and admire these amazing, inspiring, ripped dudes and dudettes who are smashing it on a plant-based diet. We are so grateful to them!
There are countless studies to back up the fact that a balanced plant-based diet, or a mostly plant-based diet, is the best diet for your body – it can even reduce premature deaths from chronic diseases by more than 20%.[70] These are studies from objective bodies like the World Health Organization, United Nations,[71] Harvard University,[72], [73] Oxford University,[74] as well as progressive governments – for example, the Canadian government has removed dairy entirely from its list of recommended foods, which is now 90% plant-based.[75]
Processed meats and fish have now been linked to increased risk of breast cancer.[76] Eating red meat substantially raises your risk of death from cancer or heart disease.[77]
A plant-based diet is increasingly recognised as a healthier alternative. Atherosclerosis, or plaque in your arteries, associated with high intake of meat, fat and carbohydrates, is the leading cause of death in the USA.[78]
The World Health Organization (WHO) has listed red meat and processed meat as carcinogenic.[79]
The US FDA now advise that some fish and shellfish can contain unpredictable and potentially damaging levels of mercury, and is now deemed unadvisable for pregnant women, breastfeeding mothers or children.[80]
FEEL CLEAN
A plant-based diet is also really clean! The main foods that are likely to be contaminated if not handled, stored or cooked properly are raw meat and poultry, raw eggs, raw shellfish, unpasteurised milk and ready-to-eat foods like sliced meats, pâtés and soft cheeses.[81] Not plants. To put it bluntly, if you get food poisoning from animal products, it’s bad luck. If you get food poisoning from plant-based foods, then generally it’s because someone in the kitchen has not washed their hands properly.[82]
By contrast, coliform bacteria, which are used as a marker for faecal contamination, typically find their way into your kitchen via meat, which is often contaminated with faecal bacteria.[83] Plant-based foods are inherently cleaner, and a plant-based kitchen is a cleaner kitchen.
The other thing that will be cleaner is your conscience. By choosing more plant-based foods you will know that you are living in a more sustainable way. This peace and clarity of mind is invaluable – something we both experienced when going vegan. The way we were eating synced with our values. We suddenly felt like everything made a bit more sense, and it helped inform a lot of the other decisions we made in our lives.
There is a new kind of consumer appearing, one who is more conscious of their health and the environment, one perfectly happy to make dietary changes, such as becoming vegan, vegetarian or flexitarian to achieve those aims. Perhaps our friend Zanna Van Dijk, a fitness influencer who made the move to a plant-based diet, said it better than we can:
‘Eating plant-based completely transformed my mindset, as finally my actions were in line with my values. I found myself more compassionate towards animals and humans and connecting more deeply with those around me.
‘I found a new appreciation for the environment and a heightened sense of consciousness in all my actions and the impact they have on people and the natural world. I realised that I’m part of a bigger picture, my choices go far beyond myself and that power comes with responsibility to be a good human.’
IT’LL SAVE MONEY, TOO
Compared to a typical meat eater, vegetarians can save much more on food each year,[84] especially if you are comparing plant-based items with high-quality, higher-welfare meat. If you’re looking to keep costs down, then we suggest avoiding processed, packaged ‘vegan’ foods, and instead look to fill your plate with vegetables, grains and home-cooked foods – which is, of course, the best way to eat for your health, too.
When we’ve been short of cash, we’ve both relied on forward planning. And we try to do that now too because it makes good sense (see here for advice on how to meal plan). Ian remembers when he first moved to London. He was on a very low salary, thankful to be living and working in London, but after rent and bills were paid, he was left with very little money. He tracked his outgoings and worked out pretty quickly that he was spending too much on food. Ian started to approach lunch like a fun challenge and gamified the process of designing budget lunches. The budget he set himself was five quid for five days. One pound a day. That might seem ridiculous but, as he says himself, ‘I’m from Yorkshire and frugality runs through my veins.’ With a little creativity, confidence and the right attitude, eating on a budget is not only possible but actually, very satisfying. And it’s just as easy as a vegan!
When we first went vegan we ate tons of pasta because it’s cheap and filling. We practised making loads of different pasta sauces, one of which, Easy Peasy Pasta, ended up in our first book and has now been made by folks all over the world!
Also … thinking long-term, with all that healthy fibre and masses of coloured foods packed with health-giving nutrients, you’re likely to save money on healthcare (if you pay for it) and medication in later life too. Your body will be in much better shape. In fact, billions could be saved from the UK’s annual health bill if more people followed a plant-based diet.[85]
ARM YOUR BULLSHIT DETECTOR …
… and be prepared to take it everywhere you go.
A plant-based diet, and the vegan movement in general, has had so much negative press that, when you start telling people you’re vegan, you will encounter judgement-disguised-as-advice. Some of it may even seem like useful information.
We’ve all heard stories of people who avoid doctors. And we’ve all seen influencers on social media promoting the latest diet, health or fitness trend with no supervision. Never take health and nutrition advice from unqualified people! And don’t be afraid of doctors. Doctors are great. They are there to help you.
Now, of course, doctors don’t always get things right. In fact, historically there has not been enough nutritional training given during their studies, although people like our friends Dr. Rupy Aujla of The Doctor’s Kitchen or Hazel Wallace of The Food Medic are working to change that! But in the past, and still in many GP surgeries, doctors may be overly cautious when it comes to vegan diets. However, doctors are trained in the art of medicine. Real medicine. They have an excellent understanding of your body and your health and they literally swear an oath to help you.
So use them! If you have any questions about your health or your diet, then seek medical advice. You might even be able to find a plant-based or vegan doctor, who can give you even more targeted advice. Look after yourself. If you’re still in doubt, seek a second opinion. But a second medical opinion (not a mate’s).
