In this article, we explain the importance of quality control in the food industry for ensuring the quality and safety of products. We also explain the difference between quality control and quality assurance within a food quality management system. Finally, we offer some examples of how you can implement quality control in your food manufacturing business.

What is Quality Control in the Food Industry?

Quality control is a process used in manufacturing industries, including the food industry, to ensure products consistently meet the necessary quality and regulatory standards to make them safe for consumers. A food product’s quality typically refers to its sensory attributes, including its appearance, taste, texture and aromas, as well as its nutritional content.

Quality control in the food industry involves testing and measuring food products throughout the production process. This is to ensure that they are meeting set specifications and do not deviate from these specifications. Specifications can relate to a product’s safety, nutritional value and sensory qualities. If products do deviate, this is considered a defect and would need to be corrected. The product may be removed or quarantined from production, before it can reach consumers. 

Once problems are identified in the production process, steps can then be taken to identify why they occurred. Corrective actions can then be implemented to prevent them from reoccurring.

In the food manufacturing industry, quality control identifies risks in food products relating to their quality and/or safety. Even one food safety incident has the potential to cause permanent harm to a manufacturer’s reputation. Having effective quality control procedures in place to reduce the risk of contamination and other safety hazards will protect consumers. This will increase their trust and loyalty and reduce the risk of legal consequences. 

Quality control is a reactive process, meaning it aims to correct defects that have already occurred. However, by identifying why defects occur, organisations can take proactive steps by implementing actions to prevent these problems from reoccurring. 

Looking for a Course?

Root cause analysis is a form of reactive quality control. It identifies the root causes of product quality and/or safety issues so that actions can be implemented to eliminate or manage them, preventing those problems from reoccurring. Our Root Cause Analysis course teaches you how to perform a number of root cause analysis techniques as part of an incident investigation in the food manufacturing industry.

It is important to have quality control checks at the end of a production process. These will determine if the finished product has any defects that would make it unsuitable for consumers. However, it is also possible, and indeed preferable, to pick up on quality problems earlier on in the process. 

Implementing quality control points throughout production allows manufacturers to identify non-conforming products more quickly. This reduces unnecessary costs from producing faulty products to completion. 

There are a number of essential components that make up quality control for a food manufacturer. These include: 

• Inspection – this involves examining raw materials, finished products and processes to identify any deviations from established quality standards. 
• Testing – this involves conducting tests and measurements to assess various elements of products to determine quality. 
• Statistical Process Control (SPC) – statistical techniques can be used to monitor production processes, ensuring they stay within expected quality standards. 
• Corrective action – after identifying defects, this involves implementing actions to manage or eliminate them, preventing their reoccurrence. 
• Documentation and records – it’s important to keep records of your inspections, testing and corrective actions as this can help during future investigations and shows due diligence.
• Training – employees must be trained to uphold the necessary quality standards. 
• Continuous improvement – an effective quality control process should result in continuous improvement within a business.

Quality Control vs Quality Assurance

While quality control is one part of a food quality management system, quality assurance is another. 

Quality control is a reactive quality management process that identifies and manages existing product defects. Quality assurance, on the other hand, is proactive. It involves implementing processes and equipment to prevent food products from becoming defective in the first place. 

It ensures that production procedures are decided, prior to manufacturing, that will ensure products meet their required quality standards. It involves reviewing production to ensure these procedures are followed and these standards are actually met. 

Quality control also ensure that a finished product complies with its label, according to specifications and regulatory requirements. For example, if a product’s label says that it is ‘sugar-free’, quality assurance would ensure that the product contains zero sugar or so little sugar that it is unlikely to affect the body. 

Food manufacturers should have both quality control and quality assurance processes in place, as part of a quality management system. This will best ensure that food quality standards are consistently met by ensuring that problems are prevented before they occur, or identified and managed to prevent them from reoccurring. 

What is the Importance of Quality Control in Manufacturing?

Quality control in the food industry helps to ensure that all products within a batch are consistent with one another and that their quality is consistently high. 

This is particularly important in the food manufacturing industry where food quality can affect its safety for consumption. If unsafe food – for example contaminated or falsely labelled food – is distributed to consumers, this could result in a public health incident. Take, for example, the horsemeat scandal, which threw the vulnerability of supply chains in the food industry into the headlines and the public eye. 

This could have significant legal, reputational and ultimately financial repercussions for an organisation and can result in a loss of consumer trust that would be difficult to regain. 

It is therefore essential that food manufacturers have quality control procedures in place throughout the production process to ensure food quality and/or safety problems are picked up before products are distributed to consumers. 

Having a robust quality control system in place as a food manufacturer can lead to improvements in the following areas: 

• Consumer safety – quality control allows for the identification of safety defects in food products, such as chemical, physical or microbial contamination, including allergens. Were these to be missed, this could harm public safety and have severe reputational and legal consequences for the manufacturer. 
• Consumer confidence – quality control ensures that the materials and processes used to create products are consistent. This helps to ensure that products in the same batch are consistent every time, regardless of who produces them. When a product is consistently safe and high-quality, this builds consumer trust, loyalty to the brand and positive word-of-mouth, ultimately boosting sales. 
• Compliance – having quality control measures in place ensures that products conform with regulatory requirements and food safety standards. This protects manufacturers from the legal consequences of providing unsafe food to consumers. 

When a finished product does not meet the specifications on its label, this is called food fraud. Committing food fraud is against the law. Quality control can prevent food fraud by ensuring that a product’s ingredients and processes match what is on its label. You can learn more about food fraud and the impact it can have on a food manufacturer in our article, What is Food Authenticity?

• Production costs – being able to catch food safety or quality issues during the production process reduces the time and money wanted on producing a defective product to completion. It also reduces the costs of product recalls and refunds from defective products as well as any costs resulting from legal action.
• Continuous improvement – by constantly monitoring the production process, implementing feedback and making changes to improve quality and safety wherever necessary, manufacturers can build a culture of continuous improvement. Creating more streamlined processes can result in increased productivity and efficiency. 
• Employee engagement – along with the culture of continuous improvement, taking pride in the quality and safety of your products can increase your employees’ pride in those products and their workplace. This can increase work ethic and morale. 

Examples of Quality Control in the Food Industry

As previously mentioned, quality control is a set of checks that should be implemented throughout the production process, from sourcing raw materials to the final check of the finished product. The more checks you do, the more likely you are to identify food safety and quality issues quickly. 

Some examples of areas where quality control procedures should be implemented during the food manufacturing process are listed below. 

Ingredient Specifications

The quality of ingredients used in a food product will determine the finished product’s overall quality. Ingredient specifications are written documents that provide information about a specific ingredient used in a product. They ensure that every ingredient provided by a supplier is high quality. 

Ingredient specifications should include: 

• The name of the ingredient. 
• The source of the ingredient. 
• A description of the product, including its physical and chemical composition.
• Delivery and storage requirements.
• Any restrictions on the use of the ingredient, including its shelf-life. 

If you’d like to find out more about how to create an ingredients list, you can read our article, here. 

Approved Supplier List

This is a list of suppliers who have been approved to provide ingredients or other raw materials to a food manufacturer. Approved suppliers generally offer high-quality materials that consistently meet regulatory requirements. Having an approved supplier list helps to ensure that the materials sourced for production are always high-quality, increasing the likelihood that the finished product will be, also. 

An approved supplier list should include: 

• The supplier’s name.
• The ingredient name. 
• The supplier’s contact details. 
• The ingredient code. 

To learn more about what it means to be a reputable food supplier, check out our article ‘How to Choose a Reputable Food Supplier’.

Incoming Goods Inspection

This involves inspecting raw materials after they arrive at the manufacturing site and comparing them against the ingredient specifications. This inspection involves testing various properties of the ingredient, including its appearance, pH level and more. 

If an ingredient does not meet the specifications, it should be quarantined and returned to the supplier. In this case, the supplier may need to be removed from the approved supplier list.

Product Formulation

Once the raw materials are approved, the product can be formulated. This involves establishing a set of production instructions and ingredients for manufacturing each product. These must then be monitored to ensure they are complied with. 

This should include: 

• Product name. 
• Ingredient list. 
• Ingredient percentage formula.
• Product weight. 
• Batch size. 
• Process time. 

Having these instructions in place helps to ensure that those involved in production always follow the same process. This should, in turn, produce the same product every time, ensuring consistently high quality. 

Manufacturing Procedures

These are instructions for exactly how to manufacture food products. They help to ensure foods are produced to a consistently high-standard, no matter who is producing them. 

These instructions should include: 

• How to transport and store ingredients and final products. 
• The environmental requirements for the facility, such as temperature. 
• The specific sequence for adding ingredients. 
• Techniques for combining ingredients. 
• Tool and equipment specifications and settings. 
• Details of each member of the production team and their role. 
• Quality control checks for the whole production process.

Label Specifications

Product labels allow consumers to make informed decisions about the food products they buy and consume. Food labels should accurately reflect what is inside the packaging, including ingredients, nutritional value, handling and storing instructions and allergen information. Quality control involves checking the finished product’s label to ensure that it accurately reflects the product within. 

You can find out more about the regulations concerning product labelling in Britain at our article, here. 

In-Process Records

In-process records are documents used to track the production process to identify and manage any safety and/or quality problems that could occur during it. This helps to ensure that the final product consistently meets its specifications. 

At any stage during the production process, where it is identified that a hazard could occur that impacts food safety and/or quality, controls must be implemented to manage or eliminate them. These are known as Critical Control Points (CCP). 

Identifying problems during the production process, rather than at the end, can mean less time is wasted producing a defective product to completion. Additionally, being able to identify when a problem occurred in the production process will make it easier to identify the root cause of that problem during a root cause analysis. This can then be managed or eliminated to prevent the problem from reoccurring. 

In-process records will vary depending on an organisation’s specific facilities, production processes, environment and equipment. 

There are a number of factors that must be documented as part of in-process records, including: 

• Batch size. 
• Processing time. 
• Incoming and outgoing product weight.
• Appearance of product.
• Product pH level. 
• Product moisture content. 
• Product temperature. 

Want to Learn More?

Internal auditing is a form of proactive quality control that will help to ensure that food quality and safety standards are being met and maintained throughout the production process. Our Introduction to Internal Auditing and Management Training course teaches food manufacturers how to identify areas that require internal audit and to implement effective auditing procedures.

Product Standards

These outline the accepted limits for a product, set by the manufacturer, on a number of sensory qualities, including weight, size, shape, colour, scent, texture and taste. They are a very specific description of what the final product should be like.

Recall Procedures

Food manufacturers must have a food recall procedure in place in the event of a serious product defect being identified after distribution. Should this happen, it is vital that consumers are protected from further harm. Even if this means a financial loss for the organisation, the reputational impact of a badly-handled public health situation is far more costly. 

To ensure that a food product recall can be effectively implemented when necessary, manufacturers must have detailed traceability records in place. This will allow you to quickly and correctly identify what products may be affected and need to be recalled during a food safety and/or quality incident, thereby limiting exposure to affected products and possible harm to consumers. 

Quality control is a critical process for ensuring food safety and quality. It is not just a single check over your finished product, but a series of checks performed throughout production, starting from the acquisition of ingredients and ending with assessing the final product. This continual process ensures that any safety or quality issues that arise are identified and managed as quickly as possible, ensuring the consistent safety and quality of your food products. 

Further Resources:

• Promoting a Food Safety Culture: Free Assessment Guide
• Food Supply Chain: Importance and Management Strategies

The post How to Improve Quality Control in the Food Industry appeared first on The Hub | High Speed Training.

In this article, we’ll explore what food authenticity is and the significant role it plays in the food industry. By understanding what constitutes authentic food, manufacturers can proactively safeguard their brands and maintain consumers’ trust. This, coupled with strategies to integrate and promote food authenticity in your workplace, will give you the tools you need to confidently navigate the market by ensuring your produce is safe and compliant.

What Does Food Authenticity Mean?

Food authenticity is a fundamental pillar in the food industry. It refers to the true nature of a food product and its compliance with its declared information. Food is considered ‘authentic’ when its composition accurately aligns with the information outlined on the label.

The concept of food authenticity isn’t new. However, recent attention has been drawn to it, fueled partly by events like the horsemeat scandal, which highlighted the urgency of ensuring that what’s on the label is inside the product. This has ignited a renewed focus on the authenticity of our food.

To learn more about the response to the horsemeat scandal and its impact on food authenticity, check out our article What Did We Learn from the Horsemeat Scandal and Should We Still Be Worried?

Ensuring food authenticity involves a strict verification process to verify that the food product or ingredient is genuine, meaning it is in line with its labelling and has not been altered from its original condition. Understanding this process is crucial for manufacturers to uphold the authenticity of their offerings in an industry where consumer trust is now more essential than ever.

Why is Food Authenticity Important?

Food authenticity has become a key element for both manufacturers and consumers over time, playing a pivotal role in upholding consumer trust and ensuring the integrity of products by reducing the risk of food fraud.

The Food Standards Agency defines food fraud as “when food is deliberately placed on the market for financial gain, with the intention of deceiving consumers or customers”. By aligning the product consumers receive with their expected purchase, consumers are assured that what’s on the label is precisely what’s inside the packaging. In this way, food authenticity protects against the risk of food fraud.

This assurance is fundamental for establishing and maintaining consumers’ confidence in products and their manufacturers, which is vital for staying ahead in the competitive food industry.

Crucially, food authenticity is linked with both food safety and quality. This trinity of authenticity, safety, and quality forms a framework that announces a manufacturer’s commitment to delivering products that both meet and exceed customer expectations.

The accountability of battling food fraud rests on organisations within the food industry and requires a strategic approach. If you suspect that a food fraud incident has occurred in your business, you must take steps to identify why it has happened and implement actions to prevent it from reoccurring. The most effective way to achieve this is by performing a root cause analysis investigation.

Performing a root cause analysis will help manage the immediate issue and implement future prevention measures. This cyclical process ensures that the commitment to food authenticity remains unwavering, fostering a culture of due diligence and responsibility within the food manufacturing industry.

Need a Course?

Our Root Cause Analysis course teaches you how to perform a root cause analysis investigation for food safety and quality incidents in your workplace. This will allow you to uncover the root causes of problems and implement lasting action plans to prevent them from reoccurring.

How to Ensure the Authenticity of Food

Ensuring the authenticity of food requires a multifaceted approach. Consumers are more conscious of food authenticity than ever, with many consumers going out of their way to stay informed about sourcing and production practices. It is becoming increasingly common for consumers to solely seek out reputable brands and authentic products.

For organisations looking to ensure the authenticity of their food, stay ahead in the market and build and maintain customer loyalty, it is important to:

• Implement robust testing protocols, conduct regular audits and utilise advanced analytical techniques, such as DNA testing, spectroscopy, and chromatography, which can authenticate ingredients and identify anomalies. 
• Collaborate with accredited laboratories and stay on top of evolving testing methodologies to ensure the authenticity verification process remains rigorous and up-to-date.
• Strive to achieve transparency. Advancements in technology, such as QR codes, offer consumers the ability to trace the journey of their food from farm to table.

These commitments safeguard against food fraud and demonstrate a proactive commitment to delivering genuine, quality products to consumers.

Food authenticity plays a pivotal role in preventing fraud and building trust. You should now be more aware of the significance of authenticity and important strategies like testing and transparency to ensure genuine food products.

Further Reading:

• Guidance on Food Additives Legislation for the UK and EU
• Vegan Food Production: Guidance on Manufacturing Practices
• Promoting a Food Safety Culture: Free Assessment Guide
• Root Cause Analysis Course

The post What is Food Authenticity? appeared first on The Hub | High Speed Training.

Although the term ‘vegan’ is relatively new and was defined as late as the 1940s, the popularity of this lifestyle has significantly grown in recent years. The number of people following a vegan diet has seen an increase of 300% between 2006 and 2018. Presently, it is estimated that between 2-3% of the UK population follows a vegan lifestyle. Interestingly it’s not just vegans who purchase vegan products. Research suggests that 1 in 5 UK shoppers buy food labelled as vegan or plant-based at least once a week.

The general perception of vegan food is that it does not contain any animal-derived ingredients such as eggs and milk, that are also allergens. However, despite its increasing popularity there is still no legal definition for vegan food. Consequently, products labelled as vegan can still contain ingredients derived from animals.

High Speed Training is a leading online course provider, recognised for its training on food safety and allergen awareness. This report aims to shed light on perceptions regarding what should or should not be included in vegan food and to understand the level of confidence in existing food testing methods. Additionally it aims to raise awareness about the absence of a definition for vegan food and how this could potentially pose risks to people with food allergies due to widespread misunderstanding.

Overview of YouGov Survey

Conducted in January 2024 the YouGov survey, commissioned by High Speed Training, provides insights into opinions and misconceptions surrounding vegan food and its relation to food allergies. This survey plays a role in our report as we explore the need for a clear legal definition of vegan food.

The survey involved 2,187 participants from demographics across the United Kingdom. The participant breakdown was diverse consisting of 48% male and 52% female respondents spanning the following age groups.

• 11% aged 18-24 years
• 16% aged 25-34 years
• 18% aged 35-44 years
• 17% aged 45-54 years
• 38% aged 55+ years

The first question of our survey asked participants whether they identified as vegan and if they had any allergies to milk, eggs, fish, crustaceans or molluscs. This question plays an important role in understanding the number of people who might be at risk due to misconceptions about allergens in vegan food.

In question two we explored each participant’s understanding of what they believe qualifies as vegan food and whether they expected animal-derived ingredients such as milk, eggs, fish, crustaceans or molluscs to be present in vegan food. The responses to this question help paint a picture of how the UK population comprehends the allergy risks associated with vegan food due to the absence of a legal definition.

The third question assessed confidence in methods used for testing food. People’s answers provided insights into their level of trust regarding whether the food they consume matches its description. Finally, the fourth question directly asked participants if they believed having a definition for vegan food was necessary. This question is crucial for our report because it reflects the public’s opinion on establishing a definition of vegan food.

In general, the data from our YouGov survey provides insights into how the public perceives and understands vegan food and its relationship with food allergies. The findings will contribute to our report on the necessity of having a definition for vegan food and improved testing in the food supply chain.

Analysis of Survey Results

Public Perception of Vegan Food

Based on our YouGov survey results 72% of all participants believe that vegan food does not contain any ingredients derived from animals, making it safe for individuals with allergies to allergens such as milk, eggs, fish, crustaceans or molluscs. This belief was consistent across groups including vegans, non-vegans and people with food allergies. Focusing specifically on participants with food allergies, the percentage increased to 75% indicating that they also perceive vegan food as safe for consumption if you are allergic to animal-derived allergens, which is concerning to see. Looking just at the responses from vegans (with and without allergies) there is a better understanding but still a high number, 64%, believe that vegan food would not contain ingredients derived from animals.

Survey participants were asked. Which ONE, if any, of the following statements do you agree with?

• Vegan food can contain animal-derived ingredients (such as milk, eggs, fish, crustaceans or molluscs) and may be unsafe for people who are allergic to those ingredients.
• Vegan food does not contain animal-derived ingredients (such as milk, eggs, fish, crustaceans or molluscs) and is safe for people who are allergic to those ingredients.
• Don’t know.

Only 8% (about 1 in 12 people) of all survey participants recognised the potential risk of allergen contamination in vegan food. Among vegans (with and without allergies), this awareness was higher at 33% indicating some level of understanding within the vegan community. However, it is surprising that just one out of three vegans are aware.

These responses highlight a concerning misconception. While the term ‘vegan’ generally implies that products do not contain ingredients sourced from animals, the reality of food manufacturing processes can lead to the presence of allergens in vegan products. For instance, cross-contamination or shared production facilities can potentially result in trace amounts of milk, eggs, fish, crustaceans or molluscs being found in vegan foods.

This lack of awareness has implications. For the consumer, it may lead to misguided choices, particularly for those who seek to avoid animal products due to ethical or environmental reasons. Moreover, it poses potential risks for individuals with allergies who might consume products that are vegan believing they do not contain allergens like milk, fish, crustaceans or molluscs.

Confidence in Food Testing

Considering the serious questions raised about food testing and labelling, our YouGov survey asked the UK public about their confidence in current food testing methods that are there to ensure the food we eat is as described.

Survey participants were asked. In general, to what extent, are you confident in current food testing methods to ensure the food you eat is as described?

• Very confident.
• Somewhat confident.
• Not very confident.
• Not at all confident.
• Don’t know.

Based on the findings of our survey it is evident that there is a mix of confidence among the public. In general, 70% of the participants expressed some level of confidence with 12% being ‘Very confident’ and 58% ‘Somewhat confident’ in the testing methods. However, when it comes to individuals with food allergies this confidence drops to 64%, and those not confident in food testing methods increases from 20% for everyone to 29% for those with allergies.

These results indicate that while a majority still have trust in the existing food testing systems it is understandable that people with allergies are cautiously sceptical.

Need for Legal Definition

A majority, 75% or three out of four survey participants, agree that having a legal definition for vegan food is crucial. This definition would clarify that vegan foods should not contain animal-derived ingredients such as eggs, milk, fish, crustaceans or molluscs. Interestingly, when looking only at survey responses from vegans the majority increases from 75% to 87%, which shows that the vegan community would welcome the introduction of a legal definition for vegan food.

Survey participants were asked. To what extent do you agree or disagree with the following statement?
“A legal definition is needed to clarify that the food labelled as vegan must not contain animal-derived ingredients such as milk, fish, crustaceans or molluscs”

• Strongly agree.
• Tend to agree.
• Neither agree nor disagree.
• Tend to disagree.
• Strongly disagree.
• Don’t know.

The absence of such a definition currently poses potential risks for individuals with allergies who might mistakenly assume that vegan foods are allergen-free. Furthermore, a clear legal definition would assist consumers in finding products that match their values and contribute to environmental sustainability.

By establishing a definition for vegan food, we can ensure clarity in product labelling, consumer safety and alignment with consumer preferences.

The Tragic Story of Celia Marsh

The need for a robust system to confirm the absence of allergens in ingredients and the need for a legal definition of vegan food is made all too clear in the tragic case of Celia Marsh. In December 2017, Celia Marsh, a 42 year old mother of five and dental nurse diagnosed with a cow’s milk allergy, died after eating a super-veg rainbow flatbread from Pret a Manger labelled as ‘vegan’ and ‘dairy-free’ which, unbeknownst to her, was contaminated with milk protein. This is particularly saddening as Mrs Marsh is said to have been “religious” in checking the ingredient lists on foods in an attempt to stay safe.

At the inquest into Celia Marsh’s death evidence was revealed that identified the source of the cross-contamination was a stabilising ingredient used in the dairy-free yoghurt alternative made by Planet Coconut. During the inquest, the managing director of Planet Coconut, Bethany Eaton, was asked whether she considered testing ingredients to which Mrs Eaton replied “We never tested the product because I was assured and believed it was being made in an allergen-free environment.” Mrs Eaton went on to explain that since the death of Celia Marsh, all products are now tested regardless of where they come from.

Pret a Manger had taken the word of their supplier that the ingredients used in the super-veg rainbow flatbread were dairy-free and labelled it as such. Sadly, this was not the case.

In a subsequent prevention of future deaths report, the coroner Maria Voisin concluded that “a product which is marked dairy-free should be free from dairy.” When outlining her concerns, Voisin addressed the FSA, the British Retail Consortium, Food and Drink Federation and British Hospitality, saying:

Discussing the current role and responsibilities of food manufacturers, food retailers and restaurants to protect consumers, food allergen expert Caroline Benjamin said “Food manufacturers and retailers have a responsibility under Pre-packed labelling regulations and we believe testing for precautionary allergen labelling (PAL) is a best practice in keeping the food hypersensitive (FHS) consumer safe. Restaurants need to have a full HACCP / auditing in place when making claims but also making the customer aware of any risks and how these will be mitigated when preparing food for the FHS customer.”

Since Mrs Marsh’s tragic death, there has been no change in the law to provide a legal definition of vegan food nor to introduce improved testing and checks to ensure food and its labelling accurately match. The FSA has updated its food allergen business guidance on the labelling of vegan products, recommending that a precautionary allergen label, also known as a ‘may contain’ statement, be applied to a vegan product. Although this is a small step in the right direction, the majority of what was suggested in Voisin’s prevention of future deaths report has still not been acted upon and it remains difficult for consumers to make informed choices when purchasing vegan food products. Ultimately, those with allergies are still at risk. 

The Vegan Society’s Position

The Vegan Society is an established charity and the oldest organisation dedicated to promoting veganism. Founded in the UK in 1944 they lead activities and campaigns related to veganism and plant-based foods.

The Vegan Trademark is a known certification for vegan products that have gained recognition through the efforts of the Vegan Society.

According to the official ‘Vegan Trademark standards’ it mentions “The manufacture and/or development of the product, and its ingredients, must not involve or have involved the use of any animal product, by-product or derivative.” 

It is important to note that the Vegan Trademark does not explicitly require vegan food to be suitable for individuals with animal-based food allergies. Instead the licence agreement asks companies to confirm that they strive to minimise cross-contamination from animal products “as far as is reasonably practicable”. 

As stated by the Vegan Society themselves:

Alex Gazzola, a writer specialising in food allergies, intolerances and coeliac disease, explains this further, saying: “The definition of ‘vegan food’ according to the Vegan Society (VS) is essentially based on ingredients and intent. If the ingredients are vegan, and the intention is to make a vegan product, then it is vegan. I suppose you could say it is about the attempt made, rather than a strict measure of success. Accidental cross-contamination is not an ingredient, and not intentional, therefore has no impact on the vegan status.”

Giving his opinion on what the future of vegan labelling could look like, Alex said: “People with a milk and/or egg allergy are regular consumers of vegan foods, and have contributed to the growth in the vegan sector from which the VS have directly benefited. It would be a nice touch if they were to give something back to the community, even if just helping out with awareness campaigns.”

“I think it would be a pity and would sour relations if pressure from the allergy / free from community were to ultimately result in the VS having to change their definition against their will. What I’d like to see instead is discussion and negotiation between the communities and the legislators to reach an agreement on the best way forward”

“If a food meets the VS definition, it is vegan. If it does not, it is not. There is no ‘in between’ or third ground under the current definition. I do like the idea of a third ground, I should add – ‘vegan’ and ‘vegan plus’, for example, to take into account foods with and without potential cross-contamination”

We spoke with Chris Kirby, Health & Safety Manager at Timothy Taylor & Co. brewery, who have been granted use of the Vegan Trademark on their range of bottled and canned beers. Asked for his thoughts on the potential introduction of a legal definition of vegan foods and the impact it may have on the production of vegan products Chris said “I think there may be some negativity as some of the vegan claims that are made by manufacturers would need to be revisited and work would need to be completed on new ways to ensure their vegan status. It would not negatively impact Timothy Taylor products as our vegan products are completely segregated from non-vegan products, so therefore no cross-contamination risk.”

The term ‘vegan’ belongs to the vegan community and that community plays a key role in determining what ‘vegan’ means, but consumer expectations and industry practices do not match as 64% of vegans expect food labelled as vegan to be completely free from any ingredients derived from animals.

Chartered Trading Standards Institute’s (CTSI) Recommendation

There is a growing concern in the food industry regarding the absence of a vegan food definition. With more people buying vegan food and campaigns like Veganuary promoting vegan diets it’s crucial to address this issue.

The Chartered Trading Standards Institute (CTSI) published a report in 2023 and put forward recommendations relating to vegan and plant-based food. They highlight the need for a definition of vegan food as well as an educational campaign to help consumers understand what to look for on food labels. Additionally, they suggest that businesses should receive updated guidance to ensure transparency. Implementing these recommendations would play a role in safeguarding consumer safety and fostering trust.

Timothy Taylor & Co. Health & Safety Manager, Chris Kirby says “I feel that consumers should be able to make food safe choices about the food / drink they consume. Just because a product is Vegan doesn’t mean it is allergen-free, and this may be what some consumers presume. Vegan consumers choose not to eat products that intentionally use ingredients of animal origin, but it is equally as important to highlight to the consumer if there is a potential allergen cross-contamination risk (e.g. “may contain” statement). If a consumer is choosing to have a vegan diet, then the products should be completely vegan. Having worked in food manufacturing for the last 27 years I understand the challenges this can pose, so a legal definition would clear up any confusion.”

Currently some companies are taking advantage of people’s assumptions about vegan diets through “vegan washing.” This deceptive practice involves labelling products as “vegan” or “plant-based” despite containing animal-derived ingredients like milk or eggs or being prepared in environments where cross-contamination with animal-based products is highly likely. For example, in 2020 Burger King released their new “plant-based” burger which was widely considered to be suitable for vegans. In reality, it was found that the burger was cooked alongside meat, and the product came with egg-based mayonnaise. Thus, it wasn’t suitable for vegans and the ad was considered by the Advertising Standards Authority (ASA) to be misleading.

To prevent the occurrence of animal-derived ingredients in vegan food it would be beneficial to act on the CTSI recommendation and establish a legal definition that strictly prohibits any presence of animal-derived ingredients.

Additionally it is important to raise awareness among consumers about how animal-derived ingredients are indicated on food labels. Some terms used to describe animal-derived ingredients may not be familiar to consumers. For example:

• Casein – A milk protein.
• Collagen – From the skin, bones and elastin tissue of animals.
• Whey – A milk by-product.
• Albumen/Albumin – From egg.
• Vitamin D3 – Often from fish-liver oil or sheep’s wool.
• Lactose – Milk sugar and milk protein.
• Pepsin – from the stomachs of pigs, a clotting agent used in vitamins.

Consumer Awareness and Education

Based on our analysis of the survey results it is evident that there are gaps in consumer knowledge regarding vegan food. Therefore, efforts should be made to improve education and understanding among consumers regarding vegan food choices.

The popularity of vegan food has grown rapidly. Unfortunately, there is a concerning lack of understanding about the ingredients used in vegan food. Our survey results highlight this issue showing that many people (72% of survey participants), including those with allergies, mistakenly believe that food labelled as vegan won’t contain animal-derived ingredients like milk and eggs. This misconception poses a potential health risk for individuals with allergies to animal-derived allergens.

It’s crucial to address this lack of awareness and improve consumer knowledge about vegan food. This way we can better protect individuals with food allergies and ensure that people can make informed choices about the food they consume.

Conclusions

Our survey findings reveal a contrast between consumer perceptions and the reality of vegan food in the UK. It’s alarming that 72% of participants wrongly believe that vegan food is free from animal-derived ingredients and safe for individuals with allergies. This misconception is particularly dangerous for those with food allergies. To improve the situation there is a need for a definition of vegan food in order to provide clarity and safeguard consumer health.

It is important for consumers to carefully check and read the labels on food before consuming it. However, there are concerns about food labelling and the testing of supply chains to ensure that the food we eat matches its description. Our survey reveals that while a majority (70%) have some confidence in food testing methods, unfortunate incidents like the case of Celia Marsh, who tragically passed away after consuming a vegan flatbread labelled as dairy-free but actually contaminated with milk protein, highlight the need for rigorous supply chain checks and testing to prevent such occurrences.

Encouragingly 74% of survey respondents agree that there should be a definition for vegan food. Among participants who identify as vegans this percentage rises to 87% indicating strong support for a definition. The Chartered Trading Standards Institute (CTSI) has recommended implementing a definition for vegan food, which would establish legal thresholds for what qualifies as animal free food.

Given the findings of our report, the recommendations from the CTSI and the concerns of coroner Maria Voisin, it is clear that a legal definition for vegan food is needed and better food testing should be put in place to confirm the absence of allergens in all ingredients and during food production to prevent tragic cases like Celia Marsh’s.

Methodology

All survey figures are from YouGov Plc. Survey commissioned by High Speed Training. Total sample size was 2,187 adults. Fieldwork was undertaken in January 2024. The survey was carried out online. The figures have been weighted and are representatives of all UK adults (18+).

The post Vegan Food Report: Beyond the Label appeared first on The Hub | High Speed Training.

What Food Goes Where in a Freezer?

Whether you own a stand-alone freezer with drawers, a fridge freezer with a frozen compartment or a chest freezer, keeping your freezer organised is essential to prevent food waste and make the most of your frozen foods.

Before organising what’s inside your freezer, however, make sure you’ve taken good care of the freezer itself. When was the last time you defrosted your freezer? Doing so is essential to keep it running efficiently, prevent ice build-up and reduce the running costs. Many new freezers are designed to be frost-free and don’t need defrosting, but older models need to be done at least once a year. Once that’s done and the inside of your freezer is clean, then you can begin to organise it.

How to Organise Freezer Drawers

Unlike your fridge shelves, there are no rules when it comes to where exactly you should store food in your freezer, as each part of the freezer should be at an equal temperature, around -18 °C. If you haven’t defrosted your freezer recently and there’s a large build-up of frost and ice at the back, then this part will likely be the coldest because the air can’t circulate properly.

To organise your freezer drawers well, it’s a good idea to designate different drawers for different food types. As an example, you could use:

• The bottom freezer drawer for frozen fruit and vegetables – peas, sweetcorn, broccoli, oven chips, berry mixes, etc.
• The middle freezer drawer for frozen meat, fish and dairy products – chicken breasts, chicken nuggets, beef mince, battered fish, salmon fillets, ice cream, frozen milk, cheese, etc.
• The top freezer drawer for labelled containers and bread products – leftovers, batch cooking, ready meals, soups and sauces, bread loaves, garlic bread, etc.

Separating your frozen food types like this will make them much easier to locate when you need them and help you prevent food waste.

What to Store in Freezer Doors

Does your freezer have storage in the door? If so, bear in mind that this is likely to be the warmest part of your freezer, as the door is opened frequently and more likely to be exposed to room temperature more often. For this reason, use the doors to store low-risk foods that are less likely to spoil, like bread products or frozen vegetables.

Want to Learn More?

If you are looking to learn more about food safety and food hygiene, take a look at our extensive library of Food Hygiene Courses to find exactly what you are looking for.

How to Store Food in a Chest Freezer

If you own a chest freezer with one large compartment or a French-style fridge freezer with one or two deep, pull-out freezer drawers, then staying on top of your organisation is vital to prevent frozen foods from getting lost and going to waste.

It might be a good idea to invest in some baskets or dividers that you can use to separate out different food items – you can even get stackable baskets made especially for deep chest freezers. Then, separate your frozen food items into categories, like with the freezer drawers above, and label the baskets accordingly.

Another idea is to store the food products in your chest freezer or deep drawers vertically – stand boxes and packets on their ends rather than laid flat so you can easily see what you have in there, a bit like a library.

What is the Best Container to Freeze Food in?

Most food containers can be used in the freezer, whether they’re made of glass or plastic. Cardboard, plastic food bags and foil containers can also be frozen, but note that cardboard can sometimes go damp or soggy in icy conditions and deteriorate quickly.

Whatever you use, the best freezer containers have:

• A tight-fitting lid or seal to avoid freezer burn, spills and leaks.
• A way of labelling the container with their contents and the date of freezing.

How to Store Food in the Freezer Without Plastic

Most people own plastic food containers with matching lids, used for storing leftovers or batch-cooked foods in the freezer. Plastic containers aren’t the only way to store food in the freezer, however. Consider one of the following options which may be better for your health, your food and the environment:

• Glass storage containers with tight-fitting lids.
• Glass storage jars with clip-tops.
• Reusable silicone bags with leak-proof seals.
• Stainless steel tubs with lids.
• Bamboo containers, often with wooden or silicone lids.
• Reusable silicone food covers that can be put over bowls.

How Long Can You Keep Food in the Freezer?

Most foods can be kept in the freezer for up to three months before their quality starts to deteriorate. After this time, the frozen food can still be eaten but it may have changed texture or taste because of the freezing process. Take a look at our guide on how long you can freeze foods for to learn more about freezing specific food items.

When putting food containers into the freezer, make sure you label them accurately. Write down their contents, the date of freezing and the date three months from then to ensure you know exactly what you have and when it needs to be used by.

Furthermore, remember to always defrost and reheat your frozen foods correctly to maintain food safety. Some foods can be cooked directly from frozen, whereas others must be fully defrosted before use.

Further Resources

• How to Defrost a Freezer
• Do You Know Which Fridge Shelves You Should Store Your Food On?
• How to Clean a Kitchen
• How Long Does Food Last in the Freezer? A Storage Guide 

The post How to Store Food in the Freezer appeared first on The Hub | High Speed Training.

Is Caffeine Dangerous?

Caffeine is a chemical substance that acts as a stimulant in the body, meaning it can increase your heart rate, give you more energy or help you feel more awake. Caffeine is either naturally occurring, found in many plants, or it can be synthetic, intentionally added to drinks, foods and supplements to give consumers the desired effects.

Whilst caffeine can be considered a ‘drug’, in small doses, caffeine is not harmful. Most people can consume up to 400mg of caffeine a day without it causing any health problems – this is equivalent to about four cups of coffee, five cups of tea or four 250ml cans of energy drinks per day.

Regularly consuming more than 400mg of caffeine a day, however, can be dangerous to your health, particularly if you are more sensitive to caffeine or if you are pregnant. Consuming high amounts of caffeine on a regular basis can also cause you to become addicted, just like an addiction to any other drug or substance.

Too much caffeine can cause problems such as:

• Headaches and dizziness.
• A fast heartbeat.
• Restlessness or shakiness.
• Dehydration.
• Insomnia.
• Increased anxiety or stress.

For pregnant people, the NHS recommends you consume no more than 200mg of caffeine per day, as regularly consuming more than this can increase the risk of pregnancy complications.

How Long Does Caffeine Last?

Once you’ve eaten or drunk something containing caffeine, it takes a little while to feel the effects, as the caffeine doesn’t cause a spike in your bloodstream until around an hour later. The effects of caffeine can last for up to six hours, however, as it takes a lot longer for the caffeine to leave your system than it does to enter it.

When you consume caffeine, it has various effects on your body. Caffeine can:

• Act as a diuretic, causing you to urinate more as your body tries to get rid of excess water and salt.
• Increase your blood pressure.
• Stimulate your central nervous system, causing you to feel more alert and energetic.
• Trigger withdrawal symptoms if suddenly removed from the diet. Symptoms of caffeine withdrawal include headache, nausea, lack of concentration and irritability.

Is All Caffeine the Same? Natural vs Synthetic Caffeine

Caffeine can be either natural or synthetic:

Natural caffeine is found in many different plants, including tea leaves, coffee beans, cacao pods, kola nuts and guarana seeds. Products made using these ingredients are therefore naturally caffeinated, like tea, coffee and chocolate. In other cases, these naturally occurring ingredients are added to foods and drinks to make them caffeinated, such as guarana extract, which is often added to energy drinks.

Synthetic caffeine, on the other hand, is a man-made chemical, created in a lab, that is added to drinks and supplements by manufacturers to give their products energy-boosting properties. The chemical makeup of synthetic caffeine is largely the same as natural caffeine and it provides the same results, so it’s often a quicker and cheaper option for manufacturers to use.

What Contains Caffeine?

Common foods and drinks that contain caffeine include:

• Coffee – instant coffee, filter coffee, coffee beans, etc.
• Tea – breakfast tea, everyday tea, early grey tea, green tea and loose tea. 
• Herbal tea – many have no caffeine at all but some contain high levels.
• Chocolate – chocolate bars, cocoa powder, hot chocolate, etc.
• Fizzy drinks – particularly cola-flavoured sodas.
• Energy drinks and sports drinks.
• Alcopops and pre-mixed cocktails.
• Energy-boosting snacks.
• Vitamins and supplements – tiredness and fatigue supplements, multivitamins, effervescent tablets, glucose tablets, energy drink powders, etc.
• Over-the-counter medicines – such as pain relievers and cold medicines
• ‘Caffeine-powered’ vapes.

Is There a Difference Between the Caffeine in Tea and Coffee?

The caffeine in tea and coffee is the same, in that it all comes from a natural source of caffeine and has the same overall effects on the body. However, the caffeine in tea is usually slower to release in the body than that of coffee. The caffeine in tea reacts with a substance in the tea called L-theanine, which makes it release slower and avoids that feeling of a ‘crash’ often associated with coffee.

Further Resources

• Food Hygiene Courses
• Is There a Difference Between Food Hygiene and Food Safety?
• Food Safety Awareness Quiz
• Top 10 Food Safety Myths & Facts

The post What is Caffeine and is it Dangerous? appeared first on The Hub | High Speed Training.

What are the Steps in Cleaning the Kitchen?

1. Gather your kitchen cleaning supplies

Before you can begin cleaning, you’ll first need to gather the kitchen cleaning supplies you need for the task at hand. Are you planning to clean with a spray, paste or liquid? Do you have an eco-friendly alternative to chemical cleaners? For example, cleaning with a simple mix of water and vinegar can be much more effective, and healthier for you, than using off-the-shelf chemical sprays.

Do you have the sponges, cloths or dusters needed? If you’re using reusable cloths, like microfibre dusters and sponges, then ensure these are always run through a hot wash before use to kill any harmful bacteria on them. If cloths and sponges are left damp, then bacteria will quickly multiply and, when used, you’ll be spreading potentially harmful germs all over your kitchen worktops.

Bear in mind the safety of any chemicals you use, too. Eco alternatives like water, vinegar and bicarbonate of soda are better for you and the environment and are far less hazardous to health than traditional cleaning products. If you do use cleaning products, like disinfectants, bleaches or polishes, then always read the labels to ensure you’re using and storing them correctly and never mix them together, as this can have disastrous results.

2. Clean your kitchen surfaces

Once you’ve got your cleaning supplies to hand, the first job is to clean down your kitchen surfaces. It’s a good idea to clean your kitchen from top to bottom, i.e. starting with the worktops rather than the floor so that any residual dirt or crumbs don’t get scattered onto your newly cleaned areas.

Did you know that there are actually six stages of cleaning to ensure thorough cleaning of kitchen surfaces? It might sound excessive, but if you follow each of these steps, then you’re sure of a clean and hygienic cooking space. In short, following the six stages will ensure you remove any bits, get rid of grease and grime, rinse off the mess, disinfect the surface and give everything a good dry.

It’s also a good idea to clear your counters completely before cleaning, so you can thoroughly wipe underneath and behind any appliances or decorations you have out. You could clear surfaces one at a time as you move around the room to avoid having a big pile-up of items on the floor.

3. Clean out and store food correctly in your fridge

Do you check inside your fridge when cleaning your kitchen? If not, then you should! Firstly, fridge doors and handles always need a wipe-down to remove any lingering bacteria from grubby hands, as these areas are high-traffic and often touched by lots of different people.

Next, take everything out of your fridge and give all the shelves a good clean and dry. You might need to take the shelves out and clean them in the sink if they’re particularly dirty from spilt food! Once dry, check the dates on everything you’re putting back in the fridge, discarding anything that’s past its use-by date and moving those over or close to the best-before date to the front of the fridge, so that they’re used up first and any food waste is avoided.

Furthermore, do you know exactly where to store food in your fridge for maximum effectiveness? Did you know that different shelves have different temperatures and different purposes? Our article here tells you all you need to know about correct fridge storage.

4. Clean small kitchen appliances

Whilst cleaning the fridge, turn your attention to any other small appliances you have out on your kitchen worktops – when did they last get a clean? Things like microwaves, toasters, air-fryers and food mixers tend to gather dust and grease when left out waiting to be used, so switch off and unplug each one and then give them a wipe down with a damp microfibre cloth to collect all the dirt. Then, dry each appliance with a clean, dry cloth or kitchen towel.

Always remember electrical safety when cleaning small appliances, too, and never submerge them in water or use a soaked cloth to clean them, especially if you haven’t unplugged the appliance first. Make sure the appliance is completely dry before plugging it back in for use.

5. Clean the kitchen sink

The kitchen sink is often claimed to be one of the germiest places in your home. You use it to wash your hands, clean your dirty dishes, rinse muddy vegetables, pour away liquids and clean utensils after handling raw meat. If it’s not regularly sanitised, the kitchen sink can quickly harbour harmful bacteria, such as E.coli and salmonella, all of which can cause food poisoning.

To clean your kitchen sink effectively, no harsh cleaning chemicals are needed. Simply put the plug in and use hot, soapy water and a soft sponge to scrub around the sides and bottom of the sink, then drain away the dirty water, rinse with clean water and dry with a soft cloth. Avoid using abrasive sponges to scrub the sink, as these can scratch stainless steel or ceramic surfaces.

To prevent nasty smells and unclog a blocked plughole, sprinkle some bicarbonate of soda down the plug and then pour in a cup full of vinegar. Leave for a minute or two and then rinse with clean water. The chemical reaction that occurs between the vinegar and the bicarbonate of soda makes the bicarb fizz up and will clear any grime away. Give it a try!

6. Clean the kitchen floor

Once your surfaces, appliances and sink are sparkling clean, next you can turn your attention to the kitchen floor. Your home kitchen is likely to be a high-traffic area for members of your family, plus any pets, so it gets dirty fast.

To clean the kitchen floor, first sweep away any loose dirt with a dry brush and then vacuum any remaining dust and crumbs. Then, apply your cleaning solution with a wet mop – you might want to go over the floor several times, using a clean mophead each time if it’s particularly grimy. The most effective cleaning product for the kitchen floor is often just hot water or water mixed with a bit of vinegar. Leave the floor to air dry and remember to tell people you’ve just cleaned it to avoid slips and falls!

More Tops Tips for Cleaning a Kitchen

How many of the following kitchen cleaning tips do you already follow?

• Washing your hands is obviously incredibly important when preparing food in the kitchen, but do you know how to wash your hands properly? To maintain good food hygiene, always wash your hands before preparing food, after handling raw meat and after using cleaning chemicals to prevent cross-contamination.
• Avoid bad habits like wiping dirty hands on a tea towel instead of proper handwashing, as this increases the risk of spreading disease. Remember to wash your hand towels and tea towels on a hot wash regularly, too, as leaving them damp can cause bacteria to grow.
• Ensure that you clean any spills or messes as they happen – this is known as ‘clean-as-you-go’ and it helps to prevent the build-up of dirt and harmful bacteria. It also makes cleaning your kitchen at the end of the day much easier.
• Pay attention to high-touch surfaces, like handles and light switches, as these will need cleaning much more frequently, and they often get missed when cleaning your home kitchen.
• Don’t forget to clean your kitchen tap! This is another high-touch surface that often gets overlooked. Use a damp cloth and wipe down all parts of the tap, especially the handles. Use an old toothbrush to get into the nooks and crannies where mould often grows if you need to!
• Remember to maintain large appliances as well as the small ones – when was the last time you defrosted your freezer or ran a disinfecting cycle on your dishwasher? It’s advisable to do this at least once a year.

Further Resources

• Food Hygiene Courses
• What is a “Clean As You Go” Policy?
• Do You Know Which Fridge Shelves You Should Store Your Food On?
• Level 2 Food Hygiene Quiz
• A Short Guide to Ventilation in Commercial Kitchens
• What are High Touch Surfaces and How Should You Clean Them?

The post How to Clean a Kitchen appeared first on The Hub | High Speed Training.

This means that, even if you are not vegan yourself or even considering becoming one, it’s likely that someone you know or meet in the future will be and it’s important to be knowledgeable and accommodating of their diet. In this article, we will explain what you can eat in a vegan diet and provide an ingredient list and example recipes for vegan cooking. We will also explain the benefits of becoming vegan and how to safely balance a vegan diet. 

What Can Vegans Eat?

Like vegetarians, vegans do not eat any meat or fish, however, unlike vegetarians they also don’t eat any products that are made by animals. This includes dairy, eggs and anything else that is made through what they consider to be the exploitation of animals. This also includes insects, like bees, meaning most vegans do not eat honey. 

Veganism is more than just a diet, it’s a lifestyle, and vegans try not to buy any products that come from the exploitation of animals. Examples include clothing made from leather, suede and in some cases wool, as well as cosmetics that were tested on animals. 

A vegan diet consists primarily of plant-based foods in either their natural, unprocessed form, or processed into other forms, such as meat substitutes. Like any diet, a vegan diet can vary, often based on the health outcome that the individual wants to achieve. Some of the different types of diet that a vegan may follow include: 

Raw vegan diet. People on this diet only eat raw plant foods, such as raw nuts and seeds, uncooked fruit and vegetables and soaked grains. This is because they believe that the process of cooking food breaks down the nutrients in the food, meaning it has fewer health benefits. While this is true to an extent, cooking plant-based foods can also increase the amounts of healthy nutrients in some foods, such as tomatoes.

Vegan keto diet. This is a low-carb, high-fat diet primarily followed for weight loss. A regular keto diet usually involves high quantities of animal-derived foods as they are high in fat, while a vegan keto diet features high-fat plant foods like avocados, nuts and seeds and oils. High-carb foods like bread, rice and pasta, as well as high-sugar fruit and vegetables are excluded from this diet. 

Vegan diabetic diet. This diet aims to reduce carbs, particularly refined carbs and is primarily undertaken by diabetics who need to control their blood sugar levels. Refined carbs cause blood sugar to spike, so this diet focuses on foods that stabilise blood sugar. This includes high-fibre foods like beans and legumes, high protein foods like tofu and healthy fats like avocado, nuts and seeds and oil. 

High protein vegan diet. This diet may be followed by people who are very active, such as athletes, as it is high in protein. Protein helps to build and repair the muscles and is a good source of energy. One concern people may have when going vegan is the loss of protein from animal-derived foods. However, there are lots of high-protein vegan foods such as beans, tofu, seitan, oats, nuts and seeds. Vegans can also use vegan protein supplements like protein powder made from plant sources. 

There are other types of specialised vegan diets to suit different health needs, such as the vegan anti-inflammatory diet, the alkaline vegan diet, the mediterranean vegan diet and the low-carb vegan diet. 

However, it’s important to note that not all vegan diets are created equal in terms of their health benefits. If a vegan diet is too restrictive in the types of food you can eat, this can cause you to miss out on vital nutrients your body needs to function properly. You need to eat a wide range of plant-based foods to ensure that you’re gaining enough nutrients as different nutrients come from different types of food. 

If you become deficient in a certain nutrient this can have a harmful impact on your body. However, it is completely achievable to get all of the nutrients your body needs within a vegan diet. The Vegan Society provides a Vegan Eatwell Guide that outlines exactly how much of each food group you should be eating to gain the nutrients you need.

If you do decide to follow a restrictive vegan diet, such as the vegan keto diet or the raw vegan diet, you should consult with your doctor before doing so. Your doctor can also test to determine if you have a deficiency and, if you do, they may suggest changes to your diet or provide you with a nutrient supplement. 

Benefits of a Vegan Diet

Research from the University of Oxford shows that if everyone in the world was vegan, over eight million human lives could be saved each year by 2050, due to reduced consumption of red meat, alongside increased fruit and vegetable intake and reduced calories. This would result in fewer people being overweight or obese and the health problems that stem from this. 

The research also showed that greenhouse gas emissions from agriculture would be reduced by two-thirds if everyone adopted a vegan diet. So, while the mistreatment of animals through farming is a primary reason that many people become vegan, there are also clear health and environmental benefits to a vegan diet. 

Cutting meat and dairy out of your diet is proven to be the best single way to reduce your environmental impact, due to the damage that animal farming does to the earth. Additionally, the loss of wildlife for agriculture is the leading cause of species extinction. 

Research shows that even the meat and dairy products with the lowest environmental impact still have a significantly more damaging effect than the least sustainably grown fruit, vegetables and cereals.

A vegan diet can also have significant health benefits, such as promoting weight maintenance, when followed appropriately. Plant-based foods are higher in fibre than animal-derived foods and fibre can help to make you feel fuller for longer, reducing snacking and supporting weight loss or maintenance. Additionally, animal-derived foods are higher in fat than natural plant-based foods, so switching them out can also be beneficial for weight loss.

However, some vegan foods are healthier than others and if you eat a lot of ultra-processed vegan foods that contain unhealthy additives, then you may not see the weight loss benefits mentioned above. It’s important that your vegan diet has balance and that you mostly eat natural, nutritious plant-based ingredients. 

A vegan diet may also reduce your risk of developing certain diseases. Research shows that meat and fish contain certain toxins linked to diseases including cancer. In fact, processed meat is called as a group 1 carcinogenic by the World Health Organisation, the same classification as cigarettes, alcohol and asbestos. Certain fish also contain toxic mercury.

A plant-based diet has been proven to help control blood sugar levels, reducing your risk of Type-2 diabetes. It can also help to manage blood pressure and cholesterol, lowering your likelihood of developing cardiovascular diseases, as plant foods are far lower in salt and saturated fats than animal-derived food. 

Other health benefits associated with a vegan diet include healthier skin due to the quantity of vitamin C and E in plant-based foods, as well as anti-inflammatory qualities as plant foods are rich in antioxidants. This reduces your risk of developing conditions like arthritis. 

A vegan diet can also improve your gut health. Research is really just getting started into gut health but there is evidence to show that the state of your gut can affect both your physical and mental wellbeing. The food we eat changes our gut biome and a vegan diet has been shown to increase the variety of microbes living there. The more diverse your microbiome, the better equipped it is to fight different diseases. 

Finally, there are the benefits to animal wellbeing that come from adopting a vegan diet. While you may think going vegetarian would be enough to counteract the animal maltreatment involved in animal farming, in actual fact, mass dairy and egg farming can be just as harmful. In the UK, more than two million land animals are killed every day for farming. 

In the egg industry, male chicks, which do not lay eggs, are often killed as soon as they hatch, either by being thrown into a grinder or being gassed to death. The hens who lay the eggs are forced to live in ‘enriched’ cages, thought to be more ethical than battery cages, but that in fact allow the hens less than an A4 paper sized space to roam. These hens are usually then killed within a year, despite their natural lifespan being seven years. 

This is just scratching the surface of the mistreatment of animals that results from animal farming and similar practices are reflected in the dairy industry. Adopting a vegan diet reduces demand for animal-derived products, meaning less animals are bred for farming and slaughter. It can also reduce commercial fishing practices, reducing the likelihood that certain fish and seafood species will become extinct in the future. 

Research from the Humane League UK suggests that going vegan could save one animal per person, per day. While this number may seem small, the more people who switch to a vegan diet, or even just buy fewer animal-derived products, the more animals will be saved as demand shrinks. 

Whatever your reason for considering veganism, there are a number of tangible benefits that would make your effort worthwhile.

Vegan Food List

As a vegan, you need not miss out on any of the foods that you know and love and your new diet may open your eyes to ingredients you’ve never tried before. You also shouldn’t be missing out on any of the nutrients that your body needs. 

We have provided a list below of some of the most essential nutrients that your body needs to function properly and the vegan foods that they can be found in. You should try to include as many of these food groups as possible in your regular diet: 

Calcium: Soy foods, including tofu and soy milk, legumes, almonds and brazil nuts, seeds, including tahini, a sesame seed paste, chia and flax seeds, dark leafy greens, raw figs, oranges and berries. 

Vitamin D: Mushrooms, fortified tofu, plant milks including soy, almond and rice milk, fortified breakfast cereal, fortified orange juice. 

Vitamin B12: This does not come from fruit or vegetables, so in a vegan diet it must be eaten primarily in foods fortified with B12. This includes some plant milks, soy products and breakfast cereals, as well as nutritional yeast fortified with B12. 

Iron: beans and lentils, nuts, dried fruit, leafy greens including spinach and chard, tofu or tempeh, blackstrap molasses (a type of syrup). 

Omega-3 fatty acid: Nuts and seeds, plant oils, leafy greens, beans, algaes including seaweed, spirulina, nori and chlorella.

In addition to these foods, a vegan diet should also include a large quantity of fruit and vegetables, legumes and pulses and vegan carbohydrates like bread, rice and pasta. These will provide a good range of nutrients and provide long-lasting energy. 

You can find a more detailed vegan grocery list to use when you next go shopping in our article ‘A Vegan Grocery List – 50 Ideas for a Healthy Vegan Kitchen’. You can also learn more about how to achieve a nutritionally balanced diet in our article, here. 

Some people may be reluctant to adopt a vegan diet as they worry that it’s too restrictive and that they will no longer be able to eat their favourite foods or meals. However, there are now vegan alternatives to most animal-derived foods, with this number increasing as more people switch to a vegan diet and the demand for vegan products increases. 

Some examples of vegan alternatives to animal-derived foods include: 

• Milk: there are a variety of vegan milks to choose from made from different plant-based ingredients, such as oats, soya or almonds. They will taste slightly different depending on what they are made from but most can be used in the same way that dairy milk is. These milks do not contain lactose which can be beneficial for people suffering from lactose intolerance. 
• Cheese: vegan cheese is usually made from nuts like cashews and vegetable oil, with flavourings added to make it ‘cheesy’. There are vegan alternatives to many non-vegan cheeses, including cheddar, mozzarella, blue cheeses and more. 
• Meat: you can now find plant-based versions of most meats. Just a few examples include bacon made from pea protein, jackfruit pulled pork and chicken nuggets made using soya. You can also get vegan fish alternatives, such as salmon made from wheat protein and vegan sushi. 
• Mayonnaise: vegan mayonnaise is usually made from vegan milk such as soy milk, rather than eggs, mixed with vegetable oil. 
• Eggs: vegan egg alternatives can be made from different ingredients, depending on the kind of eggs you want. You can buy vegan ‘scrambled eggs’ made from aquafaba (chickpea water) or use flavoured tofu as a scrambled egg substitute. In baking, eggs can be substituted for cornstarch and water or mashed banana. Thanks to much experimenting in the kitchen, there are now even vegan recipes for making fried and boiled eggs. 
• Honey: there are lots of plant-based alternatives to honey, including syrups made from fruits like dates or plants like agave. Maple syrup is also naturally vegan. 

This is just a small selection of the vegan alternatives to non-vegan foods on offer today and the selection continues to grow as more people buy vegan products. At the same time, the number and variety of vegan offerings in restaurants and fast food chains is also increasing, with most fast food restaurants beginning to offer vegan versions of their bestsellers. 

While the range of vegan alternatives is exciting and may encourage you to switch up your diet, it’s important to make sure that if you do adopt a vegan diet, you do not rely too heavily on ‘vegan junk foods’. These are highly processed foods that contain a lot of salt, sugar and fat and can include some of the foods mentioned above, such as the meat substitutes. 

You should try to focus on cooking your own meals with natural ingredients, rather than reaching for processed ready meals or too many meat substitutes. Below, we have provided some suggestions for simple vegan recipes that you can try incorporating into your weekly meal plan. 

• Vegan chilli. There are lots of vegan alternatives to mince meat that you could use in a vegan chilli or bolognese, including crumbled tofu, lentils or one of the many vegan mince substitutes on offer in supermarkets today. You can add lots of vegetables to a chilli to bulk it out and make it as nutritious as possible and even add vegan cheese, nutritional yeast and vegan sour cream on top for added flavour.
• Butternut squash risotto. Risotto is an excellent versatile vegan meal as it provides energy and you can essentially add whatever you like to it. Nutritional yeast can be used to thicken up the risotto and make it more saucy and you can use vegan milk and butter in place of dairy products. If you make a butternut risotto, you can roast the butternut seeds to use as a crunchy, protein packed topping. 
• Creamy mushroom pasta. Seeing a vegan recipe described as ‘creamy’ may be surprising, but you can make a fairly simple creamy vegan sauce using raw cashews, nutritional yeast and plant-based milk. You can then add whatever vegan seasonings you like to the sauce, including vegan parmesan, as well as vegetables or proteins like tofu. In this case, we suggest adding mushrooms for a source of vitamin D. 
• Aubergine and udon stir fry. Stir fry is one of the quickest and easiest meals to create and uses basic ingredients you probably already have in your kitchen and can be packed full of whatever vegetables you have lying around. You can also add extra protein by adding marinated tofu to the mix. Why not try out our recipe for aubergine and udon stir fry, here. 
• Vegan brownies. While milk chocolate and white chocolate aren’t vegan, as they contain dairy milk, dark chocolate usually is, so you can use it to make vegan brownies. However, be sure to check the label just in case it includes any non-vegan ingredients. You can replace the eggs in brownies with flax seeds and water and use vegan butter and cocoa powder, which is vegan. 

You can find more vegan recipe inspiration on the BBC Good Food Website, here. 

Looking to Learn More?

Our Nutrition and Healthy Eating course teaches you about the importance of a healthy and nutritious diet for your overall wellbeing. It gives you the knowledge you need to establish and maintain a nutritious diet, whether you’re vegan, vegetarian or a meat eater.

Tips For Vegans

Switching to a vegan diet, particularly if you are going from eating meat and animal products, can be daunting. However, there are some simple tips to make the transition easier and to ensure that you maintain a healthy and nutritious vegan diet. 

1. Fill your plate with natural ingredients. 

As mentioned previously, while it may feel easier to opt for the vegan alternative to your favourite snack, these processed treats can have a negative impact on your health. 

Make sure to eat these foods in moderation and focus on including whole, unprocessed plant-based foods in your diet as these are the most nutrient dense and will make you feel the best long term. Whole plant-based foods are often much cheaper than processed vegan alternatives, too, meaning you’ll save money by eating this way. 

2. Plan before you shop. 

If you’re new to a vegan diet and aren’t familiar with many vegan recipes yet, deciding what to buy at the supermarket can be overwhelming. If you take time to research and plan the meals that you’re going to eat for the week and make a shopping list of the ingredients you’ll need, it’ll make it much easier to do the weekly shop. It will also help to ensure you don’t buy any non-vegan ingredients by accident or buy ingredients that you don’t end up using. 

3. Check the labels.

This will help to ensure that the plant-based foods you eat contain the nutrients your body needs. Switching to a vegan diet after eating animal products can mean that you lose out on some of the vital nutrients that animal products are rich in. 

However, you can still get these nutrients in a vegan diet, you may just need to think a little more carefully about what you eat. The easiest way to know if a food product is vegan is to look for a ‘Suitable for Vegans’ label, however, looking at the listed allergens can also help. 

Keep an eye out for the following ingredients, as these mean that the product is not vegan: 

• Casein.
• Lactose. 
• Whey. 
• Collagen. 
• Keratin.
• Aspic. 

Some additives are also derived from animals, including E120, a red food colouring produced by crushing beetles. 

4. Take your time. 

The most important tip for anyone looking to transition to a vegan diet is not to rush into things. Completely changing your diet overnight can be a real struggle and this could lead you to think you aren’t cut out for it. 

If this is the case, why not try making gradual changes to your current diet. For example, introduce vegan alternatives to some of the vegan foods you already eat. You could switch out your dairy milk for a vegan alternative. There are lots of different plant-based milks on offer with different flavour profiles, so finding one that you like could take time. 

You could also try switching out one of your daily or weekly meals for a vegan recipe, gradually increasing this number over time as you find more recipes that you like. Remember, every substitute you make will have a positive impact. 

You could also try a challenge like Veganuary to help you decide if the vegan lifestyle is for you. This is a challenge that requires you to eat a vegan diet for the whole of January and is a good way to introduce yourself to the diet. You could even use social media to join dedicated pages where people share their vegan experiences, tips and recipes. 

If you are someone who currently eats meat and sees veganism as a huge change, you could always start by trying out a vegetarian diet, meaning you keep eating animal-derived products but give up meat. This can then ease you more gently into the vegan lifestyle. You can find out more about a vegetarian diet in our article ‘A Vegetarian Diet: What Can I Eat & What are the Benefits?’ 

Whether you decide to make the switch all at once, or introduce gradual substitutions to the animal-derived foods you normally eat, a vegan diet has undeniable benefits for animal welfare, the environment and your health. If you do decide to make the switch, it’s important that you keep your diet varied and nutritious so your body can function properly and keep you strong and healthy. 

Further Reading:

• 10 Vegan Myths and Facts
• Vegan Food Products: What are the Labelling Requirements?
• Sustainable Food Practices: Choices & Importance
• Nutrition and Healthy Eating Training Course

The post A Vegan Diet: Benefits & Meal Ideas appeared first on The Hub | High Speed Training.

Can You Eat Raw Eggs?

Advice on whether you can eat raw eggs or lightly cooked eggs (like those with runny yolks or as used in mayonnaise) has changed over the years, but current guidance is that hens’ eggs with the British Lion stamp on them are safe for everyone to consume, even vulnerable groups such as pregnant women and older people.

Eggs that come from other birds, such as geese and ducks, are less safe to eat raw as they are more likely to contain Salmonella. These types of eggs should always be cooked thoroughly before eating. The temperature that kills Salmonella in eggs is a cooking time of two minutes at 70 °C (or 30 seconds at 75 °C). This time/temperature combination will normally destroy any harmful Salmonella bacteria and make the eggs safe to eat.

You can find out more about eating different foods raw in our article: Can You Eat This Raw?

Can You Eat Eggs After the Best Before Date?

All eggs have a best before date of 28 days after they are laid. After this date has passed, the quality of the eggs will deteriorate, and if any harmful Salmonella bacteria is present, it could start to multiply and cause food poisoning. 

You can eat eggs after the best before date, as the date represents food quality not food safety, but they will no longer be as fresh or at their best. If you are planning to eat eggs past their best before date, ensure you cook them thoroughly to destroy any harmful bacteria and avoid eating them raw or only lightly cooked.

Eggs will be safest to consume after their expiration date if you have stored them in the fridge, as cold storage can extend their life by a few weeks.

You can learn more about the difference between best before and use by dates in our article: What is the Difference between Use By & Best Before Dates?

Where to Store Eggs 

Should You Keep Eggs in the Fridge?

Read the packaging of any egg box and it will tell you to ‘keep refrigerated after purchase’. This helps to extend the shelf-life of the eggs compared to storing them at room temperature. Eggs should be stored in their original box in the middle of your fridge, rather than in the doors, as the temperature is cooler in the middle and will help to preserve the eggs for longer.

You can store eggs in a pantry cupboard or even on your kitchen countertops, provided that the temperature is cool and consistent. Any large fluctuations in temperature can quickly make eggs deteriorate in quality, which is why it’s recommended that eggs are kept in the fridge instead.

You can find out more about correct fridge storage in our article: Do You Know Which Fridge Shelves You Should Store Your Food On?

How to Preserve Eggs

Can You Freeze Eggs?

Whether you can freeze eggs or not depends upon their state and whether they’ve been cooked or not. You cannot freeze whole eggs in their shells, for example, as the egg will expand as it freezes, and the shell will crack. Instead, raw eggs can be frozen if they are taken out of their shells and then whisked to blend the yolk and white together – egg yolks frozen on their own can change texture and become rubbery when frozen.

Cooked eggs, such as scrambled eggs or omelettes, technically can be frozen but the freezing/defrosting process is likely to alter their texture. As a general rule, if you do freeze cooked eggs, try to use them up within six months.

You can find out more about freezing eggs and other food products with our article: How Long Does Food Last in the Freezer?

Can You Reheat Eggs?

The answer to this depends on how the egg was cooked in the first place – whilst some eggs can be reheated, others can’t. Reheating eggs will likely alter their texture, particularly if the egg has been fried or scrambled. For other types of eggs, like boiled eggs or omelettes, reheating should be absolutely fine.

You can find out more about reheating eggs and other food products with our article: Can You Reheat This?

Further Resources: 

• Food Hygiene Courses
• Can I Freeze This & For How Long?
• How to Store Cheese
• Food Safety Myths and Facts

The post Answering Your FAQs About Egg Safety appeared first on The Hub | High Speed Training.

As these numbers increase, so too does the sharing of facts and information about veganism. There are countless myths and misconceptions about being vegan, many of which relate to how healthily you can live – from whether or not vegans can get enough protein to whether they can or can’t eat certain foods.

In this article, we’ll look at ten common myths and explain the facts, to help expand your understanding of what it really means to be vegan.

This article covers the following topics:

• What is a vegan diet?
• 10 common myths and facts about veganism
  • Myth 1: Vegan food is too expensive
  • Myth 2: Veganism is an easy way to lose weight
  • Myth 3: Vegans can’t get enough protein
  • Myth 4: Vegans can’t get enough calcium
  • Myth 5: Vegans can’t get enough nutrients and vitamins
  • Myth 6: A vegan diet is too restrictive
  • Myth 7: You will always be hungry and tired on a vegan diet
  • Myth 8: You cannot be vegan when pregnant
  • Myth 9: Vegan products are safe for those with food allergies
  • Myth 10: Vegan and plant-based are the same thing

Use the above links to jump to a certain section of the article.

What is a Vegan Diet?

A vegan diet, also often referred to as a plant-based diet, excludes all animal-based foods and anything animal-derived. This refers to all types of meat, including fish and any parts of animals used in food, dairy produce like milk and cheese, eggs from any type of animal, and anything that comes from insects like carmine (crushed insects) and bee honey.

A vegan diet is not the same as a vegetarian, pescatarian, or flexitarian diet, as these allow the consumption of some quantity of animal-based foods or derivatives.

Being vegan also extends beyond food choices. The Vegan Society’s definition of veganism states that:

“Veganism is a philosophy and way of living which seeks to exclude – as far as is possible and practicable – all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment.”

Although the Vegan Society was officially formed in 1944, evidence of people avoiding animal products can be traced back over 2,000 years. 1806 marks the earliest recorded case when people publicly objected to eating eggs and dairy.

Over the decades since then, an increasing number of people have adopted veganism, and in that time, we have gained a better understanding of how to live on a plant-based diet. However, there has also been a growing amount of misinformation and myths.

Back to Top

10 Common Myths and Facts About Veganism

Myth 1: “Vegan food is too expensive”

One of the most prevalent myths surrounding veganism is that it isn’t accessible to everyone. The truth is that, just like any diet, plant-based eating is only expensive if you buy a lot of quick-to-eat processed foods, ready-made meals and products from vegan-specific brands. This is particularly the case for vegan foods that are direct substitutes and are designed to cut down cooking time.

The reality is that there are so many vegan foods and ingredients that are cheap and affordable in the UK, especially if the diet is centred around cheaper foods like certain fruits, vegetables, grains and beans.

With good planning, a vegan diet can be affordable and even cheaper than one that includes animal products.

It can certainly present challenges to some people, however. For example, low-income households and those who don’t have a lot of time to cook may rely on quick meals that are more expensive in the long run.

It’s also important to keep in mind that a huge majority of the agricultural subsidies that farmers receive from the government go towards animal produce, as there is such a demand. This is why you’ll often see a frozen burger cost less than a fresh punnet of fruit. As Surge Activism states in reference to DEFRA:

“Around 90% of the annual profit of farmers who graze livestock comes from agriculture subsidies, with some farmers only making £12,000 a year, even though they are given £44,000 in subsidies. Whilst, for comparison, only 10% of fruit farmers’ annual profit came from subsidies.”

As more people adopt a plant-based diet and the demand for vegan products increases, the prices of vegan food will lower, and barriers will be reduced. But in the meantime, there are still plenty of ways to live affordably on a vegan diet.

Back to Top

Myth 2: “Veganism is an easy way to lose weight”

Eating a vegan diet certainly can help you to lose weight and gain more control over what you eat. It’s quite common for new vegans to report that they lost weight in the first few months of changing their diet, especially as their body adjusts to the new type of food it’s digesting.  

However, it’s a misconception that veganism automatically equates to weight loss.

Like any diet, it is only beneficial for weight loss and health if well-planned and balanced.

Plant-based eating can lend itself to a healthier diet and help you to lose weight, as your intake of nutritious and low-calorie foods may increase. But it’s completely possible to eat an unhealthy and fatty vegan diet that could instead make you gain weight. This is especially true if your diet consists mostly of carbs, processed vegan options and indulgent treats, which are becoming more and more available.

Whether you’re an omnivore, vegetarian or vegan, proper planning of your diet is essential if you want to manage your weight.

Back to Top

Myth 3: “Vegans can’t get enough protein”

The belief that vegans can’t acquire protein from plant-based eating is undoubtedly the most common misconception and has been repeatedly debunked.

There are countless plant-based sources of protein. Many are actually a healthier source than animal products and have more protein per calorie than meat. Examples of plant-based protein sources include lentils, beans, peas, nuts, mushrooms, soya products (like tofu), broccoli, quinoa, pasta – the list goes on. 

Even if you exercise a lot or are building muscle, you can easily achieve all the protein you need from a plant-based diet. In fact, the famous Netflix documentary “The Game Changers” explores the many benefits of plant-based eating for athletes and highlights the success stories of vegan athletes.

It’s also worth noting that almost all sources of protein, particularly protein acquired from animals like cows and chickens, actually originate from plants. In short, the plants animals eat are broken down and converted into protein.

Back to Top

Myth 4: “Vegans can’t get enough calcium”

Going hand in hand with the previous myth, this misconception is also widespread. It often stems from the incorrect belief that dairy products are the best or only source of calcium. 

Like protein, calcium is readily available in a variety of plant-based foods. In fact, some plant-based sources of calcium are better absorbed by the body than dairy milk, such as kale.

Examples of vegan calcium sources include cabbage, broccoli, kale, and other leafy green vegetables, tofu, fortified plant milks, almonds, chia and sesame seeds, beans and pulses and bread (white and brown flour is fortified with calcium by law in the UK).

Even if you aren’t vegan, having a range of calcium sources in your diet can be a much healthier option. According to the British United Provident Association (BUPA), one in ten people in the UK are lactose intolerant, meaning dairy products like milk are difficult to digest. Whole milk also contains a high-fat content, making it an unhealthier source of calcium compared to various plant-based options.

Back to Top

Myth 5: “Vegans can’t get enough nutrients and vitamins”

Many people mistakenly think that a vegan diet does not provide all the necessary nutrients and vitamins needed to live healthily. As we’ve seen in the case of protein and calcium, plant-based foods readily provide all the nutrients you need. The only exception is vitamin B12, which we’ll discuss shortly.

Below are a few examples of nutrients and vitamins that misconceptions frequently circulate about.

Iron

According to The Vegan Society, iron deficiency is the most common deficiency in the world. This can occur regardless of whether you’re a meat eater or not, as there are often many factors at play. For example, if you do or don’t eat certain foods that affect absorption, as well as menstruation.

The good news is that iron is readily available from many plants. Examples include lentils, chickpeas, kidney beans, tofu, cashew nuts, kale, quinoa, pumpkin seeds, dried apricots, figs and raisins.

B12

Sources of vitamin B12 are commonly questioned in reference to veganism, as the main sources of vitamin B12 (aside from supplements) are animals and animal products. The reality is that vegans can achieve the intake they need, though the only reliable sources are supplements or fortified foods, so it’s important for vegans to ensure they are getting the necessary amount from them.

It’s also interesting to note that the way in which B12 is typically achieved by omnivores is quite misunderstood.

Vitamin B12 is produced by certain microorganisms. It is not naturally found in plants, but animals acquire it when they graze, as the substance from which they can synthesise it (cobalt) can be naturally present in soil. However, in modern animal agriculture, farmed animals are mostly kept indoors so do not achieve it this way. Therefore, they are normally given cobalt or B12 supplements. This means that farmed animals are mostly a middle-man for a person’s B12 intake.

For vegans, there are fortunately a few ways to healthily acquire B12, the easiest of which is taking a regular supplement. Many vegan foods are also fortified with B12 – such as nutritional yeast, vegan spreads, breakfast cereals and plant milks – and this will usually be highlighted on the food label.

Iodine

Much like vitamin B12, animals typically achieve iodine via soil when grazing, and it is often naturally found in sea life. Farmed animals usually receive supplements to prevent deficiency, as they will not always be able to achieve it through grazing. 

While some plants do contain a minimal amount, this isn’t considered an effective way of achieving iodine. Seaweed is an excellent source, though the amount can sometimes be too high, so a moderate intake may be suitable. The most reliable way for vegans to achieve iodine is by taking a regular supplement.  

Omega-3 and omega-6 fats

Omega 3s and 6s are vital for brain health, and the common misconception about them is that they’re only achievable from oily fish. There are actually a number of plant-based sources of omega fats, such as various seeds (including pumpkin, sunflower, flax, and chia), walnuts, seaweed and soya spread.

Due to the way omegas are converted in the body, a little extra thought is required to ensure it’s effectively acquired through a vegan diet. In short, this involves balancing your intake of various sources.

Absorption can also vary from person to person, and there are some rare cases where conversion to the necessary type of omega is a challenge. In this case, an algae-based supplement is suitable, and vegans may want to take this anyway if they find planning meals around it too complicated.

Note that algae is the main source for fish too, and additional omegas are often supplemented into the diets of farmed fish.  

Back to Top

Myth 6: “A vegan diet is too restrictive”      

As we’ve seen throughout this article, there are so many different foods that vegans can still eat, many of which are fundamentals in any type of diet. The main challenge for vegans is that the demand for animal products is much higher than for vegan products, particularly for easy-to-make foods and when eating out, and there are so many products with tiny traces of animal derivatives.

However, the options available are continuously increasing as the number of vegans continues to rise, and there are countless recipe possibilities. There is a substitution or alternative for just about every animal product, from meats to milks to chocolates. Nowadays, most UK supermarkets have dedicated plant-based sections, and most eateries offer at least one or two vegan options, and this is on the rise each year.

Many vegans even report that they became more creative with cooking, and they eat a wider variety of foods once they swap their diet.

Back to Top

Myth 7: “You will always be hungry and tired on a vegan diet”

This misconception is usually prompted by the myth that vegans can’t achieve all the nutrients they need for good health and that their diet is too restricted. As discussed earlier, just like any diet, a vegan one can be unhealthy and leave you feeling unsatisfied and low on energy if not properly planned and balanced.

Many first-time vegans report feeling hungry and tired, while others report gaining energy boosts. This will all depend on how quickly a person’s body adjusts to the new food it’s digesting and how well-balanced their diet is.

Back to Top

Myth 8: “You cannot be vegan when pregnant”

Concern for soon-to-be vegan parents and their unborn child is common, though it is also a misconception. Pregnancy is a challenge for the body no matter what diet you are on and usually requires additional consideration of nutrients.

The NHS states that “A varied and balanced vegetarian or vegan diet can provide enough nutrients for you and your baby during pregnancy.” They advise that you pay particular attention to iron and vitamin B12, which, as discussed earlier in this article, can be achieved on a vegan diet. The NHS provides thorough guidance on what to consider when pregnant.

There is also a misconception that children cannot be raised on a vegan diet. While parents do need to pay particular attention to their children’s diet to ensure they get everything they need for development, the NHS states that: “As long as they get all the nutrients they need, children can be brought up healthily on a vegetarian or vegan diet.”

If you’re ever concerned about being on a vegan diet during pregnancy or raising your child vegan, you can always seek further information from the NHS and your GP or another medical professional, to ensure you’re fully prepared.

Back to Top

Myth 9: “Vegan products are safe for those with food allergies”

As with any type of food product, if you have a food allergy, then it’s essential you always check the ingredients list to look for allergens. Whilst many vegan products are allergen-free, there are also many which aren’t. For example, check the label on a ready-made vegan meal, and you’ll likely see the inclusion of gluten, sesame or sulphites in bold font on the ingredients list.

Whilst many of the 14 named allergens are indeed animal products (dairy, fish and eggs, for example), many of them are also commonly used in vegan meat-substitute products. Soya is perhaps the most common example of an allergen used in vegan foods, as it’s often a main ingredient in vegan burgers and sausages, etc., but don’t forget about nuts and peanuts, which are a great source of nutrients for those following a plant-based diet.

It’s also worth bearing in mind that there’s no legal definition of the term ‘vegan’, so there is also no legal definition – in the UK or EU – of what ingredients a vegan food product can or cannot contain. In short, this is a complicated area, so it’s vital that those with allergies always check the ingredient lists of so-called vegan products.

Back to Top

Myth 10: “Vegan and plant-based are the same thing”

The terms ‘vegan’ and ‘plant-based’ are often used interchangeably and, on the whole, they are largely the same thing. If we look at the finer details, however, we’ll learn that vegan and plant-based can be quite different.

As seen earlier in the article, the Vegan Society’s definition of vegan is ‘a philosophy and way of living which seeks to exclude all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.’ This shows that the term ‘vegan’ refers to the use of animals for anything, not just food products. It also uses the term ‘veganism’ to refer to a philosophy or way of life – ‘plant-based’ does not extend this far.

‘Plant-based’ generally refers more specifically to food products only, though it can also be seen on the labels of some beauty products and even cleaning products- this is often simply for marketing reasons. The term ‘plant-based’ is usually used to refer to a food product or diet that consists solely, or largely, of food products derived from plants. Note that this definition, unlike veganism, doesn’t necessarily exclude animal products completely. You can still say you follow a plant-based diet if you eat ‘largely’ plant-based food products or follow a vegetarian diet, for example, or a ‘plant-based burger’ may still contain egg.

Back to Top

There are many myths and misconceptions about veganism, some of which we have debunked in this article, but there are also many more that can make people wonder whether veganism is a good choice. It’s important for everyone to research the facts about this subject, so they can better understand the commonly misunderstood vegan diet and lifestyle.

What to Read Next:

• A Vegan Grocery List – 50 Ideas for a Healthy Vegan Kitchen
• A Vegetarian Diet: What Can I Eat & What are the Benefits?
• Guide to Alternative Milk: Food Safety, Nutritional Benefits & A Good Brew!
• Vegan Food Products: What are the Labelling Requirements?
• Nutrition and Healthy Eating Training Course

The post 10 Vegan Myths and Facts appeared first on The Hub | High Speed Training.