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Apple is reportedly set to announce a break up with chip-maker Intel for its Mac desktops on June 22. According to The New York Times, Apple has been working to replace Intel chips with its own design in Macs for years and may finally announce it on Monday during its online 'WWDC20' developer conference. Apple's Mac chip design initiative is codenamed 'Kalamata'. Processors for Macs from Apple will use similar technology to those in iPhones and iPads, but Macs would still run the macOS and not the iOS. Apple would use technology licensed from Arm, a division of SoftBank Group. In February, famed Apple analyst Ming-Chi Kuo said ARM-based Macs are coming in 2021. Apple has nearly 10 per cent share of the PC market. The first Apple-designed Mac chips would have eight performance cores and four or more energy-efficient cores for greater efficiency and power savings, according to reports. Kuo has claimed that the iPhone maker may release its very first ARM-based laptop without an Intel processor as soon as next year. Kuo said that the new Mac is coming sometime in the next 12 to 18 months and will feature an in-house processor not developed by Intel. Apple last year acquired Intel's smartphone modem business for $1 billion. SEE ALSO: <a href="https://www.businessinsider.in/tech/news/apple-may-reveal-its-plan-to-replace-intels-chips-in-mac-computers-with-its-own-later-this-month/articleshow/76285780.cms">Apple is said to be developing powerful new chips for its Mac computers that are a lot like the iPhone's, and we may learn about it this month</a> <a href="https://www.businessinsider.in/tech/news/us-house-antitrust-committee-chair-slams-apple-for-app-store-fee/articleshow/76461900.cms">US House antitrust committee chair slams Apple for App Store fee</a> <a href="https://www.businessinsider.in/tech/mobile/news/apples-cheapest-iphone-in-india-to-go-on-sale-today-at-12-noon-price-launch-offers-and-more/articleshow/75840247.cms">Apple’s cheapest iPhone available in India for sale – check price, launch offers and more</a>

Apple will reportedly bump Intel for its own 'Kalamata' chips next week

Apple has once again rejected <keyword id="9080255" type="UNKNOWN" weightage="20" keywordseo="facebook-gaming-app">Facebook Gaming app</keyword> on the iOS App Store, as it is a direct threat to the livestream gaming service <keyword id="7462995" type="COMPANY" weightage="20" keywordseo="Apple-Arcade">Apple Arcade</keyword>. According to the New York Times, this is the fifth time Apple has decided to reject the Facebook Gaming app. Facebook team is not surprised by Apple's decision, as they have been trying to launch the Facebook Gaming app on the App Store unsuccessfully since February. "Games are by far the most lucrative category of mobile apps worldwide. Apple's App Store, the only officially approved place for iPhone and iPad users to find new games and other programs, generated about $15 billion in revenue last year," said the report. Apple claims that the App Store rules do not allow third-party apps to distribute games as a separate platform. The tech giant apparently doesn't want its own App Store and Apple Arcade business to be affected by allowing Facebook Gaming on its App Store. The App Store, now in 175 countries and regions, is being visited by over half a billion people each week. Apple Arcade is offering users unlimited access to the entire catalog of more than 100 exclusive games, all playable across iPhone, iPad, iPod touch, Mac, and Apple TV. "Apple Arcade is adding new games and expansions every month from some of the world's most visionary game developers," said Apple. SEE ALSO: <a href="https://www.businessinsider.in/tech/news/apple-to-announce-intel-break-up-early-next-week-report/articleshow/76476367.cms?upcache=2">Apple will reportedly bump Intel for its own 'Kalamata' chips next week</a> <a href="https://www.businessinsider.in/tech/news/us-house-antitrust-committee-chair-slams-apple-for-app-store-fee/articleshow/76461900.cms">US House antitrust committee chair slams Apple for App Store fee</a> <a href="https://www.businessinsider.in/tech/mobile/news/apples-cheapest-iphone-in-india-to-go-on-sale-today-at-12-noon-price-launch-offers-and-more/articleshow/75840247.cms">Apple’s cheapest iPhone available in India for sale – check price, launch offers and more</a>

Apple blocks Facebook Gaming from the App Store for fifth time

<ul class="summary-list"><li><keyword id="6354427" type="ORGANIZATION" weightage="60" keywordseo="apple">Apple</keyword> may start selling Mac computers powered by its own chips instead of <keyword id="28115" type="CITY" weightage="60" keywordseo="Intel">Intel</keyword>'s for the first time next year, according to Bloomberg.</li><li>The first Mac computer to run on Apple's own processor will likely be a laptop; the report says Apple's chips probably won't be powerful enough to support high-end desktop computers by 2021.</li><li>The move would give Apple much more control over the performance, features, and launch timing of its Mac products moving forward.</li><li>The Mac is currently Apple's only major product that doesn't run on its own chips.</li><li><a href="https://www.businessinsider.com/?hprecirc-bullet">Visit Business Insider's homepage for more stories</a>.</li></ul>Apple is expected to release the first Mac computers that run on its own self-developed processors rather than Intel's by next year, according to <a href="https://www.bloomberg.com/news/articles/2020-04-23/apple-aims-to-sell-macs-with-its-own-chips-starting-in-2021?sref=BWbpWjRm">Bloomberg</a>. Such a shift that would give the company significantly more control over the performance and launch timing of its <keyword id="6367615" type="UNKNOWN" weightage="60" keywordseo="Laptops">laptops</keyword>.Apple is said to be working on three different processors that are based on the A14 chip that will power the next iPhone, according to Bloomberg.Apple typically develops a new chip for each major iPhone launch. The iPhone 11 and 11 Pro, for example, run on the company's A13 Bionic processor, while the iPhone XS and XS Max were powered by Apple's A12 Bionic. Apple said when announcing the iPhone 11 and 11 Pro that the A13 Bionic chip is 20 percent faster than its predecessor. The first of these new Apple-made chips is expected to be much faster than that of the iPhone's and will arrive in a new computer next year, according to the report. It's said to be just one step in the company's broader initiative to replace Intel in its computers, a project known internally as Kalamata, says Bloomberg.The first Mac product to run on Apple's new chip will likely be a laptop, reports Bloomberg. While ARM-based chips like those that power the iPhone are known for their power efficiency, Apple won't be able to design new chips by 2021 that are as powerful as the Intel processors found in high-end laptop and desktop computers, like its Core i7 and Xeon chips.The first Apple processor is said to have eight high-performance cores and four efficiency cores, and the company is reportedly exploring chips with more than 12 cores. Adding more cores typically gives computers for bandwidth for multitasking, resulting in snappier performance. Apple is also reportedly working on a tool to ensure that apps built for Intel-powered Macs will work on the new computers.An Apple spokesperson didn't immediately respond to Business Insider's request for comment.It's far from being the first time reports have suggested that Apple is planning to move away from Intel. Bloomberg <a href="https://www.bloomberg.com/news/articles/2018-04-02/apple-is-said-to-plan-move-from-intel-to-own-mac-chips-from-2020">reported</a> roughly two years ago that such a plan was in the works. Apple's Mac lineup are currently its only products that do not run on an Apple processor. Apple creates its own A-series chips for the iPhone and iPad, S-series chips for the Apple Watch, and H1 chips for its AirPods. Developing its own Mac processors rather than relying on Intel's would give Apple more flexibility to tailor the chip's performance and capabilities to accommodate the Mac's features specifically. It would also give Apple more control over when it launches new MacBooks.The move would also represent an important step for bridging the gap between Apple's desktop and mobile experiences. Apple has made significant strides in recent years to make the experience between the Mac and the iPad more consistent to fit with the iPad Pro's positioning as a productivity device.For example, it launched a project called Mac Catalyst last year that makes it easier for developers to build a Mac app from their existing iPad app. It also re-branded the iPad's software as iPadOS last year as it began introducing more software features that are specific to the iPad and unavailable on iPhone — like a new home screen layout and a dock that can fit more apps. Apple's Mac computers have been using Intel processors since 2006, but the company has sometimes blamed Intel for slow chip updates resulting in <a href="https://www.laptopmag.com/articles/tim-cook-intel-mac-sales-decline">delayed upgrades to Apple's core lineup</a>. Making a chip for the Mac that runs on the same technology as the iPhone could further unite the company's mobile and desktop products and give the company more control over their features.Read the original article on <a href="https://www.businessinsider.com/apple-macbook-chip-based-on-iphone-12-launch-2021-intel-2020-4">Business Insider</a>

Apple's big move away from Intel could be coming next year — and it would signal a major turning point for the Mac

San Jose, June 21 (IANS) Apple is all set to lift the curtains on its annual developer conference WWDC20 on Monday, this time in all digital avatar, and the tech giant is expected to reveal new iOS 14 for iPhones and iPads along with ARM chip-driven Mac desktops, among others. There would be updates on WatchOS and MacOS software to power Apple Watch, MacBooks, iMacs and Mac Pros, too. The biggest announcement is expected to be break up with chip-maker Intel for its Mac desktops. According to The New York Times, Apple has been working to replace Intel chips with its own design in Macs for years and may finally announce it on Monday during its online 'WWDC20' developer conference. Apple's Mac chip design initiative is codenamed 'Kalamata'. Processors for Macs from Apple will use similar technology to those in iPhones and iPads, but Macs would still run the macOS and not the iOS. Now in its 31st year, WWDC20 will be an opportunity for millions of creative and innovative developers around the world to get early access to the future of iOS, iPadOS, macOS, tvOS, and watchOS. WWDC20 will take place from June 22-June 26 amid the coronavirus pandemic and will feature a keynote address from CEO Tim Cook, over 100 engineering sessions, a new developers' forum, and 1-on-1 labs featuring more than 1,000 Apple engineers. WWDC20 will be broadcast through the Apple Developer app and website, as well via YouTube, the Apple TV Events tab and Apple.com's Events webpage. --IANS na/

Apple WWDC20 set to announce ARM Macs, iOS 14 and more

<ul class="summary-list"><li>I spend many months each year in <keyword id="13888538" type="UNKNOWN" weightage="60" keywordseo="santorini" source="Orion">Santorini</keyword> talking with locals and eating where they recommend.</li><li>Here are the best restaurants in Santorini for local specialties, fresh fish, and seasonal produce.</li></ul>With its fertile volcanic soil and sizzling climate, Santorini offers several specialties that you really need to try when you're here. As a long-time Greece-based writer, I've picked up many favorites: ntomades keftedes, which are tomato fritters made with Santorini's famously sweet tomatoes; cloud-soft fava, a puree made from the island's yellow split peas; and sweet white aubergines, which are divine when baked and then mashed to a puree with garlic, lemon, parsley, and olive oil to make melitzanosalata (eggplant salad).Having said that, it's not always easy to find tavernas where you can feed on the island's finest fare. Luckily, I'm a real truffle hound for sniffing out the best dining places serving local dishes that often have the best prices, too. After spending many months on the island, talking with locals, and eating out most nights, I've had plenty of time to separate the wheat from the chaff — here's my pick of the crop.<div type="image" title="Wooden tables and chairs with blue and white tablecloths and blue ceilings" height="3000" width="3999" msid="91472178" hostid="261"></div>Kali KardiaI stumbled over this <a href="https://www.facebook.com/goodheartsantorini/" target="_blank" rel="nofollow noopener sponsored">family-run taverna </a>the first time that I took the lonely road to Akrotiri Lighthouse on the island's remote southwestern tip. Tired from an afternoon of driving on winding roads, I stopped in for a coffee and ended up staying for dinner, not only because they were as friendly as the name of the taverna suggested ("kali kardia" means "good heart") but also because the food, which included tender kouneli kokkinisto (rabbit in tomato sauce) and a big bowl of delicious moussaka thalassinon (seafood moussaka). At around 8 to 10 euros for a copious main dish, it was a pretty good value, too.SeasideHip surf-and-turf joints abound in Santorini, but it's always a good sign when most of the clients are Greek since locals generally know the best places to eat. That's the case at <a href="https://seasidesantorini.com/" target="_blank" rel="nofollow noopener sponsored">Seaside</a>, a feet-in-the-sea taverna with a bamboo ceiling, circular wooden tables, and an inventive menu combining international and local tastes. I like their fresh garlicky yogurt tzatziki, which is made at your table, the beautifully paired fava and smoked eel, and aromatic pasta spiked with fresh Kalamata truffles. I never get bored of the food when I go there.<div type="image" title="Meal of fish, bread, pasta, salad, on a table with a white table cloth and a blue deck overlooking a port filled with ships" height="3000" width="3999" msid="91472179" hostid="261"></div>To PsarakiIn the tiny seaside town of Vlychada, which is so remote that it's said they still believe in Santorini's mythical vampires, this no-frills <a href="http://www.topsaraki.gr/joomla/" target="_blank" rel="nofollow noopener sponsored">fish taverna</a> with its caned chairs and Greek blue veranda doesn't look like much. But chef Thanasis Sfougaris prides himself on only serving the freshest fish. Do as I do and order brine-fresh carpaccio or the Greek mussels steamed with wine and spring onions and you'll see how well he succeeds. If you're here at the right time of year, you might find lobster on the menu.TranquiloThis colorful bamboo-fronted <a href="http://www.tranquilo.gr/" target="_blank" rel="nofollow noopener sponsored">beach bar and vegetarian restaurant</a> overlooks the black sands of Perissa beach and is one of my favorite spots to disconnect.It grows most of its own vegetables, which are prominent in huge, delicious salads, and there is also a large choice of wraps, veggie burgers, and meze snacks. But it's not just about the food here. Laze in one of their hammocks, do yoga in their shala, or enjoy an impromptu music event. This is as good of a place to grab a meal as it is to meet people and make new friends.<div type="image" title="Outdoor dining at night on patio with palm trees, square tables with white tablecloths, and building with archways surrounding area" height="3000" width="3999" msid="91472180" hostid="261"></div>SeleneIf like me, you eat with your eyes as well as your stomach, you'll love this <a href="https://selene.gr/" target="_blank" rel="nofollow noopener sponsored">dining venue</a> that was founded back in 1985 by foodies Giorgos and Evelyn Hatzigiannakis. Originally in the hilltop town of Pyrgos, this fine-dining spot now sits in the palm-shaded courtyard of a former monastery at the heart of Fira town and is overseen by Michelin-starred chef Ettore Botrini. He puts his own aesthetic on traditional dishes like spinalio (octopus and sea bass in a yellow-pepper sauce) and kleftiko ( lamb baked in parchment and served with a smoky Cretan cheese mousse).1800You'll find dozens of restaurants with stunning views along Oia's main pedestrian street, but <a href="https://www.oia-1800.com/" target="_blank" rel="nofollow noopener sponsored">1800</a> is not just about glorious caldera views (although it has them, of course). Rather, this atmospheric restaurant resides in a captain's mansion that dates back to 1845 and has won countless awards for its creative spin on Greek cuisine.Standout dishes that I've tried in the past include mouth-wateringly tasty lamb chops served with a sweet-and-sour green-apple sauce, and a tender fillet of fresh white grouper on a red bed of Santorinian sun-dried tomatoes, surrounded by tiny spicy Santorini capers.<div type="image" title="Saganaki cheeseon a white plate with cheese oozing out and a lettuce leaf" height="2400" width="3200" msid="91472181" hostid="261"></div>Aroma AvlisSantorini is (justly) famed for its wine, and you can expect to taste some of the best at this taverna that belongs to <a href="http://www.artemiskaramolegos-winery.com/" target="_blank" rel="nofollow noopener sponsored">the Karamolegos winery</a> in the hamlet of Exo Gonia.Seated in the taverna's flower-filled courtyard with distant glimpses of the sea over the furled waves of vines, you'll sample a range of locally sourced produce. I like the grilled saganaki cheese rolled in sesame seeds and served with crusty homemade bread or tender fillet steaks with garden-fresh vegetables. I pair it all with the restaurant's own organic wines and come early and enjoy a tour of the vineyards before dinner.Meze MezeA real local-loved venue, Spiros and Irinikos Pagonis converted their ancestral family home in the village of Finikia to create <a href="https://mezemezerestaurant.gr/" target="_blank" rel="nofollow noopener sponsored">this meze restaurant</a>, which has a gorgeous dome-ceilinged, cave-like dining room and vine-shaded terrace with distant views of Oia.Inspired by local cuisine, they serve a wide range of traditional share plates, including my favorite, the meaty grilled octopus with fava and spicy grilled loukaniko sausage. Other dishes include luscious goat's cheese with poached figs and eggplant rolls stuffed with local chloro cheese and served swimming in a rich homemade tomato sauce.<div type="image" title="Meal at a table in a restaurant with white walls and seating with red, orange, and gray pillows" height="3000" width="3999" msid="91472182" hostid="261"></div>To PinakioAlong a sidestreet of Kamari town, this cave-like <a href="https://www.facebook.com/topinakio/" target="_blank" rel="nofollow noopener sponsored">mousiko mezedopoleio</a> (a meze taverna with music) is one of my favorite places when I want a cheap, tasty snack while listening to musicians playing traditional local nisiotika or island music.The acoustics in the dome-roofed café are excellent, as are meze snacks like tomato fritters, grilled sardines, burgers stuffed with feta cheese, and plenty of grilled meats, all served with carafes of the fiery local white spirit, raki.<a href="https://www.insider.com/everything-you-need-to-know-about-traveling-to-santorini-greece" target="_blank" rel="noopener">View Insider's comprehensive guide to visiting Santorini.</a>

I've been visiting Santorini, Greece, for 15 years — here are 9 restaurants where you'll find the most authentic food

<ul class="summary-list"><li>A healthy <keyword id="6400741" type="UNKNOWN" weightage="60" keywordseo="Vegan">vegan</keyword> <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword> should consist of nutrient-dense whole foods, like fresh fruits and vegetables, as well as plant-based proteins from foods like beans, nuts, and legumes.</li><li>B12 and vitamin D are the most common nutritional deficiencies on a vegan diet, so it's important to make sure you're getting enough of these vitamins through fortified foods or supplements.</li><li>Many studies show that vegan and plant-based eating can promote weight control, maintain healthy cholesterol levels, and help you live a longer, healthier life.</li></ul>According to the <a href="https://pubmed.ncbi.nlm.nih.gov/27886704/" target="_blank" rel="noopener">American Academy of Nutrition and Dietetics</a>, well-planned <a href="https://www.insider.com/what-is-a-vegan-diet" target="_blank" rel="noopener">vegan diets</a> are healthy for people at all stages of life, including children and pregnant women. "I recommend vegan or plant-based diets for anyone who wants to prevent or manage lifestyle, diseases or who wants to optimize <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword>," says <a href="http://www.llu.edu/pages/faculty/directory/portfolio_work_history.php?uid=srajaram&amp;eid=1a287388738" target="_blank" rel="noopener">Sujatha Rajaram</a>, PhD, a professor with the Center for <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">Nutrition</keyword>, Healthy Lifestyle and Disease Prevention at Loma Linda University. So if you're curious about going vegan, here's a 7-day meal plan as well as more information on what to know about the vegan diet — both its benefits and downsides.<h2>What to eat and drink on the vegan diet</h2>"B12 and vitamin D," are the most common nutritional deficiencies on a vegan diet, says <a href="https://sharonpalmer.com/" target="_blank" rel="noopener">Sharon Palmer</a>, MSFS, RDN, who is a dietitian in private practice, author of "The Plant Powered Diet" and a vegan herself."The key to a healthy vegan diet is variety and balance," says Palmer. As a general rule, Palmer suggests the following foods to eat and drink on a vegan diet:Eat often:<ul><li>Plant proteins, whole grains, fruits, and vegetables (in a variety of colors) at every meal</li><li>Beans and legumes, at every meal</li><li>Nuts and seeds daily</li><li>Fortified plant-based milk daily</li><li>Plant-based oils, like extra virgin olive oil and avocado oil</li><li>Water often throughout the day</li></ul>Eat in moderation:<ul><li>Plant-based oils</li><li>Alcohol (beer, wine, spirits)</li><li>Coffee and tea</li><li>Vegan chocolate </li></ul>Eat less often: <ul><li>Highly processed foods such as potato chips and pastries</li><li>Sweetened sodas</li></ul><h2>7-day sample vegan diet meal plan</h2>According to Palmer, here is an example of a healthy 7-day vegan meal plan. Adjust portion size to what best fits your daily caloric needs. A typical 2,000 calorie diet might include three full meals that are each 600 calories, and two snacks that are 100 calories each.Day 1<div type="image" title="GettyImages 603216459" height="1999" width="3999" msid="79395354" hostid="261"></div>Breakfast: Protein-rich, plant-based plain yogurt, such as those from Forager, Kite Hill and So Delicious, with berries and walnutsLunch: Tofu-kale-quinoa salad with vinaigretteDinner: Vegetable and chickpea stew with whole grain breadMid-morning snack: Fruit and nutsMid-afternoon snack: Vegetable-based smoothie, such as pumpkin or cucumberDay 2<div type="image" title="AVOtoast" height="2016" width="4032" msid="79395290" hostid="261"></div>Breakfast: Whole-wheat toast with mashed avocado and tempeh slicesLunch: Greek vegetable salad topped with white beans and vinaigretteDinner: Seitan vegetable stir-fry with brown rice Mid-morning snack: Whole grain flatbread with nut butterMid-afternoon snack: Fruit slices with nutsDay 3<div type="image" title="Tofuscramble" height="1918" width="3837" msid="79395294" hostid="261"></div> Breakfast: Tofu scramble with spinach, tomato, and whole wheat breadLunch: Pasta cooked with bean, artichokes, kalamata olives, garlic, tomatoes, olive oil, and herbsDinner: Chana masala with brown riceMid-morning snack: Plant-based yogurt and fruitMid-afternoon snack: Fruit with nutsDay 4<div type="image" title="GettyImages 958446800" height="1997" width="3995" msid="79395296" hostid="261"></div>Breakfast: Whole-wheat toast with peanut butter, orange wedgesLunch: Power bowl with quinoa, vegetables, edamame, and almondsDinner: Veggie burger with whole grain bun, lettuce, tomatoes, avocado, condimentsMid-morning snack: Hummus with vegetablesMid-afternoon snack: Fruit slices with nutsDay 5<div type="image" title="fruitsmoothievegan" height="2684" width="3578" msid="79395300" hostid="261"></div>Breakfast: Protein-rich plant-based yogurt with banana and sliced almondsLunch: Vegetable chili with whole-grain crackers Dinner: Vegan chickpea vegetable paellaMid-morning snack: Fruit and nut smoothieMid-afternoon snack: Apple slices with tahini Day 6<div type="image" title="bananapeanut" height="1727" width="3455" msid="79395301" hostid="261"></div>Breakfast: Breakfast burrito with corn tortilla, black beans, and sautéed vegetablesLunch: Greek pita with white beans and cucumber-tomato saladDinner: Thai tofu vegetable stir-fry with brown rice Mid-morning snack: Peanut butter with bananaMid-afternoon snack: Whole grain flatbread and pumpkin or sunflower seedsDay 7<div type="image" title="Oatmealvegan" height="1788" width="3577" msid="79395303" hostid="261"></div>Breakfast: Steel-cut oats with fruit, plant-based milk, and walnutsLunch: Black bean tacos with a side of roasted broccoli Dinner: Polenta topped with roasted eggplant, mushroom, beans, and red pepper ragoutMid-morning snack: Fruit and nut butter smoothieMid-afternoon snack: Trail mix<h2>Vegan vs. vegetarian vs. plant-based diets</h2>While they may seem similar, there are some key differences between the terms vegan, vegetarian, and plant-based:<ul><li><a href="https://www.insider.com/what-is-a-vegan-diet" target="_blank" rel="noopener">Vegan:</a> Plant-exclusive, devoid of any animal products (no dairy or eggs). </li><li><a href="https://www.insider.com/what-is-the-difference-between-vegan-and-vegetarian" target="_blank" rel="noopener">Vegetarian:</a> Plant-based, includes dairy and eggs</li><li><a href="https://www.insider.com/why-plant-based-diets-are-good-for-overall-health-longevity-2019-8" target="_blank" rel="noopener">Plant-based:</a> Largely plant-based, but can include small amounts of animal food products. The Mediterranean diet is an example because it also contains some animal-based foods, mainly seafood, dairy, and eggs</li></ul>The vegan diet is actually based from vegetarianism, which became popular amongst a large percentage of Hindus during India's Vedic period (c. 1500 – c. 500 BCE). Then in the 1940s, a modified version of the diet was created by a <a href="https://www.vegansociety.com/" target="_blank" rel="noopener">group of non-dairy vegetarians</a>, and the term <a href="https://www.vegansociety.com/about-us/history" target="_blank" rel="noopener">"vegan"</a> was coined. The main dietary difference between vegetarians and vegans is the latter eat no animal products, including dairy, eggs, honey, and gelatin. Many vegans also avoid animal products to take a stand against <a href="https://www.vegansociety.com/go-vegan/why-go-vegan" target="_blank" rel="noopener">animal cruelty and exploitation</a>. <h2>Benefits of a vegan and plant-based diet</h2>Rajaram says that many studies show that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/" target="_blank" rel="noopener">vegan and plant-based eating can improve health</a>. Major health benefits include:Weight control: The types of foods that vegans eat, including fruits, vegetables, whole grains, nuts, seeds, and legumes, are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466942/" target="_blank" rel="noopener">high in fiber and health-protective phytonutrients</a>. Rajaram says eating plant foods that are nutrient-dense can help increase satiety or fullness and can even lead to weight loss. A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3701293/" target="_blank" rel="noopener">2013 study</a> found that a group following a vegan diet for 18 weeks lost about 9.5 pounds whereas the control group lost less than a pound. Research also shows that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466941/" target="_blank" rel="noopener">plant-based diets</a> help prevent and help manage <a href="https://www.insider.com/what-causes-type-2-diabetes" target="_blank" rel="noopener">type 2 diabetes</a>.Lower cholesterol and blood pressure: If your <a href="https://www.insider.com/what-is-high-cholesterol" target="_blank" rel="noopener">cholesterol</a> or <a href="https://www.insider.com/how-to-lower-blood-pressure" target="_blank" rel="noopener">blood pressure</a> is too high, you may be at risk for heart disease. Studies show that a vegan diet could help. A <a href="https://www.researchgate.net/publication/320710121_Association_between_plant-based_diets_and_plasma_lipids_A_systematic_review_and_meta-analysis" target="_blank" rel="noopener">2017 review</a> analyzed 49 studies comparing plant-based diets with omnivorous diets to test their effects on blood cholesterol. While vegetarian diets lowered total cholesterol, LDL, and HDL levels compared to omnivorous diets, those who followed vegan diets saw the greatest reduction in lipid levels. In addition, a <a href="https://journals.lww.com/jhypertension/Abstract/9000/The_effect_of_plant_based_dietary_patterns_on.96871.aspx" target="_blank" rel="noopener">2020 analysis of studies</a> found that plant-based diets lower blood pressure. Longevity: All of the health benefits of a vegan diet, including weight control and lower cholesterol and blood pressure, also lead to a lower risk of dying from heart disease, according to a <a href="https://www.ahajournals.org/doi/10.1161/JAHA.119.012865">2019 study</a>. Research has also shown that vegan diets may even lead to a reduction in the <a href="https://www.aicr.org/cancer-prevention/food-facts/vegan-diet/" target="_blank" rel="noopener">risk of getting cancer</a>.<h2>Vegan diet risks and disadvantages</h2>"There are two ways that a vegan diet can be unhealthy," says Rajaram. "One way is by eating processed foods, like potato chips and soda. They are plant-based but are not '<a href="https://www.insider.com/how-to-get-protein-as-a-vegan" target="_blank" rel="noopener">whole foods</a>,' which make up a healthy vegan diet. The second way a vegan diet can be unhealthy is to not get the appropriate nutrients your body needs, even if you're eating a whole-food-based vegan diet."The best way to tackle these challenges is to work with a registered dietitian, says Rajaram, especially if you've never eaten a primarily plant-based diet.Here are some ways Palmer helps clients incorporate important nutrients like B12 and vitamin D into their meal plans:<ul><li><a href="https://www.insider.com/vitamin-b12-benefits" target="_blank" rel="noopener">B12</a> is necessary for healthy brain function and the formation of red blood cells. "All vegans should worry about this, because<a href="https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/" target="_blank" rel="noopener"> B12 comes from animal products</a>, and too little B12 can lead to negative <a href="https://pubmed.ncbi.nlm.nih.gov/22221769/" target="_blank" rel="noopener">neurological effects</a>," says Palmer. While there are some <a href="https://www.insider.com/b12-foods-vegan" target="_blank" rel="noopener">foods fortified with B12</a>, most vegans should take supplements, she says. Her recommended dose: 1,000 micrograms of B12 two times per week or 250 micrograms daily. </li><li><a href="https://www.insider.com/vitamin-d-benefits" target="_blank" rel="noopener">Vitamin D</a> is important for bone health, as well as many other benefits, including possibly <a href="https://www.jamda.com/article/S1525-8610(18)30579-6/pdf" target="_blank" rel="noopener">reducing depression</a>. Vegans can get Vitamin D from moderate sun exposure, fortified plant-based milk, such as almond or soy milk, as well as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213178/" target="_blank" rel="noopener">from mushrooms exposed to light</a>, says Palmer. "Almost everyone is short on this, no matter what type of diet they follow," says Palmer. She recommends scheduling a blood test every year with your doctor to check vitamin D levels. </li></ul>While people new to a vegan diet are often concerned about whether or not they'll get enough protein, Palmer says (and research confirms) that a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893534/" target="_blank" rel="noopener">well-planned vegan diet provides adequate protein</a>."If you have severe food allergies, such as to soy, tree nuts, or gluten, you may have difficulty following a vegan diet," says Palmer. Similarly, she says, if you have digestive conditions that are triggered by high fiber consumption, you may have difficulty with a plant-based diet.On a practical level, you may experience some difficulties making vegan food. Yet finding vegan ingredients is easier than ever. "We're so lucky that today you can find vegan food alternatives, like veggie burgers, vegan butter, and plant-based milks, at your local supermarket," says Palmer. Many items require little or no cooking or additional preparation, she says. For a family that doesn't embrace vegan eating, "try modifying family favorite recipes, like lasagna, or start meatless Mondays and make a veggie pizza," says Palmer. Not all of Palmer's family members are vegan, and sometimes they grill their own piece of fish or chicken to accompany plant-based foods.<h2>Insider's takeaway</h2>Choosing a vegan diet is a great way to maximize your chances of leading a long and healthy life. Today you can often find vegan foods and alternatives at your local supermarket. A great way to start is to try eating a healthy, fulfilling vegan diet for one week. Try following a vegan meal plan that offers plenty of plant proteins, whole grains, fruits, vegetables, beans, legumes, nuts, seeds, and fortified plant-based milk."If you're not ready to become a vegan, taking even small steps toward whole-food eating is beneficial," says Rajaram. "Even just deciding not to eat red or processed meat will help you begin to see more health benefits."<h1>Related stories from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h1><ul><li><a href="https://www.insider.com/what-is-a-vegan-diet" target="_blank" rel="noopener">What is a vegan diet? A guide for getting enough nutrients</a></li><li><a href="https://www.insider.com/how-to-get-protein-as-a-vegan" target="_blank" rel="noopener">How to get protein as a vegan from 6 plant-based foods including sources of complete proteins</a></li><li><a href="https://www.insider.com/what-is-mediterranean-diet" target="_blank" rel="noopener">Why the Mediterranean diet is touted as one of the best by dietitians</a></li><li><a href="https://www.insider.com/what-is-the-difference-between-vegan-and-vegetarian">What is the difference between veganism and vegetarianism? The health benefits and downsides of each</a></li><li><a href="https://www.insider.com/does-intermittent-fasting-work" target="_blank" rel="noopener">Does intermittent fasting work? Research doesn't have a definite answer for its long-term effects</a></li></ul>

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