How does diet and lifestyle drive chronic disease?

By Isabelle Sadler and Shireen Kassam

The alarming rise in disease rates, including type 2 diabetes, cardiovascular diseases and many cancers, can partly be attributed to changing lifestyle habits and dietary patterns. Our lives are becoming increasingly sedentary and our diets increasingly high in animal-based and highly processed foods while being low in fruits, vegetables, nuts, and whole grains.

Most chronic diseases share similar pathogenic mechanisms, even though their manifestations may differ. The key driver is low-grade chronic inflammation. Inflammation is the body’s response to tissue damage, and usually it is a protective process. However, when the body becomes overwhelmed, inflammation can lead to damage of normal tissues, resulting in chronic disease. Diet and lifestyle choices can either promote or prevent this kind of inflammation.

Below, we look at the main mechanisms that link diet to chronic disease.

1) Oxidative stress

Oxidation is a normal process in the body, referring to the loss of electrons by a molecule, atom or ion. The opposite reaction, the gain of an electron, is called reduction. These processes are usually in balance and play a crucial role in normal cellular metabolism. An imbalance between oxidation and reduction can give rise to reactive oxygen species (ROS). ROS are a normal byproduct of cellular metabolism, but during times of “stress” their levels can rise dramatically, resulting in tissue damage through oxidative stress.

Oxidative stress can damage proteins, DNA and cell membranes. Stressors that increase ROS levels include cigarette smoking, medication, pesticides, radiation, and our diet choices. The body requires antioxidants to counter these damaging ROS. Studies have shown that people eating predominantly plant-based diets have higher levels of antioxidants in the body than omnivores, including various polyphenols, vitamin C, and vitamin E.

Plant foods contain hundreds of antioxidant compounds and have vastly higher antioxidant content than animal-derived foods. Some compounds within animal-derived foods, such as haem iron (found in haemoglobin and myoglobin in meat), are pro-oxidants that create oxidative stress and can contribute to cellular damage. Haem iron is also a catalyst for ROS formation, causing significant damage to DNA and increasing inflammation and protein damage. There is evidence from observational studies to suggest that high dietary haem intake from animal meat consumption increases the risk for adverse health effects including type 2 diabetes, gestational diabetes, cardiovascular, and some cancers.

Advanced glycation end products (AGEs) are a group of compounds that induce oxidative stress and increase inflammation. They are formed by a spontaneous chemical reaction between an amino acid (protein) and a monosaccharide (glucose). AGEs accumulate over time, and the body’s process for clearing them is slow. The long-term consumption of AGEs results in the production of pro-inflammatory molecules, increases inflammatory markers, and leads to immune activation. They have also been shown to cause cellular damage and insulin resistance, worsening endothelial function and organ health, and have been implicated in the pathogenesis of a number of chronic diseases, including type 2 diabetes, kidney failure, cancer and neurodegenerative and cardiovascular diseases.

Some AGEs are produced in the body every day, but diet is the biggest contributor to AGE formation, along with tobacco products. AGEs from food are generated more readily from protein-rich foods, when cooking at high temperatures, for longer periods, and with dry-heat cooking. Lower amounts form when moisture is present. A 2010 study that categorised AGE levels across 549 foods found animal-derived foods that are high in fat and protein are highest in AGEs and also prone to new AGE formation during cooking. The highest levels were observed in beef and cheeses followed by poultry, pork, fish, and eggs. Fried and processed foods also generate high levels of AGEs. In contrast foods such as vegetables, fruits, whole grains, and milk contain relatively few AGEs, even after cooking. AGE formation is also increased by altered glucose metabolism, that is, high blood sugar, insulin resistance and diabetes.

2) Gut dysbiosis

The gut microbiome is made up of trillions of microorganisms living in the gut. We understand most about the bacteria there, but viruses, fungi and protozoa are present too. The gut microbiota ferment indigestible substrates, including dietary fibre, and produce short-chain fatty acids (SCFAs) such as butyrate, propionate and acetate. SCFAs are signalling molecules required for the integrity of the gut lining, the gut’s immune system, reducing colonic pH and protecting against pathogens, and are thought to have a direct anti-inflammatory effect in the gut. A healthy gut microbiome is characterised by richness and high microbial diversity with a wide range of species present, whereas dysbiosis is defined by an imbalance of the bacterial species in the gut. This imbalance is linked to metabolic dysfunction, which contributes to the development of various chronic diseases.

Dietary choices affect the health of the gut microbiota, partly because they rely predominantly on fibre from whole plant foods. Plant-based diets can increase bacterial diversity and promote the generation of SCFAs. Diets lacking in plant-derived fibre, as is the case for most Western-style diet patterns, are known to reduce SCFA production and increase production of secondary bile acids, which are formed by gut bacteria acting on primary bile acids from the liver. Secondary bile acids can damage gut cells, increase gut permeability, and are implicated in the development of gastrointestinal cancers. Diets high in saturated fat may also negatively affect microbiota richness and diversity, and can increase gut permeability, allowing inflammatory substances such as bacteria and lipopolysaccharides (bacterial endotoxins) into the circulation, which contributes to inflammation. An unhealthy gut microbiome also results in lower levels of incretin hormones, a group of gut hormones released after eating that lower blood glucose and support the effects of insulin. In people with type 2 diabetes, this incretin effect is reduced or absent.

3) Lipotoxicity / dyslipidaemia

An unhealthy diet that provides more calories than the body needs, especially from saturated fat and highly processed foods, can drive excess fat accumulation. While weight gain is often most visible as subcutaneous fat stored beneath the skin, fat stored around the organs (visceral fat) and within tissues where it would not normally be stored (ectopic fat) is particularly harmful to health.

Body fat, or adipose tissue, is considered a metabolically active endocrine organ, secreting signalling molecules that regulate metabolism, inflammation, and immunity. As adipose tissue expands, fat cells become larger and/or increase in number, which can place stress on the cells, disrupt their normal function, and activate inflammatory pathways.

When excess fat accumulates in the liver, skeletal muscle, heart and pancreas, it can cause these organs to become dysfunctional and lead to metabolic disease. For instance, high levels of visceral fat are strongly associated with insulin resistance, an important predictor of type two diabetes risk. In the pancreas, fat infiltration can damage cells to the point where they can no longer produce enough insulin.

In obesity, this can contribute to low-grade chronic inflammation and impaired immune cell function, leading to systemic metabolic dysregulation. This increases the risk of developing obesity-related metabolic disorders such as type 2 diabetes, cardiovascular disease, and metabolic dysfunction-associated steatotic liver disease.

Importantly, you don’t have to be overweight, or carry much excess subcutaneous fat, to have excess visceral or ectopic fat. This is one reason people of normal weight or BMI can still develop type 2 diabetes when exposed to a Western-style lifestyle and diet.

4) Protein source

Protein has become a rather revered macronutrient, but more isn’t necessarily better, and the source and quality of protein matters more than the quantity.

Studies have shown that higher intake of protein from animal sources is associated with increased risk of mortality, cardiovascular disease and cancer, whereas intake of plant protein has been associated with a lower risk of these diseases. This has been demonstrated across various large cohorts, including the Nurses’ Health Study, the Health Professionals Follow-up Study, the Adventist Health Study, and a large prospective cohort study conducted in Japan. In a 2021 cohort study, substituting 5% energy of animal protein with plant protein was associated with between a 9%-19% lower risk of all‐cause mortality, 13%-30% lower risk of CVD mortality, and 3%-32% lower risk of dementia mortality.

There are several reasons animal protein is a less healthy choice: it’s typically packaged with cholesterol and saturated fat, and it has a higher content of sulphur-containing and branched-chain amino acids compared with plant-derived protein – both linked to a higher risk of chronic disease. Red meat also increases trimethylamine-N-oxide (TMAO) in the body, which may underlie the association with cardiovascular disease. As previously mentioned, animal proteins contain higher amounts of AGEs, especially when cooked. Cooking animal protein at high temperatures may also lead to the production of heterocyclic amines (HAAs), which are thought to increase cancer risk in humans.

Can a plant-based diet help prevent and reverse these diseases?

Oxidative stress, gut dysbiosis and lipotoxicity all feed into chronic low-grade inflammation, which in turn drives chronic disease. LDL-cholesterol, elevated largely by the saturated fat content of a Western diet, is a further underlying cause of atherosclerosis on top of these mechanisms.

A whole-food, plant-based diet is best described as an anti-inflammatory diet, working against each of the mechanisms above. Individuals following a predominantly whole foods, plant-based diet can have lower levels of inflammatory markers, less evidence of oxidative stress (see also), lower levels of AGE’s, higher fibre intake leading to a healthier gut microbiome with higher SCFA levels, and are less likely to be overweight.

To learn more about plant-based diets for the prevention of chronic diseases, you can visit our article pages that cover:

• Healthy weight management
• Brain health
• Type 2 diabetes
• Cardiovascular disease

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Plant-Based Health Professionals UK (PBHP UK) is a non-profit organisation dedicated to transforming UK healthcare into a healthier, fairer and more sustainable system. We rely on conferences, teaching, grants and membership to continue our work. If you enjoyed this article please join as a member and receive discounts, exclusive events and promotion on our platforms in return. Together, we can transform UK healthcare.

Review of the plant-based nutrition and lifestyle medicine news September 2026

This month I cover healthy ageing, dietary fat and prostate cancer, plant-rich meals in hospitals, dairy and health plus more benefits of adding plants to your plate.

Dietary patterns, mortality and life expectancy by frailty status

Readers will already know that dietary risk factors are one of the key determinants of chronic ill health and early death in the UK and globally. Healthy diet patterns are in general high in fruit, vegetables, whole grains, beans, nuts and seeds and low or absent in red and processed meat and ultra-processed foods.

This new study aimed to assess the impact of dietary patterns on life expectancy in participants of the UK Biobank Study, stratifying by frailty status. The study focused on four dietary patterns assessed via a food frequency questionnaire at baseline: alternative Mediterranean Diet (aMED), which assesses intake of foods central to the traditional Mediterranean diet; Dietary Approaches to Stop Hypertension (DASH), designed to prevent hypertension and cardiovascular disease; Plant-based Diet Indices (PDI), which evaluate the quality and extent of plant-based food consumption, including overall (PDI), healthful (hPDI), and unhealthful (uPDI) versions; and Planetary Health Diet Index (PHDI), based on the EAT-Lancet Commission’s recommendations for both human and planetary health. Frailty status was assessed at baseline using five criteria: weight loss, exhaustion, physical activity, walking speed, and grip strength.

After a median follow-up of 13.4 years, participants most adherent to these healthy diet patterns had a significant reduction in mortality. Adherence to the Mediterranean diet reduced mortality by 24%, the DASH diet by 17%, the PDI by 16% and the PHDI by 12%. Even more benefits were apparent in those with greater frailty.

Analysis of individual food components revealed that higher intake of plant-based foods such as whole grains, fruits, vegetables, nuts, and legumes was associated with a lower risk of all-cause mortality, while higher intake of red meat, processed meat, and sugar-sweetened beverages was associated with higher risks. Associations with fish, chicken and eggs were not consistent.

Greater adherence to healthy dietary patterns also predicted for a longer life expectancy. At age 40, greater adherence to the Med diet led to a life expectancy of 46.7 years, the DASH diet 46.1 years, the PDI 45.74 years and PHDI 45.72 years. Greater life expectancy with a healthier diet was seen across all frailty statuses. Women had a longer life expectancy than men, but men seem to benefit the most from adhering to a healthier diet.

Although the study results are not surprising, what it does show is that a healthy diet can improve health and longevity regardless of frailty, with perhaps even more benefits for older, frail people. So the key message has to be – it’s never too late to adopt a healthy diet, including eating more plant-based foods.

It should also be noted that we know the British public on average eats less than one portion of legumes per week and only 17% of adults eat 5 portions of fruit and veg per day. These findings are therefore in the context of a population who are in general not consuming enough of the foods that promote food health. A prior analysis from the same study cohort showed that the consumption of carbohydrate-rich plant-based foods was associated with markers of healthier ageing, whereas animal foods and low-carb diets were associated with adverse effects on markers of ageing.

Vegan diets in healthy older adults

There is still doubt as to whether a fully plant-based or vegan diet is appropriate for older adults, in part because of the traditional thinking that animal protein is more bioavailable and hence should be associated with lower rates of frailty.

This randomised study aimed to ask whether healthy older adults could adopt a vegan diet without compromising protein intake and skeletal muscle mass.

The study had three parallel arms in which 72 healthy older adults aged ≥65 years were randomly assigned to follow 1) a self-selected vegan diet (VEG), 2) their habitual omnivorous diet (OMNI), or 3) a self-selected vegan diet with RE (VEG-RE) for 12 weeks. The primary outcomes was total fat-free thigh muscle volume assessed with MRI. There were a number of secondary outcomes including, muscle volume of the anterior and posterior thighs of the dominant- and non–dominant legs specifically, appendicular lean mass, body mass, thigh muscle strength, thigh muscle fat infiltration (MFI), abdominal subcutaneous adipose tissue, visceral adipose tissue, liver fat fraction, muscle protein synthesis (MPS) rates and dietary intake of energy, macronutrients and essential amino acids consumed per day.

The vegan diet groups were counselled during three nutrition meetings, before and two during the study. Participants were provided with resources, including recipes. To improve compliance, all participants were provided with self-selected commercially available plant-based (VEG and VEG-RE) or animal-based (OMNI) food products every other week.

During the study period there was a significant decrease in protein intake (27g/d) in both the VEG groups compared to their baseline and decreased intakes of essential amino acids (except cysteine). The VEG groups also significantly increased their intake of carbohydrates and fibre (45%). There was no difference from baseline in intakes of energy or fat. This change in dietary intake in the VEG group correlated with a decline in skeletal muscle mass and in lower daily MPS rates. However, this decline was attenuated in the VEG-RE group who were doing resistance exercise twice per week. There was also a difference in change in muscle strength between VEG (~5‒10% strength loss) and VEG-RE (~3‒8% strength gain). The VEG group also lost body mass (-2.9kg) suggesting negative energy balance despite energy intake not changing. This suggests that perhaps absorption of food reduced, in part because of the higher fibre intake.

At first the results may seen alarming and interpreted as a vegan diet is putting older adults at risk of sarcopenia. However, the study does not provide information on the actual dietary intake of participants. What is clear is that shifting from an omnivorous to a vegan diet requires adequate knowledge and skills on how to incorporate high protein foods into the diet. The substantial decrease in protein intake from baseline in the VEG groups suggested that intakes of beans, soya and other meat analogues were insufficient. Yet, when protein intake is adequate, we know that a vegan diet can support muscle protein synthesis and maintain muscle mass and strength just as well as an omnivorous diet, with evidence of potential adaptation to lower protein intakes.

So the cautionary note here is that when older adults adopt a vegan diet, adequate support is needed to ensure they consume enough energy and protein. The study also demonstrates the benefits of resistance exercise, which should be a part of everyone’s routine.

Do vegetarian diets increase the risk of early death?

A rather alarming new study suggests that older adults following a vegetarian diet have an increased risk of premature death. Researchers analysed dietary data and causes of death in adults aged ≥65 years from the Chinese Longitudinal Healthy Longevity Survey (n = 6678) and the US National Health and Nutrition Examination Survey (n = 6305). Those participants following a vegetarian diet (various subtypes of vegetarian diet were defined – pesto-vegetarian, lacto-ovo vegetarian and vegan) or who had transitioned from an omnivorous to vegetarian diet had an increased risk of all cause mortality in the range of 19-52% increased risk.

Although we can’t dismiss study results because they don’t align with one’s values or mission, it’s worth noting a few things about this study. Firstly, vegetarians were identified by the fact that they excluded various animal sourced foods from the diet. There are no data provided on what these participants were actually eating. The numbers of vegetarians in each cohort was very small – 578 in the Chinese cohort and 191 in the US cohort. Therefore the number of deaths during follow-up in each category were tiny – 50 deaths of vegans in the Chinese group and 10 in the US group.

Without knowing anything about diet quality, it is impossible to take any learning away from this paper. We know that meat-free diets can be composed of high intakes of refined grains, sugar and ultra-processed foods or they can be healthy if focussed on minimally processed whole plant foods and thus diet quality is paramount when researching health outcomes We also have no idea what the participants died of.

Overall, the study is worth noting but needs to be put into the context of the rest of the literature we have on meat-free diets. In larger cohorts such as the the EPIC-Oxford study, all-cause mortality is not significantly different from omnivores. In the Adventist Health Study-2, vegans have a lower mortality at age 65 years but this advantage is lost by age 85 years. However, vegans and vegetarians consistently show lower rates of cardiovascular diseases, cancer and type 2 diabetes. I think most people who identify as vegan would be happy to accept these findings and be reassured with the fact that chronic disease risk may be lower albeit with a comparable life-expectancy to omnivores.

Dietary Fat Intake and Mortality Among Patients With Nonmetastatic Prostate Cancer

There is accumulating evidence that healthy habits, including dietary factors, are important after a diagnosis of cancer and can improve survival. There has been a lot of research on dietary factors and prostate cancer, which I have summarised in this article. Essentially, a plant-based diet is associated with lower risk of prostate cancer and improved outcomes following diagnosis.

This new analysis from the Health Professionals Follow-Up Study from the US analysed the impact of fat consumption after a diagnosis of prostate cancer in 4884 men, during a median follow-up of 12.8 years. Dietary data was collected via questionnaires every 4 years.

The results showed that men consuming the most saturated fat had an increased risk of dying from all-causes (24% increased) cardiovascular diseases (42% increase) and other cancers (42% increase). Saturated fat is mostly derived from animal-sourced foods. Replacing 10% of calories from animal fats with plant-based fats and replacing 5% of calories from saturated fats with monounsaturated fats (nuts, avocado, olives/olive oil) was associated with a decrease in all-cause mortality of 16% and 20% respectively. Dietary fat intake was not specifically associated with prostate cancer mortality.

There are no surprises here in that diets high in animal-sourced foods and saturated fat have long being shown to increase the risk of cardiovascular disease, with healthy plant-based diets showing the opposite. The authors conclude ‘This study coupled with prior epidemiologic studies provides evidence-based recommendations for patients and clinicians around dietary fat consumption to improve survivorship outcomes in the clinical setting of non-metastatic prostate cancer.’

Implementing the Planetary Health Diet in a Canadian acute hospital

This is a genuinely important study for all of us working in the institutional diet change space, especially healthcare. It provides some of the strongest real-world evidence to date that plant-rich menus can be introduced successfully in a large acute hospital. In a 700-bed Canadian tertiary hospital, researchers redesigned lunch and dinner menus by replacing higher-impact dishes with newly developed plant-based and lower-emission options (animal-sourced food was still included in the new menu). Plant-based dishes increased from 0% to 39% of first-choice meals, while meat provision fell substantially.

Importantly, the new menu remained nutritionally adequate. Average protein provision was maintained at around 87 g/day, fibre increased from 19.1 to 23.2 g/day, iron content increased, and calcium and folate improved to meet recommended targets. Overall plate waste did not increase significantly, despite concerns that unfamiliar plant-based meals might be rejected. In fact, waste fell significantly for the newly developed pulse, soya and fish dishes compared with their original counterparts.

Uptake was also impressive with the new dishes served to around 67% of hospitalised patients at each mealtime. 84% of surveyed patients rated them positively, and only 5% of those receiving a plant-based dish chose not to try it. The environmental benefits were substantial, with greenhouse gas emissions from catering falling by 39% and land use by 51%.

For our work in the UK with the Plants First Healthcare Coalition, the key message is that plant-rich hospital food is not only feasible, but can be nutritious, acceptable to patients and compatible with reducing waste and emissions. The study also reinforces the importance of chef-led recipe development, cultural relevance, patient feedback and making plant-rich dishes part of the normal menu rather than a marginal special-diet option.

Another study relevant to public sector catering comes from my colleagues at King’s College London, where researchers tested a “root-to-tip” approach to catering, using parts of fruits and vegetables that would normally be discarded during food preparation, such as peels, skins, stalks and seeds, as ingredients in meals.

Thirty-two dishes were co-designed with chefs and introduced across five university food outlets over nine weeks. Examples included an Asian watermelon salad incorporating the rind and a West African peanut stew using unpeeled butternut squash and its seeds.

During the 9-week intervention period, root-to-tip dishes accounted for 36.6% of all hot-meal sales, while among survey participants choosing a hot meal, 62.4% selected a root-to-tip dish. This approach results it each serving containing on average 0.7 g more fibre while generating 39.7 g less food-preparation waste, amounting to 230 kg of avoided waste. Although conducted in a university rather than a hospital, this is highly relevant to the wider public sector. It shows how chefs can think beyond simply replacing animal foods with plants and instead use plants more creatively and completely, improving nutritional value while preventing food waste. Interestingly, taste and health, rather than sustainability, were the strongest drivers of food choice, reinforcing an important lesson for plant-rich public-sector catering: sustainable food needs first and foremost to be delicious, nutritious and appealing.

Dairy and health

I was honoured to be part of this new documentary exposing the truth about dairy. It will be essential viewing for anyone that still consumes dairy. It is also timely to see this new review paper on dairy by Dr Matthew Nagra and colleagues. The summary is that dairy is not required in the diet of humans. Milk is for babies and not needed beyond weaning. The health impacts depend on what it is replacing in the diet. Dairy is certainly better for health than eating red and processed meat and drinking sugar-sweetened beverages. But, we can make a healthier choice. Choosing beans, pulses, soya, whole grains nuts and seeds instead of dairy is better for health.

The authors of the review conclude ‘Health professionals and researchers are encouraged to adopt the comparative perspective offered by substitution analyses, recognising that the health implications attributed to dairy are largely a function of what it replaces, or what replaces it, within the overall dietary pattern, rather than reflecting an inherent property of dairy in isolation.’

There is nothing special about consuming dairy from a cow when it comes to health. Yet is it horrific for the cows trapped in this industry and farming cows is detrimental to planetary health in terms of carbon and methane emission, land and water use and land, air and water pollution. Let’s be true to the evidence and stop promoting dairy as a health food.

Other notable studies this month include a secondary analysis from a randomised study conducted by PCRM showing once again that a fully plant-based/vegan diet reduced dietary energy density by around 30% hence leading to lower energy intake and greater weight loss compared to an omnivorous diet. This is because plant-based foods are high in water and fibre and low in fat, thus increasing food volume without a proportional increase in energy content. This supports satiety and reduces energy intake without having to deliberating restrict calories/portion size. Read more about energy density and weight management in our free resources.

A massive new meta-analysis from Dr Dagfinn Aune and colleagues, including 87 randomised studies, finds that whole grain consumption is associated with a number of cardiometabolic benefits including, lower body weight, waist circumference, IL6 and CRP levels (markers of inflammation), LDL-cholesterol, triglycerides, fasting plasma glucose and systolic blood pressure. Intakes of 60-100g dry weight (∼115–190 g/day fresh weight) or 4–6 servings per day may be the optimal amount.

We now have a plant-based option for enteral tube feeding in hospital. This study shows that Compleat® Plant Protein 1.6, a food for special medical purposes for use under medical supervision, is well tolerated and acceptable to patients requiring tube feeding. The protein source is pea and the product also contains omega-3 fats and vitamin D from algae. This product has the potential to replace dairy-based tube feeds in order to be more inclusive of people who are lactose intolerant/dairy allergic, vegan, and to meet sustainability goals.

Finally, updated school food standards in the UK have removed the requirement to serve meat three time per week. Instead, schools are free to choose between a variety of protein sources, including pulses. There is much more emphasis on serving fruits and vegetables and limiting ultra-processed foods. Plant-based drinks are also considered an acceptable alternative to dairy milk. My main disappointment is the continued allowance of cheese as a protein source, albeit limited to two meals per week. Optional topping cheese on jacket potatoes and pasta are excluded from the weekly limit. Overall, this does leave the door wide open for schools to adopt plant-rich or even plant-exclusive menus.

Please follow my organisation ‘plant-based health professionals UK’ on Instagram @plantbasedhealthprofessionals and facebook. You can support our work by joining as a member or making a donation via the website.

THAT’S NUTS! A handful of nuts a day cuts blood pressure risk by a quarter, new study finds

Date: 04 September 2026 

It costs pennies, fits in your palm and could be one of the easiest things you do for your heart. Scientists who pooled data on more than 143,000 people say a daily handful of nuts is linked to a significantly lower risk of high blood pressure – the nation’s number one metabolic killer.

A cheap daily handful of nuts is one of the simplest – and most affordable – things you do for your heart, according to major new research.

Now scientists that have pooled data on more than 143,000 people say a daily handful of nuts is linked to a significantly lower risk of high blood pressure – the UK’s number one metabolic killer.

Those who are exceptionally nutty about nuts are around 16% less likely to develop high blood pressure than those who eat the least, experts found after tracking over 20,000 cases.

A daily handful, about 28 grams, about the size which fits in your palm, was linked to roughly a 20% lower risk of high blood pressure.

But the sweet spot comes at around 30 to 35 grams a day, where the risk is a quarter lower.

But piling your plate still higher didn’t add much extra benefit, so there’s no need to overdo it.

High blood pressure affects more than 1.4 billion people worldwide and is the leading driver of heart attacks, strokes and kidney disease  often with no symptoms until it’s too late. With the weekly shop still squeezing budgets, it makes the new study a rare piece of health advice that won’t stretch the purse strings.

At a time when the nation’s health headlines are dominated by pricey weight-loss jabs, it’s a reminder that some of the simplest tools for a healthier heart might already be sitting in the kitchen cupboard – no prescription required.

So what’s going on?

Nuts are packed with heart-friendly unsaturated fats, fibre, potassium and natural plant compounds. They’re also rich in an amino acid the body turns into nitric oxide – a natural chemical that relaxes and widens blood vessels, taking the pressure off. And despite being calorie-dense, nuts are actually linked to lower rates of obesity, another major cause of high blood pressure.

The simplest way in? Swap your mid-afternoon crisps or a biscuit for a small handful of unsalted nuts. Unsalted is the key word… the studies couldn’t tell salted and unsalted apart, and too much salt pushes blood pressure the wrong way, so plain nuts are the way to go.

Michael Metoudi, Registered Dietitian & Research Scientist said,

“These findings as a whole are really encouraging, especially from a public health perspective considering the staggering rise in rates of high blood pressure. This research is  an important addition to the existing evidence supporting the health benefits of eating nuts and reinforces the rationale for increasing daily intake”.

The researchers, writing in the British Journal of Nutrition, rated the strength of the evidence as “probable” – a solid grade for this kind of study, though not cast-iron proof. Because the studies tracked people’s real-life habits rather than testing nuts in a lab, they can’t say for certain that the nuts alone did the trick.

Still, the advice lines up with what heart experts already say. Both the American Heart Association and European heart doctors recommend nuts as part of a healthy diet – alongside plenty of fruit, veg, whole grains and beans.

The takeaway – you don’t need a supplement, a punishing fad diet or a pricey subscription. A daily handful of plain nuts – almonds, walnuts, cashews, whatever you fancy – could be a cheap, easy win your heart will thank you for.

Notes for editors:

Plant-Based Health Professionals UK is a non-profit organisation dedicated to improving human and planetary health through evidence-based whole-food plant-based nutrition and lifestyle medicine. By educating healthcare professionals and the public, it supports the prevention and management of chronic disease while recognising the interconnected health of people, animals, and the environment.

Research: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/nut-consumption-and-the-risk-of-hypertension-a-systematic-review-and-dose-response-metaanalysis-of-prospective-studies/F598AFD9FD35B00A41A428C9D65F2C14

Journal: British Journal of Nutrition

For more information please e-mail: media@pbhp.uk

Lifestyle Medicine in Everyday Secondary Care

Tuesday 13 October 2026, 12noon to 1pm BST London (online)

How can lifestyle medicine become part of routine secondary care, without the need for a dedicated lifestyle medicine clinic? Respiratory consultant Dr Laura-Jane Smith shares practical ways to weave lifestyle medicine into everyday consultations and clinical practice.

Not a member? Please join us here.

Review of the plant-based nutrition and lifestyle medicine news August 2026

This month I cover evidence on diet and kidney health, ultra-processed plant-based diets, nutrition & GLP-1 medications, healthy habits for brain & heart health PLUS the looming food security crisis.

Meat-free diets reduce the risk of kidney disease

Studies on plant-based diets have consistently shown benefits for kidney health. This is likely to be because plant-based diets reduce the risk of the main risk factors that lead to chronic kidney disease (CKD), namely high blood pressure and type 2 diabetes and also beneficial impacts on the gut microbiome.

This new analysis from the UK Biobank study analysed the risk of CKD according to diet pattern. The study included 416,584 participants who were classified into five dietary groups: high meat eaters, low meat eaters, poultry eaters, pescatarians, and vegetarians. The vegetarian group included a small number of vegans (367).

During the almost 13 years of follow-up, 23,084 participants developed CKD among them 90% had normal kidney function at baseline, while 3% and 7% had CKD stage 1 and 2, respectively. The risk of developing CKD was higher in people with a high BMI and with type 2 diabetes. Participants following a vegetarian diet were more likely to be female, younger, have a lower BMI, a higher baseline eGFR (better kidney function), and a higher educational attainment compared to high meat eaters. Compared to high meat eaters, vegetarians had a 19% lower risk of developing CKD. Other diet groups had a marginal reduction in risk compared to high meat eaters.

These results are in line with previous findings and also support the fact that plant-based diets are recommended in guidance for prevention and management of CKD. Numerous potential mechanisms are likely to explain these findings. Plant-based diets result in higher fibre intake, a more favourable macro and micro-nutrients intake (higher potassium, lower phosphate) and healthier gut microbiome. The authors of this new study recognise that despite the evidence, clinical practice has been slow to adapt due to outdated concerns regarding potassium, phosphorus, or protein quality.

We are pleased to have collaborated with the BDA renal specialist group to create three factsheets – for people with CKD, on dialysis and with a transplant. You can also listen to this excellent episode of the In a Nutshell podcast, which shares the story of Cade Morant who has had a kidney transplant and has benefited greatly from adopting a plant-based diet.

Concerns about ultra-processed foods in a plant-based diet are overstated.

Another hugely useful analysis from the UK Biobank study, which included 124,836 participants aged 40–70 years. The main study question was whether the ultra-processed food (UPF) content of a plant-based diet impacted health outcomes, specifically risk of cardiovascular disease (CVD), type 2 diabetes, cancer and mortality. The researchers examined the impact of a healthy and unhealthy plant-based diet, as defined by the plant-based diet index, and assessed whether these diet patterns were high or low in UPFs. Prior studies from this research group have already shown that a healthy plant-based diet significantly reduces the risk of chronic diseases and mortality.

The results showed that regardless of UPF content, adherence to a more plant-based diet was associated with a lower risk of mortality, type 2 diabetes and CVD. The associations were slightly stronger when the plant-based diet was low in UPFs. There was no association with cancer risk, other than with adherence to an unhealthy plant-based, which increased the risk of cancer.

Regarding individual foods, higher intakes of fruit, vegetables, nuts, tea/coffee, and fish/seafood were associated with lower all-cause mortality and type 2 diabetes. Fruit, legumes, and vegetarian protein alternatives were linked to lower cancer incidence. Whole grain intake was inversely associated with type 2 diabetes risk and all-cause mortality.

Higher intakes of refined grains, potatoes (particularly when contributing from UPFs), and sugar-sweetened beverages were associated with higher risks of mortality, type 2 diabetes and CVD. Higher meat intake was associated with higher risk of type 2 diabetes regardless of processing level and with higher CVD risk when consumed primarily as low-UPF foods. Higher animal fat intake was associated with higher CVD risk. No significant associations were found for fruit juice, sweets/desserts, eggs, or other miscellaneous animal-based foods.

Overall, the results suggest that the nutrient profile of a food is more important than the degree of processing. In the context of a plant-based diet, the benefits to health are apparent regardless of the UPF content. Some UPFs, such as those made from whole grains, fortified plant drinks and meat-alternatives, can be included as part of an overall healthy plant-based dietary pattern.

Interestingly, a pre-print paper has been made available that proposes guidelines for manufacturers to reformulate plant-based meat alternatives to a consistent, healthy standard. Researchers propose minimum and maximum standards for protein, energy density, fibre salt, sugar, saturated fat, iron and vitamin B12. If adopted, this could support a healthier transition away from eating meat.

Healthy lifestyle behaviours support better cardiovascular health

Elevated blood cholesterol (or more accurately, elevated apoB-containing lipoprotein) is the key driver of atherosclerotic CVD, which remains the leading cause of death globally. LDL-cholesterol is the most commonly measured biomarker and is a key modifiable risk factor. A new report from the Global Burden of Disease finds that elevated LDL-cholesterol results in 3.6 million deaths (6% of global mortality) and 90.7 million years spent in ill health (3.2% of disability adjusted life years). One-third of the global LDL-C burden is in India and China. Despite progress in managing CVD risk factors, because of population growth and ageing, global burden has risen and mainly shouldered by middle-income countries.

This brings me onto highlighting the results of the CENTURY (Comprehensive LifEstyle ModificatioN, Optimal Pharmacological Treatment and Utilizing PET Imaging for Quantifying and Managing Stable CoronaRy ArterY Disease) trial. This randomised study in people with chronic but stable coronary artery disease aimed to test the impact of a combined approach to management. That is, intensive healthy lifestyle modification strategy, maximal medical treatment of all risk factors and coronary intervention (stents reserved for severely reduced coronary flow capacity, guided by PET scan.

1028 people were randomised and followed the assigned protocol for 5 years and then followed up for a further 11 years. The lifestyle intervention included personalised dietary modification in line with a heart healthy diet, weight management and exercise regimens. A multi-disciplinary team of professionals, trained specifically for the study, managed each patient over 1.5–2 hours per clinic visit every 2 to 6 months. The frequency of visits was determined by adherence to the intervention and review of biomarker data. These sessions were reinforced by 24/7 on-call access to a member of the trials team.

The results showed that the intervention reduced death by 42.7%, death, myocardial infarction by 37%, revascularisation by 35.1% and MACE (major adverse cardiovascular events) by 31.4% compared to standard care with benefits extending beyond the study period.

This study demonstrates the power of combining lifestyle medicine interventions alongside standard pharmaceutical and surgical treatments for improving health outcomes in coronary heart disease. In people with established diseases, the lifestyle intervention needs to be suitably intensive to have the desired impact.

Lifestyle interventions are effective for maintaining brain health

One of the most well-known lifestyle intervention study in people with cognitive impairment is the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability (FINGER) study. This examined the effects of a two-year comprehensive lifestyle intervention in 1,269 adults (60-77 years old) who were at high risk of cognitive decline. The intervention group received the following intervention: a diet intervention based on the Finnish Nutrition Recommendations (emphasises whole plant foods and minimises animal-derived and processed foods), regular aerobic exercise and resistance training, cognitively challenging computer programmes, and intensive management of metabolic and vascular risk factors. The control group received standard care (simply advice to eat healthily and exercise). After 2 years, the intervention group had a significantly higher score in overall cognitive performance.

Twenty years later, we have the report of a similar intervention conducted in 11 Latin American countries. The LatAm-FINGERS Initiative for Cognitive Change study aimed to investigate the feasibility of a culturally adapted, multi-domain, systematic lifestyle intervention and its effects on global cognitive function in at-risk older adults (aged 60–77 years).

The intervention included, dietary counselling and support based on the Mediterranean- Dietary Approaches to Stop Hypertension Intervention for Neurodegenerative Delay (MIND) diet. This dietary pattern emphasises plant-based foods, especially leafy greens, whole grains, beans, nuts and berries, but also allows for the inclusion of animal-sourced foods. Physical activity was intended on four days per week, including warm up and cool down, coordination and balance, stretching, strength training, aerobic exercise, and relaxation. There was computer-based cognitive training four times per week and management of CVD risk factors

The study randomised 1065 participants, 75% of whom were women. Compared to regular health advice, the study demonstrated that a 2-year systematic multidomain lifestyle intervention improved global cognition, episodic memory, executive function, and processing speed in older adults at risk of cognitive decline.

Given that the burden of dementia is rising fastest in low and middle-income, this study provides actionable evidence that could be scaled to try and support better brain health with ageing.

Another prior study to know about is the Alzheimer’s Association U.S. Study to Protect Brain Health Through Lifestyle Intervention to Reduce Risk (U.S. POINTER). This was a two-year randomised clinical trial, which included 2111 participants, and evaluated whether lifestyle interventions that simultaneously targeted many risk factors could protect cognitive function in older adults who were at increased risk for cognitive decline. The results showed that the combination of regular physical activity, improved nutrition (MIND diet), cognitive and social challenge, and health monitoring improved cognitive function in diverse populations in communities across the United States.

Nutrition support for people on weight loss medications

The efficacy of GLP-1 receptor agonists and dual GLP-1–GIP receptor agonists have revolutionised the treatment of people living with obesity. However, it has become clear that supportive care measures are just as important as the medications themselves for longer term health outcomes. Regarding nutrition, nutrient intake needs to be maintained despite a reduced appetite in order to prevent malnutrition. Protein intake needs to be higher than general recommendations. Gastrointestinal side effects need to be managed. Physical activity, especially resistance exercise is important too. There have been several consensus statements already published. This new one comes from European specialist societies.

What is interesting about all the recent recommendations is that a plant-based diet makes a very good option for people on weight loss medications. This is because plant-based diets are high in nutrients, including fibre, and can help combat concerns about micronutrient deficiency. They can easily be designed to meet higher protein intakes of 1-1.5g/kg, with the inclusion of soya-based protein powders if protein supplementation is needed. They are a source of healthy fats if nuts, avocado and extra-virgin olive oil are included. They can also help combat some of the gastrointestinal side effects e.g. fibre for constipation, low-fat foods for nausea and reflux.

A new opinion piece makes just this case in an article called, ‘The Pharmacological Window Hypothesis: How Emerging Obesity Medications May Realize Decades of Plant-Forward Dietary Recommendations’. The authors argue that the reduction in ‘food noise’ whilst on the medications is the right opportunity to support the adoption of healthier food behaviours. There is some evidence that cravings for less healthy foods are diminished, whilst desire for healthier foods, such as fruit and vegetables emerges. Given that the ideal scenario is for people to be able to stop the medication once the desired weight loss has been achieved, using the medication period to foster healthy and sustainable food behaviours makes a lot of sense. Plant-based diets also have the benefit of supporting better cardiometabolic health, gut health and reducing the risk of cancer, which would be expected to lead to improved long-term health outcomes.

An excellent guide to plant-based nutrition whilst on weight-loss medication has been written by Proveg International.

Food security and shifting food behaviours

Food security is at the forefront of people’s minds. The UK has now had five heat waves this year and most of the country is in a drought. Crop yields are significantly lower than expected, grass to feed farm animals is not growing and winter food stores are already being used up. Cows are producing less milk in the heat, the health of pigs and chickens in animal factories is even more horrendous and fishes are adversely affected in warmer waters. Fruit and vegetables that the UK grow are smaller in size and there are concerns that nutrient density of crops is being adversely affected. The rest of the world is also facing similar challenges, compounded by the continues geopolitical situation. An excellent new report from the Food Foundation highlights how underinvestment in horticulture has meant we rely heavily on imported fruit and vegetables, further threatening food security. At the same time, the UK does not have any food reserves. This makes collapse of the UK food system a real and present threat.

What are the potential solutions? As soon as possible the UK and globally need to shift to a food system that prioritises horticulture and the production of fruit, vegetables, whole grains, legumes, nuts and seeds. Currently, 50% of crops grown are fed to animals and most of these calories are then lost. For every 100 calories of grain fed to animals, only 3 to 25 calories return as meat, milk or eggs. If we moved away from raising animals for food, we could reduce food-related greenhouse gas emission by 60% and in the UK, free up land almost the size of Scotland. This would provide us with more land to return to nature, to restore biodiversity and to store carbon.

Professor Paul Behrens is a leading academic in the UK whose research centres on food systems. His work confirms the need to transition to a plant-based food system. His prior research published in 2022 showed that if the UK and Europe adopted the Planetary Health Diet (mostly plant-based), this would not only benefit planetary and human health but could also help absorb interruptions in the international food supply resulting from the Ukraine-Russia war. It would also result in reduced fertilizer use, water consumption and GHG emissions whilst increasing carbon sequestration.

Prof Behren’s latest paper examines where in the food system long-term carbon and biodiversity losses are occurring. The study demonstrates animal-sourced foods drive 59% of carbon and 71% of biodiversity losses associated with global food production. Beef and dairy production alone accounts for 41% of the biodiversity damage and 29% of total carbon loss because of the huge amounts of land required. These losses are concentrated on just one-third of the World’s farmland.

I wholeheartedly agree that farmers are central to this food system transition and the Government needs to support them. But the latest announcement by the UK Government falls short by not clearly articulating what needs to happen to build back food security and resilience. We do not need to keep ‘livestock fed’. We need to support farmers to transition into horticulture production and restore farmland back to nature.

We can match support for horticultural farming with increased demand for plant-based foods, just like the Danish have done in their Plant-Based Action Plan. We know that choice architecture and behavioural nudges can support people to choose more plant-based meals. A useful randomised cluster study validating this approach was able to show that increasing the availability of vegetarian meals served in seven canteens increased the likelihood of selecting a vegetarian meal by 41%, There were environmental benefits (reduction in per meal greenhouse gas emissions) and improved nutritional quality of meals (reduction in saturated fat, salt and calories of vegetarian dishes) without any detrimental effect on business-related outcomes such as meals sold, dinner satisfaction, food waste and income.

The myth that healthy plant-based diets are more expensive is once again dispelled by a new study by Madre Brava. Their report finds that transitioning to the Planetary Health Diet (in Germany) would save consumers over £1000 per year. As food prices in general continue to rise, due to climate change disruption and geopolitical unrest, prior research from Madre Brava shows that the gap in price between meat and beans in the UK has widened, making plant sources of protein the most economical choice.

Be sure to be prepared for continued food system disruption and keep extra supplies at home. The best foods to store are dried whole grains and beans and tinned/frozen fruit and vegetables.

Please follow my organisation ‘plant-based health professionals UK’ on Instagram @plantbasedhealthprofessionals and facebook. You can support our work by joining as a member or making a donation via the website.

World Food Day Webinar on Sustainable Catering

Monday 12th October 12.30-2pm GMT+1

Learn about the relationship between food, health and climate change and how you can help this World Food Day.

Join the UK Health Alliance on Climate Change (UKHACC) and Plant-Based Health Professionals UK (PBHP UK) to learn more about the latest research on what’s needed to make diets good for health and good for the planet.

In this interactive webinar we’ll explore how healthcare organisations are adopting sustainable catering, the barriers to progress and how healthcare professionals can overcome these.

Global Healthy Hospital Network Webinar

Wednesday 9th December 2026, 4-5pm GMT

Healthy, Sustainable Hospital Food: Examples from Czech Republic and Canada.

To join, you first must join PANCO as per instructions on this page: plantbasedhealthprofessionals.com/global-healthy-hospital-food-network

Benefits of eating more beans

By Isabelle Sadler, Research Assistant at Plant-Based Health Professionals UK

This article explores why beans deserve a place on our plates, how they can support our health, why they’re one of the most environmentally friendly protein sources available, and simple ways to enjoy more of them every day.

What is a bean?

Beans belong to the legume family, meaning they grow in pods. They are one type of pulse – the dried edible seeds of legumes – alongside chickpeas, lentils and dried peas. Pulses have been dietary staples across the world for thousands of years and remain central to many traditional cuisines.

The world of beans extends far beyond the UK’s beloved baked bean. It is estimated that there are over 400 varieties of dry beans grown globally, with around 20 commonly available in UK supermarkets. Popular varieties include kidney beans, cannellini beans, butter beans, black beans, borlotti beans, haricot beans and fava (broad) beans.

Beans are delicious and nutrient-dense

Beans are nutrient-dense: meaning they’re packed with nutrients for relatively few calories.

They are a great source of plant protein. Regardless of dietary pattern, current dietary guidance encourages us to eat more plant-derived proteins, both for health and environmental reasons. This includes the UK Eatwell Guide, which recommends consumption of 80 g/day of pulses as protein sources, which also contributes one portion to the five a day recommendation! Unlike many animal protein sources, beans provide protein alongside fibre, vitamins, minerals and phytochemicals, while naturally being low in saturated fat and containing no cholesterol.

One of beans’ greatest nutritional strengths is their fibre content. Most adults in the UK consume considerably less fibre than the recommended 30 g per day, and beans offer one of the easiest ways to increase intake. The fibre found in beans supports digestive health, helps lower cholesterol, slows the absorption of glucose after meals and promotes satiety, helping us feel fuller for longer.

While nutritional content can vary slightly by variety, beans and other pulses are a rich source of folate, thiamine, riboflavin, vitamin B6, niacin, iron, zinc, magnesium and potassium. They also provide zinc, copper, manganese, selenium, and vitamins E and K.

Beans are also an excellent source of polyphenols and other antioxidants, which help protect our cells from oxidative stress and contribute to many of their health benefits.

Health benefits of beans

Heart health and cholesterol lowering effects of beans

Regular bean consumption has been linked to reductions in LDL-cholesterol, and they can contribute to the prevention of cardiovascular diseases. A comprehensive 2026 systematic review and meta-analysis found that across 28 trials, bean consumption resulted in a significant reduction in LDL-cholesterol. Trials including chickpeas, mixed pulses and legumes showed similar benefits.

The same review also found that bean consumption resulted in significant reductions in non-HDL cholesterol and apolipoprotein B (apoB), a marker that reflects the total number of cholesterol-containing particles capable of causing atherosclerosis. Lower apoB concentrations are associated with a reduced risk of cardiovascular disease.

Hypertension is a leading driver of cardiovascular disease. Higher legume consumption has also been associated with lower odds of developing hypertension in a UK population. In a 2026 systematic review and dose-response, meta-analysis, higher legume consumption, including soya, was associated with a reduced risk of developing hypertension, with 170g per day being the optimal intake.

Healthy weight management

Eating more beans may also support healthy weight management.

A 2026 meta-analysis of 36 clinical trials found that regularly consuming beans and peas was associated with significant reductions in waist circumference, body fat, and body weight. While no significant changes were seen in body mass index (BMI), reductions in waist circumference and body fat suggest that beans and peas may improve body composition even when BMI remains unchanged.

The greatest benefits were seen in studies lasting longer than eight weeks, indicating that regular, long-term consumption is likely to be most effective.

Several characteristics of beans may explain these effects. Their high fibre and protein content slows digestion and increases feelings of fullness, helping to naturally reduce overall energy intake. Beans also contain resistant starch, polyphenols and the amino acid L-arginine, all of which may contribute to healthier body composition.

Gut health

Beans are among the best foods we can eat to support a healthy gut microbiome and likely to be one of the main reasons why people eating plant-based diets consistently show evidence of better gut health.

In one trial including 55 participants with obesity and a history of colorectal neoplasia, 8-weeks of regular bean consumption increased beneficial gut bacteria and improved microbial diversity, both of which are increasingly recognised as important contributors to overall health.

As previously mentioned, beans are rich in different types of fibre, including resistant starch, which is a type of carbohydrate that is fermented by beneficial bacteria in the large intestine. This fermentation produces short-chain fatty acids, including butyrate, which provide energy for the cells lining the colon, help maintain the gut barrier and play an important role in regulating inflammation.

Beans are also rich in non-digestible oligosaccharides, compounds that reach the colon intact and have been shown to stimulate the growth of beneficial gut bacteria, while constraining pathogens to support immune function and reducing inflammation.

The fibre in beans also supports bowel regularity and contributes to long-term digestive health.

Other health benefits of beans

The benefits of beans extend beyond heart health and weight management. Thanks, in part, to their high fibre content and naturally low glycaemic index (GI), beans cause a slower rise in blood sugar after meals, helping to improve blood glucose control. In a Danish study, replacing unprocessed red meat with beans and other pulses was associated with a reduced risk of colorectal cancer, type 2 diabetes and ischaemic heart disease. A 2024 network of case-control studies also found that consuming just one serving of legumes daily was associated with a 21% lower risk of colorectal cancer.

Why beans are good for the planet

Beans are not only good for our health, they are also one of the most sustainable protein sources available.

Compared with animal proteins, producing beans requires substantially less land and water while generating far fewer greenhouse gas emissions.

Many legumes also improve soil health through nitrogen fixation, a natural process in which specialised bacteria convert nitrogen from the air into forms plants can use. This reduces the need for synthetic nitrogen fertilisers, lowering environmental impacts while improving soil fertility for future crops.

Buying British-grown beans

Although many beans are imported to the UK, interest in British-grown pulses is growing. Choosing UK-grown beans can help support local farmers, improve crop diversity and reduce transport emissions.

Companies such as Hodmedod’s have helped reintroduce a wide range of British-grown beans and pulses, making it easier than ever to buy locally produced legumes.

How to eat more beans

Beans are incredibly versatile, which means there are plenty of different ways to add more into your diet, here are just a few ideas:

• Blend softer beans such as butter beans or cannellini beans into pasta sauces for a naturally creamy texture without cream.
• Swap out some potato in your mashed potato to create a butter bean mash.
• Add kidney beans or black beans to chilli, tacos and burritos.
• Stir chickpeas into curries, salads or roasted vegetable dishes.
• Add cannellini or butter beans to soups and stews.
• Swap half the meat in recipes such as Bolognese or cottage pie for lentils or beans.
• Mash beans with herbs, garlic and lemon for a quick sandwich filling or dip.
• Roast chickpeas with herbs and spices for a crunchy snack.
• Use silken tofu (made from soya beans) to create creamy desserts such as chocolate mousse or smoothies.
• Try making your own bean burgers and falafels, or you can buy them premade
• Experiment with new recipes from different cuisines that where beans are the star of the show, such as Fagioli all’uccelletto (Tuscan baked beans), Gigantes plaki (from Greece, great served with bread), and Ful Mudammas (Egyptian Fava Beans)

Check out a variety of bean-based recipes on the following websites: Hodmedod’s, Veg Power and Bold Bean Co.

Help people eat more beans!

If you’re a nutrition professional or work in a sector such as public health, policy, or food industry, you could be part of the campaign that aims to double bean consumption by 2028, check it out here and here.

Summary

• Beans are rich in plant protein, fibre, vitamins and minerals, while being low in saturated fat.
• Regular bean consumption supports heart health and can help lower cholesterol.
• Their high fibre and protein content promotes fullness and can support healthy weight management.
• Beans nourish beneficial gut bacteria and support digestive health.
• Their low glycaemic index helps regulate blood sugar levels.
• Add beans to soups, salads, stews and pasta sauces for an easy nutrition boost.
• Blend butter beans or cannellini beans into sauces for a creamy texture.
• Roast chickpeas for a healthy snack or mash beans into sandwich fillings and dips.
• Experiment with different varieties, such as kidney, butter, cannellini and black beans, in everyday meals.

Global Healthy Hospital Network webinar

Wednesday 9th September, 4-5pm BST

To join, you first must join PANCO as per instructions on this page: plantbasedhealthprofessionals.com/global-healthy-hospital-food-network

Members Journal Club

Members are invited to join our member-led journal club. These sessions are aimed at healthcare professionals but all are welcome to join. Alternate months, an interesting scientific paper on nutrition, lifestyle medicine or planetary health will be presented by a PBHP UK member and then opened up for discussion. The session will last for a maximum of an hour.

Wednesday 30th September 2026 6-7pm BST

Topic: Diet and inflammatory bowel disease Led by member and Consultant Gastroenterologist Dr Sukdev Singh

Not a member? Please join us here.