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A major controversy has erupted surrounding the renowned <keyword id="23237741" type="General" weightage="100" keywordseo="Tirupati-laddu" source="keywords">Tirupati laddu</keyword>, a sacred offering from the Tirumala Venkateswara Temple in Andhra Pradesh, after allegations surfaced about the use of animal fat in its preparation. The ruling Telugu Desam Party (<keyword id="19910623" type="General" weightage="20" keywordseo="TDP" source="keywords">TDP</keyword>) has accused the previous <keyword id="19973324" type="General" weightage="20" keywordseo="YSR-Congress-Party" source="keywords" meta.keywordsubtype="org" meta.entityname="YSR Congress Party" meta.hostid="261" meta.entityid="YSR Congress Party">YSR Congress Party</keyword> (YSRCP)-led government of adulterating the prasadam, a claim that has sent shockwaves through the Hindu community.<br /><h2>The allegations</h2>The controversy began when TDP leader Nara Lokesh, son of Andhra Pradesh Chief Minister N. <keyword id="19926151" type="General" weightage="20" keywordseo="Chandrababu-Naidu" source="keywords">Chandrababu Naidu</keyword>, raised accusations against the former YSRCP government, led by Y. S. Jagan Mohan Reddy. Lokesh alleged that during YSRCP's tenure (2019–2024), the Tirumala Tirupati Devasthanams (TTD) used adulterated ingredients, including animal fat, in the preparation of the sacred Tirupati laddu.<br /><br />He stated, "The previous government maintained Tirumala Tirupati Devasthanams (TTD) solely for their own and their partners' welfare. We exposed substandard Tirumala laddu production using animal fat, supported by lab reports."<br /><br />Lokesh further emphasised that the TDP government has since taken corrective steps by appointing a new Executive Officer (EO) to manage TTD, ensuring that quality standards are upheld. "CM Chandrababu Naidu has directed officials to maintain the quality of prasadam. The NDA government will bring new reforms to TTD and restore its past glory," he added.<br /><h2>Lab report confirms presence of animal fat</h2>TDP spokesperson Anam Venkata Ramana Reddy shared findings from a Gujarat-based lab, NDDB CALF Ltd, which allegedly confirmed the use of <keyword id="23237743" type="General" weightage="20" keywordseo="beef-tallow" source="keywords">beef tallow</keyword>, lard (pig fat), and fish oil in the ghee samples provided by TTD during the YSRCP regime. The samples, collected in July 2024, were reportedly found to contain these animal-derived fats instead of pure cow ghee, sparking outrage among devotees.<br /><br />"The lab reports certify that beef tallow, animal fat, lard, and fish oil were used in the preparation of ghee, which was supplied to Tirumala. This is an affront to the Hindu religion," Reddy stated.<br /><h2>Political reactions and condemnations</h2>The allegations have stirred strong reactions across political lines. Andhra Pradesh Chief Minister Chandrababu Naidu described the alleged adulteration as a grave insult to the religious sentiments of millions of Hindus. "Even Tirumala laddu was made with substandard ingredients... they used animal fat instead of ghee," he said while addressing the NDA legislature party meeting.<br /><br />Naidu’s son, Nara Lokesh, also took to social media to express his shock and condemnation, tweeting, "The Lord Venkateswara Swamy Temple at Tirumala is our most sacred temple. I am shocked to learn that the YSJagan administration used animal fat instead of ghee in the Tirupati Prasadam."<br /><br />On the other hand, Bhanuprakash Reddy, a former TTD Board Member and BJP leader, strongly condemned the use of animal fat in the revered prasadam and said that they would file a formal complaint against Jagan Mohan Reddy and other officials involved. "During Jagan Mohan Reddy's tenure, TTD used pure cow ghee to prepare laddu. Unfortunately, that was adulterated with vegetable oil and animal fat. This is a very bad thing that happened in the history of Tirumala. We are very sad, and we condemn the issue," Bhanuprakash told ANI.<br /><br />The Vishva Hindu Parishad (VHP) has also demanded swift action against those responsible, with its national spokesperson, Vinod Bansal, calling the allegations a "serious issue" and asserting, "Punish those who used animal fat in Tirupati laddu prasadam."<br /><h2>YSR Congress Party denies allegations</h2>Despite the lab reports and mounting political pressure, the YSRCP has vehemently denied the allegations. Senior party leader and former TTD chairman Y.V. Subba Reddy termed the claims "malicious" and accused the TDP of fabricating the issue for political gains. "TDP supremo Chandrababu Naidu will stoop to any level for political gains. These allegations are nothing but an attempt to tarnish the previous government's image," Reddy said.<br /><br />While the TDP continues to push for accountability, the YSRCP remains firm in its stance, dismissing the claims as baseless.<br /><br />Amid the escalating controversy, K. Laxman, President of BJP OBC Morcha, has called for legal action, stating that the Hindu community’s sentiments have been deeply hurt. "The entire Hindu community all over the world condemns the action of the then government. We demand the present Chandrababu-led NDA government take firm legal action against the officials and persons concerned," Laxman asserted.<br /><br />As the scandal unfolds, devotees and political leaders alike await further clarity on the veracity of the lab reports and the actions that will be taken against those involved. For now, the TDP government has reassured devotees that pure cow ghee is once again being used in the preparation of the Tirupati laddu, a move aimed at restoring trust in the <keyword id="23244487" type="General" weightage="20" keywordseo="sacred-prasadam" source="keywords">sacred prasadam</keyword>.<br /><br /><em>(With inputs from agencies)</em><br />

Tirupati laddu controversy: Gujarat lab confirms presence of various animal fats in the sacred prasadam — here’s all we know

<ul class="summary-list"><li>Beef tallow is rendered beef fat that has a creamy consistency and contains vitamins and lipids.</li><li>Some TikTokers love it because it can help moisturize the skin and reduce acne.</li></ul><p>In the beauty industry, it isn't enough to be a great product: To truly stand out, many brands these days also promote vegan, cruelty-free, and eco-friendly items, prioritizing animal wellness and environmental consciousness. </p><p>That's why TikTok's latest skincare obsession — using <a href="https://www.tiktok.com/tag/beeftallowskincare" target="_blank" rel="noopener">beef tallow as a moisturizer</a> — is a bit of a shock. TikTokers are swearing that rendered beef fat is an <a href="https://www.tiktok.com/@maggieroseadvocate/video/7192631027792186666" target="_blank" rel="noopener">ancient skin hack</a> for <a href="https://www.tiktok.com/@qibysarah/video/7080663696032222507" target="_blank" rel="noopener">smoother skin,</a> and the hashtag #beeftallowskincare has garnered over 12 million views. </p> <p>"Beef tallow is the only thing that I put on my face as skincare, moisturizer, everything," <a href="https://www.tiktok.com/@julia.yak/video/7190400979215371566" target="_blank" rel="noopener">said user Julia Yak in a video</a>. Some claim it <a href="https://www.tiktok.com/@feelgoodwith_fi/video/7219389986154515755" target="_blank" rel="noopener">gives them glowy skin</a>, while others credit it with <a href="https://www.tiktok.com/@selfcareessential/video/7124875649990266154" target="_blank" rel="noopener">clearing their acne</a>.</p><p>While beef tallow does have some vitamins and moisturizing qualities, much of the appeal is how "natural" it feels as a one-ingredient product. <a href="https://www.tiktok.com/@santacruzmedicinals/video/7207653714855873834" target="_blank" rel="noopener">One man even claimed</a> it is the "manliest" skincare option out there. </p><p>Beef tallow is heavily promoted on accounts that also claim the entire skincare industry is a sham, so it's worth taking this advice with a huge grain of salt (yet <a href="https://www.healthline.com/health/washing-face-with-salt-water" target="_blank" rel="noopener">another natural skincare ingredient to be wary of</a>).</p><p>In fact, dermatologists say there are much more effective and cheaper options out there — especially if animal welfare matters to you.</p><h2><strong>Beef tallow contains the skin-friendly vitamins and lipids</strong></h2><p>Beef tallow is rendered beef fat that looks white and creamy like most other moisturizers (though it can have a <a href="https://www.tiktok.com/@lipostallow/video/7212815797691993386" target="_blank" rel="noopener">buttery odor</a>).</p><p>According to <a href="https://profiles.mountsinai.org/joshua-zeichner" target="_blank" rel="noopener nofollow">Dr. Joshua Zeichner</a>, an associate professor and director of cosmetic and clinical research at Mount Sinai Hospital in New York City, it's "composed of fats that are surprisingly very similar in composition to our skin's own natural oil," <a href="https://www.healthline.com/health/beauty-skin-care/sebum">known as sebum</a>. People with acne might have lipid deficiencies that can disrupt the skin barrier, according to Zeichner, so the logic is that beef tallow can help restore your skin.</p><p><a href="http://www.ivyleemd.com/" target="_blank" rel="noopener nofollow">Dr. Ivy Lee</a>, a board-certified dermatologist practicing in southern California, also said that beef tallow has fat-soluble vitamins A, D, E, K, and B12 that are found in many moisturizing skincare products (retinol, for example, is a vitamin A derivative). </p><h2><strong>But it's expensive and can be really hit-or-miss</strong></h2><p>At $35 for a 2 oz jar, beef tallow skincare brands like <a href="https://affiliate.insider.com?amazonTrackingID=biauto-58744-20&amp;h=b011f2f8f432c1ce05c5e7c9bbacde6286a1f01974c4e5705be3a5f8a645cf7a&amp;postID=6448165c16ce4f41ce55a14f&amp;site=in&amp;u=https%3A%2F%2Fwww.amazon.com%2FVanmans-Tallow-Honey-Balm-Moisturizer%2Fdp%2FB0BCYWC7TD%2F" target="_blank" rel="noopener">VanMan's</a> or <a href="https://affiliate.insider.com?amazonTrackingID=biauto-58744-20&amp;h=dfc349ab6c9019d7c78b47cd6d59c01c9a52c70607a1fb778faf95454a018cb6&amp;postID=6448165c16ce4f41ce55a14f&amp;site=in&amp;u=https%3A%2F%2Fwww.amazon.com%2FEpic-Glow-Beef-Tallow-Balm%2Fdp%2FB07L16XNY6" target="_blank" rel="noopener">Vintage Tradition</a> will set you back a lot if you're intending on using it as a daily moisturizer.</p><p>Then there's the task of finding tallow that works for you: Lee said some beef tallow can be comedogenic — or actually block pores —  for those prone to acne. There is also "concern for stability and consistency of the product," Lee said. </p><p>While you can buy beef tallow in bulk, that type is usually made for cooking and can <a href="https://www.tiktok.com/@rubysacne/video/7193453284688989483" target="_blank" rel="noopener">feel grainy in consistency.</a> Meanwhile, the beef fat designed for skin use will often feature other ingredients like scented oils, which can cause breakouts. </p><p>You can also make your own, and some TikTokers have <a href="https://www.tiktok.com/@tgpietila/video/7182822048958450990?lang=en" target="_blank" rel="noopener">posted instructional videos on the process</a>. But it's a lengthy activity that involves cutting out beef fat and rendering it, sometimes multiple times, then melting the beef tallow and waiting for it to cool and whipping it to turn it into a cream.</p><h2><strong>Dermatologists say you can get better results with targeted skincare products</strong></h2><p>Both dermatologists said that while beef tallow has some benefits, it doesn't really make sense to use it over the huge selection of cheaper and more accessible skincare products out there.</p><p>"There are many over-the-counter moisturizers that contain lipids," said Lee, who recommends <a href="https://www.cerave.com/skincare/moisturizers/moisturizing-cream#" target="_blank" rel="noopener">CeraVe Moisturizing Cream</a> ($18) as a budget-friendly option and <a href="https://www.skinceuticals.com/skincare/anti-aging-creams/triple-lipid-restore-2-4-2/S09.html" target="_blank" rel="noopener">SkinCeuticals Triple Lipid Restore Cream</a> ($150) for a "total splurge."</p><p>Zeichner also suggested looking for products that address a specific problem, like active breakouts.</p><p>For example, inflamed zits, he said to "stick to ingredients like benzoyl peroxide which lowers levels of acne-causing bacteria" and is "the best option for red, angry pimples." He said <a href="https://joriskincare.com/products/leave-on-acne-treatment-mask" target="_blank" rel="noopener">JORI's Daily Leave-On Acne Treatment Mask</a> ($52) is "an ultra-light water gel mask that can be applied daily to problem areas" and uses linoleic acid, a fatty acid also found in tallow.</p><p>For blackheads or whiteheads, he said salicylic acid should be your go-to ingredient as it "removes excess oil and dead cells from the surface of the skin." He recommended <a href="https://affiliate.insider.com?amazonTrackingID=biauto-58744-20&amp;h=dc8e5fb707566e9b596129178887bb24374ab754d8bd4f61a22d5db846eff0fc&amp;postID=6448165c16ce4f41ce55a14f&amp;site=in&amp;u=https%3A%2F%2Fwww.katesomerville.com%2Fus%2Fen%2Facne-products-eradikate-salicylic-acid-acne-treatment%2F10278.html" target="_blank" rel="noopener nofollow sponsored">Kate Somerville EradiKate Salicylic Acid Acne Treatment</a> ($68), which uses hydrating ingredients like sodium PCA and hyaluronic acid.</p>

TikTok is obsessed with using beef tallow for smooth skin &mdash; but there are better and cheaper skincare options

<p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span>Flickr/Kevin O'Mara</span></p><p class="caption">Play it safe this Lent with McDonalds' Filet-o-Fish sandwich which is Lent-approved.</p></div><p></p></div></div></p><ul><li><strong>Lent starts Wednesday which means that many Catholics will be abstaining from eating meat on Fridays.</strong></li><li><strong>Business Insider has confirmed that several fast-food restaurants are using beef oil to cook seemingly Lent-friendly products such as fish and fries. </strong></li><li><strong>McDonald's has been sued for using this oil in the past. </strong></li></ul><p> </p><p>Beware of fast food this Lenten.</p><p>We called several fast-food restaurants across the US who confirmed that they use beef oil to cook products in their restaurants, putting conscientious Catholics in danger of breaking no-meat Fridays during Lent.</p><p>For instance, Captain D's seafood chain is advertising a special Lent menu this year: <a href="https://www.prnewswire.com/news-releases/captain-ds-raises-the-bar-on-seafood-with-flounder-feast-this-lenten-season-300597071.html">The Flounder Feast</a>. We called several of its restaurants across the US who confirmed that it uses beef tallow, which is made from rendered animal fat, in some of its restaurants.</p><p>Captain D's did not immediately respond to Business Insider's request for comment. </p><p>"We cook fish in a beef based oil," a server from one of its Virgina Beach restaurants told Business Insider. "All Captain D's do, that's what we order from our distributor," he said. </p><p>Other Captain D's locations that we called in Texas and Memphis, however, said soybean oil is commonly used.</p><p><a href="http://www.nytimes.com/2002/03/09/us/mcdonald-s-to-settle-suits-on-beef-tallow-in-french-fries.html">McDonald's was sued in the 90's</a> for using meat tallow to cook its fries. The lawsuit cost the chain $10 million; it now cooks with vegetable oil.</p><p>While the Catholic church does not consider beef oil to be the same as eating meat, it is still a concern for people practicing Lent. </p><p><span>David Wood, director of worship at the archdiocese in Austin, said people should steer clear of these products. "My impression is that the church doesn't get that specific but I think generally the answer should be that they probably shouldn't be eating it," he told Business Insider.</span><span></span></p><p><span>According to <a href="http://www.usccb.org/prayer-and-worship/liturgical-year/lent/questions-and-answers-about-lent.cfm">The United States Conference of Catholic Bishops'</a> website: "a</span><span>bstinence does not include meat juices and liquid foods made from meat.  Thus, such foods as chicken broth, consomme, soups cooked or flavored with meat, meat gravies or sauces, as well as seasonings or condiments made from animal fat are technically not forbidden."</span></p><p><span>"However, moral theologians have traditionally taught that we should abstain from all animal-derived products," it said.</span></p><p><span>"Catholicism is not supposed to be a legalistic religion, and so I would say that eating a non-meat food that was cooked in meat fat would be fine," Michele Dillon, a professor of sociology at the University of New Hampshire told Business Insider. </span></p><p><span>If you want to err on the side of caution, call your local restaurant ahead of time and find out exactly how its products are cooked. </span></p><p class="tagline"><div id="categorypromo" style="border:1px solid silver; min-height:90px; padding:10px;vertical-align:top;box-sizing: content-box;"><a href="http://read.bi/retail-2018"></a><strong>EXCLUSIVE FREE SLIDE DECK:</strong><br>The Future of <keyword id="6354851" type="ORGANIZATION" weightage="100" keywordseo="Retail">Retail</keyword> 2018 by the BI Intelligence Research Team.<br><strong><a href="http://read.bi/retail-2018">Get the Slide Deck Now »</a></strong></br></br></div></p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/mcdonalds-healthiest-menu-items-breakfast-sandwich-big-mac-burger-filet-o-fish-fries-sodium-2018-1">The healthiest things you can get at McDonald's</a></h3>        <div>                    </div>    </div>

A secret lurking in some fast-food fish sandwiches could compromise no-meat diets during Lent

<p><span><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span>Biz Carson/Business Insider</span></p><p class="caption">The change happened in 1992.</p></div><p></p></div></div></span></p><ul><li><span><strong>Malcolm Gladwell explored why McDonald's fries don't taste the same as when he was a kid.</strong></span></li><li><strong>McDonald's changed the way it cooked its fries in 1992.</strong></li><li><strong>It swapped beer tallow for vegetable oil when frying french fries.</strong></li></ul><p><span><br />Famed author and journalist Malcolm Gladwell remembers the first time he discovered McDonald's fries.</span></p><p><span>"Have you ever seen a puppy encounter snow before?" he asked on an episode of his podcast <a href="http://revisionisthistory.com/episodes/19-mcdonalds-broke-my-heart" target="_blank" rel="noopener noreferrer">"Revisionist History."</a> "It was like that for me. A slice of potato, crispy on the outside, yet somehow pillowy soft on the inside. Right then and there I gave my heart to McDonald's."</span></p><p><span>Unfortunately for Gladwell, this love story doesn't have a happy ending.</span></p><p><span>Gladwell asserts that McDonald's broke his heart and betrayed him by changing the way its fries taste, and he embarked on a mission to find out what happened.</span></p><p>He discovered that in 1992, McDonald's changed the way it made its fries. He explained:</p><p style="padding-left: 30px;">"They went from frying them in beef tallow to frying them in some combination of vegetable oil. And as you dig into this, what you realize is that that is not an inconsequential move. It's not like when you're frying an egg where it doesn't really matter what you fry it in. A fried egg is a fried egg. A french fry is a combination of a potato and some kind of cooking element. The thing you fry it in becomes a constituent part of the fry."</p><p>Around that time, Gladwell said there was hysteria around saturated fat and McDonald's thought its business model would be doomed unless it was able to some how make its products seem healthier. But on this note, Gladwell said it was also wrong.</p><p><span>"It turns out to be false that vegetable oil is healthier for you than beef tallow," he said. "</span><span>So not only did they destroy the french fry, they gave us something that was worse for us from a health perspective. So everything about it was a mistake."</span></p><p><span>And he hopes McDonald's admits its wrongs and changes the frying recipe back to the original.</span></p><p><span>"If they had any balls at all, they would turn around and say, 'We were wrong, and we're going back to fries the old way,'" he said.</span></p><p><span>Your move, McDonald's.</span></p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/150-year-old-mansion-maine-mcdonalds-lobster-roll-freeport-gore-house-2017-8">There's a McDonald's inside this 150-year-old mansion in Maine - and they serve lobster rolls</a></h3>        <div>                    </div>    </div>

Malcolm Gladwell reveals why McDonald's fries don't taste as good as when you were a kid

<p><span style="font-weight: 400;">From lipstick to jet fuel, cows provide it all for humans. We checked with the <span>National Cattleman's Beef Association to see what some of the most common, and surprising, products contain cow parts. </span></span>Following is a <span style="font-weight: 400;">transcript of the video.</span></p><p><span style="font-weight: 400;">Cattle - Better known to most as sirloin, brisket, T-bone, short rib, or simply <a href="http://www.businessinsider.com/how-choose-best-cut-steak-anthony-bourdain-2017-6">beef</a>. </span><span style="font-weight: 400;">But what you see in the meat aisle is only part of the animal. </span><span style="font-weight: 400;">For perspective, about <a href="http://discovermagazine.com/2001/aug/featcow">60%</a></span><span style="font-weight: 400;"> is harvested for food. </span><span style="font-weight: 400;">The other 40% ends up in places like lipstick and jet fuel.</span></p><p><span style="font-weight: 400;">Let's start with one of the most ubiquitous parts - the fat. </span><span style="font-weight: 400;">The fat that doesn't end up at the butcher's is rendered into a product called <a href="http://www.businessinsider.com/bank-of-england-keep-animal-fat-in-5-but-consider-using-2017-2">tallow</a></span><span style="font-weight: 400;">. </span></p><p><span style="font-weight: 400;">Fatty acids in the tallow</span><span style="font-weight: 400;"> give it a <a href="https://www.omicsonline.org/animal-fat-processing-and-its-quality-control-2157-7110.1000252.pdf">slick, oily</a> consistency, which adds to the texture in some body creams, cosmetics, soaps, and toothpaste. </span></p><p><span style="font-weight: 400;">They're also a <a href="https://www.beefitswhatsfordinner.com/raising-beef">lubricant</a></span><span style="font-weight: 400;"> in antifreeze, hydraulic brake fluids, and jet engines and are even </span><span style="font-weight: 400;">being tested</span><span style="font-weight: 400;"> as a <a href="https://www.scientificamerican.com/article/fatted-eagle-biofuel-flight-air-force-fighter/">biofuel</a> for planes in the US Air Force. </span><span style="font-weight: 400;">But powering planes is just the beginning.</span></p><p><span style="font-weight: 400;">We also rely on cattle for certain life-saving medicines, like <a href="http://www.businessinsider.com/diabetes-insulin-banting-history-2016-11/#insulin-is-an-integral-part-of-the-human-body-its-a-hormone-that-in-most-people-is-produced-in-the-pancreas-to-help-regulate-our-blood-sugar-levels-for-those-living-with-type-1-diabetes-the-pancreas-doesnt-make-any-insulin-which-can-cause-blood-sugar-levels-to-rise-too-high-after-a-carbohydrate-rich-meal-or-fall-dramatically-unexpectedly-1">insulin</a>. </span><span style="font-weight: 400;">Bovine insulin is </span><span style="font-weight: 400;">nearly identical</span><span style="font-weight: 400;"> to humans'. </span><span style="font-weight: 400;">So, the cow <a href="https://www.nobelprize.org/educational/medicine/insulin/discovery-insulin.html">pancreas</a></span><span style="font-weight: 400;"> is often used to make insulin injections for diabetics. </span></p><p><span style="font-weight: 400;">Likewise, the <a href="http://discovermagazine.com/2001/aug/featcow">adrenal glands</a></span><span style="font-weight: 400;"> are used in certain steroid drugs. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4426098/">Cartilage</a></span><span style="font-weight: 400;"> helps make medicine for people who suffer from osteoarthritis, and the </span><span style="font-weight: 400;">lungs</span><span style="font-weight: 400;"> are used in blood thinners like <a href="https://www.britannica.com/science/heparin">heparin</a>.</span></p><p><span style="font-weight: 400;">Medicine aside, we even use cattle leftovers in plastic surgery. </span><span style="font-weight: 400;">Collagen - from the hide - is purified and injected into the face for a younger look. </span><span style="font-weight: 400;">But, it turns out that plastic surgery isn't the most common use for collagen.</span></p><p><span style="font-weight: 400;">That title goes to gelatin, which is made from </span><span style="font-weight: 400;">boiling <a href="https://www.livescience.com/42088-what-is-jello-jell-o.html">cow bones and hide</a></span><span style="font-weight: 400;">. </span><span style="font-weight: 400;">Gelatin gives that distinctive gummy texture to foods like certain marshmallows, caramels, gummies, and jams.</span></p><p><span style="font-weight: 400;">There are more than </span><span style="font-weight: 400;">727,000 <a href="http://www.businessinsider.com/red-meat-consumption-up-in-gmo-report-2015-8">beef farms</a></span><span style="font-weight: 400;"> in the US that slaughter roughly </span><a href="https://www.ers.usda.gov/topics/animal-products/cattle-beef/statistics-information/"><span style="font-weight: 400;">30 million</span></a><span style="font-weight: 400;"><a href="https://www.ers.usda.gov/topics/animal-products/cattle-beef/statistics-information/"> cattle</a> each year. </span><span style="font-weight: 400;">While we usually think about the meat that ends up on the grill, the parts we ignore are present throughout our everyday lives.</span></p>

Soap and lipstick - the surprising everyday products that are made with cow parts

<p><div class="KonaFilter image-container display-table"><div><div class="image"></div></div></div></p><ul class="summary-list"><li>The <a href="https://www.businessinsider.com/category/keto-diet">keto diet</a> limit's a person's carbohydrate intake to about 5% of daily calories. Dieters load up on anywhere from 70-90% fats.</li><li>Keto dieters can <a href="https://www.businessinsider.com/ketogenic-diet-what-a-scientist-eats-2018-10">gorge on all kinds of fat.</a> Foods heavy in unsaturated fat include avocados, olive oil, and fish, while there are more saturated fats in butter, bacon, and cream.</li><li>There's evidence that diets high in <a href="https://www.businessinsider.com/what-is-good-fat-vs-bad-fat-fat-in-meat-fish-nuts-2018-4">saturated fat (often from animal sources) are really bad for people</a>, and <a href="https://www.businessinsider.com/switch-from-meat-to-meatless-diet-environmental-benefits-2019-8">for the planet,</a> too.</li><li>Long-term studies of the effects of <a href="https://www.businessinsider.com/keto-diet-high-fat-low-carb-health-risks-2019-7">keto diets on overall health</a> are scarce.</li><li><a href="https://www.businessinsider.com/?hprecirc-bullet">Visit Business Insider's homepage for more stories</a>.</li></ul><p><span>The world cannot run on bacon and butter.</span></p><p><span>Aside from the fact that there are <a href="https://www.youtube.com/watch?v=COEuGqVrqNU&amp;feature=youtu.be">not enough pigs and cows on the Earth</a> to feed every person in such a high-fat way, this kind of meaty diet is dangerous for both human health and our planet's future. </span></p><p><span>That doesn't <a href="https://www.businessinsider.com/worst-diets-whole30-keto-daniel-fast-2019-3">stop people from trying</a>.</span></p><p><span>"Eating a keto diet that's especially high in red meat will be undermining the sustainability of the climate," Harvard nutrition professor Dr. Walter Willett told Business Insider. "It's bad for the person eating it, but also really bad for our children and our grandchildren, so that's something I think we should totally, strongly advise against. It's - in fact - irresponsible." </span></p><h2><span style="background-color: #ffffff;">Keto diets run on all different kinds of fat</span></h2><p><span>Trendy keto diets are designed to make people run on fat, strictly limiting a person's carbohydrates,so that the body switches into a fat-burning state called "ketosis." In practice, this usually means no sugar, no wheat, no beans, and very little alcohol. Sometimes, it also means a lot of red meat. </span></p><p><span>But there isn't a lot of evidence about whether fueling up on more saturated fats </span>- bacon, butter, and cream are traditionally <a href="https://www.ncbi.nlm.nih.gov/pubmed/20351774">linked to</a> health conditions like <a href="https://www.ncbi.nlm.nih.gov/pubmed/29174025">heart disease</a> and <a href="https://www.ncbi.nlm.nih.gov/pubmed/12716665">higher cholesterol</a> - might harm the long-term health of keto dieters. (That hasn't stopped the keto diet market from exploding: annual keto-friendly food sales are <a href="https://www.researchandmarkets.com/reports/4703961/global-ketogenic-diet-food-market-growth?utm_source=BW&amp;utm_medium=PressRelease&amp;utm_code=wcsz4n&amp;utm_campaign=1271731+-+%2412.35+Bn+Ketogenic+Diet+Food+Market+-+Global+Growth%2c+Trends+and+Forecast+2019-2024&amp;utm_exec=chdo54prd">projected to skyrocket</a> to a $12.35 billion market worldwide by 2024, and <a href="https://www.bloomberg.com/news/articles/2018-02-22/fat-is-back-and-premium-butter-makers-are-taking-the-cream">butter sales, especially of fancy versions like those from grass-fed cows, are on the rise too</a>.)</p><p>Willett says he thinks people can be healthy on a keto diet, and that one of the best ways to go high fat may be to model the Greeks. </p><p>"It's pretty easy when you're in some place like Israel or Greece with so many good vegetables and healthy oils and fish to have a pretty healthy low carbohydrate diet," he said. </p><p><span><div class="KonaFilter image-container display-table"><div><div class="image"></div></div></div></span></p><h2><span style="background-color: #ffffff;">Beef consumption isn't good for the Earth</span></h2><p><span style="background-color: #ffffff;">Both keto aficionados and Willett agree: there's something wrong with the way most people are eating. We could all stand to replace <a href="https://www.businessinsider.com/keto-diet-high-fat-low-carb-health-risks-2019-7">refined carbohydrates</a> like white bread, snack cakes, and <a href="https://www.businessinsider.com/sugary-drinks-increase-risk-of-death-in-american-adults-2018-3">sugary drinks</a> with more <a href="https://www.businessinsider.com/keto-diet-high-fat-low-carb-health-risks-2019-7">good fats and fresh produce</a>. </span><span style="background-color: #ffffff;"></span></p><p>But replacing carbs with more saturated fats doesn't always align with a planet-friendly way of eating.</p><p><span style="background-color: #ffcc00;"><span style="background-color: #ffffff;">Unlike olive oil, many fat sources that are solid at room temperature, like bacon fat, butter, and beef tallow, come from animals, not plants. To cultivate those fat sources, farmers need a fair amount of real estate for cows and pigs to roam.</span> </span></p><p><span style="background-color: #ffffff;">A United Nations report released just last week suggests the world's beef-heavy consumptions patterns are taking a serious toll on the health of our planet: food systems are <a href="https://www.businessinsider.com/food-system-role-in-climate-crisis-possible-solutions-2019-8">now responsible for 37% of greenhouse gas emissions</a>, and cow manure is a major part of that equation, as it releases large amounts of climate-changing nitrous oxide and methane into the air.</span></p><p><span style="background-color: #ffffff;">"Diets that are rich in plant-based food emit lower greenhouse-gas emissions than diets that are very heavy in red meat consumption," UN report co-author Cynthia Rosenzweig said during a press conference.</span></p><p><span>There are things eaters can do to change that. A report Willett himself authored for the <a href="https://eatforum.org/content/uploads/2019/01/EAT-Lancet_Commission_Summary_Report.pdf">EAT Lancet commission earlier this year</a> suggested that people around the globe should double their intake of "fruits, vegetables, nuts and legumes " while cutting red meat and sugar intake by at least 50% in order for the globe to remain healthy and well-fed. </span></p><p>Willett doesn't suggest that meat eaters must quit eating animals cold turkey. Even some of <a href="https://books.google.com/books?id=ukk1DwAAQBAJ&amp;pg=PA418&amp;lpg=PA418&amp;dq=double+mushroom+meat+loaf+willett&amp;source=bl&amp;ots=6GStZCkkK1&amp;sig=ACfU3U2OmXXCnCJKAd9TZQXuuvZZz3V09w&amp;hl=en&amp;sa=X&amp;ved=2ahUKEwjFgaPIzoLkAhXIJt8KHbYjBhoQ6AEwDHoECAkQAQ#v=onepage&amp;q=double%20mushroom%20meat%20loaf%20willett&amp;f=false">his own recipes,</a> which include a mushroom meatloaf with beef and turkey, feature small amounts of red meats. But he does recommend people consume less farm-fresh cow. </p><p><span>"We're racing down a path that is going to lead to destruction of viable environments over the next hundred years or so, and we have to get off that path," Willett said. "That means limiting substantially - not totally eliminating - but greatly reducing our consumption of red meat and dairy foods." </span></p><p>Earlier this month, <a href="https://www.businessinsider.com/switch-from-meat-to-meatless-diet-environmental-benefits-2019-8">scientists calculated</a> that if everyone in the US stopped eating beef completely, the carbon footprint benefit would be equivalent to taking 60,000 cars off the road.</p><p>"Today, with the state of the earth in dangerous shape, we do have look at virtually everything we do from an environmental health lens, as well as a direct human health lens," Willett said. "Because humans can't be healthy if we don't have a healthy environment."</p>

Keto dieters who fuel up on bacon and butter are 'irresponsible' stewards of the planet, a Harvard nutrition expert says

<p class="p1"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></p><p class="p1">No one in the fast food game does french fries better than McDonald's.<span style="line-height: 1.5em;"> </span></p><p class="p1">The only problem is that if you have a craving for the salty snack, you'll also be consuming a ton of calories. A medium fry order can have as much as 400 calories while a large will total almost 500 calories, or a quarter of the average person's daily caloric intake.</p><p class="p1">So in honor of National French Fry Day, here's <a href="http://www.popsugar.com/food/Homemade-McDonald-French-Fries-Recipe-37204857">POPSUGAR blogger Brandi Milloy's recipe</a><span style="line-height: 1.5em;"> for making your own McDonald's fries at home without a few of the harder-to-pronounce ingredients (</span><a href="http://www.dailymail.co.uk/femail/food/article-3097161/How-make-McDonald-s-French-Fries-home-using-just-FIVE-ingredients.html?ITO=1490&amp;ns_mchannel=rss&amp;ns_campaign=1490">h/t Daily Mail</a><span style="line-height: 1.5em;">).</span></p><p></p><p class="p1">"There's a lot of chemicals and ingredients that goes into making these delicious french fries," Milloy says in the video. "But we're going to take what we learned and apply it to making the best possible french fry at home - without the dimethylpolysiloxane."</p><p class="p1">Over 14 ingredients are typically used by McDonald's to make their fries, most of which we're familiar with: potatoes, canola oil, soybean oil, and salt, just to name a few.<span style="line-height: 1.5em;"> </span></p><p class="p1"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></p><p class="p1">But there are also a few bigger names on the list, including dimethypolysiloxane, dextrose, as well as sodium acid pyrophosphate.<span style="line-height: 1.5em;"> </span></p><p class="p1">But most of the harder-to-pronounce ingredients are only needed by McDonald's because it's shipping the fries around the world to millions of franchises. When you're making the fries in your own home, Milloy points out you only really need five ingredients.</p><p class="p1">"Unless you plan on starting a French fry franchise out of your kitchen, you don't need a lot of them," Milloy said.</p><p class="p1"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></p><p class="p1">She switched out most of the chemicals in the frying oil with peanut oil, which has a similarly high smoke point and a neutral taste.</p><p class="p1">She also soaks the potatoes in water and corn syrup to replace the dextrose so that when the fries are cooking in the oil, they'll caramelize and get that distinct bronzed look that most McDonald's french fries have.</p><p class="p1"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></p><p class="p1">After soaking in the water and corn syrup, she pats dry her potato slices and then fries them for 90 seconds before placing on a baking sheet lined with paper towels to drain.</p><p class="p1"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></p><p class="p1">The baking sheet goes into the refrigerator for 10 minutes before she fries them again for 5-6 minutes, or until the fries are golden brown.</p><p class="p1"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></p><p class="p1">Milloy says that double frying the fries gives them that crunch by taking away some of the starch. </p><p class="p1">Milloy also added beef tallow to the oil immediately before frying to mimic the taste of McDonald's "flavor bath" that gives the fries their distinct taste.</p><p class="p1"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></p><p class="p1">Alternatively, you could use the excess fat from when you cook any beef or steak, or you could add beef bouillon to your salt and sprinkle that onto your fries after they come out of the fryer.</p><p class="p1"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></p><p class="p1">Salt your fries and eat immediately. Milloy insists that they "taste better than the original."<span style="line-height: 1.5em;"> </span></p><p class="p1"><span style="line-height: 1.5em;"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div><br /></span></p><p class="p1"><strong>Check out the full recipe below:</strong></p><p class="p2" style="padding-left: 30px;"><span style="line-height: 1.5em;">-Slice your Idaho potatoes into 1/8 inch matchstick planks in the shape of fries</span></p><p class="p1" style="padding-left: 30px;">-Place the cut french fries in a bowl of water and corn syrup. Soak for 30 minutes in the refrigerator to remove excess starch</p><p class="p1" style="padding-left: 30px;">-Heat peanut oil to 375 degrees while fries soak</p><p class="p1" style="padding-left: 30px;">-Pat off all water from the fries</p><p class="p1" style="padding-left: 30px;">-Doing little bunches at a time, fry your potatoes for 90 seconds or until they're a golden brown color</p><p class="p1" style="padding-left: 30px;">-Once they're done, place them on a paper-towel lined plate and let them drain</p><p class="p1" style="padding-left: 30px;">-Put the plate of lightly fried french fries in the refrigerator for 10 minutes</p><p class="p1" style="padding-left: 30px;">-Add beef tallow or rendered fat to the oil and increase the heat to 400 degrees</p><p class="p1" style="padding-left: 30px;">-Add your french fries a second time and fry for 5-6 minutes</p><p class="p1" style="padding-left: 30px;">-Remove from the pan and season with salt and beef bouillon (optional; 1/4 teaspoon to 2 teaspoons of salt)</p><p class="p1" style="padding-left: 30px;"><span style="line-height: 1.5em;">-Eat and enjoy</span><span style="line-height: 1.5em;"> </span></p><p class="p1"><strong><a href="https://www.youtube.com/watch?v=y5KPZp2t52U&amp;feature=youtu.be">Watch the full how-to video here</a>.</strong></p><p class="p1">(We're going to be making these and reporting back to see if they really can measure up to McDonald's fries. Have you made this recipe? Let us know what you thought by emailing MWillett@businessinsider.com.)</p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/mcdonalds-secret-menu-real-test-land-sea-air-burger-2015-5">We tried all the burgers on the McDonald's 'secret menu'</a></h3>        <div>            <div>        <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="ozd3BocToG1In80punEt3-Xi9shExYMt" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>        </div>        </div>            </div>

Here's how to make 'healthy' McDonald's french fries at home

<p class="p1"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div>No one in the fast food game does french fries better than McDonald's.<span style="line-height: 1.5em;"> </span></p><p class="p1">The only problem is that if you have a craving for the salty snack, you'll also be consuming a ton of calories. A medium fry order can have as much as 400 calories while a large will total almost 500 calories, or a quarter of the average person's daily caloric intake.</p><p class="p1">Inspired by the recent McDonald's video that <a href="http://www.businessinsider.com/how-mcdonalds-fries-are-made-2015-1">took customers inside a factory alongside "MythBusters" co-host Grant Imahara</a>, <a href="http://www.popsugar.com/food/Homemade-McDonald-French-Fries-Recipe-37204857">POPSUGAR'S Brandi Milloy set out to recreate the brand's recipe</a> without a few of the harder-to-pronounce ingredients (<a href="http://www.dailymail.co.uk/femail/food/article-3097161/How-make-McDonald-s-French-Fries-home-using-just-FIVE-ingredients.html?ITO=1490&amp;ns_mchannel=rss&amp;ns_campaign=1490">h/t Daily Mail</a>).<a href="http://www.businessinsider.com/how-mcdonalds-fries-are-made-2015-1"><br /></a></p><p></p><p class="p1">"There's a lot of chemicals and ingredients that goes into making these delicious french fries," Milloy says in the video. "But we're going to take what we learned and apply it to making the best possible french fry at home - without the dimethylpolysiloxane."</p><p class="p1">Over 14 ingredients are typically used by McDonald's to make their fries, most of which we're familiar with: potatoes, canola oil, soybean oil, and salt, just to name a few.<span style="line-height: 1.5em;"> </span></p><p class="p1"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></p><p class="p1">But there are also a few bigger names on the list, including dimethypolysiloxane, dextrose, as well as sodium acid pyrophosphate.<span style="line-height: 1.5em;"> </span></p><p class="p1">But most of the harder-to-pronounce ingredients are only needed by McDonald's because it's shipping the fries around the world to millions of franchises. When you're making the fries in your own home, Milloy points out you only really need five ingredients.</p><p class="p1">"Unless you plan on starting a French fry franchise out of your kitchen, you don't need a lot of them," Milloy said.</p><p class="p1"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></p><p class="p1">She switched out most of the chemicals in the frying oil with peanut oil, which has a similarly high smoke point and a neutral taste.</p><p class="p1">She also soaks the potatoes in water and corn syrup to replace the dextrose so that when the fries are cooking in the oil, they'll caramelize and get that distinct bronzed look that most McDonald's french fries have.</p><p class="p1"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></p><p class="p1">After soaking in the water and corn syrup, she pats dry her potato slices and then fries them for 90 seconds before placing on a baking sheet lined with paper towels to drain.</p><p class="p1"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></p><p class="p1">The baking sheet goes into the refrigerator for 10 minutes before she fries them again for 5-6 minutes, or until the fries are golden brown.</p><p class="p1"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></p><p class="p1">Milloy says that double frying the fries gives them that crunch by taking away some of the starch. </p><p class="p1">Milloy also added beef tallow to the oil immediately before frying to mimic the taste of McDonald's "flavor bath" that gives the fries their distinct taste.</p><p class="p1"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></p><p class="p1">Alternatively, you could use the excess fat from when you cook any beef or steak, or you could add beef bouillon to your salt and sprinkle that onto your fries after they come out of the fryer.</p><p class="p1"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></p><p class="p1">Salt your fries and eat immediately. Milloy insists that they "taste better than the original."<span style="line-height: 1.5em;"> </span></p><p class="p1"><span style="line-height: 1.5em;"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div><br /></span></p><p class="p1"><strong>Check out the full recipe below:</strong></p><p class="p2"><span style="line-height: 1.5em;">-Slice your Idaho potatoes into 1/8 inch matchstick planks in the shape of fries</span></p><p class="p1">-Place the cut french fries in a bowl of water and corn syrup. Soak for 30 minutes in the refrigerator to remove excess starch</p><p class="p1">-Heat peanut oil to 375 degrees while fries soak</p><p class="p1">-Pat off all water from the fries</p><p class="p1">-Doing little bunches at a time, fry your potatoes for 90 seconds or until they're a golden brown color</p><p class="p1">-Once they're done, place them on a paper-towel lined plate and let them drain</p><p class="p1">-Put the plate of lightly fried french fries in the refrigerator for 10 minutes</p><p class="p1">-Add beef tallow or rendered fat to the oil and increase the heat to 400 degrees</p><p class="p1">-Add your french fries a second time and fry for 5-6 minutes</p><p class="p1">-Remove from the pan and season with salt and beef bouillon (optional; 1/4 teaspoon to 2 teaspoons of salt)</p><p class="p1"><span style="line-height: 1.5em;">-Eat and enjoy</span><span style="line-height: 1.5em;"> </span></p><p class="p1"><strong><a href="https://www.youtube.com/watch?v=y5KPZp2t52U&amp;feature=youtu.be">Watch the full how-to video here</a>.</strong></p><p class="p1">(We're going to be making these and reporting back to see if they really can measure up to McDonald's fries. Have you made this recipe? Let us know what you thought by emailing MWillett@businessinsider.com.)</p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/mcdonalds-secret-menu-real-test-land-sea-air-burger-2015-5">We tried all the burgers on the McDonald's 'secret menu'</a></h3>        <div>            <div>        <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="ozd3BocToG1In80punEt3-Xi9shExYMt" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>        </div>        </div>            </div>

There's a way to make 'healthy' McDonald's french fries, and you only need five ingredients

<ul class="summary-list"><li>Veganism is a restrictive <keyword id="11892706" type="UNKNOWN" weightage="60" keywordseo="diet" source="Orion">diet</keyword> that eliminates all animal products like meat, eggs, and dairy. </li><li>The restrictive nature of veganism can lead to a lack of vitamin B12, D, and protein. </li><li>Before you go <keyword id="11955817" type="UNKNOWN" weightage="60" keywordseo="vegan" source="Orion">vegan</keyword>, ask your doctor how to do so safely and what supplements you should take. </li></ul><p>Veganism is a plant-based diet that consists of fruits, vegetables, nuts, seeds, grains, and legumes. <a href="https://www.insider.com/what-is-the-difference-between-vegan-and-vegetarian" target="_blank" rel="noopener">Unlike vegetarian diets</a>, which allow some animal products, like dairy, vegan diets exclude all animal products, including meat, eggs, milk, and dairy products.</p><p>People choose vegan diets for <a href="https://wa.kaiserpermanente.org/kbase/topic.jhtml?docId=abq2485" target="_blank" rel="noopener">several reasons</a>, including religious, ethical, and environmental concerns. "I would recommend a vegan diet for someone concerned with animal ethics, or someone who simply does not enjoy meat," says <a href="https://www.linkedin.com/in/rtonnessen/" target="_blank" rel="noopener">Rebecca Tonnessen</a>, RDN, at the Hospital for Special Surgery. </p><p><keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">Health</keyword> reasons may also factor into your decision to turn vegan; plant-based diets are associated with a <a href="https://www.health.harvard.edu/staying-healthy/becoming-a-vegetarian" target="_blank" rel="noopener">lower risk</a> of heart disease, cancer, and diabetes. </p><h2>1. Is a vegan diet healthy? </h2><p>"When following a well-planned vegan diet, benefits include increased fiber intake and decreased saturated fat intake, which is good for digestion, cardiovascular health, and much more," says Tonnessen. </p><p>Veganism can be a healthy diet to follow, however, it's important to make sure you're still making healthy choices and getting the right amount of vitamins and minerals from your food. </p><p>A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742661/" target="_blank" rel="noopener">2019 review</a> of 32 studies found that vegan diets can help improve markers of diabetes and reduce inflammation. According to a <a href="https://pubmed.ncbi.nlm.nih.gov/19279075/" target="_blank" rel="noopener">2009 study</a>, vegan diets can also help with weight loss due to increased fiber intake, in addition to blood pressure and cholesterol levels. </p><p>However, the latter study also found that a vegan diet can lead to deficiencies of nutrients like calcium, vitamins B12 (especially),  vitamin D, protein, omega-3 fatty acids, iron, and zinc. "One <a href="https://www.insider.com/the-potential-risks-of-being-vegan-2019-4" target="_blank" rel="noopener">drawback of a vegan diet</a> is that it can be difficult to meet some nutritional needs," says Tonnessen.</p><h2><strong>2. Decide how strictly you want to follow the vegan lifestyle</strong></h2><p>Depending on your motivations for turning vegan and how strictly you want to follow the lifestyle, you can choose which foods and products you want to avoid. You can also decide whether you want to switch to a vegan lifestyle all at once, or slowly make the transition and see how it works for you. </p><p>People often choose to <a href="https://www.peta.org/living/food/top-10-reasons-go-vegan-new-year/" target="_blank" rel="noopener">go vegan</a> because it can help prevent the slaughter and suffering of other creatures; veganism is also a more environmentally-friendly lifestyle, since meat production is wasteful and a major cause of pollution. </p><h2>Other foods to avoid on a vegan diet: </h2><p>According to the <a href="https://foodinsight.org/basics-of-vegan-diet/" target="_blank" rel="noopener">International Food Information Council</a>, many vegans also avoid other animal products (apart from meat, eggs, and milk), like:<br /><br /></p><ul><li>Dairy products like butter, cheese, yogurt, ice cream, condensed milk, powdered milk, and ghee</li><li>Honey, which is made by bees</li><li>Gelatin, which is sometimes derived from animal bones and tissues</li><li>Omega-3 acids derived from fish</li><li>Protein powders like whey protein (milk-based), casein protein (milk-based), and albumen protein (egg-based)</li><li><a href="https://familydoctor.org/vegan-diet-how-to-get-the-nutrients-you-need/" target="_blank" rel="noopener">Materials</a> like fur, silk, leather, and wool, which are obtained from animals</li></ul><h2><strong>3. Look out for B12 deficiency</strong></h2><p>There are very few plant-based sources of vitamin B12. "Plant-based sources of vitamin B12 include nutritional yeast or fortified products; however, supplementation may still be required for this vitamin," says Tonnessen.</p><p>This nutrient is of special concern with veganism, as <a href="https://www.sciencedirect.com/science/article/pii/B9780128039687000435" target="_blank" rel="noopener">60%</a> of people who are vegan may have a vitamin B12 deficiency.</p><p><a href="https://www.insider.com/vitamin-b12-benefits" target="_blank" rel="noopener">Vitamin B12</a> is critical to the production of red blood cells, the functioning of the brain and nervous system, and the health of your hair, nails, and skin. It also plays a role in preventing depression. <a href="https://www.insider.com/b12-foods-vegan" target="_blank" rel="noopener">Symptoms</a> of a deficiency include weakness, fatigue, and constipation.</p><h2><strong>4. Make sure you're getting enough calcium</strong></h2><p>Since vegan diets eliminate dairy products, which are rich sources of calcium, you may be <a href="https://www.insider.com/calcium-deficiency" target="_blank" rel="noopener">at risk for a calcium deficiency</a> once you go vegan. </p><p>"Eating a variety of dark, leafy greens and nuts can help increase your calcium intake. Fortified products such as orange juice, nut milks, and soy products have calcium added; oftentimes vitamin D will be added as well," says Tonnessen. <a href="https://www.nof.org/patients/treatment/calciumvitamin-d/" target="_blank" rel="noopener">Vitamin D</a> helps your body absorb <a href="https://www.insider.com/calcium-deficiency" target="_blank" rel="noopener">calcium</a>, so it's an equally important nutrient for healthy bones. Without vitamin D, your body is only able to absorb <a href="https://www.health.harvard.edu/womens-health/vitamin-d-and-calcium-supplements-take-them-or-leave-them" target="_blank" rel="noopener">10% to 15%</a> of the calcium from your diet.</p><p><strong>Quick tip</strong>: "If calcium is a concern, I would recommend tracking your intake for three days on an app such as MyFitnessPal and increasing intake based on that," says Tonnessen. </p><p>The recommended calcium intake is <a href="https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age" target="_blank" rel="noopener">1,000 milligrams per day</a> for most adults. You might consider taking a <a href="https://www.insider.com/calcium-non-dairy-2018-6" target="_blank" rel="noopener">calcium supplement</a> if you're falling short of your requirement. But be aware of the fact that most calcium supplements contain vitamin D as well. </p><h2><strong>5. Explore different plant proteins</strong></h2><p><a href="https://www.insider.com/how-to-get-protein-as-a-vegan" target="_blank" rel="noopener">It is possible</a> to meet your protein requirements without traditional sources of protein like meat, seafood, dairy, and eggs. You can try out different protein-rich plant-based foods and get creative. </p><p>Plant-based proteins are often good sources of fiber, according to Tonnessen, and they are also lower in <a href="https://www.insider.com/what-is-good-fat-vs-bad-fat-fat-in-meat-fish-nuts-2018-4" target="_blank" rel="noopener">saturated fat</a> than animal proteins like beef, pork, skinned poultry, and cheese. Diets rich in saturated fat are <a href="https://medlineplus.gov/ency/patientinstructions/000838.htm" target="_blank" rel="noopener">associated with</a> weight gain and heart disease. </p><h2><strong>6. Pair plant-based iron with vitamin C</strong></h2><p>To <a href="https://www.insider.com/what-causes-iron-deficiency" target="_blank" rel="noopener">avoid an iron deficiency</a>, Tonnessen says to make sure you're eating plenty of iron-rich foods, like:</p><ul><li>Quinoa</li><li>Lentils</li><li>Pumpkin seeds</li><li>Fortified cereals</li></ul><p>The iron in plants is referred to as non-heme iron, which is <a href="https://www.hsph.harvard.edu/nutritionsource/iron/" target="_blank" rel="noopener">harder for your body to absorb</a> than animal-based iron, which is referred to as heme iron. Your body is able to absorb anywhere between <a href="https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/iron-absorption" target="_blank" rel="noopener">15% to 35%</a> of the heme iron you eat, but only <a href="https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/iron-absorption" target="_blank" rel="noopener">2% to 20%</a> of the non-heme iron you consume.</p><p>However, you can increase absorption of non-heme iron with a simple trick, according to Tonnessen: Eating plant-based iron with foods rich in Vitamin C, like bell peppers or oranges.  Vitamin C will help you absorb iron. For example, you can make a warm quinoa salad with roasted bell peppers, or a leafy green salad garnished with orange slices. </p><h2><strong>7. Consult a nutritionist</strong></h2><p>Other <a href="https://familydoctor.org/vegan-diet-how-to-get-the-nutrients-you-need/" target="_blank" rel="noopener">nutrients of concern</a> on a vegan diet may be omega-3 fatty acids and zinc. <a href="https://www.insider.com/omega-3-benefits" target="_blank" rel="noopener">Omega-3</a> can be found in some plant-based foods like walnuts, flax seeds and chia seeds. Chia seeds also contain <a href="https://www.insider.com/what-is-zinc-good-for" target="_blank" rel="noopener">zinc</a>; this mineral is also added to fortified breakfast cereals. </p><p>Talking to a nutritionist before you go vegan can help you assess your nutritional requirements, structure your daily diet to make sure you're meeting all your needs, and determine which supplements you need. </p><h2><strong>8. Expect some initial discomfort </strong></h2><p>Changing your regular diet — whether it's for better or worse — may come with some gastrointestinal discomfort as your digestive tract gets used to the new menu.</p><p>In particular, vegans generally eat <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" rel="noopener">more fiber</a>, which can be more taxing on digestion since our bodies don't have the enzymes to break down an excess of fiber. This may cause temporary discomfort in the form of gas, bloating, and cramping. Increasing your fiber intake gradually can help your body adjust to the changes along with drinking more fluids. </p><p>In the long run, increased fiber intake is in fact associated with healthier gut bacteria, so you can expect a healthier <a href="https://www.insider.com/what-happens-to-your-body-brain-when-you-go-vegan-10-2019#your-gut-microbiome-will-likely-improve-1" target="_blank" rel="noopener">gut microbiome</a> over time, as you commit to a vegan diet with more fruits, vegetables, and whole grains. </p><h2><strong>9. Know that whether you lose weight will depend on your choices</strong></h2><p>Going vegan can help you lose weight; a small <a href="https://pubmed.ncbi.nlm.nih.gov/25592014/" target="_blank" rel="noopener">2015 study</a> assigned 62 participants to different diets, including vegan, vegetarian, and omnivorous diets for a period of six months. The group following the vegan diet lost more weight (around 7.5% of their body weight) than any of the other groups, and also consumed the least saturated fat. </p><p>However, whether you actually lose weight or not can <a href="https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/vegetarian-diet/faq-20058298" target="_blank" rel="noopener">depend on your choices</a>; you can gain weight on a vegan diet too, if your portion sizes are too large or if your diet involves a lot of processed or high-calorie foods, like desserts, fried foods, sweetened drinks, processed vegan meats and cheeses, and unhealthy snacks. Eating lots of chips, crackers, and cookies can lead to weight gain no matter which diet you follow.</p><h2>If you're going to be visiting friends or family who are not vegan, it may be a good idea to:</h2><ul><li>Inform them of your dietary preferences before you go.</li><li>Discuss the menu and see whether they are able to offer a vegan option for some dishes, like making some beans for you as a substitute for meat in tacos, for example.</li><li>Carry some vegan food you can eat, in case they're unable to accommodate your preferences — this could also be an opportunity to introduce them to vegan food.</li></ul><h2><strong style="color: #000000;">10. Get used to scanning food labels</strong></h2><p>Many processed foods contain egg, milk, or milk products like whey, according to a <a href="https://pubmed.ncbi.nlm.nih.gov/28221935/" target="_blank" rel="noopener">2016 study</a>, so you may have to scan grocery labels to determine whether a food is vegan. </p><p>A plus is that many companies make it a point to label vegan foods appropriately, like vegan cheese for example, so that can make shopping easier for you. Many foods are also marked with the "Certified Vegan" logo, which can make it easier for you to identify them. </p><p>If a food is not labeled, you can check the ingredient list to determine whether it's vegan or not. These are some <a href="https://www.peta.org/living/food/animal-ingredients-list/" target="_blank" rel="noopener">animal-based ingredients</a> to watch out for:</p><table style="border-collapse: collapse; width: 100%;" border="1"><tbody><tr><td style="width: 50%;"><strong>Ingredient</strong></td><td style="width: 50%;"><strong>What it is</strong></td></tr><tr><td style="width: 50%;"><p><strong>Shellac</strong><br /><strong>Also known as: Resinous glaze, E904</strong></p></td><td style="width: 50%;">A substance excreted by the lac insect</td></tr><tr><td style="width: 50%;"><p><strong>Carmine </strong></p><p><strong>Also known as: E120</strong></p></td><td style="width: 50%;">A red pigment obtained by killing cochineal beetles</td></tr><tr><td style="width: 50%;"><p><strong>Lanolin</strong></p><p><strong>Also known as: E913</strong></p></td><td style="width: 50%;">A substance secreted by sheep, obtained from sheep wool</td></tr><tr><td style="width: 50%;">Rennet</td><td style="width: 50%;">The stomach of a calf</td></tr><tr><td style="width: 50%;">Lactose/Dextrose</td><td style="width: 50%;">Sugars found in animal milk</td></tr><tr><td style="width: 50%;">Lard/Tallow</td><td style="width: 50%;"><p>Animal fat</p></td></tr></tbody></table><h2><strong>11. Understand that vegan food isn't automatically healthy </strong></h2><p>Even if your goal isn't necessarily weight loss, it's important to note that vegan food doesn't automatically mean healthy food.  </p><p>"Sometimes people think anything labeled vegan, including processed foods, is healthy. Vegan cookies are still cookies with high sugar and fat content, so it's important to monitor this intake. If you're thinking of going vegan, focus on increasing your intake of whole foods instead of processed vegan snacks," says Tonnessen. </p><h2>Some vegan snacks that are healthy include:</h2><ul><li>Assorted nuts, seeds, and dried fruits</li><li>Hummus with carrots, or other veggies</li><li>Nut butter with fruits or veggies</li><li>Guacamole with baked whole-grain vegan bread </li></ul><h2><strong>12. Get creative when you eat out</strong></h2><p>Being vegan doesn't have to mean you can't eat out. Here are some simple tips that Tonnessen recommends when eating out:</p><ul><li>Look for vegan options on the menu or better yet look for restaurants that advertise they serve vegan-friendly meals</li><li>Make sure the dish you're ordering was not cooked in butter or chicken stock.</li><li>Order a few sides, if you're at a restaurant with limited options, as side dishes can often be prepared vegan.</li></ul><p>Indian, Chinese, and Thai cuisines typically feature a lot of vegan options, according to <a href="https://www.health.harvard.edu/staying-healthy/is-a-vegetarian-or-vegan-diet-for-you" target="_blank" rel="noopener">Harvard Medical School</a>, so you can opt for those restaurants when you eat out.</p><p>Vegan and plant-based diets are gaining popularity so see if there are any vegan designated restaurants in your area for a new dining experience.</p><h2><strong>13. Enjoy vegan versions of your favorite foods</strong></h2><p>The <a href="https://www.internationalvegan.org/nutrition/?gclid=Cj0KCQiAx9mABhD0ARIsAEfpavRc3FDWxnQHyNzTJfGbhD084d4UGnFsHfTJ33ROblf5meN2kCYhnQAaAvWPEALw_wcB" target="_blank" rel="noopener">International Vegan Association</a> says that <a href="https://www.insider.com/24-vegan-foods-to-try-2019-10" target="_blank" rel="noopener">vegan foods</a> include salads, soups, stews, casseroles, and stir-fries. The only difference is that they're made with plant-based ingredients. </p><p>In fact, many traditional favorites like burgers, pizza, lasagna, tacos, burritos, sandwiches, pancakes, and desserts can also be made with <a href="https://www.insider.com/best-vegan-recipe-ingredients-2018-7" target="_blank" rel="noopener">vegan ingredients</a>. So, even though going vegan does involve changes to your lifestyle, it doesn't mean you can't enjoy some of your favorite foods. </p><h2><strong>Insider's takeaway</strong></h2><p>Many people opt for the vegan lifestyle for <a href="https://www.vrg.org/nutshell/vegan.htm" target="_blank" rel="noopener">ethical and environmental reasons</a>, to avoid harming animals and help prevent climate change. Others decide to go vegan for health reasons, or because they simply don't enjoy meat.</p><p>A vegan diet is associated with <a href="https://wa.kaiserpermanente.org/kbase/topic.jhtml?docId=abq2485" target="_blank" rel="noopener">health benefits</a> like lower cholesterol and blood pressure, better heart health, and a reduced risk of cancer and diabetes.</p><p>However, it can be harder to obtain certain <a href="https://www.rush.edu/news/health-benefits-vegan-diet" target="_blank" rel="noopener">nutrients</a> on a vegan diet, so you need to plan accordingly, to make sure you incorporate them into your diet. "With proper planning and education, a well-balanced vegan diet can work for anyone" says Tonnessen.</p>

13 tips to help you eat a healthy vegan diet

<p></p><div class="KonaFilter image-container display-table float_right"><div><div class="image on-image"></div><p></p></div></div>Now that Donald Trump is <a href="http://www.businessinsider.com/stephen-colbert-ted-cruz-hunger-games-exit-2016-5" target="_blank">the presumptive&#xa0;Republican presidential candidate</a>, Stephen Colbert decided to give Democratic frontrunner Hillary Clinton some campaign advice for the general election on Thursday's "Late Show."<p>It's no secret that the Republican party has been <a href="http://www.businessinsider.com/samantha-bee-donald-trump-republican-opponents-2016-3" target="_blank">divided in its support of Trump</a>. So Clinton wants to bring some of those anti-Trump Republicans to her side.</p><p>"[Hillary Clinton] figures she can pick up some votes, because no GOP candidate has been so reviled by the establishment since their 1884 nominee, Tub-o-beef-tallow-in-a-top-hat. She's appealing to what's called 'thoughtful Republicans.' So that would be people who want to repeal gay marriage with a nice, handwritten note."</p><p>Colbert decided to give Clinton a hand in a segment called&#xa0;<span class="s1">"Just the Tip: Courting Republicans Edition."</span></p><p>Colbert&#xa0;presented four&#xa0;ways to win over disgruntled Republicans.&#xa0;One of Colbert's tips, for example, is about how to behave when approaching them.</p><p>"Don't yell - they'll say you sound shrill. But don't be too calm - they'll say you're an ice queen. Other than that, just be yourself!" he said.</p><p>The rest of the tips deal with focusing on mutual&#xa0;anger with&#xa0;Bill Clinton, and annoyance with Ted Cruz and Barack Obama.</p><p><strong>Watch the segment below:</strong></p><p><div></div></p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/republicans-trash-trump-hillary-clinton-attack-ad-gop-2016-5">Hillary Clinton just released a Trump attack ad that uses the GOP's words against him</a></h3>        <div>            <div>        <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="FkOWViMzE6h4Fcd-BqY6wuyTwtNbGvaS" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>        </div>        </div>            </div>

Stephen Colbert gave Hillary Clinton some advice on winning over anti-Trump Republicans

<ul class="summary-list"><li>Veganism is a restrictive diet that eliminates all animal products like meat, eggs, and dairy. </li><li>The restrictive nature of veganism can lead to a lack of vitamin B12, D, and protein. </li><li>Before you go <keyword id="6400741" type="UNKNOWN" weightage="60" keywordseo="Vegan">vegan</keyword>, ask your doctor how to do so safely and what supplements you should take. </li></ul><p>Veganism is a plant-based diet that consists of fruits, vegetables, nuts, seeds, grains, and legumes. <a href="https://www.insider.com/what-is-the-difference-between-vegan-and-vegetarian" target="_blank" rel="noopener">Unlike vegetarian diets</a>, which allow some animal products, like dairy, vegan diets exclude all animal products, including meat, eggs, milk, and dairy products.</p> <p>People choose vegan diets for <a href="https://wa.kaiserpermanente.org/kbase/topic.jhtml?docId=abq2485" target="_blank" rel="noopener">several reasons</a>, including religious, ethical, and environmental concerns. "I would recommend a vegan diet for someone concerned with animal ethics, or someone who simply does not enjoy meat," says <a href="https://www.linkedin.com/in/rtonnessen/" target="_blank" rel="noopener">Rebecca Tonnessen</a>, RDN, at the Hospital for Special Surgery. </p><p><keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">Health</keyword> reasons may also factor into your decision to turn vegan; plant-based diets are associated with a <a href="https://www.health.harvard.edu/staying-healthy/becoming-a-vegetarian" target="_blank" rel="noopener">lower risk</a> of heart disease, cancer, and diabetes. </p><h2>Is a vegan diet healthy? </h2><p>"When following a well-planned vegan diet, benefits include increased fiber intake and decreased saturated fat intake, which is good for digestion, cardiovascular health, and much more," says Tonnessen. </p><p>Veganism can be a healthy diet to follow, however, it's important to make sure you're still making healthy choices and getting the right amount of vitamins and minerals from your food. </p><p>A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742661/" target="_blank" rel="noopener">2019 review</a> of 32 studies found that vegan diets can help improve markers of diabetes and reduce inflammation. According to a <a href="https://pubmed.ncbi.nlm.nih.gov/19279075/" target="_blank" rel="noopener">2009 study</a>, vegan diets can also help with weight loss due to increased fiber intake, in addition to blood pressure and cholesterol levels. </p><p>However, the latter study also found that a vegan diet can lead to deficiencies of nutrients like calcium, vitamins B12 (especially),  vitamin D, protein, omega-3 fatty acids, iron, and zinc. "One <a href="https://www.insider.com/the-potential-risks-of-being-vegan-2019-4" target="_blank" rel="noopener">drawback of a vegan diet</a> is that it can be difficult to meet some nutritional needs," says Tonnessen.</p><h2><strong>Decide how strictly you want to follow the vegan lifestyle</strong></h2><p>Depending on your motivations for turning vegan and how strictly you want to follow the lifestyle, you can choose which foods and products you want to avoid. You can also decide whether you want to switch to a vegan lifestyle all at once, or slowly make the transition and see how it works for you. </p><p>People often choose to <a href="https://www.peta.org/living/food/top-10-reasons-go-vegan-new-year/" target="_blank" rel="noopener">go vegan</a> because it can help prevent the slaughter and suffering of other creatures; veganism is also a more environmentally-friendly lifestyle, since meat production is wasteful and a major cause of pollution. </p><h2>According to the <a href="https://foodinsight.org/basics-of-vegan-diet/" target="_blank" rel="noopener">International Food Information Council</a>, many vegans also avoid other animal products (apart from meat, eggs, and milk), like:</h2><ul><li>Dairy products like butter, cheese, yogurt, ice cream, condensed milk, powdered milk, and ghee</li><li>Honey, which is made by bees</li><li>Gelatin, which is sometimes derived from animal bones and tissues</li><li>Omega-3 acids derived from fish</li><li>Protein powders like whey protein (milk-based), casein protein (milk-based), and albumen protein (egg-based)</li><li><a href="https://familydoctor.org/vegan-diet-how-to-get-the-nutrients-you-need/" target="_blank" rel="noopener">Materials</a> like fur, silk, leather, and wool, which are obtained from animals</li></ul><h2><strong>Look out for B12 deficiency</strong></h2><p>There are very few plant-based sources of vitamin B12. "Plant-based sources of vitamin B12 include nutritional yeast or fortified products; however, supplementation may still be required for this vitamin," says Tonnessen.</p><p>This nutrient is of special concern with veganism, as <a href="https://www.sciencedirect.com/science/article/pii/B9780128039687000435" target="_blank" rel="noopener">60%</a> of people who are vegan may have a vitamin B12 deficiency.</p><p><a href="https://www.insider.com/vitamin-b12-benefits" target="_blank" rel="noopener">Vitamin B12</a> is critical to the production of red blood cells, the functioning of the brain and nervous system, and the health of your hair, nails, and skin. It also plays a role in preventing depression. <a href="https://www.insider.com/b12-foods-vegan" target="_blank" rel="noopener">Symptoms</a> of a deficiency include weakness, fatigue, and constipation.</p><h2><strong>Make sure you're getting enough calcium</strong></h2><p>Since vegan diets eliminate dairy products, which are rich sources of calcium, you may be <a href="https://www.insider.com/calcium-deficiency" target="_blank" rel="noopener">at risk for a calcium deficiency</a> once you go vegan. </p><p>"Eating a variety of dark, leafy greens and nuts can help increase your calcium intake. Fortified products such as orange juice, nut milks, and soy products have calcium added; oftentimes vitamin D will be added as well," says Tonnessen. <a href="https://www.nof.org/patients/treatment/calciumvitamin-d/" target="_blank" rel="noopener">Vitamin D</a> helps your body absorb <a href="https://www.insider.com/calcium-deficiency" target="_blank" rel="noopener">calcium</a>, so it's an equally important nutrient for healthy bones. Without vitamin D, your body is only able to absorb <a href="https://www.health.harvard.edu/womens-health/vitamin-d-and-calcium-supplements-take-them-or-leave-them" target="_blank" rel="noopener">10% to 15%</a> of the calcium from your diet.</p><p>Quick tip: "If calcium is a concern, I would recommend tracking your intake for three days on an app such as MyFitnessPal and increasing intake based on that," says Tonnessen. </p><p>The recommended calcium intake is <a href="https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age" target="_blank" rel="noopener">1,000 milligrams per day</a> for most adults. You might consider taking a <a href="https://www.insider.com/calcium-non-dairy-2018-6" target="_blank" rel="noopener">calcium supplement</a> if you're falling short of your requirement. Be wary of the fact that most calcium supplements contain vitamin D as well. </p><h2><strong>Explore different plant proteins</strong></h2><p><a href="https://www.insider.com/how-to-get-protein-as-a-vegan" target="_blank" rel="noopener">It is possible</a> to meet your protein requirements without traditional sources of protein like meat, seafood, dairy, and eggs. You can try out different protein-rich plant-based foods and get creative. </p> <p>Plant-based proteins are often good sources of fiber, according to Tonnessen, and they are also lower in <a href="https://www.insider.com/what-is-good-fat-vs-bad-fat-fat-in-meat-fish-nuts-2018-4" target="_blank" rel="noopener">saturated fat</a> than animal proteins like beef, pork, skinned poultry, and cheese. Diets rich in saturated fat are <a href="https://medlineplus.gov/ency/patientinstructions/000838.htm" target="_blank" rel="noopener">associated with</a> weight gain and heart disease. </p><h2><strong>Pair plant-based iron with vitamin C</strong></h2><p>To <a href="https://www.insider.com/what-causes-iron-deficiency" target="_blank" rel="noopener">avoid an iron deficiency</a>, Tonnessen says to make sure you're eating plenty of iron-rich foods, like:</p><ul><li>Quinoa</li><li>Lentils</li><li>Pumpkin seeds</li><li>Fortified cereals</li></ul><p>The iron in plants is referred to as non-heme iron, which is <a href="https://www.hsph.harvard.edu/nutritionsource/iron/" target="_blank" rel="noopener">harder for your body to absorb</a> than animal-based iron, which is referred to as heme iron. Your body is able to absorb anywhere between <a href="https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/iron-absorption" target="_blank" rel="noopener">15% to 35%</a> of the heme iron you eat, but only <a href="https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/iron-absorption" target="_blank" rel="noopener">2% to 20%</a> of the non-heme iron you consume.</p><p>However, you can increase absorption of non-heme iron with a simple trick, according to Tonnessen: Eating plant-based iron with foods rich in Vitamin C, like bell peppers or oranges.  Vitamin C will help you absorb iron. For example, you can make a warm quinoa salad with roasted bell peppers, or a leafy green salad garnished with orange slices. </p><h2><strong>Consult a nutritionist</strong></h2><p>Other <a href="https://familydoctor.org/vegan-diet-how-to-get-the-nutrients-you-need/" target="_blank" rel="noopener">nutrients of concern</a> on a vegan diet may be omega-3 fatty acids and zinc. <a href="https://www.insider.com/omega-3-benefits" target="_blank" rel="noopener">Omega-3</a> can be found in some plant-based foods like walnuts, flax seeds and chia seeds. Chia seeds also contain <a href="https://www.insider.com/what-is-zinc-good-for" target="_blank" rel="noopener">zinc</a>; this mineral is also added to fortified breakfast cereals. </p><p>Talking to a nutritionist before you go vegan can help you assess your nutritional requirements, structure your daily diet to make sure you're meeting all your needs, and determine which supplements you need. </p><h2><strong>Expect some initial discomfort </strong></h2><p>Changing your regular diet - whether it's for better or worse - may come with some gastrointestinal discomfort as your digestive tract gets used to the new menu.</p><p>In particular, vegans generally eat <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" rel="noopener">more fiber</a>, which can be more taxing on digestion since our bodies don't have the enzymes to break down a excess of fiber. This may cause temporary discomfort in the form of gas, bloating, and cramping. Increasing your fiber intake gradually can help your body adjust to the changes along with drinking more fluids. </p><p>In the long run, increased fiber intake is in fact associated with healthier gut bacteria, so you can expect a healthier <a href="https://www.insider.com/what-happens-to-your-body-brain-when-you-go-vegan-10-2019#your-gut-microbiome-will-likely-improve-1" target="_blank" rel="noopener">gut microbiome</a> over time, as you commit to a vegan diet with more fruits, vegetables, and whole grains. </p><h2><strong>Know that whether you lose weight will depend on your choices</strong></h2><p>Going vegan can help you lose weight; a small <a href="https://pubmed.ncbi.nlm.nih.gov/25592014/" target="_blank" rel="noopener">2015 study</a> assigned 62 participants to different diets, including vegan, vegetarian, and omnivorous diets for a period of six months. The group following the vegan diet lost more weight (around 7.5% of their body weight) than any of the other groups, and also consumed the least saturated fat. </p><p>However, whether you actually lose weight or not can <a href="https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/vegetarian-diet/faq-20058298" target="_blank" rel="noopener">depend on your choices</a>; you can gain weight on a vegan diet too, if your portion sizes are too large or if your diet involves a lot of processed or high-calorie foods, like desserts, fried foods, sweetened drinks, processed vegan meats and cheeses, and unhealthy snacks. Eating lots of chips, crackers, and cookies can lead to weight gain no matter which diet you follow.</p><h2>If you're going to be visiting friends or family who are not vegan, it may be a good idea to:</h2><ul><li>Inform them of your dietary preferences before you go.</li><li>Discuss the menu and see whether they are able to offer a vegan option for some dishes, like making some beans for you as a substitute for meat in tacos, for example.</li><li>Carry some vegan food you can eat, in case they're unable to accommodate your preferences - this could also be an opportunity to introduce them to vegan food.</li></ul><h2><strong style="color: #000000;">Get used to scanning food labels</strong></h2><p>Many processed foods contain egg, milk, or milk products like whey, according to a <a href="https://pubmed.ncbi.nlm.nih.gov/28221935/" target="_blank" rel="noopener">2016 study</a>, so you may have to scan grocery labels to determine whether a food is vegan. </p><p>A plus is that many companies make it a point to label vegan foods appropriately, like vegan cheese for example, so that can make shopping easier for you. Many foods are also marked with the "Certified Vegan" logo, which can make it easier for you to identify them. </p><p>If a food is not labeled, you can check the ingredient list to determine whether it's vegan or not. These are some <a href="https://www.peta.org/living/food/animal-ingredients-list/" target="_blank" rel="noopener">animal-based ingredients</a> to watch out for:</p><table style="border-collapse: collapse; width: 100%;" border="1"><tbody><tr><td style="width: 50%;"><strong>Ingredient</strong></td><td style="width: 50%;"><strong>What it is</strong></td></tr><tr><td style="width: 50%;"><p><strong>Shellac</strong><br /><strong>Also known as: Resinous glaze, E904</strong></p></td><td style="width: 50%;">A substance excreted by the lac insect</td></tr><tr><td style="width: 50%;"><p><strong>Carmine </strong></p><p><strong>Also known as: E120</strong></p></td><td style="width: 50%;">A red pigment obtained by killing cochineal beetles</td></tr><tr><td style="width: 50%;"><p><strong>Lanolin</strong></p><p><strong>Also known as: E913</strong></p></td><td style="width: 50%;">A substance secreted by sheep, obtained from sheep wool</td></tr><tr><td style="width: 50%;">Rennet</td><td style="width: 50%;">The stomach of a calf</td></tr><tr><td style="width: 50%;">Lactose/Dextrose</td><td style="width: 50%;">Sugars found in animal milk</td></tr><tr><td style="width: 50%;">Lard/Tallow</td><td style="width: 50%;"><p>Animal fat</p></td></tr></tbody></table><h2><strong>Understand that vegan food isn't automatically healthy </strong></h2><p>Even if your goal isn't necessarily weight loss, it's important to note that vegan food doesn't automatically mean healthy food.  </p> <p>"Sometimes people think anything labeled vegan, including processed foods, is healthy. Vegan cookies are still cookies with high sugar and fat content, so it's important to monitor this intake. If you're thinking of going vegan, focus on increasing your intake of whole foods instead of processed vegan snacks," says Tonnessen. </p><h2>Some vegan snacks that are healthy include:</h2><ul><li>Assorted nuts, seeds, and dried fruits</li><li>Hummus with carrots, or other veggies</li><li>Nut butter with fruits or veggies</li><li>Guacamole with baked whole-grain vegan bread </li></ul><h2><strong>Get creative when you eat out</strong></h2><p>Being vegan doesn't have to mean you can't eat out. Here are some simple tips that Tonnessen recommends when eating out:</p><ul><li>Look for vegan options on the menu.</li><li>Make sure the dish you're ordering was not cooked in butter or chicken stock.</li><li>Order a few sides, if you're at a restaurant with limited options, as side dishes can often be prepared vegan.</li></ul><p>Indian, Chinese, and Thai cuisines typically feature a lot of vegan options, according to <a href="https://www.health.harvard.edu/staying-healthy/is-a-vegetarian-or-vegan-diet-for-you" target="_blank" rel="noopener">Harvard Medical School</a>, so you can opt for those restaurants when you eat out.</p><p>Vegan and plant-based diets are gaining popularity so see if there are any vegan designated restaurants in your area for a new dining experience.</p><h2><strong>Enjoy vegan versions of your favorite foods</strong></h2><p>The <a href="https://www.internationalvegan.org/nutrition/?gclid=Cj0KCQiAx9mABhD0ARIsAEfpavRc3FDWxnQHyNzTJfGbhD084d4UGnFsHfTJ33ROblf5meN2kCYhnQAaAvWPEALw_wcB" target="_blank" rel="noopener">International Vegan Association</a> says that <a href="https://www.insider.com/24-vegan-foods-to-try-2019-10" target="_blank" rel="noopener">vegan foods</a> include salads, soups, stews, casseroles, and stir-fries. The only difference is that they're made with plant-based ingredients. </p> <p>In fact, many traditional favorites like burgers, pizza, lasagna, tacos, burritos, sandwiches, pancakes, and desserts can also be made with <a href="https://www.insider.com/best-vegan-recipe-ingredients-2018-7" target="_blank" rel="noopener">vegan ingredients</a>. So, even though going vegan does involve changes to your lifestyle, it doesn't mean you can't enjoy some of your favorite foods. </p><h2><strong>Insider's takeaway</strong></h2><p>Many people opt for the vegan lifestyle for <a href="https://www.vrg.org/nutshell/vegan.htm" target="_blank" rel="noopener">ethical and environmental reasons</a>, to avoid harming animals and help prevent climate change. Others decide to go vegan for health reasons, or because they simply don't enjoy meat.</p><p>A vegan diet is associated with <a href="https://wa.kaiserpermanente.org/kbase/topic.jhtml?docId=abq2485" target="_blank" rel="noopener">health benefits</a> like lower cholesterol and blood pressure, better heart health, and a reduced risk of cancer and diabetes.</p><p>However, it can be harder to obtain certain <a href="https://www.rush.edu/news/health-benefits-vegan-diet" target="_blank" rel="noopener">nutrients</a> on a vegan diet, so you need to plan accordingly, to make sure you incorporate them into your diet. "With proper planning and education, a well-balanced vegan diet can work for anyone" says Tonnessen.</p><a data-type="5e1ce2f13ac0c93cf97458de">Does intermittent fasting work? Research doesn't have a definite answer for its long-term effects</a><a data-type="5e3af91e2edcb0002f094633">What is a vegan diet? A guide for getting enough nutrients</a><a data-type="5e0b83e0954bda484544cc23">Why the Mediterranean diet is touted as one of the best by dietitians</a><a data-type="5e3d73d8df2f660efc006395">What is the difference between veganism and vegetarianism? The health benefits and downsides of each</a>

14 things to keep in mind if you're going vegan

<p><div class="KonaFilter image-container float_right"><div class="image"><p class="source"><span><a href="http://www.flickr.com/photos/radargeek/6610516021/in/photostream/">Flickr/radargeek</a></span></p></div><p></p></div>People often think they only need to stop eating and wearing animals to go vegan.</p>
<p>But many surprising foods and items contain byproducts you'd never imagine.</p>
<p>We listed 13 of the most shocking ones below.</p>
<h3>1. Beer</h3>
<p><a href="http://www.businessinsider.com/guinness-fish-bladder-isinglass-2013-3">Guinness contains Isinglass</a>, a chemical found in fish bladders. Isinglass gathers stray yeast cells during the fermenting process and solidifies them into them a mass, which floats to the bottom of the barrel for removal.</p>
<h3>2. Perfume</h3>
<p>Some scents, especially those that smell like vanilla, list <a href="http://www.businessinsider.com/castoreum-used-in-food-and-perfume-2013-10">castoreum</a> as an ingredient. Castoreum comes from beavers' castor sacs - a gland located between the animal's pelvis and the base of its tail.</p>
<p>Also used as a flavor, "<a href="http://books.google.com/books?id=A8OyTzGGJhYC&amp;pg=PA277&amp;lpg=PA277&amp;dq=castoreum+food+ingredients&amp;source=bl&amp;ots=YeByZKDtcL&amp;sig=hSfcnSCnX9LkQ7PBprj7zFg0004&amp;hl=en&amp;ei=Ca7HTNu5I42-sQOfkqnSDQ&amp;sa=X&amp;oi=book_result&amp;ct=result&amp;resnum=7&amp;ved=0CDMQ6AEwBg#v=onepage&amp;q&amp;f=false">Fernelli's Handbook of Flavor Ingredients</a>" lists the byproduct as an ingredient in frozen dairy, gelatins, puddings, and nonalcoholic beverages.</p>
<h3>3. Plastic bags</h3>
<p>Many plastics, like commercial shopping bags, contain chemicals often referred to as "<a href="http://www.genengnews.com/gen-articles/animal-derived-agents-in-disposable-systems/1090/">slip agents</a>" derived from the stearic acid in animal fat. They essentially prevent the polymers from sticking to metals during manufacturing and clinging to each other afterward. Some bike tires also contain these elements.</p>
<h3>4. Downy</h3>
<p><span style="color: #222222; font-size: 15px; line-height: 1.5em;">Downy, the detergent endorsed by the snuggly child, contains <a href="http://www.wired.com/science/discoveries/magazine/16-12/st_whatsinside">d</a></span><span style="color: #222222; font-size: 15px; line-height: 1.5em;"><a href="http://www.wired.com/science/discoveries/magazine/16-12/st_whatsinside">ihydrogenated tallow dimethyl ammonium chloride</a> - or a derivative of rendered cattle, sheep, and horse fat mixed with ammonium. This process creates a quaternary ammonium compound, or a quat, which basically coats your clothes in lipids, making them feel soft.</span></p>
<h3>5. Sugar</h3>
<p><span style="color: #222222; font-size: 15px; line-height: 1.5em;">The refining processes for both white and brown sugar often use <a href="http://www.peta.org/about-peta/faq/are-animal-ingredients-included-in-white-sugar/">bone char</a>, a granular material from animal ashes. It gives sugar its white color.</span></p>
<h3>6. Condoms</h3>
<p>Traditionally, condom production has included the addition of casein, a protein found in animal milk, which acts as a lubricant. Some brands, like <a href="https://www.glydeamerica.com/the-glyde-difference/">GLYDE</a>, however, have gone vegan.</p>
<h3>7. Nail polish</h3>
<p>Shimmery cosmetics, like nail polish or lipstick, contain <a href="http://www.peta.org/living/beauty/animal-ingredients-list/">guanine</a> (sometimes listed as "pearl essence"), one of the four base components of RNA and DNA. Companies obtain it from fish (notably, herring) scales.</p>
<h3>8. Crayons</h3>
<p>As part of the rendering industry, which disposes of otherwise unused animal waste, the creation of crayons often includes animal fat, according to a <a href="http://www.naturalnews.com/025130_food_animals_Congress.html#">2004 Congressional report</a>.</p>
<p>Paraffin is the main ingredient in the <a href="http://www.crayola.com/faq/science/can-you-provide-information-about-crayons-for-a-science-fair-project/">most popular crayons</a>, but not many would expect mammalian byproducts in children's art supplies.</p>
<h3>9. Cake mixes</h3>
<p>Cake mixes sometimes contain beef fat, according to <a href="http://www.cakemixdoctor.com/">Ann Byrn's</a> book, <a href="http://books.google.com/books?id=DtS4H-32kGkC&amp;pg=PA4&amp;lpg=PA4&amp;dq=cake+mix+%2B+beef+fat&amp;source=bl&amp;ots=DQjXtFZodT&amp;sig=AOt0uFAAK4F9q9BwVzmmcE3dwpI&amp;hl=en&amp;sa=X&amp;ei=qBkrU_auGK6u0AGfz4CoCA&amp;ved=0CCwQ6AEwAQ#v=onepage&amp;q=beef%20fat&amp;f=false">The Cake Mix Doctor</a>. Many call for oil or shortening while others just add dehydrated versions of these to minimize the additional ingredients required. Hostess, a confectionery company which recently went under new management, also puts beef fat in their <a href="http://www.shopwell.com/hostess-cupcakes-golden/desserts/p/4500060476">famous cupcakes</a>.</p>
<h3>10. Red candy</h3>
<p>Red cochineal beetles, when dried and crushed, produce a powder called <a href="http://www.livescience.com/9251-foods-beetles.html">carmine</a>, used as an all-encompassing dye in red foods like candy, ice cream, and yogurt. Though it previously slipped under the radar as "artificial coloring," the FDA has required manufacturers to explicitly list carmine on food labels since early 2011.</p>
<p><a href="http://www.vrg.org/blog/2010/11/30/q-a-on-shellac/">Edible shellac</a>, also known as confectioner's glaze, coats most hard, shiny candy, with the notable exception of M&amp;Ms. It's made from the excretions of female lac bugs (Kerria lacca).</p>
<h3>11. Some orange juice</h3>
<p>Many companies now supplement orange juice with <a href="http://www.nytimes.com/2008/09/17/dining/17nutrients.html?pagewanted=all&amp;_r=0">Omega-3 fatty acids</a>, found in fish. Such ingredients are broadly defined as "neutraceuticals," or food-derived additives that are meant to increase consumer health.</p>
<h3>12. Bagels</h3>
<p><a href="http://www.vrg.org/blog/2011/03/09/l-cysteine-in-bread-products-still-mostly-sourced-from-human-hair-duck-feathers-hog-hair/">L-cysteine</a>, a chemical in bread products, is made from mostly bird feathers, with some human and hog hair mixed in. While companies can make synthetic L-cys (for short), it's an expensive process. Most of the industrially used chemical is extracted from animals and used in products like bagels and Lunchables, according to <a href="http://www.motherjones.com/blue-marble/2010/03/human-hair-additive-your-food">Mother Jones</a>.</p>
<h3>13. Cigarettes</h3>
<p>Hemoglobin derived from <a href="http://sydney.edu.au/news/84.html?newsstoryid=4708">pig's blood</a> is - or <a href="http://skepticalvegan.com/2012/06/19/pigs-blood-in-cigarettes/" target="_blank">at least once was</a> - included in some cigarette filters.</p>

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