JasonOndreicka / iStock / Getty Images
Twenty-five years ago, a food called Tofurky made its debut on grocery store shelves. Since then, the tofu-based roast has become a beloved part of many vegetarians' holiday feasts.
<p>"Tofurky and Thanksgiving are forever intimately tied in my heart," said Jan Dutkiewicz, a visiting fellow at Harvard Law School's animal law and policy program.</p>
<iframe style="border: none" src="//html5-player.libsyn.com/embed/episode/id/16550342/height/45/theme/standard/thumbnail/yes/direction/backward/" height="45" width="100%" scrolling="no" allowfullscreen webkitallowfullscreen mozallowfullscreen oallowfullscreen msallowfullscreen></iframe><p>He said Tofurky was different from most vegetarian fare because it could actually stand in for a turkey roast.</p><p>"It allowed me to be at a Thanksgiving meal having a sort of centerpiece of my own and not just eating stuffing and nibbling on veggies and whatnot," he said.</p><p>Today, there are many more meat alternatives on the market. Some brands such as <a href="https://www.ecowatch.com/impossible-burger-vs-beyond-burger-2645075556.html">Impossible Foods and Beyond Meat</a> work hard to appeal not only to vegetarians, but meat lovers too.</p><p>"The strategy has been to offer a product that's as close as possible in taste, texture, and price to the products that meat consumers are already eating," Dutkiewicz said.</p><p>Producing plant-based proteins generates much less carbon pollution than animal agriculture. So Dutkiewicz said making plant-based foods that appeal – even to meat eaters – can help reduce global warming on Thanksgiving or any day of the year.</p><p><em>Reposted with permission from <a href="https://yaleclimateconnections.org/2020/11/the-lasting-influence-of-the-tofurky/" target="_blank">Yale Climate Connections</a>.</em> <a href="https://www.ecowatch.com/r/entryeditor/2649054032#/" target="_self"></a></p>
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Returning the ‘Three Sisters’ – Corn, Beans and Squash – to Native American Farms Nourishes People, Land and Cultures
26 November
Food
Marilyn Angel Wynn / Getty Images
By Christina Gish Hill
Historians know that turkey and corn were part of the first Thanksgiving, when Wampanoag peoples shared a harvest meal with the pilgrims of Plymouth plantation in Massachusetts. And traditional Native American farming practices tell us that squash and beans likely were part of that 1621 dinner too.
<p style="">
For centuries before Europeans reached North America, many Native Americans grew these foods together in one plot, along with the less familiar sunflower. They called the plants sisters to reflect how they thrived when they were cultivated together.
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Today
<a href="https://www.theguardian.com/us-news/2017/sep/04/native-americans-stories-california" rel="noopener noreferrer" target="_blank">three-quarters of Native Americans live off of reservations</a>, mainly in urban areas. And nationwide, many Native American communities <a href="https://civileats.com/2019/07/24/indigenous-food-security-is-dependent-on-food-sovereignty/" rel="noopener noreferrer" target="_blank">lack access to healthy food</a>. As a <a href="https://scholar.google.com/citations?user=yCZ-SMUAAAAJ&hl=en" rel="noopener noreferrer" target="_blank">scholar of Indigenous studies</a> focusing on Native relationships with the land, I began to wonder why Native farming practices had declined and what benefits could emerge from bringing them back.
</p>
<p>To answer these questions, I am working with <a href="https://www.agron.iastate.edu/people/marshall-mcdaniel" target="_blank" rel="noopener noreferrer">agronomist Marshall McDaniel</a>, <a href="https://www.hort.iastate.edu/directory/ajay-nair/" target="_blank" rel="noopener noreferrer">horticulturalist Ajay Nair</a>, <a href="https://www.globe.iastate.edu/staff/donna-winham/" target="_blank" rel="noopener noreferrer">nutritionist Donna Winham</a> and Native gardening projects in Iowa, Nebraska, Wisconsin and Minnesota. Our research project, "Reuniting the Three Sisters," explores what it means to be a responsible caretaker of the land from the perspective of peoples who have been balancing agricultural production with sustainability for hundreds of years.</p>
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Abundant Harvests
<p>Historically, Native people throughout the Americas bred indigenous plant varieties specific to the growing conditions of their homelands. They selected seeds for many different traits, such as <a href="https://emergencemagazine.org/story/corn-tastes-better/" target="_blank" rel="noopener noreferrer">flavor, texture and color</a>.</p><p>Native growers knew that planting corn, beans, squash and sunflowers together produced mutual benefits. Corn stalks created a trellis for beans to climb, and beans' twining vines secured the corn in high winds. They also certainly observed that corn and bean plants growing together tended to be healthier than when raised separately. Today we know the reason: Bacteria living on bean plant roots pull nitrogen – an essential plant nutrient – from the air and <a href="http://www.tilthalliance.org/learn/resources-1/almanac/october/octobermngg" target="_blank" rel="noopener noreferrer">convert it to a form that both beans and corn can use</a>.</p><p>Squash plants contributed by shading the ground with their broad leaves, preventing weeds from growing and retaining water in the soil. Heritage squash varieties also had spines that discouraged deer and raccoons from visiting the garden for a snack. And sunflowers planted around the edges of the garden created a natural fence, protecting other plants from wind and animals and attracting pollinators.</p><p>Interplanting these agricultural sisters produced bountiful harvests that sustained large Native communities and <a href="http://dx.doi.org/10.1353/eam.2015.0016" target="_blank">spurred fruitful trade economies</a>. The first Europeans who reached the Americas were shocked at the abundant food crops they found. My research is exploring how, 200 years ago, Native American agriculturalists around the Great Lakes and along the Missouri and Red rivers fed fur traders with their diverse vegetable products.</p><div id="b473d" class="rm-shortcode" data-rm-shortcode-id="02bce33cbe23b74661e1a9279fef31bc"><blockquote class="instagram-media"
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Displaced From the Land
<p>As Euro-Americans settled permanently on the most fertile North American lands and acquired seeds that Native growers had carefully bred, they imposed policies that <a href="https://doi.org/10.1086/ahr/87.2.550" target="_blank">made Native farming practices impossible</a>. In 1830 President Andrew Jackson signed the <a href="https://guides.loc.gov/indian-removal-act" target="_blank">Indian Removal Act</a>, which made it official U.S. policy to force Native peoples from their home locations, pushing them onto subpar lands.</p><p>On reservations, U.S. government officials discouraged Native women from cultivating anything larger than small garden plots and pressured Native men to practice Euro-American style monoculture. Allotment policies assigned small plots to nuclear families, further limiting Native Americans' access to land and preventing them from using communal farming practices.</p><p>Native children were forced to attend boarding schools, where they had no opportunity to <a href="https://doi.org/10.5749/jamerindieduc.57.1.0145" target="_blank">learn Native agriculture techniques or preservation and preparation of Indigenous foods</a>. Instead they were forced to eat Western foods, turning their palates away from their traditional preferences. Taken together, these policies <a href="https://kansaspress.ku.edu/978-0-7006-0802-7.html" target="_blank" rel="noopener noreferrer">almost entirely eradicated three sisters agriculture</a> from Native communities in the Midwest by the 1930s.</p><img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDgyNzYyMi9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTY0NzM2MjkwOX0.kTWQ0TwFFU0ZF3yKNzQn9zq_ouX0TpVY2oZUE-XvPbM/img.png?width=980" id="a58aa" class="rm-shortcode" data-rm-shortcode-id="4d5f239c5d47ebaf3157af1fe8bb54ba" data-rm-shortcode-name="rebelmouse-image" />
Native American tribes in the Great Lakes region pre-European settlement. Milwaukee Public Museum / CC BY-ND
Reviving Native Agriculture
<p>Today Native people all over the U.S. are working diligently to <a href="https://www.oupress.com/books/15107980/indigenous-food-sovereignty-in-the-united-sta" target="_blank" rel="noopener noreferrer">reclaim Indigenous varieties of corn, beans, squash, sunflowers and other crops</a>. This effort is important for many reasons.</p><p>Improving Native people's access to healthy, culturally appropriate foods will help lower rates of <a href="https://www.cdc.gov/vitalsigns/aian-diabetes/index.html" target="_blank">diabetes</a> and <a href="https://www.apa.org/pi/oema/resources/ethnicity-health/native-american/obesity" target="_blank">obesity</a>, which affect Native Americans at disproportionately high rates. Sharing traditional knowledge about agriculture is a way for elders to pass cultural information along to younger generations. Indigenous growing techniques also protect the lands that Native nations now inhabit, and can potentially benefit the wider ecosystems around them.</p><span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="82270cf0c87ca398f9818159ccc7e015"><iframe lazy-loadable="true" src="https://www.youtube.com/embed/IooHPLjXi2g?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><p>But Native communities often lack access to resources such as farming equipment, soil testing, fertilizer and pest prevention techniques. This is what inspired Iowa State University's Three Sisters Gardening Project. We work collaboratively with Native farmers at <a href="https://gardenwarriorsgoodseeds.com/2015/01/19/tsyunhehkw-oneida-nation-wisconsin/" target="_blank" rel="noopener noreferrer">Tsyunhehkw</a>, a community agriculture program, and the <a href="https://www.wisconsinlife.org/story/the-lands-we-share-laura-manthe-the-oneida-white-corn-growers/" target="_blank" rel="noopener noreferrer">Ohelaku Corn Growers Co-Op</a> on the Oneida reservation in Wisconsin; the <a href="http://72.15.165.18/index.php/en/nebraska-indian-community-college/about-nicc-1" target="_blank" rel="noopener noreferrer">Nebraska Indian College</a>, which serves the Omaha and Santee Sioux in Nebraska; and <a href="https://dreamofwildhealth.org/" target="_blank" rel="noopener noreferrer">Dream of Wild Health</a>, a nonprofit organization that works to reconnect the Native American community in Minneapolis-St. Paul, Minnesota, with traditional Native plants and their culinary, medicinal and spiritual uses.</p><p>We are growing three sisters research plots at ISU's Horticulture Farm and in each of these communities. Our project also runs workshops on topics of interests to Native gardeners, encourages local soil health testing and grows rare seeds to <a href="https://doi.org/10.17953/aicrj.41.3.hill" target="_blank">rematriate them</a>, or return them to their home communities.<br></p><p>The monocropping industrial agricultural systems that produce much of the U.S. food supply <a href="https://theconversation.com/us-agriculture-needs-a-21st-century-new-deal-112757" target="_blank">harms the environment, rural communities and human health and safety in many ways</a>. By growing corn, beans and squash in research plots, we are helping to quantify how intercropping <a href="https://doi.org/10.14237/ebl.7.1.2016.721" target="_blank" rel="noopener noreferrer">benefits both plants and soil</a>.</p><p>By documenting <a href="https://doi.org/10.1080/19320248.2016.1227750" target="_blank" rel="noopener noreferrer">limited nutritional offerings at reservation grocery stores</a>, we are demonstrating the need for Indigenous gardens in Native communities. By interviewing Native growers and elders knowledgeable about foodways, we are illuminating how healing Indigenous gardening practices can be for Native communities and people – their bodies, minds and spirits.</p><p>Our Native collaborators are benefiting from the project through rematriation of rare seeds grown in ISU plots, workshops on topics they select and the new relationships they are building with Native gardeners across the Midwest. As researchers, we are learning about what it means to work collaboratively and to conduct research that respects protocols our Native collaborators value, such as treating seeds, plants and soil in a culturally appropriate manner. By listening with humility, we are working to build a network where we can all learn from one another.</p><p><em>Christina Gish Hill is an associate professor of Anthropology at Iowa State University.</em></p><p><em>Disclosure statement: Christina Gish Hill receives funding from the U.S. Department of Agriculture and the Iowa Department of Cultural Affairs.</em></p><p><em>Reposted with permission from <a href="https://theconversation.com/returning-the-three-sisters-corn-beans-and-squash-to-native-american-farms-nourishes-people-land-and-cultures-149230/" target="_blank">The Conversation</a>. </em><br></p>
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Like many other plant-based foods and products, CBD oil is one dietary supplement where "organic" labels are very important to consumers. However, there are little to no regulations within the hemp industry when it comes to deeming a product as organic, which makes it increasingly difficult for shoppers to find the best CBD oil products available on the market.
<p>Here you can learn about the importance of organic hemp oil, why it's better for the environment, and which CBD companies actually make trustworthy products with sustainable farming processes. origins which weigh heavily on many consumers who want to buy a product that's produced in the best way possible for not only themselves to ingest, but for the environment as well through sustainable farming methods. </p><h2>What Is CBD Oil?</h2><p>First things first, CBD stands for cannabidiol, and it's a cannabinoid found within cannabis sativa plants. This plant compound is believed to have many potential benefits, and it is primarily derived from hemp plants via a CO2 extraction process. </p><p>Since CBD is extracted from industrial hemp, which contains only trace amounts of THC (the psychoactive component in cannabis plants), this means that CBD won't make you feel high like marijuana, which has much higher levels of THC that causes psychoactive effects. Instead, the effects of CBD are much more subtle and promote a general sense of calm and relaxation in most users.</p><h2>What Makes a CBD Oil Organic?</h2><p>In terms of organic labels, perhaps the most important (and prominent) certification comes from the United States Department of Agriculture (USDA). This government organization has been labeling foods as "organic" for many years, but what exactly does this certification entail? Essentially, a label indicating that a product is "USDA Organic" or "Certified Organic" means that at least 95% of the ingredients are obtained from organic sources.</p><p>For a crop to be considered organic by the USDA, it must be grown without the use of industrial solvents, irradiation, genetic engineering (GMOs), synthetic pesticides, or chemical fertilizer. Instead, farmers rely on natural substances and <a href="https://www.usda.gov/media/blog/2012/03/22/organic-101-what-usda-organic-label-means" rel="noopener noreferrer" target="_blank">mechanical, physical, or biologically based farming</a> techniques to cultivate healthy and organic crops.</p><p>Before the passage of the 2018 Farm Bill, no hemp-derived products could be dubbed as "certified organic" since the hemp plant and its extracts were still categorized as a Schedule I Controlled Substance. However, it's still difficult for CBD companies to obtain a USDA certified organic label for their products due to the legal grey area that still surrounds CBD extracts. </p><p>Because of these challenges, and due to the fact that industrial hemp has only recently become an agricultural crop, very few CBD oils are USDA certified organic. Rather, many CBD products contain hemp extracts from plants that were grown in organic conditions but may not be federally certified.</p><h2>What are the Best Organic CBD Oil Brands?</h2><p><em>Each product featured here has been independently selected. If you make a purchase using the links included, we may earn commission.</em></p>
<h2>Why Organic Hemp Oil Matters</h2><p>Hemp is a unique plant, not only for its rich cannabinoid content, but also for its ability to absorb a wide variety of components in soil. But this trait poses great risks when it comes to the creation of CBD products derived from hemp.</p><p>Because hemp has a high capacity for compound uptake, this means that the plants can retain <a href="https://www.remedyreview.com/industry/lab-test-results/" target="_blank">harmful chemicals like pesticides</a>, heavy metals, and other residual solvents. This is especially true when it comes to synthetic chemicals that are more toxic to humans, and difficult to remove once they have been absorbed by the hemp plant.</p><p>Organic farming practices help reduce the risk of hemp crops absorbing harsh chemicals that may later end up in CBD oil after extraction. When you're taking CBD as a wellness supplement to help alleviate your symptoms or improve your overall well-being, the last thing you want is to ingest compounds that might negatively outweigh the benefits of CBD. This is an important reason to look for third party lab test results when shopping for CBD products since these certificates of analysis can show the full cannabinoid and terpene profile of a hemp extract, as well as test results that search for the presence of any residual solvents.</p><p>In addition to creating a better end product, organic farming practices are also better for the environment. Sustainable and organic farming methods may <a href="https://www.helpguide.org/articles/healthy-eating/organic-foods.htm" rel="noopener noreferrer" target="_blank">reduce pollution, conserve water, reduce soil erosion, increase soil fertility, and use less energy</a>. The use of natural pest deterrents as opposed to chemical pesticides is also better for nearby animal populations and ecosystems.</p><h3>Organic vs. Natural</h3><p>While there are only a select few companies offering certified organic ingredients in their products, almost every brand in the CBD market creates "natural" products. The term "all-natural" or "plant-based" does not mean that a product is organic, and since hemp oil is a natural derivative of hemp plants, these products are often referred to as all-natural. However, there are some synthetic CBD oils that should be avoided because they are chemically constructed and may produce unwanted side effects that are not caused by naturally derived CBD extracts.</p><h2>What are the Benefits of Organic CBD Oil?</h2><p>There's a long list of potential CBD oil health benefits, and some of the most common wellness advantages include:</p><ul class="ee-ul"><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2503660/" target="_blank">Chronic pain relief</a></li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4604171/" target="_blank">Anti-anxiety effects</a></li><li>Better sleep</li><li><a href="https://www.psychologytoday.com/us/blog/inner-source/201901/cbd-oil-mental-health-should-you-take-it-too" rel="noopener noreferrer" target="_blank">Improvements in mood</a></li><li>Internal balance and regulation</li></ul><p>When dealing with pain, inflammation, sleep issues, and mental health struggles, it can be hard to find sufficient treatment options. The use of certain prescriptions can cause unwanted side effects, yet they are often the only solution for patients with these medical conditions. In search of other therapies, people have started to flock towards CBD oil as an alternative remedy for a variety of conditions. However, it should be noted that CBD products are not approved by the Food and Drug Administration (FDA), and you should seek your doctor's advice before using CBD if you have a serious medical condition.</p><h2>Look at the Labels Before You Buy CBD Oil</h2><p>When you go online to buy CBD oil, you'll quickly realize there is an overwhelming number of brands that are saturating the market. It can be difficult to determine which products are truly as good as they make themselves out to be. Always look for up-to-date third-party lab tests so you know you are getting a great product, and don't hesitate to contact the brand if you have any additional questions. And if you're intent on purchasing 100% organic CBD oil, it's best to look for certified products or brands that are held to strict regulatory standards.</p><p><strong>Melena Gurganus </strong>is the Reviews Editor at EcoWatch. She is passionate health and wellness and her writing aims to help others find products they can trust. Her work has been featured in publications such as Health, Shape, Huffington Post, Cannabis Business Times, and Bustle.<br></p>
Spruce
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDY4NjI3OC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYyOTM2NzgzOX0.axY0HjeqRctJsR_KmDLctzDpUBLBN-oNIdqaXDb4caQ/img.jpg?width=980" id="774be" class="rm-shortcode" data-rm-shortcode-id="8379f35b1ca8a86d0e61b7d4bfc8b46e" data-rm-shortcode-name="rebelmouse-image" alt="spruce organic cbd oil" /><p>As one of the best brands in the business, Spruce CBD is well-known for its potent CBD oils that feature many additional beneficial phytocannabinoids. This brand works with two family-owned, sustainably focused farms in the USA (one located in Kentucky and one in North Carolina) to create its organic, small product batches. The max potency Spruce CBD oil contains 2400mg of full-spectrum CBD extract, but the brand also offers a lower strength tincture with 750mg of CBD in total.</p>
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CBDistillery
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDcwMjkzNC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYyMTU4OTM4Nn0.ypRdeDSBcE87slYrFfVrRwtJ2qGIK6FD5jBB4pndTMo/img.jpg?width=980" id="b473b" class="rm-shortcode" data-rm-shortcode-id="9930b53c9d58cb49774640a61c3e3e75" data-rm-shortcode-name="rebelmouse-image" alt="cbdistillery cbd oil" /><p>All of the products from CBDistillery are <a href="https://ushempauthority.org/" target="_blank" rel="noopener noreferrer">U.S. Hemp Authority Certified</a>, and for good reason. The company only uses non-GMO and pesticide-free industrial hemp that's grown organically on Colorado farms. Its hemp oils are some of the most affordable CBD products on the market, yet they still maintain a high standard of quality. CBDistillery has a wide variety of CBD potencies across its product line (ranging from 500mg to 5000mg per bottle) and offers both full-spectrum and broad-spectrum CBD oils to give customers a completely thc-free option.</p>
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FAB CBD
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDY4NjIyNS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY2NDIwOTEyMn0.MlTjz096FJ0ev_-soK7_Z-FeQeJczWoeh9Qi9SSkHsY/img.jpg?width=980" id="04b26" class="rm-shortcode" data-rm-shortcode-id="76aa4862f44603242e318982acea6646" data-rm-shortcode-name="rebelmouse-image" alt="fab cbd oil" /><p>For an organic CBD oil that has it all, FAB CBD offers plenty of variety for any type of consumer. All of its products are made with zero pesticides and extracted from organically grown Colorado industrial hemp. FAB CBD oil comes in five all-natural flavors (mint, vanilla, berry, citrus, and natural) and is also available in four strengths (300, 600, 1200, and 2400mg per bottle).</p>
$39
NuLeaf Naturals
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDY4NjIxOS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1NzExNTgyMX0.D6qMGYllKTsVhEkQ-L_GzpDHVu60a-tJKcio7M1Ssmc/img.jpg?width=980" id="94e4a" class="rm-shortcode" data-rm-shortcode-id="3609a52479675730893a45a82a03c71d" data-rm-shortcode-name="rebelmouse-image" alt="nuleaf naturals organic cbd oil" /><p>As an industry-leading brand, it comes as no surprise that NuLeaf Naturals sources its CBD extract from organic hemp plants grown on licensed farms in Colorado. The comany's CBD oils only contain two ingredients: USDA certified organic hemp seed oil and full spectrum hemp extract.</p><p>NuLeaf Naturals uses one proprietary CBD oil formula for all of its products, so you will get the same CBD potency in each tincture (60mg per mL), but can purchase different bottle sizes depending on how much you intend to use.</p>
$38.50
Charlotte's Web
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDcwMjk3NS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY0MzQ0NjM4N30.SaQ85SK10-MWjN3PwHo2RqpiUBdjhD0IRnHKTqKaU7Q/img.jpg?width=980" id="84700" class="rm-shortcode" data-rm-shortcode-id="a2174067dcc0c4094be25b3472ce08c8" data-rm-shortcode-name="rebelmouse-image" alt="charlottes web cbd oil" /><p>Perhaps one of the most well-known brands in the CBD landscape, Charlotte's Web has been growing sustainable hemp plants for several years. The company is currently in the process of achieving official USDA Organic Certification, but it already practices organic and sustainable cultivation techniques to enhance the overall health of the soil and the hemp plants themselves, which creates some of the highest quality CBD extracts. Charlotte's Web offers CBD oils in a range of different concentration options, and some even come in a few flavor options such as chocolate mint, orange blossom, and lemon twist.</p>
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Just 1% of Farms Control 70% of Global Farmland: Study Finds 'Shocking State of Land Inequality'
25 November
Food
Sprinklers irrigate a field of onions near a Castilian village in Spain. According to a new study, the average farm size in the EU has almost doubled since the 1960s. miguelangelortega / Moment / Getty Images
By Andrea Germanos
A new report released Tuesday details the "shocking" state of global land equality, saying the problem is worse than thought, rising, and "cannot be ignored."
<p>Among the key findings is that the largest 1% of the world's farms operate 70% of farmland and "form the core of production for the corporate food system." What's more, "given the trends in the agriculture and food systems, land consolidation will inevitably increase further."</p><p>The warning is laid out in "<a href="https://www.landcoalition.org/en/uneven-ground/" target="_blank"><em>Uneven Ground: land inequality at the heart of unequal societies</em></a>." Released by the International Land Coalition in collaboration with Oxfam, the publication synthesizes new research and existing data and shows how land inequality is linked with other issues including poverty, intergenerational justice and migration, environmental degradation, and the climate crisis.</p><p>"These findings radically alter our understanding of the extent and far reaching consequences land inequality has, proving that not only is it a bigger problem than we thought but it's undermining the stability and development of sustainable societies," said Ward Anseeuw, a co-author of the report.</p>
<div id="79f64" class="rm-shortcode" data-rm-shortcode-id="bd50807364597fe98806eb08bea91ecb"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1331254927746883593" data-partner="rebelmouse"><div style="margin:1em 0">The shocking reality of #LandInequality
Read more about rising land inequality 📈 on:
💻 https://t.co/uRxTpE4fm7… https://t.co/Q3OyiJ4hCV</div> — Land Coalition (@Land Coalition)<a href="https://twitter.com/landcoalition/statuses/1331254927746883593">1606230882.0</a></blockquote></div>
<p>According to the analysis, the issue of land inequality should encompass a broader range of dimensions than typically used to capture not only differences in land ownership but other factors such as the size and quality of land and the ability to have real decision-making power over how the land is used.</p><p>The report lays out the scope of the issue:</p><blockquote>Land is a common good, providing water, food, and natural resources that sustain all life. It is the guarantor of biodiversity, health, resilience, and equitable and sustainable livelihoods. It is immovable, non-renewable, and inextricably connected to people and societies. How we manage and control land has shaped our economies, political structures, communities, cultures, and beliefs for thousands of years.</blockquote>
<p><br>Who gets that control is not decided by accident, says Giulia Baldinelli of ILC and co-author of the report.</p><p>"What we're seeing is that land inequality is fundamentally a product of elite control, corporate interests, and political choices. And although the importance of land inequality is widely accepted, the tools to address it remain weakly implemented and vested interests in existing land distribution patterns, hard to shift," Baldinelli <a href="https://www.landcoalition.org/en/newsroom/new-report-reveals-land-inequality-worse-we-thought-and-fueling-other-inequalities/" target="_blank" rel="noopener noreferrer">said</a> in a statement.</p><p>The impacts of the imbalance are far-reaching, with links stretching to the coronavirus pandemic. From the report:</p><blockquote>Covid-19 is the latest zoonotic disease to emerge from a combination of unsanitary animal farming and pressure on wildlife populations. While its main impact has been on urban populations, Covid-19 has further exposed inequalities faced by land-disadvantaged groups, such as indigenous peoples, lower castes, the elderly, women, youth, and migrants, as well as casual workers (common in agribusiness) and landless tenants (UNDP, 2020; FAO, 2020; ILC, 2020). Land inequality diminishes resilience to disease shocks and, at a household level, may lead to loss of shelter and lack of access to infrastructure and services, traditional community networks, and institutions of social reciprocity. Women's resilience and coping strategies are limited by weaker land rights, which puts them at even greater disadvantage in these situations, with a knock-on effect on children and youth in their households (FAO, 2020; FAO, IFAD and UNIDO, 2016). Land grabbing and forced evictions have been documented in the context of Covid-19 (ILC, 2020), exacerbating land and land rights inequalities, particularly in societies that are heavily policed.</blockquote>
<p>"As we move towards a post-Covid world, we will see increased pressure for fast economic gain at the expense of people and nature," warned Mike Taylor, director of the International Land Coalition Secretariat He added that "there is always, however, a more inclusive path to rebuilding our economies, that emphasizes sustainable use of natural resources, respects human rights, and addresses systemic causes of inequality."</p><p>While low-income countries have seen an "increasing number of mega-farms, each taking up thousands, even tens of thousands, of hectares," the issue of land inequality stretches globally. "After 1980, in all regions, land concentration has either been increasing significantly (North America, Europe, Asia, and the Pacific) or a decreasing trend is being reversed (Africa and Latin America)," the report finds.</p><p>In North America, for example, the report points to the decades between 1960 and 1990 when there was a "drastic increase in land and agricultural concentration" and the number of farms plummeted by 1.6 million, dropping to 2.1 million. The same time period also saw the average farm size swell from 122.6 hectares to 187 hectares.</p>
<p>Although there has been a more recent stabilization in the number of farms in North America, that doesn't capture the whole story:</p><blockquote>What the figures on farm size do not reveal, however, are the even more substantial increases in the concentration of large-scale production on a shrinking number of farms. Almost 1 million farms (980,000) in the USA have less than $5,000 in sales per annum, while the largest 7% of farms account for 80% of production value (MacDonald, 2016). This leaves a situation where some 1.3 million, or 60%, of the farms in the USA produce only 6.6% of the total production value (Gollin, 2019). These include farms of below five hectares, many of which are known as "retirement farms" or "off-farm occupation farms," with owners who do not depend on agricultural production for their livelihoods."</blockquote><p>So what is to be done?</p><p>The report outlines a number of possible steps: democratize land governance; strengthen land-related regulation; invest in well-functioning land registries; strengthen transparency and monitoring of land holdings; legally enforce responsible corporate practice; Protect common and customary rights; recognize and protect women's land rights; respect and strengthen civil society institutions and capacities; and build more sustainable and equitable production models and food systems.</p><p>"A transformative agenda of this magnitude is not optional," the report concludes. "It is urgent and is in the interests of all humanity, for more resilient, sustainable, and equitable societies."</p>
<p><em>Reposted with permission from <a href="https://www.commondreams.org/news/2020/11/24/just-1-farms-controlling-70-global-farmland-study-reveals-shocking-level-land" target="_blank">Common Dreams</a>.</em></p>From Your Site Articles
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Trending
Flint corn is an example of pre-contact food. Elenathewise / Getty Images
By Ashia Aubourg
As Thanksgiving approaches, some Indigenous organizations and activists caution against perpetuating further injustices towards Native communities. Indigenous activist Mariah Gladstone, for example, encourages eaters to celebrate the harvest time in ways that do not involve stereotypes and pilgrim stories.
<p>Critics of Thanksgiving often point to the familiar narrative of gathering between the Pilgrims and Wampanoag. They say that this story whitewashes the history of <a href="https://www.yesmagazine.org/opinion/2019/11/27/thanksgiving-colonial-gap-heal/" target="_blank">settler colonialism</a> and the genocide of Native peoples, contributing to the <a href="https://www.powwows.com/issues-and-problems-facing-native-americans-today/" target="_blank">modern injustices</a> facing Native communities.</p><p>Many also argue that through these false narratives and accompanying actions, such as playing dress-up in inaccurate Native attire, the holiday perpetuates the <a href="https://www.independent.co.uk/life-style/thanksgiving-dont-celebrate-native-americans-controversial-why-history-pilgrims-a8636201.html" target="_blank">cultural appropriation</a> of Indigenous traditions and embraces <a href="https://www.huffpost.com/entry/sean-sherman-sioux-chef-thanksgiving_l_5f904626c5b686eaaa0d36fb" target="_blank" rel="noopener noreferrer">stereotypes</a> of Native peoples.</p><p>In response, many communities are calling for allies to <a href="https://docs.google.com/document/d/1F2xOj_0IVTZCS0Dj-xdxcWKgvGRlN6qCrQLndpgyHqw/mobilebasic" target="_blank" rel="noopener noreferrer">unlearn</a> the harmful history of Thanksgiving. Others also choose to celebrate the holiday while rejecting the status quo by decolonizing or re-indigenizing Thanksgiving. <a href="https://www.wellforculture.com/ancestral-eating" target="_blank" rel="noopener noreferrer">Re-indigenizing</a> can involve cooking a dish inspired by ancestral diets with pre-contact ingredients—foods that Native communities in North America had <a href="https://www.youtube.com/watch?v=yIv4gxAMUPw&ab_channel=TheMontanaExperience%3AStoriesfromBigSkyCountry" target="_blank" rel="noopener noreferrer">access to</a> before the arrival of colonizers—or even reconnecting with food's <a href="https://indigenousvalues.org/contributions/native-american-foods-medicines/?v=7516fd43adaa" target="_blank" rel="noopener noreferrer">spirituality</a>. Through this process, communities argue that they can take steps to honor indigenous peoples' traditional foodways.</p><p>In honor of this work, Food Tank is standing with and highlighting organizations renouncing the traditional story of Thanksgiving and honoring Indigenous communities.</p>
<p><strong></strong><strong>1. Cheyenne River Youth Project, Eagle Butte, South Dakota</strong></p><p>The Cheyenne River community faces high rates of <a href="https://www.lakotatimes.com/articles/cheyenne-river-receives-30600-pounds-of-food/" target="_blank">food insecurity</a> as a result of decades of inequities. Founded in 1988, the <a href="https://lakotayouth.org/about/mission-history/" target="_blank" rel="noopener noreferrer">Cheyenne River Youth Project</a> addresses the community's need for more services that support children and their families. In previous years, the organization hosted a free dinner and celebration event called <a href="https://lakotayouth.org/2013/11/25th-anniversary-thanks-for-kids-dinner-scheduled-for-november-25/" target="_blank" rel="noopener noreferrer">Thanks for Kids</a>, serving 250 community members. The Project grows most of the ingredients for these dinners on their local two-acre, pesticide-free Winyan Toka Win garden.</p><p><strong>2. First Nations Development Institute, Albuquerque, New Mexico</strong></p><p>Founded in 1980, <a href="https://www.firstnations.org/" target="_blank" rel="noopener noreferrer">First Nations Development Institute</a> works to improve economic conditions for Native Americans through direct financial grants, technical assistance, advocacy, and policy. First Nations publishes <a href="https://www.firstnations.org/news/understanding-thanksgiving-from-our-side-of-the-table/" target="_blank" rel="noopener noreferrer">resources</a> challenging historical myths surrounding Thanksgiving and offers action steps to support Native communities. These action steps include: <a href="https://www.firstnations.org/knowledge-center/" target="_blank" rel="noopener noreferrer">learning about</a> and <a href="http://firstnations.org/grantee-directory/?_ga=2.138474106.851862621.1605209533-1503234898.1605209533" target="_blank" rel="noopener noreferrer">supporting</a> food sovereignty and language preservation efforts by investing directly in Native-led initiatives, watching an informational <a href="https://www.youtube.com/watch?v=JjeKlog4QfE&t=37s" target="_blank" rel="noopener noreferrer">video</a> that challenges misconceptions and stereotypes about Native peoples, and sharing stories about Native resilience.</p>
<p><strong>3. I-Collective, United States</strong></p><p><a href="https://www.icollectiveinc.org/" target="_blank" rel="noopener noreferrer">I-Collective</a> strives to create new narratives that emphasize Indigenous communities' resilience and contribution to gastronomy innovations, agriculture, the arts, and society. The group aims to revise Thanksgiving by raising awareness of colonialism's impact on the current fight for food sovereignty. I-Collective urges people to unlearn the history of <a href="https://docs.google.com/document/d/1F2xOj_0IVTZCS0Dj-xdxcWKgvGRlN6qCrQLndpgyHqw/mobilebasic" target="_blank" rel="noopener noreferrer">Thankstaking</a>, offering a <a href="https://docs.google.com/document/d/1F2xOj_0IVTZCS0Dj-xdxcWKgvGRlN6qCrQLndpgyHqw/mobilebasic" target="_blank" rel="noopener noreferrer">collection of resources</a> to support education.</p><p><strong>4. Indigikitchen, Northwest Montana</strong></p><p><a href="https://www.indigikitchen.com/" target="_blank" rel="noopener noreferrer">Indigikitchen</a> is an online cooking show that hopes to inspire cooks to re-indigenize their diets. Founder Mariah Gladstone is recognized as a <a href="https://www.cnay.org/mariah-gladstone-releases-new-indigikitchen-video/" target="_blank">champion of change</a> by the Center for Native American Youth. In past years, the show has hosted <a href="https://www.indigikitchen.com/event/real-meals-decolonizing-thanksgiving/" target="_blank">cooking classes</a> focused on re-indigenizing Thanksgiving. According to Indigikitchen, re-indigenizing Thanksgiving involves rejecting the myths and stereotypes of Native peoples and cooking pre-contact foods.</p>
<p><strong>5. International Indigenous Youth Council, United States</strong></p><p>The <a href="https://indigenousyouth.org/" target="_blank" rel="noopener noreferrer">International Indigenous Youth Council (IIYC)</a> creates safe spaces for youth through education, spiritual practices, and civic engagement. This year, IIYC is hosting a live discussion in collaboration with <a href="https://www.instagram.com/wp4bl/" target="_blank" rel="noopener noreferrer">White People for Black Lives</a> on Thankstaking, aiming to provide an opportunity for viewers to engage more deeply with the history of Thanksgiving. IIYC believes that discussions such as this build knowledge and awareness and hopes to address the legacies of false history telling.</p><p><strong>6. Native Americans in Philanthropy, United States</strong></p><p><a href="https://nativephilanthropy.org/" target="_blank" rel="noopener noreferrer">Native Americans in Philanthropy</a> promotes equitable and effective philanthropy in Native communities, such as COVID-19 emergency food supplies. Edgar Villanueva, Chair of the organization's Board of Directors, critiqued colonialist dynamics in philanthropy through his book <a href="https://www.decolonizingwealth.com/" target="_blank"><em>Decolonizing Wealth</em></a>. Villanueva has also <a href="https://www.yesmagazine.org/opinion/2019/11/27/thanksgiving-colonial-gap-heal/" target="_blank">spoken out</a> about Thanksgiving, arguing that it is necessary to tell the true story of the holiday's past to avoid repeating the trauma Indigenous peoples have faced.</p>
<p><strong></strong><strong>7. NDN Collective, Rapid City, South Dakota</strong></p><p><a href="https://ndncollective.org/" target="_blank">NDN Collective</a> is an Indigenous-led organization dedicated to building Indigenous power. NDN Collective works to achieve its mission through organizing, activism, philanthropy, grantmaking, capacity-building, and narrative change. In 2018, NDN published a <a href="https://ndncollective.org/decolonizing-thanksgiving-and-reviving-indigenous-relationships-to-food/" target="_blank" rel="noopener noreferrer">piece</a> emphasizing the need to decolonize Thanksgiving and revive Indigenous relationships to food.</p><p><strong>8. Seeding Sovereignty, United States</strong></p><p><a href="https://seedingsovereignty.org/" target="_blank" rel="noopener noreferrer">Seeding Sovereignty</a> is an Indigenous-led collective that radicalizes and disrupts colonized spaces through land, body, food sovereignty work, community building, and cultural preservation. The collective educates their communities about Thanksgiving's history by reclaiming the holiday as <a href="https://seedingsovereignty.org/truthsgiving" target="_blank" rel="noopener noreferrer">Truthsgiving</a><u>.</u> They also amplify events conducted by Indigenous leaders from across the nation as they celebrate, educate, and honor the First Peoples of these lands for Truthsgiving 2020. Seeding Sovereignty asks that allies support Indigenous folks not only in November but every day of the year.</p>
<p><strong></strong><strong>9. Sioux Chef, Minneapolis, Minnesota</strong></p><p><a href="https://sioux-chef.com/about/" target="_blank">Sioux Chef</a> is committed to revitalizing Native American cuisine by reclaiming an influential culinary culture that is long-buried and often inaccessible. Many Indigenous people refuse to celebrate Thanksgiving in protest. But Sean Sherman, founder of the Sioux Chef, encourages those who participate in the holiday to <a href="https://www.huffpost.com/entry/sean-sherman-sioux-chef-thanksgiving_l_5f904626c5b686eaaa0d36fb" target="_blank" rel="noopener noreferrer">rethink Thanksgiving</a> by acknowledging the true history, honoring the hardships of Native peoples, and creating a new celebration of the holiday.</p><p><strong>10. Toasted Sister Podcast, Albuquerque, New Mexico</strong></p><p>Founded in 2017, <a href="http://toastedsisterpodcast.com/" target="_blank" rel="noopener noreferrer">Toasted Sister Podcast</a> highlights Native chefs and eaters' stories about Indigenous cuisine, where it comes from, where it's headed, and how it connects Native peoples and their communities to traditions. Andi Murphy, the founder of Toasted Sister Podcast, hopes to use the platform to illuminate the false narrative around Thanksgiving and help others reject that story. The Toasted Sister Podcast also offers various Native food culture episodes and provides <a href="https://toastedsisterpodcast.com/native-owned-food-companies/" target="_blank" rel="noopener noreferrer">guides</a> to support the Native community.</p>
<p><em>Reposted with permission from <a href="https://foodtank.com/news/2020/11/organizations-honoring-native-peoples-history-future-on-thanksgiving/" target="_blank">Food Tank</a>.</em></p>From Your Site Articles
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Today shoppers have more than 47,000 products to choose from. Sepehr Behnamifar / Unsplash
By Gwen Ranniger
The grocery store is a wonderful place: thousands of ingredients and products at your fingertips available to combine, cook, and eat. However, that choice can be overwhelming: while shoppers in the 1970s chose from a mere 9,000 products, shoppers today choose from more than 47,000.
<p>Selecting food that is clean and healthy for you and your family can be daunting, so we've put together 10 tips for cleaner grocery shopping that will help to navigate your options.</p><blockquote><em>We're defining clean here as products devoid of pesticides, additives or preservatives, and packaging by-products.</em></blockquote><h3>1. Your Most General Rule of Thumb: Try to Select the Bulk of Your Groceries From the Outside Perimeter of Your Grocery Store</h3>
<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDc5NDAwNS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY2ODA0NTYzOX0._7qvjx5gRCpJ8WFNCjgYv54TZimarSwXYy5pU_8qZHA/img.jpg?width=980" id="a8d57" class="rm-shortcode" data-rm-shortcode-id="f0abf26589256b96506d2b92e51c235b" data-rm-shortcode-name="rebelmouse-image" /><p>Most stores line the walls with the simplest of products: produce, the butcher, the bakery, dairy, etc. Aisles in the middle contain most of the processed foods that generally have additives and preservatives it's better to avoid.</p><p>Now, there are caveats to this rule. For example, the bakery often also has items such as highly-refined cakes and cookies that are by no means beneficial to your health, and the dairy section provides a hearty supply of artificially flavored and sweetened creamers. You can find unhealthy products in every department, but <strong>the departments around the perimeter of the store contain the most whole, simple ingredients.</strong></p><h3>2. Buy Local</h3>
<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDc5NDAzMS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYyNjMxNzU1OH0.tdzXLm8RlhzCK5qGkO2HJ3au-yFgiIlWLqdTccINZb4/img.jpg?width=980" id="d80fe" class="rm-shortcode" data-rm-shortcode-id="cabe2fc5d0a3ee550e6ffa6beb08912e" data-rm-shortcode-name="rebelmouse-image" /><p>First and foremost, buy local. This can be anything from the weekly farmer's market to a local bakery to local ingredients sourced by your grocery store. Smaller businesses are more likely to use safer practices when cultivating their goods.</p><p>Buying local also reduces your carbon footprint. Imported ingredients contribute to fuel consumption and air pollution as they're flown in from overseas or driven across the country in a semi-truck. Local produce is fresher, often cleaner, and require less waste to get to you.</p><h3>3. Buy Organic</h3>
<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDc5NDA0MS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzNDc3MDM1MH0.KPn7hFUH42JNGFiF6H6kKSMWcCGB_ccK8YkGFPXFOt0/img.jpg?width=980" id="9dd4e" class="rm-shortcode" data-rm-shortcode-id="41dd2b7d965cac74746490a5e284dd45" data-rm-shortcode-name="rebelmouse-image" /><p>Purchase organic food when possible, as it's grown without pesticides, synthetic fertilizers, etc. Particularly pay attention to the <a href="https://www.ewg.org/foodnews/?gclid=Cj0KCQiAhs79BRD0ARIsAC6XpaW0WqPhU_wcIxssa9m3a2CRUtuw4mwCNbCEbInU-zVjLLv9OR-TmUUaArq-EALw_wcB" target="_blank">EWG's "Dirty Dozen"</a> - the produce with the most pesticide residue.</p><ul><li>This year's list includes strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, and potatoes.</li></ul><p>If your budget doesn't allow for all things organic, don't sweat it: it's better to gain the nutrients of produce, organic or not, than to go without.</p><h3>4. Consider Frozen</h3>
<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDc5NDA5MC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzNDUyMzU4M30.hLrXkfjFDyU4pzEA7m4rGosRl3sbjD-xzTnD0BDnnQY/img.jpg?width=980" id="537ea" class="rm-shortcode" data-rm-shortcode-id="890ddb8c602cf871325749894ea5adc7" data-rm-shortcode-name="rebelmouse-image" /><p>Frozen foods get a bit of a bad reputation, but many companies have stepped up their game and you can find a variety of nutritious options in the frozen section.</p><p>If the fresh produce doesn't look good, opt for frozen fruits and vegetables: they're flash-frozen right after picking so often they are more fresh than the "fresh" produce, depending on where you live.</p><h3>5. Try to Stick to "Whole" Ingredients</h3>
<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDc5NDA5Ny9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1NzAyMjI1Nn0.0tWuEH7HpUhsvFOl_yG-GGQZ-A4VRYyVN5NEyfb13bw/img.jpg?width=980" id="7a224" class="rm-shortcode" data-rm-shortcode-id="fd06e8c541d8d53f7025554fd3d5db92" data-rm-shortcode-name="rebelmouse-image" /><p>An easy way to eat cleanly is to eat simply. Shopping the perimeter of the store will already introduce you to many unprocessed foods - but the interior aisles have options too. Flour, nuts, dried fruits, beans and rice are all examples of whole foods.</p><p>The biggest thing? Check the ingredients list. The simpler the ingredients, the better. If you don't recognize or can hardly read the ingredients, do without.</p><h3>A Few More Tips:</h3>
<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDc5NDEwNy9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzODk0OTI5NH0.gmH861vkGoMiJoGro_QGDJu0sMc93vm-L64pSg3G4uA/img.jpg?width=980" id="4ec5b" class="rm-shortcode" data-rm-shortcode-id="9e02d36c7f2e3401a681a8151ed90077" data-rm-shortcode-name="rebelmouse-image" />
Bruce/flickr
<ul><li><strong>Go in with a list.</strong> Studies have shown that entering the store with a set list of items to purchase reduces impulse purchases - most of which happen in the candy, cookies, and chips section.</li><li><strong>Bring reusable bags.</strong> Clean grocery shopping is not only what you buy, but also what you carry your groceries home in. Single-use plastic bags are unsustainable and end up littering our environment and clogging waterways. Many European countries have banned them, with some U.S. cities and states beginning to follow suit. If you don't already, bring bags from home. It is an easy transition to reduce your waste (and those bags carry so much more, anyways!)</li><li>Online grocery shopping continues to grow in popularity as the pandemic drags on. You can follow these same steps while shopping online - products should be clearly labeled and <strong>many stores even have filters that allow you to narrow down your search to only organic products.</strong></li><li><strong>Reduce consumption of canned goods.</strong> While many canned goods, especially fruits and vegetables, do not contain many ingredients, they contain a harmful by-product from their packaging: BPA. <a href="https://www.ehn.org/bpa-pollution-2645493129.html" target="_blank" rel="noopener noreferrer">Check out our guide to BPA to learn more.</a></li><li>If possible, <strong>buy in bulk.</strong> Bulk purchases often save you money in terms of price per ounce, and reduce packaging waste. Be smart about what you bulk-buy - make sure that the item won't go bad before you get around to using it, and that you have room for the bulk items back at home.</li></ul>
<h3>The Bottom Line</h3><p>The food we eat is a huge indicator of our health. Eating cleanly and simply, exposing your body to as few toxic pollutants as possible, will benefit your wellbeing. <strong>Be flexible</strong>; sometimes the only option may be non-organic or in the frozen section. Pick and choose what works for you and your budget, and know that every step toward eating cleanly is a step in the right direction.</p>
<p><em>Reposted with permission from </em><em><a href="https://www.ehn.org/clean-grocery-shopping-guide-2648563801.html" target="_blank">Environmental Health News</a>.</em><a href="https://www.ecowatch.com/r/entryeditor/2648980560#/" target="_self"></a></p>From Your Site Articles
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A new study finds that glass bottles, particularly ones for carbonated drinks, are worse than plastic for the environment.
bhofack2 / Getty Images
bhofack2 / Getty Images
Glass bottles could have an even bigger impact on the environment than plastic ones, a new study has found.
<p>Researchers at the University of Southampton in England set out to determine which common beverage containers cause the most and least harm to the environment. They found that glass is actually more detrimental than plastic because it is mined from rare materials and requires more <a href="https://www.ecowatch.com/tag/fossil-fuels" target="_self">fossil fuels</a> to produce and ship.</p><p>"It might come as a surprise, but glass bottles actually ranked last in our analysis," study coauthors Alice Brock and Ian Williams wrote in <a href="https://theconversation.com/ranked-the-environmental-impact-of-five-different-soft-drink-containers-149642" target="_blank">The Conversation</a>. "You might instinctively reach for a glass bottle to avoid buying a plastic alternative, but glass takes more resources and energy to produce."</p><p>In a study published in <a href="https://digital.detritusjournal.com/articles/in-press/life-cycle-assessment-of-beverage-packaging/368" rel="noopener noreferrer" target="_blank">Detritus</a>, Brock and Williams investigated the most and least impactful container options for three beverage types: milk, fruit juice and pressurized fizzy drinks. In order to determine each container's impact, Brock and Williams conducted life cycle assessments and compared the containers based on several indicators of environmental harm, including their contribution to global warming, depletion of resources and impact on human health and terrestrial and marine environments.</p>
<p>For each type of beverage, Brock and Williams were then able to rank the containers from most to least harmful.</p><ol><li>Fizzy Drinks: Glass bottles were the most harmful and 100 percent recycled aluminum cans were the least. In between, from most to least impactful, came recycled glass bottles, plastic polyethylene terephthalate (PET) bottles and non-recycled aluminum cans.</li><li>Fruit Juice: Glass bottles were again the most harmful and <a href="https://www.tetrapak.com/solutions/packaging" target="_blank">Tetra Paks</a> were the least. In between came recycled glass bottles and PET bottles.</li><li>Milk: Glass was the most impactful and cartons were the least. In between were recycled glass bottles and high-density polythene (HDPE) plastic bottles.</li></ol><p>While each beverage category had a least impactful option, the researchers noted that even the minimally impactful choices still caused harm. Non-recycled aluminum cans, for example, ranked high for having toxic impacts on marine environments despite being the second-least impactful fizzy drink container type overall.</p>
<p><br>"All beverage packaging that we assessed showed some form of environmental impacts and both the milk carton and Tetra Pak, despite being less impactful than the plastic bottles, still contain plastic elements," Brock said in a University of Southampton press release emailed to EcoWatch. "Based on the evidence, society needs to move away from single-use beverage packaging in order to reduce environmental harm and embrace the regular everyday use of reusable containers as standard practice."</p><p>That said, there is a difference between the most and least impactful options. Glass bottles contributed about 95 percent more to the <a href="https://www.ecowatch.com/climate-change/" target="_self">climate crisis</a> than aluminum cans, the study authors noted in The Conversation. Still, Brock and Williams said the message of their research went beyond individual consumer choice.</p><p>"We hope our study will help inform public and commercial debate over the suitability of some types of packaging that we all use in our daily lives and lead to swift and decisive changes in the drinks industry to find more environmentally friendly alternatives as a matter of some urgency," Williams said in the press release.</p>
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In recent years, acai bowls have become one of the most hyped-up health foods on the market.
They're prepared from puréed acai berries — which are fruits grown in Central and South America — and served as a smoothie in a bowl or glass, topped with fruit, nuts, seeds, or granola.
<p>Known for their vibrant color, creamy texture, and versatility, acai bowls are touted as an antioxidant-rich superfood. On the other hand, the dish can be high in calories and added sugar, and some claim it might do more harm than good when it comes to your health.</p><p>This article takes a closer look at the benefits and drawbacks of acai bowls to determine if they're healthy.</p>
<p> <em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/acai-bowl-calories-and-nutrition" target="_blank">Healthline</a></em><em>.</em></p>
Nutrient-Dense
<p>The nutrition profile of your acai bowl varies depending on the ingredients used.</p><p>That said, most bowls are high in <a href="https://www.healthline.com/nutrition/why-is-fiber-good-for-you" target="_blank">fiber</a>, antioxidants, and micronutrients like vitamin C, manganese, and potassium.</p><p>For reference, a 6-ounce (170-gram) acai bowl may contain the following nutrients:</p><ul><li><strong>Calories: </strong>211</li><li><strong>Fat: </strong>6 grams</li><li><strong>Protein:</strong> 3 grams</li><li><strong>Carbs: </strong>35 grams</li><li><strong>Sugar: </strong>19 grams</li><li><strong>Fiber: </strong>7 grams</li></ul><p>However, commercial varieties often come in much larger portions and can contain up to 600 calories and 75 grams of sugar in a single serving, depending on which toppings you select.</p><p>In addition to acai berries, acai bowls often contain other fruits like strawberries, blueberries, and <a href="https://www.healthline.com/nutrition/11-proven-benefits-of-bananas" target="_blank">bananas</a>.</p><p>These fruits are a great source of vitamin C and manganese, both of which act as <a href="https://www.healthline.com/nutrition/antioxidants-explained" target="_blank">antioxidants</a> that protect your cells against oxidative damage caused by harmful compounds known as free radicals.</p><p>They're also high in <a href="https://www.healthline.com/nutrition/what-does-potassium-do" target="_blank">potassium</a>, an important nutrient that regulates blood pressure levels and protects against conditions like age-related bone loss and kidney stones.</p><p><strong>Summary</strong></p><p><strong></strong>Though the nutrient profile varies depending on the ingredients used, most acai bowls are high in fiber, antioxidants, and vitamins and minerals, such as vitamin C, manganese, and potassium.</p>Rich in Antioxidants
<p>Acai berries are high in antioxidants that help neutralize free radicals to prevent <a href="https://www.healthline.com/health/oxidative-stress" target="_blank">damage</a> to your cells.<span></span></p><p>Test-tube studies show that <a href="https://www.healthline.com/nutrition/benefits-of-acai-berries" target="_blank">acai berries</a> are especially high in plant compounds known as anthocyanins, including specific types like cyanidin 3-glucoside and cyanidin 3-rutinoside.</p><p>In one study, consuming acai pulp and applesauce increased levels of antioxidants in the blood in 12 healthy adults within 24 hours.</p><p>Human and animal studies suggest that acai berries could be linked to lower <a href="https://www.healthline.com/health/high-cholesterol/levels-by-age" target="_blank">cholesterol levels</a>, better brain function, and decreased colon cancer cell growth due to this antioxidant content.</p><p><strong>Summary</strong></p><p><strong></strong>Acai berries are high in antioxidants and have been associated with several health benefits in human and animal studies.</p>High in Sugar and Calories
<p>Acai bowls usually contain added toppings like fruits, nuts, seeds, and granola.</p><p>While these ingredients are nutritious on their own, it's easy to go overboard with your toppings and turn a healthy snack into a high calorie indulgence.</p><p>Furthermore, acai bowls purchased from stores and restaurants are often sold in large <a href="https://www.healthline.com/nutrition/portion-control" target="_blank">portion sizes</a>, sometimes containing two to three servings in a single bowl.</p><p>Eating more calories than you expend each day can contribute to weight gain over time.</p><p>What's more, commercially prepared acai bowls are high in sugar. In addition to contributing to weight gain, consuming too much <a href="https://www.healthline.com/nutrition/too-much-sugar" target="_blank">added sugar</a> can promote the development of liver problems, heart disease, and type 2 diabetes.</p><p>The most recent Dietary Guidelines for Americans recommend limiting your daily added sugar intake to no more than <a href="https://www.healthline.com/nutrition/how-much-sugar-per-day" target="_blank">12 teaspoons</a> for those following a 2,000-calorie diet, which is equal to about 48 grams of sugar.</p><p>Just one 6-ounce (170-gram) acai bowl packs in around 11 grams of added sugar, or about 23% of the total daily limit.<span></span></p><p><strong>Summary</strong></p><p><strong></strong>Acai bowls — especially those that are commercially prepared — are high in calories and sugar, which could contribute to weight gain and health issues like liver problems, heart disease, and type 2 diabetes.</p>How to Make Acai Bowls
<p>One of the best ways to take advantage of the many potential health benefits of acai bowls is to make your own.</p><p>Start by blending unsweetened, frozen acai purée or acai powder with a bit of water or milk to make a base for your acai bowl.</p><p>Next, add your choices of toppings, such as sliced fruit, <a href="https://www.healthline.com/nutrition/cacao-nibs" target="_blank">cacao nibs</a>, or coconut flakes. Plus, consider adding your favorite nuts, seeds, or nut butter to boost the protein content of your bowl, keeping you feeling fuller for longer.</p><p>That said, be sure to keep your toppings in moderation and limit high calorie choices if you're looking to <a href="https://www.healthline.com/nutrition/how-many-calories-per-day" target="_blank">lose weight</a>.</p><p>You can also try blending some greens like kale or spinach into the base of your acai bowl to bump up its nutritional value even more.</p><p>Finally, remember to monitor your portion sizes to keep your intake of sugar, carbs, and calories under control.</p><p><strong>Summary</strong></p><p><strong></strong>Making your own acai bowl at home can maximize potential health benefits. Be sure to keep your toppings in moderation and monitor your portion sizes.</p>The Bottom Line
<p>Acai bowls are made from acai berries and often additional fruits, then topped with ingredients like fruit, nuts, seeds, and <a href="https://www.healthline.com/nutrition/is-granola-healthy" target="_blank">granola</a>.</p><p>Though they're nutrient dense and rich in antioxidants, commercial varieties are often sold in large portion sizes and may be high in added sugar and calories.</p><p>Making your own acai bowl at home can help you moderate your portion sizes and is a great way to take control of what you're putting on your plate.</p><p>If you want to prep your own acai bowl, you can find acai powder in specialty stores and online.</p>
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When you're pressed for time, protein bars can be a quick and convenient snack option to keep you going between meals.
However, finding vegan protein bars can be difficult, as most products on the market include ingredients like whey protein, honey, and milk.
<p>Most protein bars are also loaded with additives, preservatives, and artificial ingredients, all of which can negate many of the bars' potential health benefits.</p><p>Still, there are many nutrient-rich vegan protein bars available, as well as several recipes that you can use to make your own at home.</p><p>Here are 15 healthy vegan protein bars.</p>
<p> <em>Reposted with permission from our media associate <a href="https://www.healthline.com/nutrition/vegan-protein-bars" target="_blank">Healthline</a>.</em><em></em></p>
1. Vega 20g Protein Bar
<p>Available in chocolate peanut butter and salted caramel flavors, these protein bars pack 20 grams of <a href="https://www.healthline.com/nutrition/protein-for-vegans-vegetarians" target="_blank">plant-based protein</a> per serving.</p><p>Each <a href="https://www.amazon.com/Vega-Protein-Chocolate-Peanut-Butter/dp/B079P7BFXV/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=nutrition-vegan-protein-bars-20&linkId=88f4ff1a073d76f435cf26f6342d6a83" target="_blank">Vega 20g Protein Bar</a> also contains 290 calories and 4 grams of fiber, which can help improve blood sugar control and digestive health.</p><p>Upping your intake of fiber may even help stabilize blood sugar levels, reduce blood pressure, and keep cholesterol levels in check.</p>2. Evo Hemp Pineapple Almond Fruit & Nut Bar
<p>These vegan bars are made using <a href="https://www.healthline.com/nutrition/hemp-protein-powder" target="_blank">hemp protein</a>, which is a great source of omega-3 fatty acids.</p><p>In addition to relieving inflammation, omega-3 fatty acids can help promote brain function, heart health, and immunity.</p><p>Each <a href="https://www.amazon.com/gp/product/B00CJ15MKG/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=nutrition-vegan-protein-bars-20&linkId=3b8b2ebcaf0729c5b52b895d61db847a" target="_blank">Evo Hemp</a> bar contains 205 calories, along with 8 grams of protein, 4 grams of fiber, and several important nutrients, including phosphorus, manganese, vitamin E, and magnesium.</p>3. Easy Homemade Vegan Protein Bars
<p>With just four simple ingredients, <a href="https://minimalistbaker.com/no-bake-vegan-protein-bars-4-ingredients/" target="_blank">these</a> homemade protein bars are a great option for novice chefs and foodies alike.</p><p>Additionally, unlike many prepackaged protein bars, they contain only whole food ingredients and are free of additives, preservatives, and artificial flavorings.</p><p>Although the nutritional value can vary based on the specific products you use, each serving contains about 215 calories, 2.5 grams of <a href="https://www.healthline.com/nutrition/why-is-fiber-good-for-you" target="_blank">fiber</a>, and nearly 11 grams of protein.</p>4. Rise Bar
<p><a href="https://www.amazon.com/gp/product/B00HFY0YSW/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=nutrition-vegan-protein-bars-20&linkId=9977db38d759c703a92583ed552958d7" target="_blank">Rise Bars</a> are made using pea protein isolate and boast 3 grams of fiber and a whopping 15 grams of protein per serving.</p><p>They also contain just four key ingredients, which makes them an excellent option for those looking to limit their consumption of sugar alcohols or preservatives.</p><p>They are also a good source of <a href="https://www.healthline.com/nutrition/what-does-potassium-do" target="_blank">potassium</a>, an important nutrient that can help support heart health, manage blood sugar levels, and protect against bone loss and kidney stones.</p>5. GoMacro MacroBar
<p>With 270 calories, 2 grams of fiber, and 12 grams of protein, the <a href="https://www.amazon.com/GoMacro-MacroBar-Organic-Protein-Chocolate/dp/B015OA6FYA/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=nutrition-vegan-protein-bars-20&linkId=9ab0033348877e2c48ca3a998abebbf1" target="_blank">GoMacro MacroBar</a> is a popular product that's made using sprouted brown rice protein.</p><p>Brown rice protein is a great source of <a href="https://www.healthline.com/nutrition/essential-amino-acids" target="_blank">essential amino acids</a>, which are a type of amino acid that can't be synthesized by the body and need to be obtained from food sources instead.</p><p>Plus, it's high in branched-chain amino acids, which can help promote muscle gain and reduce muscle damage after exercise.</p>6. No-Bake Chocolate Protein Bar
<p><a href="https://elavegan.com/chocolate-protein-bars/" target="_blank">These</a> homemade chocolate protein bars are nutritious, easy to prepare, and indulgent enough to satisfy nearly any sweet tooth.</p><p>They're made using just a few simple ingredients, including <a href="https://www.healthline.com/nutrition/11-proven-benefits-of-bananas" target="_blank">bananas</a>. This popular fruit helps enhance the texture while bumping up the content of fiber, vitamin C, and potassium.</p><p>Each serving contains less than 200 calories and 20 grams of carbs, plus 12.5 grams of protein and nearly 2 grams of fiber.</p>7. 22 Days Nutrition Organic Protein Bar
<p>These tasty protein bars are available in several flavors, including chunky peanut butter, fudge brownie, peanut butter chocolate chip, and salted caramel.</p><p>Compared with other protein bars, <a href="https://www.amazon.com/22-Days-Nutrition-Organic-Protein/dp/B07142PGWS/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=nutrition-vegan-protein-bars-20&linkId=bed095526ed3058842fd024d8f8e1a18" target="_blank">22 Days Nutrition</a> bars are relatively low in calories yet high in protein and fiber, with 160 calories, 9 grams of fiber, and 15 grams of protein packed into each serving.</p><p>Plus, they're a good source of iron, a nutrient <a href="https://www.healthline.com/nutrition/iron-deficiency-signs-symptoms" target="_blank">often lacking</a> in vegan diets. Iron plays a key role in the production of healthy red blood cells.</p>8. No Cow Protein Bar
<p>High in both protein and fiber, these power-packed protein bars make a great addition to a well-rounded weight loss diet.</p><p>In fact, <a href="https://www.amazon.com/No-Cow-Protein-Chocolate-Non-GMO/dp/B00U7HH176/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=nutrition-vegan-protein-bars-20&linkId=2c265740609744ba7d7221f0efade221" target="_blank">No Cow</a> protein bars contain 19 grams of fiber, 20 grams of protein, 1 gram of sugar, and just 190 calories per serving.</p><p>Protein has been shown to help reduce levels of <a href="https://www.healthline.com/nutrition/ghrelin" target="_blank">ghrelin</a>, a hormone that's responsible for stimulating feelings of hunger.</p><p>Meanwhile, fiber moves through the digestive tract very slowly, which helps reduce appetite and promote feelings of fullness to enhance weight loss.</p>9. ALOHA Organic Protein Bar
<p>These protein bars are vegan, gluten-free, and organic. Plus, they're made using a blend of pumpkin seed and brown rice protein.</p><p>Aside from providing 14 grams of protein and 13 grams of fiber per serving, <a href="https://www.amazon.com/ALOHA-Organic-Protein-Chocolate-Non-GMO/dp/B0178ENI4K/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=nutrition-vegan-protein-bars-20&linkId=2ab318ed6a4be64bc74517fd7d3f4d1b" target="_blank">ALOHA Protein Bars</a> are relatively high in heart-healthy monounsaturated fatty acids.</p><p><a href="https://www.healthline.com/nutrition/monounsaturated-fats" target="_blank">Monounsaturated fatty acids</a> can help increase HDL (good) cholesterol and reduce blood sugar and triglyceride levels in those with type 2 diabetes.</p>10. Cookie Dough Protein Bars
<p>These homemade <a href="https://www.hummusapien.com/cookie-dough-protein-bars/" target="_blank">cookie dough protein bars</a> are made by combining vanilla extract, protein powder, maple syrup, and cashew butter, along with a few other simple ingredients.</p><p>They also contain oat flour, which is a good source of beta glucan.</p><p><a href="https://www.healthline.com/health/beta-glucan-heart-healthy" target="_blank">Beta glucan</a> is a compound that can help decrease cholesterol levels, which could help reduce the risk of heart disease.</p><p>A typical serving of these tasty protein bars provides about 230 calories, 7.5 grams of protein, and 3.5 grams of fiber.</p>11. Raw Rev Glo Protein Bar
<p>In addition to supplying 11 grams of protein and 13 grams of fiber, <a href="https://www.amazon.com/dp/B00YIU7C7W/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=nutrition-vegan-protein-bars-20&linkId=74e1355c8916c3a225041086045e5bcf" target="_blank">Raw Rev Glo</a> bars are low in added sugar, containing just 3 grams per serving.</p><p>Excess sugar consumption can not only contribute to weight gain but also harm heart health, blood sugar levels, and liver function.</p><p>These flavorful protein bars are naturally sweetened with ingredients like <a href="https://www.healthline.com/nutrition/monk-fruit-sweetener" target="_blank">monk fruit extract</a> and dark chocolate and made using a blend of nutritious ingredients, including chia seeds, flax seeds, and hemp protein.</p>12. Pegan Thin Protein Bar
<p>This protein bar is jam-packed with fiber and contains just 1 gram of net carbs, making it a great choice for those on a low carb or ketogenic diet.</p><p><a href="https://www.amazon.com/Pegan%C2%AE-Protein-Ginger-Organic-Pumpkin/dp/B01INIV29I/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=nutrition-vegan-protein-bars-20&linkId=fb364481231e920f2ad0dd0233aa2c6c" target="_blank">Pegan Thin</a> protein bars are also rich in prebiotic fiber, a type of fiber that helps fuel the beneficial bacteria in your gut.</p><p>Research suggests that the health of this bacteria, also known as the <a href="https://www.healthline.com/nutrition/gut-microbiome-and-health" target="_blank">gut microbiome</a>, could help regulate immune function, digestive health, cancer growth, and inflammation.</p><p>Each bar contains 170 calories, 20 grams of protein, and 27 grams of fiber.</p>13. Amrita Protein Bars
<p>With an ingredient list full of familiar foods rather than chemicals and additives, <a href="https://www.amazon.com/Amrita-Protein-Calcium-Vitamins-Chocolate/dp/B07C34NY77/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=nutrition-vegan-protein-bars-20&linkId=4be6ecc7935bec43a9c43b7e192a7a5c" target="_blank">Amrita Bars</a> are a good option for health-conscious consumers.</p><p>They currently offer seven different flavors that are made with ingredients like <a href="https://www.healthline.com/nutrition/benefits-of-dates" target="_blank">dates</a>, brown rice protein, sunflower seeds, shredded coconut, and chia seeds.</p><p>Each serving provides about 15 grams of protein, 4–6 grams of fiber, and around 220 calories.</p>14. Healthy Matcha Protein Bars
<p><a href="https://dessertswithbenefits.com/healthy-matcha-green-tea-fudge-protein-bars/" target="_blank">These</a> homemade, vibrantly colored protein bars are equal parts delicious and nutritious.</p><p>One serving contains 150 calories, 14 grams of protein, and 3 grams of fiber, making them a great, guilt-free snack option.</p><p>They also feature <a href="https://www.healthline.com/nutrition/7-benefits-of-matcha-tea" target="_blank">matcha</a>, a concentrated form of green tea that has been shown to boost fat-burning, improve brain function, and support heart health.</p>15. LOLA Probiotic Bar
<p>Aside from providing 12 grams of protein, 6 grams of fiber, and just 200 calories, each <a href="https://www.amazon.com/Lola-Bar-Dark-chocolate-cherry/dp/B07DP1LKV8/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=nutrition-vegan-protein-bars-20&linkId=5d7bd7707d4b10f50d464413f8ee8893" target="_blank">LOLA Probiotic Bar</a> crams in one billion colony-forming units (CFU) of probiotics.</p><p><a href="https://www.healthline.com/nutrition/probiotics-101" target="_blank">Probiotics</a> are a type of beneficial bacteria associated with a long list of health benefits, including improved regularity and digestive health.</p><p>What's more, probiotics may aid disease prevention, thanks to their ability to fight inflammation and boost immunity.</p>The Bottom Line
<p>Plenty of healthy vegan protein bars are available.</p><p>You can find a variety of them at your local supermarket or online, or try whipping up a batch in the comfort of your kitchen.</p><p>In addition to providing a hearty dose of protein in each serving, many of these protein bars offer fiber, healthy fats, and a host of other nutritious ingredients.</p>From Your Site Articles
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<p>It's made from whole hemp seeds and is rich in high-quality plant protein, healthy fats and minerals.</p><p>Drinking hemp milk may benefit skin health and protect against heart disease.</p><p>This article discusses hemp milk, its nutrition, benefits, uses and how to make your own.</p>
<p> <em>Reposted with permission from our media associate <a href="https://www.healthline.com/nutrition/hemp-milk" target="_blank">Healthline</a>.</em><em></em></p>
What Is Hemp Milk?
<p>Hemp milk is made by blending water with the seeds of the hemp plant, <em>Cannabis sativa</em>.</p><p>This plant is also used to produce marijuana. However, hemp milk and other products made from hemp seeds do not cause mind-altering effects like marijuana and only contain trace amounts of the psychoactive compound tetrahydrocannabinol (THC) (<a href="https://link.springer.com/article/10.1007/s12229-015-9157-3" target="_blank">1</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/11043660" target="_blank">2</a>).</p><p>Hemp milk has an earthy, nutty flavor and a creamy consistency. It can be used in place of cow's milk in, for example, smoothies, coffee and cereal.</p><p>While hemp milk can be made from just seeds and water, many commercial varieties contain sweeteners, salt or thickeners as well.</p><p>Due to the growing popularity of <a href="https://www.healthline.com/nutrition/best-milk-substitutes" target="_blank">plant-based milk</a>, hemp milk can be found in most grocery stores and online. You can also make it at home.</p><p><strong>Summary</strong></p><p><strong></strong>Hemp milk is made by blending hemp seeds with water. It is widely available and can be used in place of cow's milk in most recipes.</p>Hemp Milk Nutrition
<p>Hemp milk is highly nutritious and loaded with proteins and healthy fats.</p><p>In fact, it has more protein and healthy fats than other popular plant-based types of milk, including rice and <a href="https://www.healthline.com/nutrition/almond-milk-health-benefits" target="_blank">almond milk</a> (<a href="https://www.nutritionvalue.org/Beverages%2C_unsweetened%2C_rice_milk_nutritional_value.html" target="_blank">3</a>, <a href="https://nutritiondata.self.com/facts/custom/278488/2" target="_blank">4</a>).</p><p>Compared to whole cow's milk, hemp milk has fewer calories, less protein and carbs but roughly the same amount of fat (<a href="https://nutritiondata.self.com/facts/dairy-and-egg-products/69/2" target="_blank">5</a>).</p><p>One cup (240 ml) of unsweetened hemp milk contains approximately (<a href="https://www.nutritionix.com/i/nutritionix/unsweetened-hemp-milk-1-cup/571f77311059e2fc6ab20cb3" target="_blank">6</a>):</p><ul><li><strong>Calories: </strong>83</li><li><strong>Carbs:</strong> 1.3 grams</li><li><strong>Protein:</strong> 4.7 grams</li><li><strong>Fat:</strong> 7.3 grams</li><li><strong>Calcium:</strong> 2% of the Daily Value (DV)</li><li><strong>Iron:</strong> 7% of the DV</li></ul><p>In addition to these naturally occurring nutrients, commercial hemp milk is often fortified with calcium, phosphorus and vitamins A, B12 and D. However, it may also contain <a href="https://www.healthline.com/nutrition/too-much-sugar" target="_blank">added sugar</a>, salt, thickeners or other additives (<a href="https://nutritiondata.self.com/facts/custom/3139358/2" target="_blank">7</a>).</p><p>Most of the fat in hemp milk is unsaturated essential fatty acids, including linoleic acid (omega-6) and alpha-linolenic acid (omega-3), which are essential for building new tissue and membranes in your body (<a href="http://journals.sagepub.com/doi/full/10.1177/2156587213488788" target="_blank">8</a>).</p><p>What's more, hemp milk provides protein that your body can easily digest and use. It's one of few plant-based complete proteins, as it contains all of the <a href="https://www.healthline.com/nutrition/essential-amino-acids" target="_blank">essential amino acids</a> that humans need from food (<a href="https://link.springer.com/article/10.1007%2Fs10681-004-4811-6" target="_blank">9</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/20977230" target="_blank">10</a>).</p><p>Finally, hemp milk is naturally free of soy, lactose and gluten, making it a good option for people who need or want to avoid these components.</p><p><strong>Summary</strong></p><p><strong></strong>Hemp milk has more healthy fats than most other types of plant-based milk and is considered a complete protein. It's a good option for those who avoid soy, lactose or gluten.</p>May Provide Health Benefits
<p>Studies on hemp seeds and hemp oil suggest that there are <a href="https://www.healthline.com/nutrition/6-health-benefits-of-hemp-seeds" target="_blank">several health benefits</a> from eating foods made from the hemp plant.</p><p>Since hemp milk is made from hemp seeds, it may theoretically offer similar benefits, though research specifically on the benefits of hemp milk is lacking.</p><h3>May Promote Skin Health</h3><p>Hemp contains omega-6 and omega-3 fatty acids in an <a href="https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio" target="_blank">ideal ratio</a>, which is between 2:1 and 3:1 (<a href="https://link.springer.com/article/10.1007%2Fs10681-004-4811-6" target="_blank">9</a>).</p><p>Getting balanced amounts of omega-6 and omega-3 from foods can support your skin's immune response to inflammation and aging (<a href="https://www.ncbi.nlm.nih.gov/pubmed/20620762" target="_blank">11</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/10617998" target="_blank">12</a>).</p><p>One four-week study in 20 people with eczema found that taking two tablespoons (30 ml) of hemp oil a day significantly improved skin dryness and itchiness (<a href="https://www.ncbi.nlm.nih.gov/pubmed/16019622" target="_blank">13</a>).</p><p>In another study in over 4,000 women, those who reported a higher dietary intake of linoleic acid (omega-6) were less likely to have dry or thinning skin compared to those who ate less of the fatty acid (<a href="https://www.ncbi.nlm.nih.gov/pubmed/17921406" target="_blank">14</a>).</p><p>Since hemp milk is rich in omega-6 and omega-3, drinking it regularly may promote skin health.</p><h3>May Protect Against Heart Disease</h3><p>Hemp contains nutrients that may prevent heart disease.</p><p>Specifically, hemp is rich in the amino acid arginine, which your body needs to create <a href="https://www.healthline.com/nutrition/how-to-increase-nitric-oxide" target="_blank">nitric oxide</a>. Nitric oxide helps relax blood vessels and maintain a healthy blood pressure (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2868018/" target="_blank">15</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/19727602/" target="_blank">16</a>).</p><p>Getting adequate arginine may also lower your blood levels of the inflammatory C-reactive protein (CRP). High levels of CRP are associated with higher risks of heart disease (<a href="https://www.ncbi.nlm.nih.gov/pubmed/15723738" target="_blank">17</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/9077376/" target="_blank">18</a>).</p><p>One study in over 13,000 adults found that those with the highest dietary intake of arginine were 30% less likely to have dangerously elevated levels of CRP compared to those who consumed less arginine (<a href="https://www.ncbi.nlm.nih.gov/pubmed/15723738" target="_blank">17</a>).</p><p>Consuming arginine-rich hemp products may help maintain optimal blood levels of nitric oxide and CRP, leading to a lower risk of heart disease (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2868018/" target="_blank">15</a>).</p><p><strong>Summary</strong></p><p><strong></strong>Hemp contains essential fatty acids that may improve inflammatory skin conditions and promote skin health. It's also rich in arginine, a nutrient that may protect against heart disease.</p>How to Use Hemp Milk
<p>Hemp milk can be used in place of cow's milk and added to your diet in many ways.</p><p>It is free of soy, gluten and lactose and a good choice for those who avoid dairy or follow a <a href="https://www.healthline.com/nutrition/vegan-diet-guide" target="_blank">vegan diet</a>.</p><p>Hemp milk can be consumed on its own or added to hot and cold cereal, baked goods and smoothies.</p><p>Due to its creamy consistency and protein content, hemp milk is excellent for making lattes, cappuccinos and other <a href="https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee" target="_blank">coffee</a> drinks.</p><p>Keep in mind that although hemp milk can be used as a substitute for cow's milk, it has a very different and nuttier flavor.</p><p><strong>Summary</strong></p><p><strong></strong>Hemp milk can replace cow's milk and is a good option for those who avoid soy, gluten or lactose. It can be added to recipes that call for milk or consumed on its own.</p>How to Make Your Own Hemp Milk
<p>It's incredibly easy to make your own hemp milk.</p><p>By doing so, you can choose your ingredients and avoid unnecessary additives or thickeners that are otherwise found in many commercial varieties.</p><p>However, homemade hemp milk may not contain as many nutrients as store-bought fortified options.</p><p>To make your own hemp milk, combine 1/2 to 1 cup (68–136 grams) of raw hemp seeds with 3–4 cups (710–946 ml) of water in a high-speed blender and blend for one minute or until smooth.</p><p>For additional flavor or sweetness, you can add sea salt, vanilla extract, <a href="https://www.healthline.com/nutrition/maple-syrup" target="_blank">maple syrup</a>, dates or <a href="https://www.healthline.com/nutrition/10-benefits-of-honey" target="_blank">honey</a> to taste.</p><p>You can strain your hemp milk using a cheesecloth, nut milk bag or very thin towel for a smoother result. Store hemp milk in a glass jar in your refrigerator for up to five days.</p><p><strong>Summary</strong></p><p><strong></strong>You can make your own hemp milk by combining 1/2 to 1 cup (68–136 grams) of hemp seeds with 3–4 cups (710–946 ml) of water in a blender. Keep in mind that the nutrition of homemade hemp milk differs from that of fortified commercial varieties.</p>The Bottom Line
<p>Hemp milk is made from hemp seeds and water and can easily be created at home.</p><p>It's lactose-, soy- and gluten-free and naturally rich in high-quality plant protein and essential fatty acids that may promote skin and heart health.</p><p>Some commercial varieties are also fortified with vitamins and minerals.</p><p>Overall, hemp milk can be an incredibly nutritious addition to a balanced diet.</p>
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Medically reviewed by Daisy Coyle, APD
Beets are delicious, yes. But they're also packed with essential vitamins and minerals.
<p>Beets have a high concentration of nitrates, which can help to lower blood pressure and may increase blood flow to the brain. A cup of beets contains 3.4 grams of fiber, making them a <a href="https://www.healthline.com/nutrition/22-high-fiber-foods" target="_blank">great source of fiber</a>. And since they have a high water content and are low in calories, they can also help with weight loss.</p><p>A 3.5-ounce serving of cooked beets <a href="https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2349/2" target="_blank">contains</a> the following nutrients:</p><ul class="ee-ul"><li>Calories: 44</li><li>Protein: 1.7 grams</li><li>Fat: 0.2 grams</li><li>Fiber: 2 grams</li><li>Vitamin C: 6% of the RDI</li><li>Folate: 20% of the RDI</li><li>Vitamin B6: 3% of the RDI</li><li>Magnesium: 6% of the RDI</li><li>Potassium: 9% of the RDI</li><li>Phosphorous: 4% of the RDI</li><li>Manganese: 16% of the RDI</li><li>Iron: 4% of the RDI</li></ul><p>While you can roast beets on their own, or make them into soups and salads, there's also the option of drinking your daily dose.</p><p>Beet juice is one option. Fresh is best as store-bought can be high in added sugars and may have a low beet content.</p><p>We also love the idea of whipping beets into a smoothie. Replace your green morning smoothie with one of these bright pink beauties and see how you like it.<span></span></p><p>Check out some of these delicious ideas, courtesy of the healthy foodies on Instagram.</p>
<p> <em>Reposted with permission from our media associate <a href="https://www.healthline.com/health/food-nutrition/beet-smoothies" target="_blank">Healthline</a>.</em><em></em></p>
1. Beet powered smoothie via @what.the.veg
<div id="86ec3" class="rm-shortcode" data-rm-shortcode-id="454e423edab2a53bdcf6283acd28a0eb"><blockquote class="instagram-media" data-instgrm-captioned data-instgrm-version="4" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"> <div style="padding:8px;"> <div style=" background:#F8F8F8; line-height:0; margin-top:40px; padding:50% 0; text-align:center; width:100%;"> <div style=" background:url(data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAAGFBMVEUiIiI9PT0eHh4gIB4hIBkcHBwcHBwcHBydr+JQAAAACHRSTlMABA4YHyQsM5jtaMwAAADfSURBVDjL7ZVBEgMhCAQBAf//42xcNbpAqakcM0ftUmFAAIBE81IqBJdS3lS6zs3bIpB9WED3YYXFPmHRfT8sgyrCP1x8uEUxLMzNWElFOYCV6mHWWwMzdPEKHlhLw7NWJqkHc4uIZphavDzA2JPzUDsBZziNae2S6owH8xPmX8G7zzgKEOPUoYHvGz1TBCxMkd3kwNVbU0gKHkx+iZILf77IofhrY1nYFnB/lQPb79drWOyJVa/DAvg9B/rLB4cC+Nqgdz/TvBbBnr6GBReqn/nRmDgaQEej7WhonozjF+Y2I/fZou/qAAAAAElFTkSuQmCC); display:block; height:44px; margin:0 auto -44px; position:relative; top:-22px; width:44px;"> </div></div><p style=" margin:8px 0 0 0; padding:0 4px;"> <a href="https://www.instagram.com/p/BfyILqGHCFe/" style=" color:#000; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none; word-wrap:break-word;" target="_top">Login • Instagram</a></p> </div></blockquote></div>2. Peachy beet coconut layers via @lovebeets
<div id="2d549" class="rm-shortcode" data-rm-shortcode-id="60af0474dd8b231073a5110d2138b09f"><blockquote class="instagram-media" data-instgrm-captioned data-instgrm-version="4" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"> <div style="padding:8px;"> <div style=" background:#F8F8F8; line-height:0; margin-top:40px; padding:50% 0; text-align:center; width:100%;"> <div style=" background:url(data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAAGFBMVEUiIiI9PT0eHh4gIB4hIBkcHBwcHBwcHBydr+JQAAAACHRSTlMABA4YHyQsM5jtaMwAAADfSURBVDjL7ZVBEgMhCAQBAf//42xcNbpAqakcM0ftUmFAAIBE81IqBJdS3lS6zs3bIpB9WED3YYXFPmHRfT8sgyrCP1x8uEUxLMzNWElFOYCV6mHWWwMzdPEKHlhLw7NWJqkHc4uIZphavDzA2JPzUDsBZziNae2S6owH8xPmX8G7zzgKEOPUoYHvGz1TBCxMkd3kwNVbU0gKHkx+iZILf77IofhrY1nYFnB/lQPb79drWOyJVa/DAvg9B/rLB4cC+Nqgdz/TvBbBnr6GBReqn/nRmDgaQEej7WhonozjF+Y2I/fZou/qAAAAAElFTkSuQmCC); display:block; height:44px; margin:0 auto -44px; position:relative; top:-22px; width:44px;"> </div></div><p style=" margin:8px 0 0 0; padding:0 4px;"> <a href="https://www.instagram.com/p/BkQVzQtB_30/" style=" color:#000; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none; word-wrap:break-word;" target="_top">Login • Instagram</a></p> </div></blockquote></div>3. Skinny beet and green leafy smoothie via @redd_bee
<div id="bade8" class="rm-shortcode" data-rm-shortcode-id="7783f5f4a991d5a51879d0a341fdb1e3"><blockquote class="instagram-media" data-instgrm-captioned data-instgrm-version="4" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"> <div style="padding:8px;"> <div style=" background:#F8F8F8; line-height:0; margin-top:40px; padding:50% 0; text-align:center; width:100%;"> <div style=" background:url(data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAAGFBMVEUiIiI9PT0eHh4gIB4hIBkcHBwcHBwcHBydr+JQAAAACHRSTlMABA4YHyQsM5jtaMwAAADfSURBVDjL7ZVBEgMhCAQBAf//42xcNbpAqakcM0ftUmFAAIBE81IqBJdS3lS6zs3bIpB9WED3YYXFPmHRfT8sgyrCP1x8uEUxLMzNWElFOYCV6mHWWwMzdPEKHlhLw7NWJqkHc4uIZphavDzA2JPzUDsBZziNae2S6owH8xPmX8G7zzgKEOPUoYHvGz1TBCxMkd3kwNVbU0gKHkx+iZILf77IofhrY1nYFnB/lQPb79drWOyJVa/DAvg9B/rLB4cC+Nqgdz/TvBbBnr6GBReqn/nRmDgaQEej7WhonozjF+Y2I/fZou/qAAAAAElFTkSuQmCC); display:block; height:44px; margin:0 auto -44px; position:relative; top:-22px; width:44px;"> </div></div><p style=" margin:8px 0 0 0; padding:0 4px;"> <a href="https://www.instagram.com/p/BtJu97BDKvx/" style=" color:#000; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none; word-wrap:break-word;" target="_top">Login • Instagram</a></p> </div></blockquote></div>4. Pink power protein smoothie via @laceybaier
<div id="625f4" class="rm-shortcode" data-rm-shortcode-id="9a75cf47b8d2ef96c6c45f845dc8507a"><blockquote class="instagram-media" data-instgrm-captioned data-instgrm-version="4" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"> <div style="padding:8px;"> <div style=" background:#F8F8F8; line-height:0; margin-top:40px; padding:50% 0; text-align:center; width:100%;"> <div style=" background:url(data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAAGFBMVEUiIiI9PT0eHh4gIB4hIBkcHBwcHBwcHBydr+JQAAAACHRSTlMABA4YHyQsM5jtaMwAAADfSURBVDjL7ZVBEgMhCAQBAf//42xcNbpAqakcM0ftUmFAAIBE81IqBJdS3lS6zs3bIpB9WED3YYXFPmHRfT8sgyrCP1x8uEUxLMzNWElFOYCV6mHWWwMzdPEKHlhLw7NWJqkHc4uIZphavDzA2JPzUDsBZziNae2S6owH8xPmX8G7zzgKEOPUoYHvGz1TBCxMkd3kwNVbU0gKHkx+iZILf77IofhrY1nYFnB/lQPb79drWOyJVa/DAvg9B/rLB4cC+Nqgdz/TvBbBnr6GBReqn/nRmDgaQEej7WhonozjF+Y2I/fZou/qAAAAAElFTkSuQmCC); display:block; height:44px; margin:0 auto -44px; position:relative; top:-22px; width:44px;"> </div></div><p style=" margin:8px 0 0 0; padding:0 4px;"> <a href="https://www.instagram.com/p/BdXwbuDhbzQ/" style=" color:#000; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none; word-wrap:break-word;" target="_top">Login • Instagram</a></p> </div></blockquote></div>5. Beet smoothie with collagen powder via @fitcollegekitchen
<div id="44958" class="rm-shortcode" data-rm-shortcode-id="20dca8c12c3b34ab41868a4ad3a9a0c6"><blockquote class="instagram-media" data-instgrm-captioned data-instgrm-version="4" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"> <div style="padding:8px;"> <div style=" background:#F8F8F8; line-height:0; margin-top:40px; padding:50% 0; text-align:center; width:100%;"> <div style=" background:url(data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAAGFBMVEUiIiI9PT0eHh4gIB4hIBkcHBwcHBwcHBydr+JQAAAACHRSTlMABA4YHyQsM5jtaMwAAADfSURBVDjL7ZVBEgMhCAQBAf//42xcNbpAqakcM0ftUmFAAIBE81IqBJdS3lS6zs3bIpB9WED3YYXFPmHRfT8sgyrCP1x8uEUxLMzNWElFOYCV6mHWWwMzdPEKHlhLw7NWJqkHc4uIZphavDzA2JPzUDsBZziNae2S6owH8xPmX8G7zzgKEOPUoYHvGz1TBCxMkd3kwNVbU0gKHkx+iZILf77IofhrY1nYFnB/lQPb79drWOyJVa/DAvg9B/rLB4cC+Nqgdz/TvBbBnr6GBReqn/nRmDgaQEej7WhonozjF+Y2I/fZou/qAAAAAElFTkSuQmCC); display:block; height:44px; margin:0 auto -44px; position:relative; top:-22px; width:44px;"> </div></div><p style=" margin:8px 0 0 0; padding:0 4px;"> <a href="https://www.instagram.com/p/Bs0neoigHx3/" style=" color:#000; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none; word-wrap:break-word;" target="_top">Login • Instagram</a></p> </div></blockquote></div>6. Beet, pineapple, kale smoothie via @liverichfully
<div id="d67fb" class="rm-shortcode" data-rm-shortcode-id="4a77da9ccc964999558f7a5d07a6826a"><blockquote class="instagram-media" data-instgrm-captioned data-instgrm-version="4" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"> <div style="padding:8px;"> <div style=" background:#F8F8F8; line-height:0; margin-top:40px; padding:50% 0; text-align:center; width:100%;"> <div style=" background:url(data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAAGFBMVEUiIiI9PT0eHh4gIB4hIBkcHBwcHBwcHBydr+JQAAAACHRSTlMABA4YHyQsM5jtaMwAAADfSURBVDjL7ZVBEgMhCAQBAf//42xcNbpAqakcM0ftUmFAAIBE81IqBJdS3lS6zs3bIpB9WED3YYXFPmHRfT8sgyrCP1x8uEUxLMzNWElFOYCV6mHWWwMzdPEKHlhLw7NWJqkHc4uIZphavDzA2JPzUDsBZziNae2S6owH8xPmX8G7zzgKEOPUoYHvGz1TBCxMkd3kwNVbU0gKHkx+iZILf77IofhrY1nYFnB/lQPb79drWOyJVa/DAvg9B/rLB4cC+Nqgdz/TvBbBnr6GBReqn/nRmDgaQEej7WhonozjF+Y2I/fZou/qAAAAAElFTkSuQmCC); display:block; height:44px; margin:0 auto -44px; position:relative; top:-22px; width:44px;"> </div></div><p style=" margin:8px 0 0 0; padding:0 4px;"> <a href="https://www.instagram.com/p/BsyUsbNBOLG/" style=" color:#000; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none; word-wrap:break-word;" target="_top">Login • Instagram</a></p> </div></blockquote></div>7. Beet smoothie with almond butter via @kt.salamander
<div id="c9530" class="rm-shortcode" data-rm-shortcode-id="cabf94bcaed42effa8be5f5b2d2205e9"><blockquote class="instagram-media" data-instgrm-captioned data-instgrm-version="4" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"> <div style="padding:8px;"> <div style=" background:#F8F8F8; line-height:0; margin-top:40px; padding:50% 0; text-align:center; width:100%;"> <div style=" background:url(data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAAGFBMVEUiIiI9PT0eHh4gIB4hIBkcHBwcHBwcHBydr+JQAAAACHRSTlMABA4YHyQsM5jtaMwAAADfSURBVDjL7ZVBEgMhCAQBAf//42xcNbpAqakcM0ftUmFAAIBE81IqBJdS3lS6zs3bIpB9WED3YYXFPmHRfT8sgyrCP1x8uEUxLMzNWElFOYCV6mHWWwMzdPEKHlhLw7NWJqkHc4uIZphavDzA2JPzUDsBZziNae2S6owH8xPmX8G7zzgKEOPUoYHvGz1TBCxMkd3kwNVbU0gKHkx+iZILf77IofhrY1nYFnB/lQPb79drWOyJVa/DAvg9B/rLB4cC+Nqgdz/TvBbBnr6GBReqn/nRmDgaQEej7WhonozjF+Y2I/fZou/qAAAAAElFTkSuQmCC); display:block; height:44px; margin:0 auto -44px; position:relative; top:-22px; width:44px;"> </div></div><p style=" margin:8px 0 0 0; padding:0 4px;"> <a href="https://www.instagram.com/p/BtGgQ_xhkQN/" style=" color:#000; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none; word-wrap:break-word;" target="_top">Login • Instagram</a></p> </div></blockquote></div>8. Beet smoothie with cucumber and avocado via @3leafhealth
<div id="5ee1d" class="rm-shortcode" data-rm-shortcode-id="309ae0e4e8ab58bd92bf2ba965dbfd65"><blockquote class="instagram-media" data-instgrm-captioned data-instgrm-version="4" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"> <div style="padding:8px;"> <div style=" background:#F8F8F8; line-height:0; margin-top:40px; padding:50% 0; text-align:center; width:100%;"> <div style=" background:url(data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAAGFBMVEUiIiI9PT0eHh4gIB4hIBkcHBwcHBwcHBydr+JQAAAACHRSTlMABA4YHyQsM5jtaMwAAADfSURBVDjL7ZVBEgMhCAQBAf//42xcNbpAqakcM0ftUmFAAIBE81IqBJdS3lS6zs3bIpB9WED3YYXFPmHRfT8sgyrCP1x8uEUxLMzNWElFOYCV6mHWWwMzdPEKHlhLw7NWJqkHc4uIZphavDzA2JPzUDsBZziNae2S6owH8xPmX8G7zzgKEOPUoYHvGz1TBCxMkd3kwNVbU0gKHkx+iZILf77IofhrY1nYFnB/lQPb79drWOyJVa/DAvg9B/rLB4cC+Nqgdz/TvBbBnr6GBReqn/nRmDgaQEej7WhonozjF+Y2I/fZou/qAAAAAElFTkSuQmCC); display:block; height:44px; margin:0 auto -44px; position:relative; top:-22px; width:44px;"> </div></div><p style=" margin:8px 0 0 0; padding:0 4px;"> <a href="https://www.instagram.com/p/BtBudk0nM_v/" style=" color:#000; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none; word-wrap:break-word;" target="_top">Login • Instagram</a></p> </div></blockquote></div>9. Pre-workout beet smoothie via @macromatters
<div id="7c9bc" class="rm-shortcode" data-rm-shortcode-id="a11d53dce9c8962b2b6797e4c07b139a"><blockquote class="instagram-media" data-instgrm-captioned data-instgrm-version="4" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"> <div style="padding:8px;"> <div style=" background:#F8F8F8; line-height:0; margin-top:40px; padding:50% 0; text-align:center; width:100%;"> <div style=" background:url(data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAAGFBMVEUiIiI9PT0eHh4gIB4hIBkcHBwcHBwcHBydr+JQAAAACHRSTlMABA4YHyQsM5jtaMwAAADfSURBVDjL7ZVBEgMhCAQBAf//42xcNbpAqakcM0ftUmFAAIBE81IqBJdS3lS6zs3bIpB9WED3YYXFPmHRfT8sgyrCP1x8uEUxLMzNWElFOYCV6mHWWwMzdPEKHlhLw7NWJqkHc4uIZphavDzA2JPzUDsBZziNae2S6owH8xPmX8G7zzgKEOPUoYHvGz1TBCxMkd3kwNVbU0gKHkx+iZILf77IofhrY1nYFnB/lQPb79drWOyJVa/DAvg9B/rLB4cC+Nqgdz/TvBbBnr6GBReqn/nRmDgaQEej7WhonozjF+Y2I/fZou/qAAAAAElFTkSuQmCC); display:block; height:44px; margin:0 auto -44px; position:relative; top:-22px; width:44px;"> </div></div><p style=" margin:8px 0 0 0; padding:0 4px;"> <a href="https://www.instagram.com/p/BslRTiLBpLN/" style=" color:#000; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none; word-wrap:break-word;" target="_top">Login • Instagram</a></p> </div></blockquote></div>10. Beet smoothie with oranges and ginger via @bowlstoplates
<div id="3c55e" class="rm-shortcode" data-rm-shortcode-id="68187c1520312e45d9abfa58238235be"><blockquote class="instagram-media" data-instgrm-captioned data-instgrm-version="4" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"> <div style="padding:8px;"> <div style=" background:#F8F8F8; line-height:0; margin-top:40px; padding:50% 0; text-align:center; width:100%;"> <div style=" background:url(data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAAGFBMVEUiIiI9PT0eHh4gIB4hIBkcHBwcHBwcHBydr+JQAAAACHRSTlMABA4YHyQsM5jtaMwAAADfSURBVDjL7ZVBEgMhCAQBAf//42xcNbpAqakcM0ftUmFAAIBE81IqBJdS3lS6zs3bIpB9WED3YYXFPmHRfT8sgyrCP1x8uEUxLMzNWElFOYCV6mHWWwMzdPEKHlhLw7NWJqkHc4uIZphavDzA2JPzUDsBZziNae2S6owH8xPmX8G7zzgKEOPUoYHvGz1TBCxMkd3kwNVbU0gKHkx+iZILf77IofhrY1nYFnB/lQPb79drWOyJVa/DAvg9B/rLB4cC+Nqgdz/TvBbBnr6GBReqn/nRmDgaQEej7WhonozjF+Y2I/fZou/qAAAAAElFTkSuQmCC); display:block; height:44px; margin:0 auto -44px; position:relative; top:-22px; width:44px;"> </div></div><p style=" margin:8px 0 0 0; padding:0 4px;"> <a href="https://www.instagram.com/p/BsudTg1gTpw/" style=" color:#000; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none; word-wrap:break-word;" target="_top">Login • Instagram</a></p> </div></blockquote></div>11. Beet madness smoothie via @natalya_longevitylifestyle
<div id="b6f75" class="rm-shortcode" data-rm-shortcode-id="bc8af569f72ee940f700a28732c4071f"><blockquote class="instagram-media" data-instgrm-captioned data-instgrm-version="4" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"> <div style="padding:8px;"> <div style=" background:#F8F8F8; line-height:0; margin-top:40px; padding:50% 0; text-align:center; width:100%;"> <div style=" background:url(data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAAGFBMVEUiIiI9PT0eHh4gIB4hIBkcHBwcHBwcHBydr+JQAAAACHRSTlMABA4YHyQsM5jtaMwAAADfSURBVDjL7ZVBEgMhCAQBAf//42xcNbpAqakcM0ftUmFAAIBE81IqBJdS3lS6zs3bIpB9WED3YYXFPmHRfT8sgyrCP1x8uEUxLMzNWElFOYCV6mHWWwMzdPEKHlhLw7NWJqkHc4uIZphavDzA2JPzUDsBZziNae2S6owH8xPmX8G7zzgKEOPUoYHvGz1TBCxMkd3kwNVbU0gKHkx+iZILf77IofhrY1nYFnB/lQPb79drWOyJVa/DAvg9B/rLB4cC+Nqgdz/TvBbBnr6GBReqn/nRmDgaQEej7WhonozjF+Y2I/fZou/qAAAAAElFTkSuQmCC); display:block; height:44px; margin:0 auto -44px; position:relative; top:-22px; width:44px;"> </div></div><p style=" margin:8px 0 0 0; padding:0 4px;"> <a href="https://www.instagram.com/p/BsvgZy2Bz9t/" style=" color:#000; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none; word-wrap:break-word;" target="_top">Login • Instagram</a></p> </div></blockquote></div>From Your Site Articles
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Cashew milk is a popular nondairy beverage made from whole cashews and water.
<p>It has a creamy, rich consistency and is loaded with vitamins, minerals, healthy fats and other beneficial plant compounds.</p><p>Available in unsweetened and sweetened varieties, cashew milk can replace cow's milk in most recipes.</p><p>It may boost immunity and improve heart, eye and skin health.</p><p>Here are 10 nutrition and health benefits of cashew milk.</p><h2>1. Loaded With Nutrients<a target="_self"><br/></a></h2><p>Cashew milk contains healthy fats, <a href="https://www.healthline.com/nutrition/how-much-protein-per-day" target="_blank">protein</a>, and a variety of vitamins and minerals.</p><p>Most of the fat in this highly nutritious beverage comes from unsaturated fatty acids that boost heart health and offer other benefits (<a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-3010.2006.00571.x" target="_blank">1</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/26429077" target="_blank">2</a>).</p><p>Store-bought varieties may have different amounts of nutrients than homemade versions.</p><p>Here's a comparison of 1 cup (240 ml) of homemade cashew milk—made from water and 1 ounce (28 grams) of cashews—to 1 cup (240 ml) of unsweetened, commercial cashew milk (<a href="https://ndb.nal.usda.gov/ndb/search/" target="_blank">3</a>).</p><p class="shortcode-media shortcode-media-rebelmouse-image">
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8xOTE2MDk1MC9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTY1OTg4NzcyNn0.RjAVcMgya3w48JVL13TMIXN4VY-O0Bs-hAJdtHv2Tgo/img.png?width=980" id="72e16" class="rm-shortcode" data-rm-shortcode-id="27fa0803d4264523b76dfecdbe89771a" data-rm-shortcode-name="rebelmouse-image" />
<small class="image-media media-photo-credit" placeholder="add photo credit...">*indicates a nutrient that has been added through fortification.</small></p><span></span><p>Commercial cashew milks are typically fortified with vitamins and minerals and have higher amounts of some nutrients, compared to homemade versions.However, they generally provide less fat and protein and don't include <a href="https://www.healthline.com/nutrition/why-is-fiber-good-for-you" target="_blank">fiber</a>. </p><p>In addition, store-bought varieties may contain oils, preservatives, and added sugars.</p><p>Homemade cashew milks don't need to be strained, which increases their fiber content.</p><p>They're also packed with magnesium—a vital mineral for many body processes, including nerve function, heart health, and blood pressure regulation (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650510/" target="_blank">4</a>).</p><p>All cashew milks are naturally lactose-free and can replace cow's milk for those who have trouble digesting dairy.</p><p>Homemade versions have less protein, calcium and potassium than cow's milk but more healthy unsaturated fats, iron and magnesium (<a href="https://ndb.nal.usda.gov/ndb/search/" target="_blank">5</a>).</p><p><strong>Summary</strong></p><p><strong></strong>Cashew milk is loaded with nutrients, including unsaturated fats, protein, vitamins, and minerals. Homemade varieties are usually more nutritious, though store-bought types may be fortified with vitamin D and calcium.</p><h2>2. May Boost Heart Health</h2><p>Studies have linked cashew milk to a lower risk of heart disease.</p><p>This plant-based drink is rich in polyunsaturated and <a href="https://www.healthline.com/nutrition/monounsaturated-fats" target="_blank">monounsaturated fatty acids</a>. Consuming these fats in place of less healthy ones may decrease your risk of heart disease (<a href="https://www.ncbi.nlm.nih.gov/pubmed/26429077" target="_blank">6</a>).</p><p>Cashew milk also contains potassium and magnesium—two nutrients that may boost heart health and prevent heart disease.</p><p>In a review of 22 studies, people with the highest potassium intake had a 24% lower risk of stroke (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4816263/" target="_blank">7</a>).</p><p>Another review concluded that high <a href="https://www.healthline.com/nutrition/magnesium-dosage" target="_blank">magnesium intake</a>, as well as high blood levels of this mineral, decreased heart disease risk factors, including diabetes and high blood pressure (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852744/" target="_blank">8</a>).</p><p>However, store-bought cashew milk tends to be lower in heart-healthy unsaturated fats, as well as potassium and magnesium, than homemade varieties.</p><p><strong>Summary</strong></p><p><strong></strong>Cashew milk contains heart-healthy unsaturated fats, potassium and magnesium—all of which may help prevent heart disease.<br/></p><h2>3. Good for Eye Health</h2><p>Cashews are rich in the antioxidants <a href="https://www.healthline.com/nutrition/lutein-and-zeaxanthin" target="_blank">lutein and zeaxanthin</a> (<a href="https://www.ncbi.nlm.nih.gov/pubmed/20387832" target="_blank">9</a>).</p><p>These compounds may prevent cellular damage to your eyes caused by unstable molecules called free radicals (<a href="https://www.ncbi.nlm.nih.gov/pubmed/23571649" target="_blank">10</a>).</p><p>One study found a significant association between low blood levels of lutein and zeaxanthin and poor retinal health (<a href="https://www.ncbi.nlm.nih.gov/pubmed/30260964" target="_blank">11</a>).</p><p>Eating foods rich in lutein and zeaxanthin may reduce your risk of age-related macular degeneration (AMD), an eye disease that causes vision loss.</p><p>Another study showed that people with the highest intake of lutein and zeaxanthin—and the highest predicted blood levels of these antioxidants—were 40% less likely to develop advanced AMD (<a href="https://www.ncbi.nlm.nih.gov/pubmed/26447482" target="_blank">12</a>).</p><p>High blood levels of lutein and zeaxanthin have also been linked to a 40% lower risk of age-related cataracts in older adults (<a href="https://www.ncbi.nlm.nih.gov/pubmed/22005336" target="_blank">13</a>).</p><p>Since cashews are a good source of lutein and zeaxanthin, adding cashew milk to your diet may help <a href="https://www.healthline.com/nutrition/eye-vitamins" target="_blank">prevent eye issues</a>.</p><p><strong>Summary</strong></p><p><strong></strong>Cashew milk contains antioxidants that may lower your risk of retinal damage, age-related macular degeneration, and cataracts.</p><h2>4. May Aid Blood Clotting<a target="_self"><br/></a></h2><p>Cashew milk is rich in vitamin K, which is vital for blood clotting (<a href="https://www.ncbi.nlm.nih.gov/pubmed/27004123" target="_blank">14</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4580041/" target="_blank">15</a>, <a href="https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/" target="_blank">16</a>).</p><p>Not getting enough vitamin K can result in excessive bleeding.</p><p>While vitamin K deficiency in healthy adults is very rare, people with inflammatory bowel disease (IBD) and other malabsorption issues are more likely to be deficient (<a href="https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/" target="_blank">16</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/18825300" target="_blank">17</a>).</p><p>Consuming <a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-k" target="_blank">foods rich in vitamin K</a>, such as cashew milk, can help maintain sufficient levels of this protein.</p><p>However, an increased dietary vitamin K intake may decrease the effectiveness of blood-thinning medications (<a href="https://www.ncbi.nlm.nih.gov/pubmed/19255348" target="_blank">18</a>).</p><p>If you're taking blood-thinning medications, consult your healthcare provider before making changes to your diet.</p><p><strong>Summary</strong></p><p><strong></strong>Cashew milk is rich in vitamin K, a nutrient vital to blood clotting. Thus, it may help you maintain adequate levels. If you're on blood-thinning medications, consult with your healthcare provider before increasing your intake of vitamin-K-rich foods.</p><div><h2>5. May Improve Blood Sugar Control<a target="_self"><br/></a></h2></div><p>Drinking cashew milk may help with <a href="https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar" target="_blank">blood sugar control</a>—especially in people with diabetes.</p><p>Cashews contain compounds that may promote proper blood sugar control in your body.</p><p>One study found that a compound in cashews called anacardic acid stimulated the uptake of circulating blood sugar in rat muscle cells (<a href="https://www.ncbi.nlm.nih.gov/pubmed/20603833" target="_blank">19</a>).</p><p>Research on a similar nut also containing anacardic acid found that extracts from the nut's milk significantly decreased blood sugar levels in rats with type 2 diabetes (<a href="https://www.ncbi.nlm.nih.gov/pubmed/22432800" target="_blank">20</a>).</p><p>In addition, cashew milk is <a href="https://www.healthline.com/nutrition/lactose-free-milk" target="_blank">lactose-free</a> and therefore has fewer carbs than dairy. Using it in place of cow's milk may help with blood sugar control in those with diabetes.</p><p>Still, more research is needed to better understand the benefits of cashew milk in managing diabetes.</p><p><strong>Summary</strong></p><p><strong></strong>Certain compounds in cashew milk may help with blood sugar control in people with diabetes, but more research is needed.</p><h2>6. Good for Your Skin<a target="_self"><br/></a></h2><p>Cashews are loaded with copper (<a href="https://ndb.nal.usda.gov/ndb/search/" target="_blank">3</a>).</p><p>Therefore, milk derived from these nuts—especially the homemade kind—is rich in this mineral as well.</p><p>Copper plays a large role in the creation of skin proteins and is important for optimal skin health (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4556990/" target="_blank">21</a>).</p><p>This mineral regulates the production of <a href="https://www.healthline.com/nutrition/collagen" target="_blank">collagen</a> and elastin, two proteins that contribute to skin elasticity and strength (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4556990/" target="_blank">22</a>).</p><p>Maintaining optimal levels of collagen in your body promotes skin health, while inadequate collagen can lead to skin aging.</p><p>Consuming cashew milk and other <a href="https://www.healthline.com/nutrition/foods-high-in-copper" target="_blank">copper-rich foods</a> may boost your body's natural production of collagen and keep your skin looking healthy and young.</p><p><strong>Summary</strong></p><p><strong></strong>Since cashew milk is high in copper, it may improve skin health by boosting collagen production in your body.</p><h2>7. May Have Anticancer Effects<a target="_self"><br/></a></h2><p>Test-tube studies suggest that compounds in cashew milk may prevent the development of certain cancer cells.</p><p>Cashews are particularly high in anacardic acid, a compound that may fight free radicals that are thought to play a role in <a href="https://www.healthline.com/nutrition/cancer-and-diet" target="_blank">cancer</a> development (<a href="https://www.ncbi.nlm.nih.gov/pubmed/16095792" target="_blank">23</a>, <a href="https://www.sciencedirect.com/science/article/pii/S0308814606006686" target="_blank">24</a>, <a href="https://www.sciencedirect.com/science/article/pii/S030881460500693X" target="_blank">25</a>).</p><p>One test-tube study found that anacardic acid stopped the spread of human breast cancer cells (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2837512/" target="_blank">26</a>).</p><p>Another showed that anacardic acid enhanced the activity of an anticancer drug against human skin cancer cells (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3904835/" target="_blank">27</a>).</p><p>Consuming cashew milk can provide your body with anacardic acid that may help prevent the growth of cancer cells.</p><p>However, current research is limited to test-tube studies. More studies—especially in humans—are needed to better understand the potential anticancer properties of cashews.</p><p><strong>Summary</strong></p><p><strong></strong>Anacardic acid found in cashews has been shown to stop the spread of certain cancer cells and enhance the effects of anticancer medications in test-tube studies. Still, more research in this area is needed.</p><h2>8. Boosts Immune Health<a target="_self"><br/></a></h2><p>Cashews and milk derived from them are loaded with antioxidants and zinc (<a href="https://ndb.nal.usda.gov/ndb/search/" target="_blank">3</a>).</p><p>This may help boost immunity.</p><p>Studies show that nuts may decrease the inflammatory response in your body and improve immunity, likely because they're an excellent source of antioxidants and other compounds that fight inflammation and disease (<a href="https://www.ncbi.nlm.nih.gov/pubmed/17125534" target="_blank">28</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/18296370" target="_blank">29</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/18296371" target="_blank">30</a>).</p><p>In addition, your body uses <a href="https://www.healthline.com/nutrition/zinc" target="_blank">zinc</a> to create immune cells that help fight disease and infection. This mineral may also act as an antioxidant that can stop cell damage involved in inflammation and disease (<a href="https://www.ncbi.nlm.nih.gov/pubmed/29064429" target="_blank">31</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/" target="_blank">32</a>).</p><p>One study associated low blood levels of zinc with increased levels of inflammatory markers, such as C-reactive protein (CRP) (<a href="https://www.ncbi.nlm.nih.gov/pubmed/26080030" target="_blank">33</a>).</p><p>The zinc in cashew milk may help <a href="https://www.healthline.com/nutrition/anti-inflammatory-diet-101" target="_blank">decrease inflammation</a> in your body and improve immunity.</p><p><strong>Summary</strong></p><p><strong></strong>Cashew milk contains compounds like antioxidants and zinc that may fight inflammation and boost immunity.</p><h2>9. May Improve Iron-Deficiency Anemia</h2><p>When your body doesn't get enough iron, it can't produce adequate amounts of the protein hemoglobin that helps red blood cells carry oxygen. This results in anemia and leads to fatigue, dizziness, shortness of breath, cold hands or feet, and other symptoms (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/" target="_blank">34</a>).</p><p>One study found that women with <a href="https://www.healthline.com/nutrition/iron-deficiency-signs-symptoms" target="_blank">low iron intake</a> were roughly six times more likely to develop anemia than those with adequate iron consumption (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5714083/" target="_blank">35</a>).</p><p>Therefore, getting enough iron from your diet is important for preventing or improving symptoms of iron-deficiency anemia.</p><p>Since cashew milk is high in iron, it may help you maintain adequate levels. However, your body better absorbs this type of iron when consumed with a source of vitamin C (<a href="https://www.ncbi.nlm.nih.gov/pubmed/15743017" target="_blank">36</a>).</p><p>To increase your absorption of iron from cashew milk, try blending it in a smoothie with fresh strawberries or oranges that contain <a href="https://www.healthline.com/nutrition/vitamin-c-foods" target="_blank">vitamin C</a>.</p><p><strong>Summary</strong></p><p><strong></strong>Cashew milk is loaded with iron and may prevent iron-deficiency anemia. To increase your absorption of iron from this nondairy milk, consume it with a source of vitamin C.</p><h2>10. Easily Added to Your Diet</h2><p>Cashew milk is a versatile and healthy addition to your diet.</p><p>Since it's free of lactose, it's suitable for those who avoid dairy.</p><p>It can be used in place of cow's milk in most recipes—including smoothies, baked goods and cold or hot cereals. You can also add it to sauces to make them creamier or even use it to make ice cream.</p><p>What's more, since cashew milk has a rich, creamy texture, it tastes delicious in <a href="https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee" target="_blank">coffee</a> drinks, hot chocolate or tea.</p><p>Keep in mind that even though it can be <a href="https://www.healthline.com/nutrition/best-milk-substitutes" target="_blank">substituted for cow's milk</a>, cashew milk has a nuttier, sweeter taste.</p><p>If you're interested in adding cashew milk to your diet, you can purchase it at most stores or make your own. Look for unsweetened varieties that don't contain unnecessary ingredients.</p><p><strong>Summary</strong></p><p><strong></strong>You can add cashew milk to smoothies, coffee drinks, cereals, baked goods and many recipes. It's available at most stores or you can make it at home.</p><h2>How to Make Cashew Milk</h2><p>Making cashew milk is incredibly easy.</p><p>Plus, the homemade version is more concentrated and thus contains more nutrients than commercial varieties.</p><p>You can also control <a href="https://www.healthline.com/nutrition/how-much-sugar-per-day" target="_blank">how much sugar</a> and other ingredients you add.</p><p>To make cashew milk, soak 1 cup (130 grams) of cashews in very hot water for 15 minutes or in room temperature water for 1–2 hours or longer.</p><p>Drain and rinse the cashews, then add them to a blender with 3–4 cups (720–960 ml) of water. Blend on high for 30 seconds to 1 minute or until smooth and frothy.</p><p>You can add dates, <a href="https://www.healthline.com/nutrition/10-benefits-of-honey" target="_blank">honey</a> or maple syrup to sweeten, if desired. Other popular additions include sea salt, cocoa powder, or vanilla extract.</p><p>Unlike most other plant-based milks, you don't have to strain cashew milk through a thin towel or cheesecloth.</p><p>You can keep your cashew milk in a glass jar or container in the fridge for up to three to four days. If it separates, simply shake before use.</p><p><strong>Summary</strong></p><p><strong></strong>Making cashew milk is incredibly easy. Blend 1 cup (130 grams) of soaked cashews, 3–4 cups (720–960 ml) of water, and a sweetener of choice until smooth.</p><h2>The Bottom Line</h2><p>Made from whole cashews and water, cashew milk is lactose-free and loaded with heart-healthy unsaturated fats, protein and several vitamins and minerals.</p><p>Drinking this type of milk may <a href="https://www.healthline.com/nutrition/heart-healthy-foods" target="_blank">boost heart health</a>, improve blood sugar control, promote eye health and more.</p><p>To add cashew milk to your diet, you can make your own or find commercially prepared products at most stores.</p><p> <em>Reposted with permission from our media associate <a href="https://www.healthline.com/nutrition/cashew-milk-benefits" target="_blank">Healthline</a>.</em><em></em></p>
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An aerial view from a drone shows an auger cart being used to transfer soybeans to a transport truck in a field at the Bardole & Son's Ltd farm on October 14, 2019 in Rippey, Iowa. Joe Raedle / Getty Images
By Scott Faber
The staggering number of food and farm workers who have died from Covid-19 has laid bare the Trump administration's disastrous policies on food and farm issues.
<p>President Trump's failure to provide these workers with protections from the coronavirus was the latest bad decision that made our food and the people who produce it less safe, increased hunger, increased the health care costs caused by poor diets and the pollution caused by farms, and made it harder for all Americans to decide how to feed their families.</p>
<p>Now President-elect Biden has a chance to change course. Here's what should be on the menu.</p><p>First, Biden should make it a <a href="https://frac.org/news/frac-congratulates-presidentelectbiden" target="_blank" rel="noopener noreferrer">priority to end hunger</a>. As a result of the pandemic, millions more are <a href="https://www.brookings.edu/blog/up-front/2020/05/06/the-covid-19-crisis-has-already-left-too-many-children-hungry-in-america/" target="_blank" rel="noopener noreferrer">facing hunger</a>, including one in five children.</p><p>The Trump administration has actually been undermining programs to alleviate hunger. Last year, the Department of Agriculture proposed to kick nearly <a href="https://www.theatlantic.com/family/archive/2019/12/trump-snap-food-stamps-cuts/603367/" target="_blank" rel="noopener noreferrer">700,000</a> people out of the Supplemental Nutrition Assistance Program, or SNAP, as well as implementing <a href="https://www.urban.org/urban-wire/targeting-snap-expanded-public-charge-rule-could-worsen-food-insecurity" target="_blank" rel="noopener noreferrer">other rules</a> designed to reduce participation in the program, commonly known as food stamps. Just weeks before the election, the administration went to court to <a href="https://www.politico.com/news/2020/10/26/trump-blocks-pandemic-food-aid-432560" target="_blank" rel="noopener noreferrer">block pandemic food aid</a> for the poor.</p><p>Biden has <a href="https://joebiden.com/joe-biden-urges-donald-trump-to-address-hunger-crisis/" target="_blank" rel="noopener noreferrer">pledged</a> to increase the standard SNAP benefit by 15 percent, <a href="https://joebiden.com/covid19/" target="_blank" rel="noopener noreferrer">supports</a> free school meals and wants to <a href="https://joebiden.com/covid19/" target="_blank" rel="noopener noreferrer">rescind</a> rules that limit participation in anti-hunger programs. But increasing SNAP benefits and participation alone will not end hunger. A Biden administration must also address income and housing challenges.</p><p>Second, Biden should make it a priority to protect food and farm workers from Covid-19. According to the Food and Environmental Reporting Network, at least <a href="https://thefern.org/2020/04/mapping-covid-19-in-meat-and-food-processing-plants/" target="_blank" rel="noopener noreferrer">72,000</a> of these workers have gotten sick and <a href="https://thefern.org/2020/04/mapping-covid-19-in-meat-and-food-processing-plants/" target="_blank" rel="noopener noreferrer">327</a> have died.</p><p>Biden has <a href="https://people.com/politics/joe-biden-says-no-workers-life-is-worth-me-getting-a-cheaper-hamburger/" target="_blank" rel="noopener noreferrer">said</a>, "[N]o worker's life is worth me getting a cheaper hamburger," and <a href="https://joebiden.com/empowerworkers/" target="_blank" rel="noopener noreferrer">pledged</a> to support policies that protect workers from Covid-19, expand their ability to organize, and provide a $15 minimum wage. To make good on his pledge to protect workers threatened by Covid-19, the Occupational Safety and Health Administration, or OSHA, must quickly require basic personal protections for workers, boost enforcement and ensure that workers have safe housing and transportation. When food and farm workers get sick from Covid-19, they should receive sick pay so they can stay home. And when they take risks to keep us fed, those risks should be rewarded through premium pay.</p><p>Third, Biden should make it a priority to support healthy diets.</p><p>Poor diet is now the <a href="https://cspinet.org/eating-healthy/why-good-nutrition-important" target="_blank" rel="noopener noreferrer">leading cause of Americans' death</a>, and obesity rates <a href="https://sites.tufts.edu/foodnutritionandhealth2019/" target="_blank" rel="noopener noreferrer">continue to climb</a>, increasing <a href="https://www.hsph.harvard.edu/obesity-prevention-source/obesity-consequences/economic/" target="_blank" rel="noopener noreferrer">health care costs</a>. The diseases caused by poor diets – such as diabetes, hypertension and cardiovascular disease – have <a href="https://www.nejm.org/doi/full/10.1056/NEJMp2021264" target="_blank" rel="noopener noreferrer">significantly increased</a> the risks posed by Covid-19.</p><p>As a candidate, Biden has not had much to say about diet. But <a href="https://www.rockefellerfoundation.org/report/reset-the-table-meeting-the-moment-to-transform-the-u-s-food-system/" target="_blank" rel="noopener noreferrer">food leaders</a> have had a lot to say about <a href="https://www.tfah.org/report-details/state-of-obesity-2020/" target="_blank" rel="noopener noreferrer">steps</a> we can take to support healthy diets. And Vice President-elect Kamala Harris has been an outspoken supporter of <a href="https://www.cnsnews.com/article/national/susan-jones/harris-would-change-dietary-guidelines-food-labels-discourage-red-meat" target="_blank" rel="noopener noreferrer">food policy reforms</a> designed to improve our health. For starters, a Biden-Harris administration should immediately restore tough standards for food sold in schools.</p><p>Fourth, Biden should revamp Trump's farmer bailout programs to help farmers in real need and restore rules that ensure a farmer gets a fair price.</p><p>Trump's policies have been a disaster for farmers. His <a href="https://www.pbs.org/newshour/economy/making-sense/what-is-the-toll-of-trade-wars-on-u-s-agriculture" target="_blank" rel="noopener noreferrer">trade war</a> closed markets that had taken decades to open. His <a href="https://foodpolicyaction.org/will-congress-repeat-the-mistakes-of-trumps-farmer-bailout/" target="_blank" rel="noopener noreferrer">bailouts</a> have favored the <a href="https://www.ewg.org/agmag/2020/10/get-big-or-get-out-how-trump-s-farm-bailouts-are-fueling-farm-consolidation" target="_blank" rel="noopener noreferrer">wealthiest farmers</a> at the expense of family farms, and rules designed to ensure that farmers get a <a href="https://www.politico.com/news/2020/01/14/trump-usda-meatpacking-proposal-098352" target="_blank" rel="noopener noreferrer">fair price</a> have been shelved. His inhumane immigration policies have created <a href="https://www.nytimes.com/2019/03/18/nyregion/ny-farmers-undocumented-workers-trump-immigration.html" target="_blank" rel="noopener noreferrer">labor shortages</a> that have harmed both farmers and food manufacturers.</p><p>The modest tweaks to ethanol programs Biden has proposed won't make a difference to most farmers. His agriculture secretary must rescind and rewrite the rules for the USDA's Covid-19 response programs to help farmers facing economic ruin and reform other farm subsidy programs to level the playing field for family farmers.</p><p>But that's not all. President-elect Biden should also make good on his<a href="https://joebiden.com/rural-plan/" target="_blank" rel="noopener noreferrer"> plan</a> to address long-standing and ongoing discrimination against Black farmers. Farm subsidy reform alone will not be enough to address the <a href="https://elizabethwarren.com/plans/equity-farmers-of-color" target="_blank" rel="noopener noreferrer">long legacy of racial discrimination</a> in farm programs. We must also transform the culture at the USDA, provide land and credit to Black farmers and lift the veil of secrecy that hides the <a href="https://civileats.com/2020/07/03/op-ed-the-farm-bureau-says-it-wants-to-fight-racism-heres-where-to-start/" target="_blank" rel="noopener noreferrer">racial makeup</a> of farm subsidies.</p><p>Fifth, Biden should make it a priority to keep our food safe.</p><p>Contaminated food kills more than <a href="https://www.cdc.gov/foodsafety/cdc-and-food-safety.html" target="_blank" rel="noopener noreferrer">3,000 Americans</a> a year, and a recent <a href="https://www.gao.gov/key_issues/food_safety/issue_summary" target="_blank" rel="noopener noreferrer">audit</a> shows no progress is being made to reduce foodborne illness. But Trump's Department of Agriculture <a href="https://advocacy.consumerreports.org/research/safe-food-coalition-comments-to-usda-on-its-proposal-to-eliminate-hog-carcass-cleaning-rules/" target="_blank" rel="noopener noreferrer">eliminated</a> a requirement to clean hog carcasses, <a href="https://www.ucsusa.org/resources/attacks-on-science/usda-increases-line-speeds-endangering-poultry-processing-plant" target="_blank" rel="noopener noreferrer">increased</a> line speeds at meat-processing plants and <a href="https://cspinet.org/news/usda-publishes-final-rule-deregulate-meat-inspection-jeopardizing-food-safety-20190917" target="_blank" rel="noopener noreferrer">deregulated</a> food safety inspections. His Environmental Protection Agency <a href="https://www.nytimes.com/2019/07/18/climate/epa-chlorpyrifos-pesticide-ban.html" target="_blank" rel="noopener noreferrer">reversed</a> a ban on chlorpyrifos, a pesticide linked to brain damage in children, and <a href="https://biologicaldiversity.org/w/news/press-releases/epa-reapproves-dangerous-drift-prone-dicamba-pesticides-recently-banned-federal-court-causing-widespread-economic-harm-farmers-2020-10-27/" target="_blank" rel="noopener noreferrer">extended</a> the life of dicamba, another toxic pesticide.</p><p>Biden should immediately restore the ban on chlorpyrifos and reverse other Trump administration decisions that fail to protect consumers and farmworkers from pesticides. But the Biden-Harris administration should go further and fix our broken system for reviewing the safety of <a href="https://www.nrdc.org/sites/default/files/flawed-epa-approval-process-IB.pdf" target="_blank" rel="noopener noreferrer">pesticides</a> and other <a href="https://www.edf.org/health/unsafe-and-untested-chemicals-are-our-food" target="_blank" rel="noopener noreferrer">chemicals</a> in food.</p><p>We must also do much more to reduce foodborne illness. We must not only require growers to test irrigation water for pathogens but also combat <a href="https://www.pewtrusts.org/en/research-and-analysis/issue-briefs/2019/05/opportunities-to-improve-food-safety-from-farm-to-fork" target="_blank" rel="noopener noreferrer">the growing threat of pathogens</a> in meat and poultry. We must <a href="https://www.pewtrusts.org/en/about/news-room/press-releases-and-statements/2017/07/17/pew-safer-meat-requires-reducing-risks-where-food-animals-are-raised" target="_blank" rel="noopener noreferrer">address these risks where they start</a> – in the massive confined feedlots that have taken over much of farm country.</p><p>Sixth, the new agriculture secretary should immediately declare a climate emergency and use the resources of the Commodity Credit Corporation to reward farmers who reduce emissions and permanently store carbon in the ground.</p><p>Farmers can play a much <a href="https://thehill.com/blogs/congress-blog/energy-environment/437193-how-corn-farmers-and-cows-can-help-avert-the-climate" target="_blank" rel="noopener noreferrer">bigger role</a> in efforts to reduce greenhouse gas emissions. Historic storms have placed farmers on the front lines in the fight against the climate crisis, and legislators have proposed <a href="https://www.booker.senate.gov/news/press/with-fdrs-new-deal-as-blueprint-booker-introduces-climate-change-bill-focused-on-investing-in-farm-conservation-programs-reforestation-and-wetlands-restoration" target="_blank" rel="noopener noreferrer">bold ideas</a> to reward farmers who take meaningful and measurable steps to address it. Expanding and reforming voluntary farm stewardship programs to make the climate crisis a top priority and linking farm subsidies to a <a href="https://www.ewg.org/research/fooling-ourselves" target="_blank" rel="noopener noreferrer">basic standard</a> of environmental care will also help keep our drinking water clean and safe.</p><p>The Covid-19 crisis has shined a spotlight on Trump's food and farm policy failures. Workers are getting sick, and our food supply chains are being tested. Trump's policy failures have also made more consumers sick and pushed many farmers to the brink of financial ruin. A Biden-Harris administration can – and should – do better.</p><p><em><a href="https://www.ewg.org/experts/scott-faber.php" target="_blank">Scott Faber</a> is the Senior Vice President of Government Affairs at the Environmental Working Group.</em></p>
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