We have gathered interesting medical study findings and specific dietary advice for you.

Kifli offers one of the country's widest selections of vegetarian, vegan, organic, and free-from products, and now – on the occasion of the Veganuary theme – we have also explored what official medical studies say about the physiological effects of a plant-based diet.

Why is plant-based nutrition good for you?

We are not saying you shouldn't eat meat (the author of these lines is also an enthusiastic meat-eater), just that there are countless delicious alternatives worth exploring, especially since you are doing good for your body and the planet. This is especially true for red meats: beef has the largest ecological footprint due to carbon dioxide emissions. Occasionally, a delicious steak or hamburger can be enjoyed, but numerous studies have documented that excessive (especially red) meat consumption increases the risk of cardiovascular mortality.

It is well known that an unhealthy lifestyle – led by refined and processed foods – can lead to serious diseases and early death. Doctors mainly recommend a plant-based diet to those suffering from high blood pressure, diabetes, cardiovascular disease, or obesity. A plant-based diet is not an all-or-nothing program but a lifestyle tailored to the individual. And did you know that producing plant-based foods requires up to 50% less water? Or that a plant-based diet dramatically reduces cholesterol levels and the risk of heart disease or high blood pressure?

Research shows that a vegetarian diet is associated with lower BMI and lower obesity, as well as lower blood pressure – and surprisingly, the risk of developing diabetes is about half that of non-vegetarians.

What should meat avoiders particularly consume and supplement?

Generally, those on a plant-based diet are not at risk of protein deficiency. Proteins are made up of amino acids, some of which, called essential amino acids, cannot be synthesized by the body and must be obtained from food. These are found in meat, dairy products, and eggs, but also in many plant-based foods, such as quinoa, and certain combinations like brown rice and beans, or hummus and whole-grain pita.

The iron bioavailability in plants is lower than in meat. Iron-rich plant-based foods include kidney beans, black beans, soybeans, spinach, raisins, cashews, oatmeal, cabbage, and tomato juice.

Appropriate calcium intake can be achieved with a well-balanced, carefully planned plant-based diet. Some significant sources of calcium are tofu, mustard and turnip greens, bok choy, and kale.

Those following a diet free of animal products are at risk of a vital vitamin B12 deficiency, so it is advisable to supplement this.

The fatty acids that vegans are most likely to lack are omega-3 fats. A deficiency in essential fatty acids can manifest in skin, hair, and nail disorders. Excellent plant-based sources of omega-3 fats include flaxseeds, flaxseed oil, walnuts, and canola oil.

We hope that the above has provided some motivation and guidance for those newly trying vegetarianism or veganism, even if only temporarily or by incorporating it one or two days a week. We bet that in our plant-based selection you will find something you find very exciting and delicious, even as a meat-eater!