At this time of year many will be participating in Veganuary, with 4% of YouGov survey respondents in the UK reporting they took part in January 2023.1 In general, there is an increasing trend towards vegan and plant-based diets with more individuals wanting to decrease their consumption of animal protein. 

For those looking to adopt a plant-based diet to support metabolism and reset after the festive season, one thing to consider is the healthy balance between protein, carbohydrates and fats, with less emphasis on refined carbs and ultra-processed foods.

Eating a good portion of protein-rich food at each meal, in addition to cutting down on simple sugars can go a long way to support metabolism and blood sugar balance- helping to prevent carbohydrate cravings between meals. A focus on healthy fats in a vegan diet, is essential- one source being organic hemp seed oil which is rich in omega-3 as an alternative to oily fish.

Research has linked a plant-based diet with many health benefits including a lower incidence of obesity. However, careful planning to incorporate nutrient-dense ingredients (as well as supplementation where appropriate) is vital to prevent deficiencies- especially for the following nutrients: vitamin D, B12, B2, B3, zinc, selenium, calcium and protein. 2

A foundation for a healthy lifestyle is the daily consumption of a diverse range of whole, unprocessed, plant foods. If buying meat substitutes, consider the quality of the protein source. Textured vegetable protein found in many vegan alternative products, typically made from soy, pea protein and wheat, can be highly processed. The newer-style vegan burgers and meat substitutes are likely to be processed using intense heat and pressure which could potentially denature and reduce the quality of the protein. Recommended protein-rich wholefoods in a plant-based diet include tofu, tempeh, lentils, beans, peas, chickpeas, nuts and seeds. Some individuals are sensitive to soy or perhaps prefer not to eat non-organic soya products (two thirds of soy grown globally is genetically modified).2

Most plant foods (other than soy) do not contain all of the nine essential amino acids, hence those following a vegan diet are advised to consume a variety of plant-based protein dense foods, rather than just stick to one source and combine these every day in order to obtain the full amino acid profile their body needs. One simple and convenient way to increase your protein intake is to add a high-quality unflavoured protein powder to vegetable soups, stews and dips. This way you can incorporate more protein at mealtime and won’t necessarily need protein shakes between meals if you are not a big lover of shakes (SunWarrior have a range of delicious flavours if shakes are your thing!).

What to look for in a quality plant-based protein?

  • Certified organic: Ensures quality, planet friendly, safe, non-GMO and no pesticide residues
  • Vegan with consciously sourced ingredients
  • Bioavailable: Sprouted and fermented- without the overprocessing that destroys nutrients and enzymes
  • Hypoallergenic: Gluten, Dairy & Soy-free
  • Synthetic free: absolutely no artificial colours, flavours, preservatives       
  • Low GI -Keto-friendly: No added sugar         
  • High performance-designed for ACTIVE WARRIORS
  • Delicious: Smooth texture and a variety of flavours
  • Earth-friendly -100% post-consumer recyclable tubs

           

January Detox ‘Gazpacho’ (Plant-Based): *

Simply blend all the ingredients to make a smooth, creamy gazpacho-like soup. Can also be chilled in the fridge and eaten as a nourishing dip for bread/vegetable sticks etc.

Ingredients:

  • 1 celery stalk
  • ½ cucumber
  • A handful lettuce
  • 1 handful parsley or coriander
  • 1 avocado
  • 1 apple
  • 1 whole peeled lemon
  • 1 cooked sweet potato
  • 1 scoop unflavoured Sunwarrior Warrior Blend
  • 1 tablespoon Chia Seeds
  • Sea salt to taste
  • 1 clove fresh garlic
  • Sprinkle of Cayenne pepper
  • 450ml -500ml of water
  • Ginger (optional) 

What is the difference between SunWarrior’s most popular protein blends?

Classic Plus:

Classic Plus contains 5 organic protein sources including fermented and sprouted brown rice protein- enhanced with yellow pea protein, chia seeds, quinoa and amaranth to supply additional amino acids and nutrients per delicious serving. Ideal for adding to breakfast bowls, soups, dips, smoothies and shakes... 

Warrior Blend:

Warrior Blend is a high-performance protein powder that fuses the power of organic fermented pea protein, goji berry and hemp seed protein, along with organic coconut medium-chain triglycerides (MCTs) making it ideal for pre and post workout and exercise. 

Also available: Classic – for purists and sensitive people, containing only one ingredient: Fermented Whole Brown Rice.

References:

  1. https://veganuary.com/
  2. Bakaloudi, D. R., et al (2021). Intake and adequacy of the vegan diet. A systematic review of the evidence. Clinical nutrition (Edinburgh, Scotland), 40(5), 3503–3521. https://doi.org/10.1016/j.clnu.2020.11.035
  3. https://www.ethicalconsumer.org/food-drink/soya-sustainable

*Adapted from https://sunwarrior.com/blogs/vegan-recipes/detox-gazpacho-for-the-new-year