Just be sure to look for organic edamame varieties to avoid GMO soy.

4) Chickpeas
(1 cup, cooked) 16 grams of protein

Also known as garbanzo beans, chickpeas are a highly satisfying plant-based protein. They’re also the main ingredient in one of my favorite spreads: hummus!

Add chickpeas to salads and bowls, or roast them for a crispy, on-the-go treat.

5) Black Beans
(1 cup, cooked) 12 grams of protein

Chow down on these protein-rich beans any time of the day.

Combine them with whole grains for a protein-packed combo, turn them into a savory spread, or whip them into a nourishing soup. There are even a bunch of black bean brownie recipes online that are not half bad!

6) Hemp Seeds
(3 tablespoons) 10 grams of protein

These tiny seeds pack a powerful dietary punch. They’re rich in plant protein and omega-3 fatty acids.

Small but mighty, hemp seeds are great in smoothies and bowls or sprinkled on salads. Instead of adding protein powder to your smoothies, scoop in some hemp seeds.

7) Quinoa
(1 cup, cooked) 9 grams of protein

This increasingly popular seed (yes, it’s technically a seed and not a grain, even though it cooks and tastes like a grain) seems to be on menus everywhere these days.

Try quinoa instead of rice as a base for bowls, or use it to make a quiche.

8) Organic Tofu
(3 ounces) 9 grams of protein

If you’re not a fan of tofu, you probably just haven’t found your favorite way to eat it. (I sound like a tofu fanatic here, I know, but hear me out!) The possibilities are almost endless with this ancient plant-based protein staple.

Try the extra-firm tofu variety in stir-fries, marinate it in your favorite sauce, bake it, or plop it in a soup. And like edamame, opt for organic varieties of tofu to avoid GMO soy.

9) Almonds
(1/4 cup, raw) 8 grams of protein

A perfect on-the-go snack, almonds are high in healthy fats and other good-for-you ingredients, including fiber, magnesium, and B vitamins.

Eat almonds on their own, smother sandwiches or apples with almond butter, or chop them up and add them as a crunchy addition to your favorite dish.

10) Sunflower Seeds
(1/4 cup, raw) 7 grams of protein

These little seeds have plant-based protein superpowers!

Try sunflower seeds on their own, sprinkled on salads or zoodle dishes, or even made into sunflower seed butter.

11) Oats
(1 cup, cooked) 6 grams of protein

Not just for breakfast anymore, oats can be included in so many recipes!

Make some overnight oats, try sweet or savory oatmeal, throw some into your smoothie, or make oat waffles.

12) Broccoli
(1 cup, cooked) 6 grams of protein

Broccoli is a healthy cruciferous vegetable and a surprisingly good protein source.

Add it to salads, make it into soup, sauté it, or add it to a grain bowl for a protein-packed dish.

13) Chia Seeds
(2 tablespoons) 6 grams of protein

Ch-ch-ch-chia! Sound familiar? For many folks, their only experience with chia seeds growing up may have been via the infamous Chia Pets. But these teeny little seeds are now becoming an increasingly popular superfood because of their high protein, fiber, and omega-3 fatty acid content.

You can make chia seed pudding, use chia seeds in smoothies, or add them to salads and oatmeal. And here’s an important tip: Like flaxseeds, it’s best to grind your chia seeds to ensure you absorb the most nutrients possible.

14) Pumpkin Seeds
(1 ounce, cooked) 4 grams of protein

For many people, roasting fresh pumpkin seeds from a jack-o’-lantern is a fun (and delicious) fall activity. But even if it’s off-season, you can buy these hearty seeds (the hulled version is known as “pepitas”) almost anywhere.

You can eat them as a snack when you travel, throw them on top of salads and bowls, or whip them into hummus or other dips.

Plant-Based Protein Recipes

Getting the protein your body needs is much easier than you think! The wonderful thing about having an abundance of plants in your diet is that protein is found in many plant-based foods, especially nuts, seeds, beans, legumes, and whole grains. When you use them as part of satisfying plant-diverse meals, you’ll never need to ask, “Am I getting enough protein?” again.

Omega Baked Oatmeal is filled with fiber, protein, and omega-3-rich flax, hemp, and chia seeds.

Chickpea Quinoa Salad is light, refreshing, and loaded with plant-based nutrients. Plus, this tasty meal packs in a significant amount of protein to keep you satisfied all afternoon.

Buckwheat, Tofu, and Broccoli Curry is a one-stop shop for flavor and texture galore with creamy coconut milk and fragrant curry. It also takes satiety to the next level with the protein-rich blend of chewy buckwheat and baked tofu.

Enjoy these meals together as a protein-rich meal plan, or spread them throughout the week to incorporate with your favorite plant-based recipes.

1. Omega Baked Oatmeal

Nothing is more comforting than a hearty bowl of oatmeal, especially when you add even more wholesome and healing ingredients.

Omega Baked Oatmeal has no shortage of superfoods to fuel you for a sunshiny day. Omega-3-rich flax, hemp, and chia seeds are full of heart-healthy fats and plant-powered protein. And let’s not forget about our beloved rolled oats, which are an excellent source of fiber as well as, you guessed it, protein! When paired together, this hearty bake provides 15 grams of protein per serving.

This nutrient-packed baked oatmeal is a great way to start your morning. It’s truly the breakfast of champions!

2. Chickpea Quinoa Salad

Chickpeas are among the best plant-based proteins (along with lentils and other legumes). Bonus that they’re fiber-rich and super tasty, too!

Chickpea Quinoa Salad is sure to become one of your favorite lunchtime staples. Chickpeas, fresh herbs, nutty quinoa, and peppery arugula combine for a delightful salad with 18 grams of protein per serving. Now that’s a salad!

3. Buckwheat, Tofu, and Broccoli Curry

Hearty, satisfying, and invigorating, thanks to curry spices, plant-based proteins, chewy buckwheat, and crunchy broccoli, this dish delivers flavor, texture, and nutrition. Our wholesome curry bowl is packed with 33 grams of protein per serving!

Here’s a fun fact about buckwheat: It’s a cousin of rhubarb, so it’s not technically a grain. But its nutrients, high protein content, nutty flavor, and appearance have allowed it to be classified as one.

Bonus Recipe! Ocean’s Protein-Powered Smoothie

The next time someone asks, “Where do you get your protein?” share this tasty, protein-powered recipe with them!

Prep Time: 10 minutes

Serves 1–2

Ingredients:

16 ounces unsweetened organic soy milk (Eden Soy has the highest protein)

2 tablespoons peanut butter

2 tablespoons hemp seeds (shelled)

1/2 teaspoon vanilla extract

1 frozen banana

1 cup frozen cherries, berries, mango, or other fruit

Directions:

Blend until smooth, and drink.

If you use EdenSoy unsweetened soy milk (which provides 12 grams of protein per cup), this recipe delivers 40 grams of protein (less if you use a different kind of plant milk), phytoestrogens, antioxidants, omega-3 fatty acids, and fiber — and it tastes pretty good, too. It’s not a bad way to start your day on a protein-powered path!

The Best Protein Is From Plants!

Protein is essential for your body. And if you want to stay well and avoid disease, it’s best to source most of your protein from plants. Luckily, the plant kingdom makes it easy. There are many high-protein plant-based foods to enjoy!

If you’re over age 65, pregnant, nursing, or an athlete, you may need a little more than the rest of the population. Most likely, you can meet your needs with legumes, nuts, seeds, and other protein-rich foods. But if you struggle to eat enough calories, can’t tolerate soy and other legumes well, or just want an extra boost, you may want to consider adding a supplement.

Tell us in the comments:

• Does this change the way you think about protein?
• What are your favorite plant-based protein foods?

Read Next:

• 7 Healthy Dinner Recipes for Two — Ready in Under 1 Hour!

Featured Image: Image created with Sora

The post Plant-Based Protein: Best Sources & How Much You Actually Need appeared first on Food Revolution Network.

“Oh, you know,” someone replies. “Things. Cars. Hornets. Hugs. Rusty barbed wire.”

To make accurate judgments, we need a lot more specificity and context. That’s especially true of one of the loudest and most rancorous debates in the wellness world these days: the effects of seed oils on human health. As you’ll see, many very different substances are being lumped together in one category — a shortcut that makes rational discussion impossible.

Some folks thought the debate had been settled decades ago when governments encouraged the food industry to replace animal fats with “heart-healthy” alternatives like canola, soybean, and sunflower oil. Lately, however, these vegetable oils have come under fire from critics who claim they contribute to inflammation, chronic disease, and obesity.

At the same time, animal-based fats, including beef tallow (a rendered form of animal fat largely phased out of mainstream cooking decades ago), are experiencing a revival.

Advocates argue that animal-based fats are more “natural” than processed seed oils and, therefore, healthier.

In this article, we’ll cut through the controversy surrounding seed oils. We’ll examine the health claims against seed oils, explore if seed oils might have any benefits, and look at the healthiest ways to cook.

What Are Seed Oils? 

Seed oils are refined and processed oils made from the seeds of plants. All seed oils are vegetable oils, but not all vegetable oils are seed oils. Olive, avocado, palm, and coconut oils are examples of vegetable oils that come from fruits, not seeds.

Seed oils are widely used in cooking and in processed and fast foods. The seed oils most commonly used for these purposes are canola (also known as rapeseed), corn, cottonseed, grapeseed, soybean, sunflower, rice bran, and peanut oils. Dr. Cate Shanahan, a vocal critic of these oils, dramatically refers to them as the “hateful eight.”

Other seed oils, used in smaller quantities for flavor or their potential health benefits, include flaxseed, black seed, pomegranate seed, walnut, and sesame oils. These are more often cold-pressed or minimally processed, and may retain more of their natural nutrients.

How Are Seed Oils Made?

Most commercial seed oils undergo a two-step extraction process:

1. Mechanical extraction, often via expeller pressing
2. Chemical extraction, typically using hexane, a solvent derived from petroleum, to increase yield

After extraction, many oils undergo refinement, known as RBD: Refined, Bleached, and Deodorized. These steps are designed to remove impurities, odors, and pigments, resulting in a clear, neutral-tasting oil that’s stable for high-heat cooking and long shelf life.

• Refining: High heat or steam, sometimes with chemical additives, is used to purify the oil.
• Bleaching: Bleaching clay is added to absorb pigments and reduce color.
• Deodorizing: Steam or heat neutralizes strong smells or flavors.

While this level of processing is standard for many cooking oils on the market, not all seed oils go through these steps. Cold-pressed or unrefined seed oils skip chemical solvents and RBD processing, resulting in oils that may offer more flavor and nutritional value. However, they’re also less stable and more perishable.

The Health Claims Against Seed Oils 

So, what are the health risks of consuming seed oils? Critics make three main claims:

• High in Omega-6 Fatty Acids — Seed oils are rich in omega-6 fats, which can promote inflammation when consumed in excess, especially in relation to omega-3 intake.

• Harmful Processing Methods — The RBD process, involving high heat, chemical solvents, and deodorization, may degrade the oil and produce harmful byproducts. Cooking with these oils at high temperatures can potentially make them even more damaging.

• Linked to Chronic Disease — Some believe that regular consumption of seed oils contributes to conditions like heart disease, obesity, and type 2 diabetes.

Let’s look at the evidence related to each of these claims.

Claim 1: Inflammatory and High in Omega-6 Fatty Acids

The real problem with omega-6 fatty acids in seed oils is when they have an unbalanced relationship with another category of essential fatty acids, the omega-3s. (This is starting to sound like a sorority movie about singing groups.)

Omega-6 and omega-3 fatty acids work together to regulate inflammation in the body. While a 1:1 ratio is sometimes cited as ideal, most experts agree that a ratio of up to 4:1 in favor of omega-6s is still considered healthy. The real trouble starts when that balance tips too far, which spells bad things for your health.

Unfortunately, it’s estimated that the average ratio in the US is around 16:1, largely due to the fatty acid composition of seed oils found in processed foods. But that’s not the whole story.

It turns out that different seed oils have quite different omega-6 to omega-3 ratios. As you can see in the following chart of the so-called “hateful 8”, some of the seed oils are astronomically lopsided in favor of omega-6s. But others — notably soybean and canola — are much more balanced. Canola oil, at 2:1, and soybean oil, at 8:1, are in the healthy ballpark. And don’t forget about hempseed oil, which is 3:1, and flaxseed oil, which actually pushes in the other direction, with a 5:1 omega-3 to omega-6 ratio!

A couple of nuances often get lost amid the shouting. First, while it’s true that an imbalance of omega-6s over omega-3s can be inflammatory, it’s difficult to separate correlation from causation. Most of the omega-6 heavy seed oils in the modern diet are consumed in fried and processed foods. People who eat a lot of these foods are prone to all sorts of problematic health outcomes. So it’s possible (maybe even likely) that other factors in those foods, besides the omega-6 fatty acids in the seed oils, also contribute to inflammation.

Some groups of people may also be more susceptible to the health effects of excess omega-6s than others. Africans, Indigenous Americans, Greenland Inuit, and Latinos tend to metabolize omega-6 fatty acids faster, which can turbocharge inflammation.

In summary, there’s some truth to this claim, but it depends on the seed from which the oil is made. My takeaway: if you’re looking to mitigate the risk of excess omega-6 fatty acids, and you want to consume seed oils, you may want to lean towards flaxseed oil (which should never be heated), hempseed oil, or organic canola or soybean oil.

Claim 2: Cooking & Industrial Processing Makes Seed Oils Harmful

We’ve seen that refined seed oils go through a pretty extensive process just to get them ready for food use. And several chemical byproducts of the refining process are pretty alarming. Let’s take a look.

• Glycidol

One of these chemicals is glycidol, a carcinogen that forms during the deodorizing process in oil refining. It’s genotoxic, which means that it can damage your genes, contributing to the development of cancer. Because of this mechanism of harm, no consumption level of glycidol is considered safe. Basically, any amount is too much. Foods fried in seed oils are some of the worst offenders when it comes to glycidol content.

• 3-MCPD

Another potentially toxic chemical contaminant that finds its way into processed seed oils is 3-MCPD (not a Star Wars droid but a colorless liquid whose full name is HOCH2CH(OH)CH2Cl). Palm oils and palm fats are the largest contributors to 3-MCPD in the modern industrialized diet. Although this chemical is not genotoxic, it may still contribute to cancer development.

• Hexane

The third nasty compound found in processed seed oils is hexane, which is derived from the other kind of oil (the fossil fuels that power motors and engines). Used in the refining process, hexane is neurotoxic to humans and has long been listed as a cause of occupational diseases in several European countries.

• Free Radicals and ROS

There are also other harmful compounds that can form if the oils are not heated and cooled properly during processing. These compounds can come from the degradation of nutrients, the formation of toxic chemicals such as acrylamides, and oxidation. This last one reduces the quality of the oil and makes it dangerous to human health.

Once processed seed oils have been cooked, high-heat reheating and microwaving can rapidly break down the unsaturated fatty acids and other nutrients in these oils. This process can create free radicals — unstable compounds that can cause damage to your DNA, proteins, and cell membranes.

Foods cooked in oil heated repeatedly (like in fryer vats that go through multiple batches before the oil is replaced) also increase the presence of reactive oxygen species (ROS), accelerating oxidation.

Again, there’s a lot of truth to the claim that seed oils contain harmful chemicals created during processing. Luckily, small-batch or cold-pressed oils — those that have not undergone the RBD refinement process — may not have all these issues and be significantly less problematic, if not downright healthy for you.

Claim 3: Seed Oils Are Linked to Chronic Diseases

Critics of seed oils cite claims that consumption can cause chronic health conditions, including heart disease, metabolic dysfunction, obesity, and migraine headaches. Let’s see what the evidence says.

• Cardiovascular Disease Risk

A 2018 article reviewed data from lab experiments, animal studies, and human trials. ​​(Our view on the use of animals in medical research is here.) The authors found strong evidence that diets high in omega-6 fatty acids increase the amount of a harmful form of cholesterol called oxLDL, worsen inflammation, promote oxidative stress, and increase atherosclerosis (hardening of the arteries). These can all hasten the development of heart disease.

But remember, not all seed oils are super-high in omega-6s, so their contribution to the risk of heart attack may vary depending on the type. The risk seems to depend on the amounts of omega-6s and omega-3s in the overall diet as well as in the particular oils.

And with every question about whether a food or ingredient is good for you or not, you have to ask: compared to what?

In this case, it turns out that if you replace animal fats and trans fats with polyunsaturated fats like those found in seed oils, you can actually reduce cardiovascular disease risk. A 2021 study found that consumption of canola and corn oil lowered the risk of death compared to butter and margarine.

But just because they’re better than butter and margarine doesn’t mean they’re healthy, or that there’s no risk. Excess butter, margarine, or oil in your diet can be detrimental to cardiovascular health, especially for someone who already has heart disease.

• Seed Oil Consumption and Obesity

Here, too, results are mixed. A 2024 meta-analysis looked at 42 studies and found evidence that rice bran, soybean, and sunflower oils were all associated with weight gain, while sesame oil seemed to lead to weight loss. (The study used canola oil as the standard of measurement, so the other oils were either more or less likely than canola to contribute to weight gain.)

Canola oil has been shown to reduce body weight but does not affect other markers of obesity, such as waist circumference, hip circumference, or waist-to-hip ratio. Safflower oil may reduce the amount of fat stored in the trunk region of the body.

And when combined with other non-seed oils such as olive and coconut, some seed oils may even protect against obesity (at least, according to one study, in rats).

• Type 2 Diabetes

Some seed oils appear to protect against the risk of developing type 2 diabetes, at least compared to alternative fat sources. Soybean, canola, and sesame oils have been associated with lower type 2 diabetes risk than peanut oil, refined and blended plant oil (which typically contains soybean, rapeseed, sunflower seed, and rice bran oils), and lard.

Some seed oils, such as pomegranate, sesame, and sunflower seed oils, show potential therapeutic benefits in managing type 2 diabetes and other metabolic disorders. However, results vary depending on the person’s overall diet and health.

• Migraines

A 2022 study found evidence that consuming oils rich in antioxidants, including vegetable oil, may help reduce the severity of migraines due to their anti-inflammatory and neuroprotective properties. The omega-6 to omega-3 ratio seems to be a factor here as well.

What About GMO Seed Oils?

Many seed oils are bioengineered. Ninety percent of the four most common seed oils — canola, soybean, cottonseed, and corn — are from GMO crops.

The plants are bioengineered mainly to allow farmers to treat them with herbicides such as Roundup that would kill non-GMO plants. This means they absorb and, in turn, deliver some of the weed killer glyphosate, a probable human carcinogen.

Glyphosate may disrupt hormones, alter metabolic processes in the human body, and promote tumor formation.

The best way to protect yourself against this is to avoid canola, soybean, cottonseed, and corn oil unless grown organically or certified non-GMO.

A Word About Canola Oil

Canola oil has some passionate critics who claim that it’s “toxic,” blaming it for everything from inflammation to cognitive decline. But these claims don’t hold up under scrutiny. Most are rooted in outdated concerns or confusion with industrial rapeseed oil, which is high in erucic acid (a compound mostly bred out of modern canola). In reality, canola oil is consistently associated with lower cardiovascular risk compared to animal fats. Of course, it’s highly processed and often genetically engineered, which is why moderation and choosing organic or non-GMO versions make sense. But it’s hardly the supervillain of healthy eating.

Seed Oils vs Beef Tallow and Other Animal Fats

Since many wellness influencers continue to pit seed oils against animal fats like beef tallow, let’s see how they compare.

The Problem With Animal Products

Butter, ghee, lard, bacon grease, and beef tallow have all been used to cook food across cultures. However, these animal products have been shown to trigger inflammation that is detrimental to health.

Animal fats are also high in saturated fats, which are solid at room temperature and are associated with higher LDL cholesterol levels and increased risk of cardiovascular disease.

Although foods sourced from animals are sometimes thought of as more “natural” or closer to what our ancestors may have eaten (a central tenet of the Paleo diet), there’s nothing natural about how most animal products are produced these days in factory farms.

There are also major ethical concerns with these products, including their impact on the environment, human health (including via the creation of antibiotic-resistant bacteria), and the suffering of the animals themselves.

What the Research Says

A significant body of evidence suggests that replacing saturated fats with unsaturated fats, like those found in many seed oils, can benefit heart health.

In a major Cochrane meta-analysis of 15 randomized controlled trials involving over 59,000 participants, researchers found that reducing saturated fat intake led to a 21% reduction in cardiovascular events, especially when the saturated fat was replaced with polyunsaturated fat.

And this isn’t exactly new news. Researchers have known for more than 40 years that saturated fat was associated with increased risk of heart disease.

Starting in the late 1980s and early 1990s, many US fast-food chains began replacing beef tallow (high in saturated fat) with vegetable oils, in line with public health guidance that was aimed at reducing cardiovascular disease.

This change was part of a broader shift in national dietary patterns and public health interventions. And during the decades that followed, between 1990 and 2019, US deaths from heart disease declined by nearly 50%. While many factors contributed to this drop, including improved medical care, reduced smoking rates, and increased awareness of heart disease risks, it’s entirely probable that the reduction in saturated fat consumption played a supportive role.

While this isn’t definitive proof that the fast-food oil swap alone saved lives, it fits into a larger pattern of research showing that replacing saturated and animal fats with unsaturated and plant fats can improve cardiovascular outcomes.

And new research continues to back this up. Most recently, a 2025 study found that higher butter intake was associated with increased total mortality and cancer mortality, while higher intake of plant-based oils was associated with lower total, cancer, and cardiovascular disease mortality.

The Type of Fats Matters

The story is more complicated than “seed oils good, animal fats bad,” however.

For one thing, vegetable oils that are partially hydrogenated are high in trans fats, which might be more harmful to health than animal fats.

As of 2018, the US government banned the use of trans fats in processed foods, although there are still loopholes, including a 0.5-gram reporting limit (less than that per serving is considered zero) and the use of trans fats to coat baking pans.

For another, the source of the seed oil matters.

A 2010 review of seven randomized controlled trials found that seed oils’ impact on heart attack risk depends on the type of oil used. This corroborated an updated analysis of data recovered from an extensive dietary study conducted in the 1970s. In it, researchers examined the effects of replacing saturated fats, such as beef tallow, with seed oils. While this substitution consistently led to lower cholesterol levels, it did not always reduce the risk of death from heart disease.

The research suggests that replacing saturated fats with seed oils with a lower omega-6 to omega-3 ratio, like soybean oil, can lower the risk of heart attacks and cardiovascular mortality. However, when seed oils with a higher omega-6 to omega-3 ratio, such as corn oil, are used instead, the risk of heart disease-related death may increase.

What about non-seed oils like olive and avocado oil? While technically fruit oils, they are often lumped into the broader “vegetable oil” category and deserve special attention. Both are rich in monounsaturated fats — especially oleic acid, which has been linked to lower inflammation, improved cholesterol profiles, and reduced risk of cardiovascular disease.

Avocado oil shares many of olive oil’s benefits, and it’s especially heat-stable, making it a solid option for sautéing or roasting. Both olive and avocado oils also contain beneficial antioxidants and polyphenols that may support brain function and reduce oxidative stress. While more expensive than most seed oils, their nutrient profile and potential health benefits make them worth considering as go-to options when oil is used sparingly in home cooking. For more on olive and avocado oil, see our article here.

Nutritional Benefits of Seed Oils (and Alternative Sources)

Some seed oils (like flaxseed and canola) contain beneficial omega-3s and a favorable omega-3 to omega-6 ratio. Canola oil has the most balanced ratio of the most commonly used oils, while flaxseed oil tilts firmly in the omega-3 direction, boasting five times more omega-3 than omega-6.

All seed oils also contain polyunsaturated fats, which are generally healthier for you than saturated fats. (Note: you can also get these healthy fats from whole foods, such as flaxseeds, chia seeds, walnuts, and other foods.)

Some seed oils contain beneficial compounds called tocopherols, including vitamin E. (Again, you don’t need to rely on oil for these nutrients; many whole plant-based foods contain vitamin E.

And losing excess weight is typically easier if you prioritize getting your nutrients from whole foods rather than processed oils. That’s because oil is the most calorically dense food, delivering roughly 4,000 calories per pound!

The Economic Advantage of Seed Oils

Health benefits and effects aside, seed oils are significantly cheaper than other cooking fats. While an 11-ounce jar of beef tallow costs $16, and a 17-ounce bottle of quality olive oil can run you upward of $10, you can get 17 ounces of organic canola starting at $7.

If you’re low-income or on a budget, it’s worth noting that using canola or another inexpensive seed oil can make cooking at home more accessible.

A Plant-Based, Low-Oil Approach

The evidence shows that the question of whether seed oils are healthy or dangerous is a complicated one, arriving with big doses of “compared to what” and “it depends.”

So what’s the bottom line here?

Remember that not all seed oils are the same — some have benefits, and others may be harmful.

For the most part, no matter what you cook at home, it will be better for your health than eating out at most restaurants, especially fast food, or bringing in processed dishes from the supermarket. And that’s especially true if you’re already struggling with a chronic disease or excessive weight.

Restaurant food and fast food tend to be high in trans fats, oxidized oils, excess sodium, high fructose corn syrup, processed carbs, and factory-farmed meat and dairy.

In addition to the source of the oil, how it’s processed and used in cooking will also make a big difference to its effects. A cold-pressed oil in your homemade salad dressing or drizzled on your kale is going to be much kinder to your body than oil that sits in a deep fryer for a week, turning out hundreds of batches of donuts or battered chicken.

And, as we’ve seen, whole foods like nuts, seeds, and avocados can provide fats in a more natural form. So getting your fat from seeds, instead of seed oils, is generally a healthier option, giving you fiber, vitamins, minerals, and other beneficial compounds.

Should You Avoid Seed Oils?

Completely avoiding seed oils is a personal choice, based on many of the pros and cons we’ve presented thus far. But if you’re looking for a to-do list to protect your health, here’s what I can leave you with:

• Avoid highly processed foods, regardless of the fat source.
• Avoid deep-fried foods (made with repeatedly heated cooking oil) found in restaurants and fast food.
• Prioritize whole plant foods over isolated fats like oils.
• Sauté with water or broth.
• If you choose to include oils in your diet, choose a non-GMO oil with low omega-6s or a favorable omega-6 to omega-3 ratio (such as flaxseed, olive, or avocado oil).
• And if you do use seed oils (especially the four commonly bioengineered ones — soy, corn, canola, and cottonseed), look for organic or non-GMO project-certified brands.

Less Is More When It Comes to Oil

While many seed oils are highly processed and found in unhealthy processed foods, they are not inherently harmful in all contexts. Some provide beneficial polyunsaturated fats, particularly when omega-6s are balanced with omega-3s. However, the refining process and excessive consumption of omega-6s in modern diets raise legitimate questions about their long-term health effects. And there’s nothing healthy about deep-fried foods, no matter what fat source they’re fried in.

Beef tallow and other animal-based fats promoted as a “natural” alternative have their own serious health and ethical concerns.

Ultimately, the healthiest approach may be minimizing added oils — whether from plants or animals — and focusing on whole food sources of fat like nuts, seeds, and avocados. Cooking with less oil is a simple, sustainable way to sidestep the debate while supporting long-term health.

Tell us in the comments:

• Do you cook with seed oils?
• Now that you’ve seen the pros and cons of seed oils, how do you feel about them?

Read Next:

• Fresh Herbs: How To Store, Use, and Enjoy Them Without Waste

Featured Image: iStock.com/Jacob Wackerhausen

The post Are Seed Oils Healthy or Harmful? What the Hype — and the Science — Really Say appeared first on Food Revolution Network.

According to the National Hot Dog and Sausage Council, Americans eat 818 hot dogs per second between Memorial Day and Labor Day, which adds up to about seven billion hot dogs. On an individual basis, the average American consumes 70 hot dogs a year, which comes out to one and a third wieners per week.

That’s not all that surprising, considering hot dogs are cheap, easy to grill, convenient to eat one-handed or on-the-go, and associated with good times and great condiments. And a lot of people love how they taste, too.

But just because hot dogs are so popular doesn’t mean they’re healthy. So what’s the truth? Are hot dogs safe to eat? Or are they an unhealthy indulgence that is best avoided?

In this article, we’ll break down the nutrition, health risks, and ingredients of hot dogs — and why they might not be as harmless as they seem.

And if you’re looking for healthier hot dog alternatives, stay tuned — I’ll share some delicious plant-based swaps at the end.

The Rise of Hot Dogs

Hot dogs are a type of sausage, a food that has likely been around since at least the time of Roman Emperor Nero. One day, the story goes, Nero’s cook cut open a roasted pig and stuffed its intestines with ground meat, wheat, and spices to create the first sausage. (If that grosses you out, you do not want to learn more about the emperor himself, who, let’s just say, was not known for kindness to his mother or wives.)

Fast-forward almost two millennia, and hot dogs as we know them likely originated in a couple of German-speaking cities: Frankfurt (from where we get the name frankfurters and Vienna (Wien in German, where the word wieners comes from). German immigrants brought these sausages to New York in the 1840s, where they quickly became a popular street food.

They’re called hot dogs partly due to jokes and urban legends suggesting sausages contained dog meat. Cartoonists from the late 19th century depicted dogs being turned into sausages, reinforcing public skepticism about their ingredients. Over time, “hot dog” became popular, blending with the nickname “red hots” for warmed sausages.

One of America’s first known hot dog vendors was Charles Feltman, a German immigrant who began serving them at his Coney Island food cart in the 1860s. Later, in 1916, one of Feltman’s former employees, Nathan Handwerker, started Nathan’s Famous, a hot dog stand selling an all-beef sausage version at a lower price.

The bun came later, possibly invented by a sausage vendor in St. Louis in the 1880s who found it cheaper to hand out hot-dog-shaped bread to keep his customers from burning or dirtying their hands. (Doing the math, it took the US more than 40 years to go from the hot dog to the hot dog bun, which interestingly is roughly the same amount of time between the invention of the can and the can opener.)

Today, there are dozens of regional hot dog types in the US, each with its own distinct makeup and toppings. But as you’ll see, no matter which hot dog style you choose, they all come with a hefty serving of unhealthy ingredients and unsavory processing.

Unhealthy Hot Dogs

The first alarming thing about hot dogs is their sodium content. A single Oscar Meyer Classic Weiner Hot Dog (the food, not the iconic car shaped like a hot dog in a bun, which I think looks pretty cool) contains 410 milligrams of sodium, almost a fifth of the daily maximum.

They’re also high in fat, about a third of which is heart-unfriendly saturated fat.

What’s more, hot dogs are also devoid of any dietary fiber, a nutrient crucial for gut health that is in short supply anyway in the standard industrialized diet. (The average American gets only 10–15 grams of fiber per day, which is less than half the recommended amount.)

As heavily processed meats, weiners also lack the antioxidants, phytonutrients, and vitamins found in whole foods. The processing methods used to create the final product (like grinding, mixing, and curing hot dogs with chemical additives) strip away nutrients. At the expense of nutritional quality, this processing expands shelf life, enhances flavor, and creates a uniform texture.

Simply put, hot dogs are nutrient-poor foods that deliver chemicals, unhealthy fats, and sodium.

And if you add a hot dog bun to the picture, things get even worse. There are 126 calories in the average white hot dog bun or roll, which is more than the hot dog itself! You’ll also get another 222 mg of sodium, which brings the sodium content for a single hot dog with bun up to about 25% of your total sodium for the day (before condiments are added to the mix!). If you’re eating multiple weenies, you can see how that would add up.

How Are Hot Dogs Made and What Are They Made from?

(Editor’s Note: Trigger Warning – The following details may be upsetting to read about. We in no way seek to validate or condone the practices involved in conventional hot dog production, but rather aim to provide transparency so our members can make informed choices.)

Hot dogs are made in factories. They are processed meat, meaning they are made up of the parts of animals left over once the choice cuts are used up.

While there are 100% beef hotdogs, most hot dogs are made from a combination of pork, chicken, and turkey parts. For example, the ingredients in Oscar Meyer weiners are listed as “mechanically separated” chicken, turkey, etc. But what does that mean exactly? 

Trimmings are the remains of an animal left after cutting up meat products like pork chops and steaks. That includes animal parts such as snouts, organs, intestines, and skeletal muscle. They are turned into ground meat in industrial grinders and then combined with processed chicken trimmings (which are more of a nasty goo than anything resembling what you’d likely call “food”).

Then, these so-called “meats” are mixed with ingredients like water, salt, food starch, flavorings, sweeteners, and other additives.

To give you a perspective on just how processed hot dogs are, many are mostly water and contain less than 10% of actual meat in the final product.

In fact, the pinkish color of hot dogs is not necessarily from the meat itself but from sodium nitrate or nitrite. These ingredients are added as preservatives to extend shelf life and protect against harmful pathogens. However, nitrates and nitrites may also have harmful health effects, which we’ll get to in a moment.

If, for some reason, you want to see how hot dogs are made, you can view the hot dog video from How It’s Made. But prepare to be grossed out.

Also, it’s worth noting that most hot dogs, along with the majority of animal products consumed in the industrialized world, come from animals raised in concentrated animal feeding operations (CAFOs), also known as factory farms. In addition to the ethical issues involved in raising animals in such miserable conditions, their meat is often contaminated with antibiotics and foodborne pathogens.

6 Health Risks of Consuming Hot Dogs

So, hot dogs contain ingredients of questionable origin and quality. How does that translate into health effects if you eat them?

1. Hot Dogs and Cancer

The World Health Organization (WHO) categorizes processed meats, including hot dogs, as Group 1 carcinogens. What does this mean? Group 1 carcinogens are a category of substances that have the strongest evidence of being cancer-causing in people. Other things that fall into this category include tobacco and asbestos.

The International Agency for Research on Cancer (IARC) conducted a review of over 800 studies from 10 different countries to look at the relationship between eating processed meats and colorectal cancer. The researchers found that eating 50 grams of processed meat daily (the equivalent of a single hot dog) can increase your risk of colorectal cancer by 18%.

A study in the medical journal Cancer Epidemiology, Biomarkers & Prevention also found that the more hot dogs and other cured meats a mother consumes during pregnancy, the greater their child’s risk of developing a brain tumor later in life.

Eating processed meats has also been shown to increase the risk of bladder, breast, and stomach cancers.

Part of the reason hot dogs are carcinogenic is how they’re typically cooked. Cooking meat at high temperatures, like grilling, can release heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) — known cancer-causing compounds. (If you’re worried, plant-based foods don’t form these compounds during grilling!)

2. Hot Dogs and Heart Health

As we saw above, hot dogs are high in saturated fat and sodium — neither of which is good for your heart. So it’s no surprise that research has found a strong link between eating them and developing heart disease.

A 2014 study published in Public Health Nutrition looked at the dose-response relationship between eating red and processed meat and the risk of dying from heart disease. A data set of 150,000 deaths clearly showed that the more red and processed meat people ate, the more likely they were to die from heart disease.

Another 2014 study in Circulation looked at data from over 37,000 Swedish men aged 45 to 79 with no history of heart disease. Men who ate at least 75 grams (about one and a half hot dogs) of processed meat per day had almost two and a half times the risk of death from heart failure.

3. Hot Dogs and Diabetes

Every hot dog you eat increases your risk of type 2 diabetes. A 2024 meta-analysis of studies including almost 2 million people found that for every 1.8-ounce serving of processed meat (a single hot dog) per day, the risk of developing the disease jumps by 15%.

This increased risk may be related to the saturated fat in hot dogs, which can contribute to insulin resistance. But there could be other reasons, too. For one, hot dogs are high in nitrates and nitrites, two nitrosamine-forming compounds that can damage the pancreatic cells that make insulin.

4. Hot Dogs Food Safety Risk

Hot dogs have been subject to food recalls in the US for many reasons throughout the years, such as:

• Misbranding and undeclared allergens like soy or milk
• Spoilage
• Salmonella or listeria contamination
• Foreign matter contamination, including metal, plastic, bone, etc.
• Product tampering

How common is this? As of this writing, the USDA maintains a food recall database going back to 2012. When I searched for hot dog recalls, the website returned a list of 288 separate incidents.

Needless to say, this track record doesn’t inspire confidence in the safety of hot dog production.

Find out more about keeping your family safe from foodborne illness in our food safety guide.

5. Hot Dog Allergy Risk

Hot dogs may contain ingredients that cause some people to have an allergic reaction. This isn’t surprising, as hot dogs contain a laundry list of ingredients.

Many people are allergic to the meat trimmings used in hot dogs, food dyes like tartrazine, or additives like nitrates and nitrites.

Some hot dog brands may also use gluten or come in contact with gluten during processing. If you have celiac disease or gluten sensitivity, make sure you look for certified gluten-free hot dogs (if you still eat them after reading this article!). Celiac.com has a list of gluten-free hot dog brands and those that don’t have gluten-containing ingredients.

6. Unhealthy Foods Served With Hot Dogs

Most of us probably aren’t pairing hot dogs with heaping sides of raw kale and mixed berries. People typically eat hot dogs with a side of potato chips or french fries — high in sodium and potentially even ingredients that have been banned in other countries — and wash them down with sugary soft drink beverages.

Hot dogs are usually served on heavily processed white flour buns, topped with condiments high in sugar, sodium, and potentially harmful food dyes.

This combination of refined carbs, processed meats, and high-sugar, high-sodium sides and toppings can contribute to weight gain, high blood pressure, and an increased risk of chronic diseases like heart disease and diabetes. The lack of fiber and essential nutrients in a typical hot dog meal makes it far from a balanced option. When eaten frequently, these can negatively impact your health, in addition to the damage done by the hot dogs alone.

Can Cats or Dogs Have Hot Dogs?

The ASPCA and the American Kennel Club (AKC) advise against feeding hot dogs to cats and dogs due to their unhealthy and potentially toxic ingredients. Since hot dogs are highly processed, the large amounts of sodium, preservatives, and artificial additives can harm pets.

Many hot dogs also include garlic, onion, and other seasonings, which are toxic to cats and dogs. Eating foods with these spices could lead to digestive issues, anemia, or even more severe health complications.

Additionally, hot dogs are high in fat, which can contribute to pancreatitis in dogs and cats, a painful and serious condition that affects their digestive system. The excess salt can also cause dehydration or salt poisoning, leading to symptoms like vomiting, diarrhea, tremors, or seizures.

In short, hot dogs are not healthy for humans, and they’re not healthy for animals, either.

Healthier Hot Dog Alternatives 

If you are hankering for a hot dog, the good news is that some better alternatives are available.

“Not As Terrible” Conventional Hot Dogs

If you absolutely can’t stand the thought of parting with meat hot dogs, you can mitigate your risk in a couple of ways.

First, find locally sourced, animal-based hot dogs, perhaps produced on a local organic farm. Ask the farmer about ingredients and their manufacturing process.

You can also try looking for uncured hot dogs that don’t contain synthetic nitrates.

To ensure you’re not getting a product full of trimmings and various animal parts, you could look for hot dogs that state they are “100% chicken” or “100% beef.”

Read the ingredient list thoroughly to look for undesirable ingredients you might want to avoid, such as MSG, artificial or “natural” flavorings, preservatives, and high fructose corn syrup or other sweetening agents.

And remember the dose-response effect: the fewer hot dogs you eat, the lower your risk of cancer, heart disease, diabetes, allergic reactions, and those alarming “foreign matter” sightings.

Store-Bought Plant-Based Hot Dogs

Vegan or plant-based hot dogs are easily found at most stores today. Many varieties use peas, soy, or gluten as their main source of protein instead of meat.

While they can provide a more ethical and sustainable option and a less carcinogenic option, most of the meat analog hot dogs on the market are still highly processed and are far from being “health foods.” If you decide to eat store-bought vegan hot dogs, eat them in moderation, limiting your intake to occasions like summer picnics or BBQs.

Carrot Dogs

I have yet to see carrot dogs sold in stores, but you can easily make them at home. And they’re surprisingly delicious! To make a homemade carrot dog, all you do is peel some large whole carrots, boil them until soft, marinate them in a sweet and salty marinade for several hours in the fridge, and roast them in the oven. Serve them with all of your favorite healthy hot dog toppings. (For recipes and serving ideas, see below!)

Homemade Veggie or Vegan Dogs

Making your own veggie or vegan hot dogs is a great way to enjoy a healthier, plant-based meat alternative without the undesirable ingredients in store-bought versions. Popular hot dog recipes blend foods such as cooked lentils, mushrooms, chickpeas, oats, or vital wheat gluten to create a firm, sausage-like texture. Adding ingredients like smoked paprika, cumin, soy sauce, nutritional yeast, and liquid smoke helps mimic the savory, smoky flavor of traditional hot dogs.

Once the hot dog mixture is well combined, shape it into logs, wrap them in foil, and steam for 30–40 minutes until firm. After steaming, they can be grilled or pan-seared for a crisp exterior.

Homemade vegan hot dogs made with whole food ingredients ensure a high-protein, fiber-rich alternative that’s both delicious and nutritious.

Hot Dog Toppings

Traditional toppings for hot dogs include condiments that may contain artificial colorings and preservatives and are usually high in sugar and sodium.

Some healthier hot dog toppings include:

• Homemade condiments such as mustard, ketchup, or BBQ sauce
• Shredded cabbage or coleslaw
• Cubed avocados or guacamole
• Chopped fresh tomatoes or salsa
• Herbs like dill or cilantro
• Sauteed onions and bell peppers
• Raw sauerkraut, sugar-free pickle relish, or kimchi
• Canned beans or vegan chili
• Fresh fruit, like chopped mango or pineapple

Vegan Hot Dog Recipes

Hot dogs get a plant-based upgrade with these flavorful, hearty, and satisfying recipes. Made with wholesome ingredients and bold seasonings, each one delivers smoky, savory, and deliciously satisfying bites. Whether grilled, pan-seared, baked, or steamed, these meat-free hot dogs bring all the comfort of a classic with a fresh, plant-powered twist. Grab your favorite toppings and dig in!

1. Lentil Sausage

Packed with lentils, oats, and tofu, this Lentil Sausage delivers the perfect balance of heartiness and texture in a fully plant-based package. Bold seasonings like smoked paprika, cumin, and garlic bring out deep, savory flavors, making this a satisfying alternative to traditional sausages. Whether grilled, pan-seared, or steamed, this simple yet flavorful sausage shines in a bun. For the ultimate upgrade, top it with a generous helping of Homemade Green Cabbage Sauerkraut — the tangy crunch takes this plant-based hot dog from delicious to outstanding!

2. Smoky Carrot Dogs with Creamy Apple Slaw

Who knew carrots could steal the show? In this recipe, tender carrots soak up a bold, smoky marinade made with coconut aminos, vegan Worcestershire, liquid smoke, and warm spices, transforming into a savory, grill-worthy carrot dog bursting with deep umami flavor. Nestled in a whole grain bun and topped with a crisp, refreshing Easy Creamy Apple Slaw, each bite is the perfect balance of smoky, tangy, and sweet. This simple yet satisfying plant-based take on a classic hot dog is a must-try for cookouts, weeknight dinners, or anytime you crave something fun and flavorful!

3. Vegan Italian Sausage, Onions, and Peppers

Vegan Italian Sausage, Onions, and Peppers bring all the bold, savory flavors of classic Italian sausage — without the meat! Combining tofu, sun-dried tomatoes, and a rich blend of Italian herbs and spices creates the perfect base, but the real magic comes from vital wheat gluten, which gives these plant-based sausages their signature bite and satisfying texture. Grilled or pan-seared, then paired with sautéed onions and peppers, these sausages make a delicious, hearty meal perfect for stuffing into a roll or serving with your favorite sides.

Hot Dogs Are Not a Health Food

Traditional hot dogs have no health benefits, and if there were truth in advertising, they would probably be sold with warning labels. But the good news is that if you are hankering for a hot dog, there are plenty of healthier alternatives that you can feel good about enjoying!

Tell us in the comments:

• Have you tried a healthier hot dog alternative?
• What are your favorite healthy hot dog toppings?

Read Next:

• 12 Banned Foods Americans Should Stop Eating

• Does Processed Meat Cause Colorectal Cancer — and Are Plant-Based Alternatives Any Better?

The post Are Hot Dogs Healthy? Exploring Their Nutrition, Risks, and Alternatives appeared first on Food Revolution Network.

So, is raw milk a natural restorer of health, or a potential killer? In this article, we’ll examine the evidence to help you make an informed decision for yourself and your loved ones.

Before we get to raw milk, in particular, let’s begin by looking at the issues with milk in general. Then we’ll see if the benefits of raw milk outweigh these concerns.

The Issues With Milk

Whether raw or pasteurized, dairy products pose three major concerns: impact on human health, animal cruelty, and environmental damage. (To be clear, in this article, I’m not talking about human breast milk, goat’s milk, or yak milk, but cow’s milk that’s taken for human use.)

Milk Health Concerns

Milk (and some other dairy products) contain significant amounts of saturated fat, a known contributor to heart disease.

An eight-ounce glass of whole milk contains five grams of saturated fatty acids. For reference, the US government cautions against consuming more than 20 grams a day, so one glass accounts for a quarter of the daily limit.

What’s more, milk naturally contains steroid hormones that, even at low doses, can disrupt your endocrine system and lead to hormonal imbalances. Consuming these hormones, such as estrogen and progesterone, has been linked to breast and prostate cancers.

In addition, the antibiotics used in livestock production fuel an increase in diseases and the development of “superbug” bacteria that existing antibiotics can no longer treat. These antibiotic-resistant bacteria can spread to people, making infections harder to treat and increasing the risk of severe illness, longer hospital stays, and higher mortality rates.

While raw milk does not provide inherent protection against antibiotics, most raw dairy products are at least antibiotic-free. A 2024 study that examined over 400,000 samples of raw milk found that just over 1 in 500 tested positive for some kind of antibiotic.

Animal Welfare Problems with Dairy

Most meat and other animal products in the United States come from “concentrated animal feeding operations” (CAFOs), also known as factory farms. The CAFOs owned by a single corporation, Dean Foods, produce a staggering 40% of all milk sold in the US.

These farms are characterized by cramped and filthy conditions, stressed-out animals, and the rampant spread of disease (both among the animals themselves and into the surrounding environment through their waste).

In CAFO farms, the dairy cows are repeatedly impregnated, often through artificial insemination, so they’re always lactating. Once they give birth, their calves are taken away, often within hours, so that the milk can be sold for human consumption. Both the mothers and babies experience great distress at this separation (as would just about any other mammalian mother-infant pair).

While raw milk could come from any type of farm, most doesn’t come from these CAFOs; instead, it comes from smaller farms that market their products as more “natural” or “humane.” It’s not easy to assess the veracity of these claims, as the USDA doesn’t keep statistics or meaningfully regulate raw milk production.

Instead, regulation falls to individual US states. If you’re in the mood for a fun summary of the relevant statutes found in California’s Food and Agriculture Code, here you go. My favorite line is a paragon of vagueness: “All persons who come in contact with raw milk shall exercise scrupulous cleanliness…” (Scrupulous Cleanliness would make a great heavy metal band name, if you ask me. But then again, maybe there’s a reason I haven’t yet gotten a job in the heavy metal band naming business.)

Even in small family farms that tout their “humane” operations, there’s still a risk of pathogens and mistreatment of animals. And there’s no getting around the facts of life and death as dictated by the economics of dairy: baby cows are deprived of their milk so it can be sold to humans, and unprofitable animals are slaughtered.

Some small farms allow their calves to nurse for at least a little while, which is definitely better for mother and baby. However, calf-sharing, as the practice is known, may increase the risk of pathogens in raw milk.

In fact, one small farm that proudly touts its values, including sustainability, happy cows, and healthy customers, recalled all of its products (a recall secured by the state of California) in December 2024, due to an outbreak of bird flu. (Yes, cows can get bird flu. And no, it doesn’t enable them to fly.) So, having a smaller, non-CAFO dairy farm doesn’t mean it’s without risk.

Environmental Effects of Milk

Dairy production contributes to greenhouse gas emissions, worsening climate chaos worldwide. Methane, the principal greenhouse gas emitted by cows (via their burps and farts), is 28 times more powerful at trapping heat in the atmosphere than carbon dioxide.

Dairy farming requires large amounts of land, regardless of whether cows are grazing in pastures or if fields are used to grow feed crops like soy, corn, and alfalfa.

Milk production also uses huge quantities of water. The Water Footprint Network tells us it takes about a thousand liters of water to produce a single liter of milk.

How is that possible? For one thing, large amounts of water go into the feed for the cows. And lactating cows must drink copiously to avoid dehydration. Water is also used for cleaning, cooling in hot climates, wetting feed, and what is euphemistically called “manure management.”

To understand the reality behind that term, visualize streams of manure, fertilizer, and antibiotic residue running off into local ponds, creeks, lakes, and rivers. This so-called “management” contributes to water pollution, algal blooms, and dead zones in rivers and oceans.

Raw milk typically comes from smaller farms, often aiming for better environmental practices. Small farms may use some resources more efficiently and even recycle manure back on the land or provide it to nearby farms. However, they still require significant amounts of water, land, and nutrients per unit of food produced. And they haven’t figured out how to get their cows to stop producing methane.

On the other hand, since raw milk has a much shorter shelf life than pasteurized milk, transporting and refrigerating it has a considerable carbon footprint. This could even outweigh the environmental benefits that may accompany more environmentally sensitive production methods.

What Is Raw Milk and How Does It Compare to Pasteurized Milk?

Raw milk is milk that has not undergone pasteurization.

Pasteurization is a heat treatment process designed to kill or deactivate harmful pathogens and microorganisms that may be present in foods or beverages. The term derives from French scientist Louis Pasteur’s pioneering work on the germ theory of disease, and his experiments in destroying those germs through heat and other methods.

Technically, raw milk can come from any mammal, including cows, goats, sheep, buffalo, and camels. (I don’t know of any humans who drink dolphin or whale milk (too hard to get) or hamster or rat milk (not worth the trouble).

Until the late 1800s, when pasteurization caught on, all milk was raw. To this day, many countries in Africa and parts of Asia still don’t pasteurize their milk.

It’s easy to romanticize the past and think that “natural” raw milk must have been fine. But in pre-pasteurization America, raw milk was a common — perhaps the most common — source of foodborne illness.

And things got worse as dairy production went from a couple of cows on your neighbor’s small farm to large-scale industrialization. The quality of milk plummeted. Large dairy herds were fed “slop house” distillery waste, and the milk wasn’t refrigerated properly.

In those days, no government standards regarding milk processing existed, and fraud was rampant. One salient example was the 1858 New York “Swill Milk” scandal, where it was discovered that watered-down milk was “revived” with plaster of Paris, starch, eggs, and molasses. (That’s one recipe we will definitely not be sharing on this website!)

The disease-causing milk-borne pathogens were even worse than those additives. In 1891, one in every four infants in New York City died, many from drinking tainted milk. Once pasteurization became widespread, this number dropped to about 1 in 14.

As we’ve seen, pasteurization is a heat treatment process designed to kill or deactivate harmful pathogens and microorganisms that may be present in foods or beverages.

Raw Milk Health Claims vs. Reality: What the Science Says

There are many health claims made by proponents about raw milk. Among the most common are that raw milk:

• Has more nutrients than pasteurized milk
• Contains beneficial probiotics that would otherwise get destroyed by pasteurization
• Is easier for lactose-intolerant people to digest
• Boosts the immune system and reduces allergies

Raw milk fans also claim that it tastes better than pasteurized milk. Since it’s not a health claim, I’m not going to explore whether that’s true (it’s hard to argue about matters of taste). But even conceding the point, that’s not necessarily a point in its favor. Companies in Australia that sell raw milk (for bath or cosmetic usage; it’s illegal in that country to sell it for consumption) are required by law to make it unpalatable to prevent children from accidentally drinking it.

1. Does Raw Milk Have a Higher Nutrient Content?

Advocates argue that the heat required for pasteurization destroys milk’s nutritional and health benefits. But what does the research say?

There is some denaturation of proteins, but that has no impact on the quality of those proteins. (The first thing your body does with protein from food is break it down into smaller units, such as peptides and individual amino acids, which is exactly what happens when proteins are denatured.)

There are small losses (less than 10%) of water-soluble vitamins, including C, thiamine (B1), B6, folate (B9), and B12, during pasteurization. With the exception of B12, the concentrations of these vitamins in milk are very low to begin with. And pasteurization has no effect on fat-soluble vitamins A, D, E, and K.

The minerals in milk (including calcium, magnesium, phosphorus, and potassium) are also unaffected by pasteurization, as they are very heat-stable.

And many types of milk are fortified with nutrients, effectively replacing any vitamins that might have been reduced through pasteurization, and then some.

2. Does Raw Milk Have Probiotics?

Some lactic acid bacteria, like those in raw milk, are considered probiotics. These are live microorganisms that can then live in your gut and provide health benefits to you (while having a great time digesting foods that you couldn’t handle without them).

There are a few problems with this, however. Key probiotic bacteria, such as Bifidobacterium or Lactobacillus acidophilus, should be present only at low levels in raw cow’s milk. They don’t compete well against the more numerous and aggressive lactic acid bacteria, so there’s not a lot of them for you to drink.

In fact, raw milk high in Bifidobacteria is probably contaminated with fecal matter, which raises the likelihood that the milk is also contaminated with genuinely harmful bacteria.

In any case, a much better source of probiotics for people is foods that have been safely fermented.

For more on this topic, see our article: Fermented Foods: What Are They and How Can They Boost Your Health?

3. Is Raw Milk Easier to Digest for Lactose-Intolerant People?

Proponents claim that raw milk alleviates the symptoms of lactose intolerance. Lactose intolerance occurs when people lack an enzyme called lactase (more specifically and accurately, beta-galactosidase, which sounds to me like a really unsuccessful Battlestar Galactica spinoff), making them unable to metabolize lactose, the primary sugar in milk, into glucose and galactose.

For most people, this is a genetic trait. Researchers estimate that up to two-thirds of the world’s population is lactose-intolerant, meaning they experience digestive distress and other unpleasant and potentially harmful symptoms when they consume milk. Rates of lactose intolerance are highest in people of color.

So, is it true that lactose-intolerant people can handle raw milk? As far as science has discovered, no. A 2014 randomized controlled study found that raw milk produced just as many symptoms as pasteurized milk in lactose-intolerant participants.

Interestingly, although researchers didn’t tell them which milk they were drinking and tried to mask any taste differences by adding vanilla flavoring, 40% of the subjects could tell the difference between raw and pasteurized milk. However, that didn’t affect the amount or severity of symptoms they reported.

If you think about it, these results make perfect sense. All milk, whether raw or pasteurized, contains lactose, which can cause reactions in intolerant individuals.

Lactase-producing strains of bacteria can potentially be present in small amounts in raw milk, but they don’t get a chance to do their thing because their activity is inhibited by refrigeration. So, unless you get your raw milk by sliding under a cow and suckling directly, you’ll probably not benefit from these bacteria.

4. Does Raw Milk Boost Immunity and Reduce Allergies?

Several epidemiological studies have shown that growing up in a farming environment is associated with a decreased risk of allergy and asthma compared to children from suburbs and cities. There’s a comprehensive theory, known as the “hygiene hypothesis,” that growing up in overly clean environments might render our immune systems less prepared, leading to more allergies and illnesses like asthma later in life.

Raw milk advocates argue that drinking unpasteurized cow’s milk is part of why farm kids come into contact with a wider range of bacteria and allergens than other children.

It’s true that exposure to modest amounts of microbes and even allergens can stimulate an immune response and support overall health. Sort of the “what doesn’t kill you, strengthens you” principle.

However, that’s technically true with all sorts of possible pathogens and microbes. Some people might even be healthier if they eat a bit of dirt. The trouble is, some people might also die because of exposure to those same pathogens that stimulate immunity in others.

The US FDA tells us that raw milk does not cure or treat asthma or allergies and is not an immune-system-building food.

Still, is there anything about raw milk that could help stimulate immune health?

Raw cow‘s milk may contain elements with antimicrobial properties that inhibit the growth of microorganisms in the milk. However, because most people don’t live on farms and get their milk refrigerated, those antimicrobial elements probably have little to no effect.

There are enzymes in milk, including lysozyme and lactoferrin, that help protect nursing babies from infection. However, their concentration in human milk is 10 times that of cow’s milk.

In fact, high concentrations of these enzymes in cow’s milk are bad news, indicating that the cow’s immune system has powered up to deal with an infection such as mastitis.

Another such enzyme, lactoperoxidase, is so heat-stable that it’s not destroyed by commercial pasteurization. So raw milk offers no advantage here.

Another claim by raw milk proponents is that pasteurization destroys the immunoglobulins in milk, depriving us of potential health benefits. In reality, research shows that many bovine immunoglobulins — especially IgG — are relatively heat stable and retain most of their activity after pasteurization. However, there may be a slight reduction in function. The FDA also says, “There are no immunoglobulins in raw milk that enhance the human immune system.”

The Real Safety Concern: Is Raw Milk Dangerous?

While there may be some small benefits to drinking raw milk over pasteurized, these possible advantages pale in comparison to a much more important issue: raw milk is dangerous to your health.

Proponents will point out that many people who consume raw milk regularly have never had an issue with it or gotten sick. That may be true, but there’s a statistically significant possibility of severe sickness due to bacterial contamination.

How severe? The most frequent illness accompanying early milk-borne infectious outbreaks in the United States and Europe was typhoid fever caused by Salmonella in milk. Before the advent of antibiotics, this disease routinely killed 10%–30% of those who contracted it, and roughly 36% of the infected soldiers in the American Civil War.

Other old-time diseases caused by bacteria in raw milk include scarlet fever, diphtheria, tuberculosis, and brucellosis. But raw milk has “kept up” with the times, and not in a good way: modern infections carried by raw milk include (science jargon alert) Campylobacter, Salmonella, Shiga toxin-producing E. coli (STEC), Listeria monocytogenes, and avian influenza A(H5N1) virus.

The bacteria most commonly found in raw milk can cause symptoms like diarrhea, stomach cramps, vomiting, and fever. But wait — there’s more. (I feel like I’m narrating the world’s worst infomercial.)

Muscle weakness and paralysis (from Campylobacter), sudden kidney failure and anemia (from STEC), or miscarriage (from Listeria monocytogenes) can also occur.​​​​

Of all the food-borne illnesses linked to dairy products in the US, raw milk and raw cheese are responsible for no less than 96%. That’s despite the fact that less than 5% of all Americans consume any raw milk whatsoever.

So, you might reasonably ask, how widespread are pathogens in raw milk? The answer may shock you.

In some studies, up to a third of all raw milk samples contained pathogens, even when sourced from clinically healthy animals or milk that appeared to be of good quality.

As anyone who’s ever spent time on a dairy farm knows, cows are prodigious poopers, and their poop goes pretty much everywhere. Even on the cleanest farms, poop particles are found on and around an animal’s udder, in the environment (including in soil and water), and on the milking equipment.

There have been dozens of raw milk-related foodborne illness outbreaks throughout the years, continuing to this day, which have led to serious illness, including kidney failure, and even death.

If you’re curious, here’s a list of dozens of articles, research, and studies that list the huge number of outbreaks of disease linked to raw milk.

Who Is Most At Risk of Foodborne Illness?

While everyone should be concerned, the populations most vulnerable to severe adverse outcomes from raw milk include:

• Pregnant people
• Infants and children
• Elderly people
• People with compromised immune systems

Is the Sale of Raw Milk Illegal?

Raw milk is illegal in Canada, Scotland, Australia, Singapore, and some other countries.

Raw milk sales are mostly legal across the EU (each country can decide for itself), but the suggested regulations are far stricter than in the US.

It’s not illegal to consume raw milk in the US. US federal law prohibits the retail sale of unpasteurized milk across state lines, but each state governs the sale of unpasteurized milk within its borders. While 23 US states have enacted at least a partial ban on retail sales of raw milk, many small farms have found creative ways of getting around those restrictions through loopholes like ownership shares of a cow or herd.

The Bottom Line: Should You Drink Raw Milk?

The majority of claims for the health benefits of raw milk don’t hold up to scrutiny. Some don’t make sense when compared to known scientific facts, and most lack credible data to back them up.

And the real and quite high risk of contracting a serious foodborne illness from raw milk outweighs any potential benefits.

Many raw milk farms implement kinder and more sustainable farming methods. But that has nothing to do with pasteurization practices.

If you drink cow’s milk, the safest option is pasteurized milk. But you might be better off availing yourself of safer, healthier, and far more environmentally friendly plant-based milks. There are plenty of ways to get the nutrients you need on a well-balanced, whole foods diet without using dairy products — raw or not.

Tell Us in the Comments:

• Do you drink raw cow’s milk? Why or why not?
• What’s your favorite plant milk?

Featured Image: iStock.com/SimonSkafar

Read Next:

• Creative Programs Help Dairy Farmers Transition To Plant-Based Milks
• 12 Banned Foods Americans Should Stop Eating
• The Dirty Dozen & Clean Fifteen: The Most & Least Pesticide-Contaminated Fruits and Vegetables

The post Is Raw Milk Healthy? Is It Safe? Separating Myths From Facts appeared first on Food Revolution Network.

In my twenties, I suffered so badly from an autoimmune condition that there were long stretches when I couldn’t get out of bed, let alone do my job or enjoy life. Eventually, I dragged myself to a registered dietitian who worked at a holistic health clinic in New York City and begged her for help.

While I sat in front of her, weeping with pain, frustration, and confusion, she fire-hosed me with information about autoimmune disease, molecular mimicry, and inflammation. Not once did she even look up to meet my gaze.

All she had to say at that moment was, “Hey, I’m here. I see you. I’m sorry you’re struggling with this. There is a way out, and we’ll get there together. What do you need the most right now?” But she didn’t say any of that.

Looking back, that’s the moment — although I didn’t realize it then — when I decided to become a health coach. 

Unlike traditional medical practitioners who may rush you through an appointment, coaches take the time to understand your unique goals, challenges, and health history. They take a holistic view of your lifestyle, values, and motivations, helping you identify obstacles to progress. In doing so, they can better understand your overall well-being.

Research shows that health coaching can help clients transform their lives. It can help people manage chronic conditions like diabetes and hypertension, achieve meaningful weight loss, and adopt healthier habits that stick. 

The benefits go deeper than physical health, too. Clients often report improved emotional well-being, boosted confidence, and a greater sense of control over their lives.

Enlisting the help of a health coach is one way to create a practical and meaningful action plan for your health — one that is achievable and deeply aligned with what matters most to you.

A subset of health coaches are choosing to specialize further in plant-based coaching. These coaches use the pillars of lifestyle medicine to help their clients enact meaningful and lasting changes to their health, specifically helping people add more whole and unprocessed plant-based foods to their diets. 

So, how does it all work? What exactly is plant-based coaching? Is coaching worth the investment? And most importantly, how do you find the right plant-based health coach to align with your unique goals and needs?

What Is Plant-Based Coaching? 

Plant-based coaches are health coaches with specialized training in whole food, plant-based nutrition, and lifestyle. They are trained to support clients in adopting and maintaining new behaviors and have the expertise to focus on the unique challenges and rewards associated with plant-based living. 

Transitioning to and maintaining a plant-based lifestyle can be challenging. Without proper support, many people return to their old diets after a brief flirtation with plant-based eating.

Why do they give up? Many clients may struggle with a lack of cooking or shopping skills, limited knowledge to make the best nutritional choices, constraints like time or money, and the absence of emotionally supportive relationships.

Others may have concerns about avoiding deficiencies, navigating the ever-more-tempting landscape of highly processed vegan foods, getting enough calories, and dealing with social pressure to conform to familial and cultural eating patterns.

What sets plant-based health coaches apart from other health coaches is their deep knowledge of plant-based nutrition, which allows them to address these specific challenges and needs. 

Plant-based coaches offer powerful, evidence-based solutions and client collaboration to clarify goals, build real skills and understanding, and co-create healthy and well-balanced menu plans.

The Benefits and Impact of Coaching 

As the benefits of health coaching continue to transform lives, even the American Medical Association (AMA) recognizes its potential. 

In a recent statement, the AMA educates physicians about the critical role health coaches can play in empowering individuals: 

“By bridging the gap between the physician and patient, health coaches can help practices improve patient engagement in their care, leading to healthier patients with better outcomes.” 

This alignment underscores the growing recognition of coaching as a catalyst for better health and more meaningful connections in care.

1. Coaching for Overall Well-Being 

Coaching can significantly enhance overall well-being by addressing both physical and emotional health. 

A 2014 review of 13 studies showed that health coaching positively impacted patients’ physiological, behavioral, and psychological well-being and enhanced their social interactions. The researchers highlighted significant improvements in weight control, increased physical activity, and better overall physical and mental health.

Coaching can benefit people across the age spectrum. A 2017 study found that it helped older adults become more physically fit, which improved their mobility and vitality.

The benefits of coaching are so profound that mainstream medical establishments are starting to take notice. A 2014 study conducted at the prestigious Mayo Clinic, involving 100 employees, found that wellness coaching improved quality of life, depressive symptoms, perceived stress levels, and physical, social, emotional, cognitive, and even spiritual functioning. 

2. Coaching for Weight Loss and Management

Health coaching is also a powerful tool for achieving healthy weight loss goals. One study found that obese people who worked with a professional or peer health coach lost almost 10% of their body weight over 6 months.

Another study found that health coaching was associated with significant and sustained weight loss in overweight and obese adults. Participants lost an average of over 7% of their initial weight after 12 months and kept almost all the weight off after 24 months. 

According to a 2018 review article in the American Journal of Lifestyle Medicine, 80% of clinical trials focused on nutrition and weight management coaching reported improvements, demonstrating its effectiveness in helping individuals adopt sustainable habits and achieve their weight loss goals. 

3. Coaching for Chronic Lifestyle Diseases 

Health coaching offers transformative benefits for individuals managing many serious chronic diseases. A 2018 review of 22 studies found that coaching helped people with type 2 diabetes lower their HbA1c levels (a long-term measure of blood glucose levels) and improve their overall well-being. 

A 2019 meta-analysis of 10 randomized controlled trials found that health coaching was linked to improved quality of life and reduced hospital admissions in patients with chronic obstructive pulmonary disease (COPD).

Health coaching has also been found to improve cardiovascular outcomes. A 2016 study showed that participants who received health coaching experienced clinically relevant improvements in key health markers, including blood pressure, cholesterol levels, triglycerides, fasting glucose, body weight, BMI, waist circumference, and cardiorespiratory fitness. That’s a long list of very good news!

Is Health Coaching Covered by Insurance?

We’ve just heard a lot of good news about the effectiveness of health coaching in improving health outcomes. It turns out it’s also effective in reducing healthcare costs. 

Despite this fact and the increasing credibility of health coaching in the medical field, most insurers still do not offer coverage under standard circumstances. 

That’s unfortunate, as the lack of coverage can make coaching inaccessible for some, even as demand grows. However, in certain cases, clients in the US may be able to use Flexible Savings Account (FSA) or Health Savings Account (HSA) funds to pay for health coaching services. 

Health coaching may qualify for reimbursement through these accounts if it is deemed medically necessary and prescribed by a healthcare provider. A Letter of Medical Necessity (LMN) may be requested, and many healthcare plans require the health coach to be certified by the National Board for Health & Wellness Coaching (NBHWC).

Coaches can also help clients bridge the financial gap. Many health coaches offer flexible payment plans and use platforms like PayPal, with multi-payment capabilities, to provide payment options tailored to clients’ financial needs.

Another way coaches can help clients with reimbursements is by partnering with licensed healthcare providers and enabling billing under the provider’s credentials where permitted by state laws and insurance policies.

Ways To Work With a Health Coach

Coaching is available in various formats to suit different needs, preferences, and budgets. 

One-on-one or in a Group

At the high end, one-on-one coaching offers tailored support to those seeking the most personalized option. 

This format allows for deep exploration of individual goals, challenges, and strategies, making it ideal for clients looking for customized guidance and close attention from their coach in a setting of total confidentiality.

Group coaching is typically less expensive and provides the added benefit of a supportive community in addition to the coach. In a group setting, participants can share experiences, learn from one another, and hold each other accountable, creating a dynamic environment for growth and collaboration. 

Remote or in Person

Group and one-on-one coaching can be conducted remotely or in person. Remote coaching — on the phone or a video call — increases accessibility, as clients can connect with a coach anywhere in the world. This model often offers greater scheduling flexibility. 

Conversely, in-person sessions can offer a more intimate and immersive experience for those who prefer face-to-face interaction. Whichever you choose is a matter of personal preference; online health coaching is as effective as face-to-face coaching. 

Text-Based and Automated

In recent years, tech companies have entered the coaching space, offering lower-cost “one-on-one” coaching that relies heavily on automation, notifications, and text-based interactions. This approach has its pros and cons. 

On the positive side, it makes coaching more accessible and affordable. It leverages technology to provide regular reminders, progress tracking, and touchpoints that support accountability and consistency. 

The convenience of text-based coaching also allows for flexible, on-the-go communication, which can appeal to busy individuals.

However, the reliance on automation and limited human interaction can be a drawback for clients who value deeper, more personalized connections. Text-based communication may lack the nuance and emotional depth of face-to-face or live virtual coaching sessions, where body language, tone, and immediate feedback are important. 

Additionally, while automation can provide structured guidance, it may not fully address the complexities of a client’s unique challenges or motivations. 

For those seeking a high-touch, deeply personalized experience, traditional coaching formats might be a better fit.

How To Find the Right Coach for You 

When choosing a health coach, verifying their credentials is crucial to ensure they have received proper training and adhere to professional standards. Look for certifications from reputable organizations like the National Board for Health and Wellness Coaching (NBHWC), which sets high standards for training in the US, or the International Coaching Federation (ICF), a globally recognized leader in coaching excellence. 

For specialized areas, such as nutrition or lifestyle change, certifications from programs like the American Council on Exercise (ACE) for fitness or Food Revolution Network’s Plant-Based Coaching Certification (PBCC) for plant-based coaching demonstrate expertise in evidence-based practices tailored to those needs.

It’s also helpful to reflect on your personal needs and preferences to find the right fit. 

• Do you thrive more in group settings, or would you rather have personalized attention in private one-on-one sessions? 
• Are you looking for motivation, education, accountability, or all three? Do you need to develop skills—such as cooking, assertiveness, or negotiation—to adopt and maintain a health-promoting diet and lifestyle? 
• Would it be better to work in person or remotely (depending on your schedule, geographic location, and mobility)?

Being clear about your preferences and priorities will help you choose a coach who aligns with your goals and offers the support you need.

Many coaches offer low-cost or free initial consultations, a great way to connect, ask questions, and see if their approach feels right for you. When exploring potential coaches, consider their personal experience, track record of success, and testimonials from past clients to understand their ability to support your goals. 

Some coaches also share personal insights or philosophies through their blogs or social media accounts, offering another way to learn about who they are, what they value, and how they work. 

As you explore your options, remember that coaching is a deeply personal and potentially transformative relationship. Finding the right coach is about more than credentials — it’s about the connection and rapport you feel with them.

Ready To Find — or Become — a Plant-Based Coach?

Coaching is a powerful, personalized approach to improving health and well-being. 

Whether you’re managing a chronic condition, seeking sustainable weight loss, or striving to adopt healthier habits, the right coach can offer a supportive partnership that bridges the gap between knowing what to do and making it happen, helping you turn goals into lasting change.

By focusing on your unique needs, values, and motivations, coaching can become a transformative journey toward achieving the health and life you envision.

If you are interested in working with an FRN-certified plant-based coach, visit the Plantrician Providers Directory to find the right one for you. 

If you’d like to help others on their journey toward plant-based living and health, you can learn more about FRN’s Plant-Based Coaching Certification and how it equips you to make a difference in others’ lives.

Tell us in the comments:

• Have you ever tried health coaching?
• What concerns do you have about plant-based coaching specifically?

Featured image: istock.com/SDI Productions

Read Next:

• Plant-Based Coaching as a Career: Where to Begin and What to Know

• 12 Brilliant Mobile Apps for Plant-Based Eaters: Recipes, Nutrition, and More

The post Unlocking the Power of Plant-Based Coaching: Your Guide to Getting Started With a Health Coach appeared first on Food Revolution Network.