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It seems like every time I browse Facebook or Pinterest I’m introduced to yet another food that falls into the “super” category. From chia seeds to watermelon to wild salmon, these foods are no longer merely healthy, they’re super. It’s incredibly easy to fall into a superfood trap, when shopping for food becomes all about intentionally seeking out superfoods over what you perceive to be mere “regular” food.
But is the term superfoods just a marketing ploy? And how many of their supposed health claims have actually been proven?
A fixation on superfoods can be costly not only to your wallet but potentially to your health. Let’s take a look at the history and usage of the term superfood and explore some examples of foods that live up to their hype (and some that don’t).

Superfood: Unpacking a Loaded Word

The widespread use of the term “superfood” to describe a food with a multitude of nutritional benefits is relatively new. According to an article in The Guardian, the superfood trend began as a strategy to market blueberries and pomegranates.
In the article, researcher Jeremy Spencer, PhD, of the University of Reading, argued against the usage of the term superfood and said, “Not only is it completely misleading to break a food down into its component parts and study those one by one, but it is impossible to predict the reactions of individual metabolisms to specific foods. Apart from the fact that the effect of the whole food may be more [than—or quite different from—] the sum of its parts, it is impossible to say each person will have the same physiological result.”
The concept of seeing food as the sum of its parts rather than as a whole is central to the idea of a superfood; instead of eating for pleasure you’re basing your diet on individual nutritional characteristics, some of which are still scientifically unproven.
Benjamin Sit, a registered dietitian with a focus on sports nutrition, agrees with Spencer’s stance. He believes that superfoods are a “marketing ploy to describe foods with high amounts of vitamins, minerals, and nutrients when compared to other similar foods. The primary issue is that the body can only absorb what it needs, so in many cases not all the nutrients are even absorbed when eating superfoods. That doesn’t mean that people shouldn’t include them into their diet but that these superfoods are a healthy addition to a balanced diet.”
Sit also says that despite people’s best efforts to eat a healthy diet made up of superfoods, this kind of eating plan can lead to an unbalanced diet. He cites instances in which people have gone “overboard with superfoods like quinoa or matcha to be ‘healthier,’ but they tend to overdo it and it throws the entire diet off balance. Healthy eating is about finding your personal balance, it’s not about taking huge quantities of goji berries!”

The High Cost of Superfoods

Foods that have been deemed “super” often have a higher cost than similar foods that might actually have equal or even greater nutritional value. Superfoods that are considered exotic, such as matcha, agave nectar, açai berries, and royal jelly, can be incredibly expensive and have no real scientific studies to back their supposed health claims. Even more run-of-the-mill superfoods such as kale, coconut water, and kimchi have cheaper alternatives, as illustrated in an infographic on HuffPost. Remember, just because certain superfoods might have a higher price tag doesn’t mean they have more to offer in terms of nutritional benefits.

The Environmental Impact of Superfoods

Any time a specific food gets positive media attention, it tends to go up in popularity, but where does that leave the people who grow and produce the food—and what is the impact on their environment? Sales of avocados have doubled since 2005, according to a 2015 article in The Washington Post, and although we all may love avocado toast and guacamole, the spike in avocado’s popularity has had a profound impact on deforestation in central Mexico.
Almonds are another so-called superfood that have had a negative effect on the environment. About 80 percent of the world’s almond supply comes from California, a state that is now known for its perpetual problems with drought, and it takes one whole gallon of water to grow a single almond to maturation. When shopping for foods based on their nutritional merit, it’s still important to buy local and in-season whenever possible. This will decrease negative environmental impact while supporting local farmers.

Superfoods That Live up to Their Super Reputation

Despite the shaky nature of the term superfood, there are certain foods that not only taste delicious but also have evidence-based nutritional benefits.

1. Greek Yogurt

One of Sit’s favorite superfoods is Greek yogurt. “I can’t tell you how much I love Greek yogurt! Aside from the creamy, thick texture; it’s an easy-to-prepare, high-protein snack with pro- and prebiotics,” he says.
What makes these pre- and probiotics so beneficial? Not only do these healthy bacteria keep your gut healthy and help regulate digestion, they’ve also shown themselves to be helpful in other areas of the body. One study concluded that dairy that contains probiotics helped skin remain younger looking (along with many other foods typically found in the Mediterranean diet, such as olive oil, fruits, and vegetables). Yet another study showed that yogurt-specific probiotics significantly helped with brain function and stress in women, adding credence to the saying “you are what you eat.”

2. Chia Seeds

Justine Chard, a registered dietitian and founder of Ever After Health, is a big fan of chia seeds. She says that their “high fiber content helps you to feel full and manage your blood sugars, and it’s a versatile ingredient to add to your meals and snacks.”
In case you’re unfamiliar with these tiny seeds: Yes, they’re the namesake of those Chia Pets advertised on TV. When they’re not growing into the shape of Bob Ross’ hair, chia seeds can be soaked in water or any other liquid until they expand into tapioca-like balls. A single 1 ounce serving of chia seeds contains 11 grams of fiber (95 percent of which is insoluble, which means it helps with regularity, problems with constipation, and hemorrhoids in addition to staving off hunger pangs, which can lead to potential weight loss). Add chia seeds to smoothie bowls or make a super tasty chia pudding for an energizing midday snack.

3. Wild Pacific Salmon

Diana Steele, a registered dietitian and owner of Eating for Energy, counts wild Pacific salmon among her proven superfood favorites. Not only is wild salmon a tasty addition to any dinner in need of protein, it’s also “a great source of omega-3 fatty acids, essential fats that are beneficial for the heart, brain, mood disorders, reducing arthritic pain, prevention of Alzheimer’s disease, and cancer.”
When shopping for wild sockeye salmon, look for fish that has been caught in Alaska, where finfish farming is outlawed. Enjoy sockeye salmon grilled, baked, or lightly poached either on its own or as a main protein in salads.

4. Kale and Swiss Chard

Your mother had it right when she told you to eat your greens! Steele is a huge fan of kale and Swiss chard in particular, and it’s easy to understand why they are favorites. With a single cup of uncooked greens coming in at only 36 and 7 calories respectively, it’s easy to load up on these healthy superfoods without worrying about overdoing it.
Steele makes a habit of including these greens in her diet because they’re “loaded with vitamin C, K, beta carotene, folate, potassium, calcium, and fiber. They also contain antioxidants and powerful anti-cancer phytonutrients called indoles.” Steele loves to eat her greens in chip form by making up a batch of kale chips; chopped Swiss chard can be sautéed or steamed and added to frittatas and pasta sauces.

5. Blueberries

Both Sit and Steele are huge proponents of the superfood benefits that come with eating fresh blueberries. Steele explains that much of the interest in blueberries comes from their bright blue–red color, which is indicative of high antioxidant levels: “Antioxidants protect our cells from free radical damage. Blueberries are associated with several health benefits, including reducing the risk of cancer and heart disease. They also contain tannins and, like cranberries, are known to help prevent urinary tract infections.”
Sit likes to enjoy blueberries by combining them with fellow superfood Greek yogurt; other ways to include blueberries in your diet include in smoothies, on top of oatmeal, and tossed in with green leaf or grain salads.

Foods That Don’t Live up to the Hype

1. Açai Berries

Perhaps one of the most overhyped so-called superfoods, açai berries are indigenous to South America and are constantly being touted for their high antioxidant levels and miracle nutritional properties. Are these berries really as incredible as marketers claim? It turns out, not really. Pomegranates and blueberries actually contain higher levels of antioxidants, and both are more readily available in the United States (and considerably less expensive than açai).

2. Wheatgrass

Wheatgrass shots seem to go hand-in-hand with eating for health, but are there actually any scientific studies to back up these claims? Praised for its generous amounts of vitamin A and C, iron, calcium, and magnesium, wheatgrass actually has a very similar nutritional profile to far less expensive and far more palatable greens such as broccoli and spinach when compared by weight.
Even worse, wheatgrass consumption causes many people to experience negative side effects, such as nausea, light-headedness, and headaches, which are often falsely said to be detoxifying effects from drinking wheatgrass juice.

3. Aloe Vera Water

Aloe vera water is marketed as a superfood in liquid form, and its advocates claim it boasts healing properties that cover everything from detoxifying your system to helping with digestive issues. However, a more in-depth look at aloe vera uncovers a long list of potentially damaging side effects that can accompany consumption of this beverage.
Negative side effects include diarrhea and stomach upset, lower blood sugar levels that could become problematic if you take medication for diabetes, and even kidney failure for those already on medication for kidney-related issues.

How to Eat a Super Diet Without Worrying About Superfoods

Eating a diet that’s rich in nutrients and health benefits doesn’t have to become a tedious search for the best of the superfood world. Sit thinks that the ideal approach to incorporating superfoods in your diet is moderation. He says:

A little bit goes a long way. Superfoods can be like fad diets; someone in the media promotes them and all of a sudden everyone is adding that superfood to their diets, sometimes unnecessarily. If you want to try out a superfood and want to watch your food budget, buy a little and incorporate into what you’re already cooking. A 10 lb bag of quinoa is out of your budget? Then try combining quinoa together with rice! Instead of making a goji berry smoothie, try sprinkling some goji berries in your oatmeal!

Chan agrees with Sit’s advice and adds that keeping it simple is often the best way to go in terms of healthy eating: “Eat your veggies! They are nutritional powerhouses that have been shown consistently in research to help prevent disease and make you feel good. When comparing the cost of veggies to other ‘superfoods,’ you are typically going to get more bang for your buck.”
Finally, Steele offers some practical advice for anyone looking to eat a healthier diet—with or without the inclusion of superfoods. “Always choose food first over supplements. Choose frozen when fresh is not in season. Eat tinned fish. Buy or grow your own in the summer and freeze it,” she says.
Perhaps the most important advice is to remember to find pleasure in the foods you’re eating. You’re much more likely to stick to a healthy eating plan if you think the food you’re eating is absolutely delicious, however you choose to enjoy it.

If you’re confused by gluten-free eating plans and whether oatmeal has a place in your diet, you’re not alone. In the past decade, gluten-free foods have come to dominate the healthy eating market. Recent statistics cited in The Guardian show that foods labeled “gluten free” had a 12.6 percent increase in sales in 2016, which translates to $3.5 billion in worldwide sales for that year alone. But on their own, gluten free labels can be perplexing, especially if you’re just curious or new to educating yourself on the subject.
The problem is that gluten-free products like oatmeal are marketed so broadly that it can be difficult to determine which specific foods are appropriate for people with different health conditions and whether, given the state of your health, it’s actually in your best interest to eat a gluten-free diet in the first place.

Oatmeal: A Close-Up Look at a Complicated Food

First of all, it’s important to recognize that both oatmeal and gluten free are both very on-trend terms when it comes to what foods are being marketed to women right now. For example, an article featured on the AdAge website deconstructs an extremely nostalgic ad campaign that Quaker Oats ran in 2015. The campaign was created specifically for a female demographic and seemed to say, “Oats are for the proud and healthy daughter, student, businesswoman, and mother in all of us!” At the same time, everyone from celebrities (the Brady-Bündchens and Anne Hathaway to name a few) to researchers have been promoting the benefits of gluten-free diets, which sometimes recognize oatmeal as a good option and other times don’t. It’s no wonder confusion has arisen over this seemingly simple food!

So, is oatmeal gluten free?

The short answer: Yes. A thorough, meaningful answer, however, is more involved and actually has nothing to do with the oats themselves, but the method by which oats are harvested and processed. Joanne Rankin is a registered dietitian who specializes in gut health and food sensitivities. As she explains, “The ‘gluten-free oat’ concept can be a little confusing, because pure oats are naturally gluten free. The issue is with contamination with wheat, rye, or barley during growing, harvest, transport, and processing.”
Keeping oats completely isolated is costly and time consuming, and it requires a facility that is also completely free of cross-contamination with other grains. An oatmeal product must have less than 20 parts per million (PPM) of gluten to meet the requirements for gluten free labeling, according to U.S. Food and Drug Administration (FDA) guidelines.

Who benefits from a gluten-free diet?

Despite the fact that gluten-free foods are so aggressively marketed to women in particular, it’s very important to recognize that going gluten free won’t necessarily benefit people who do not have a diagnosed gluten allergy or sensitivity. Rankin emphasizes this point, saying, “There is no rationale for someone in good health to avoid gluten. Consuming as wide a variety of foods as possible is one of the cornerstones of a healthy diet, and eliminating gluten does limit the variety in the diet.”
Make sure to direct any questions you have to your doctor or dietitian. They may decide to run tests that can determine whether a gluten-free diet is a good fit for you.

The Importance of Seeing a Medical Health Professional

In the age of the internet, it’s incredibly easy to self-diagnose when a certain set of symptoms you’re experiencing reads like an identical match to those of a potentially serious health issue. At all times—but especially when it comes to food sensitivities—it’s imperative to consult with a medical professional before making major changes in your diet. You might be convinced gluten is the issue, but it could be something less obvious. In a blog post titled “It might not be the gluten,” Rankin cautions against blaming gluten for all your health issues and instead puts the focus on fructan, a long carbohydrate chain found in foods that contain gluten. She advises:
“For some people, fructans are difficult to digest in the small intestine. When this is the case, the fructan carbohydrates are free to move down to the large intestine.  In the large intestine the bacteria which naturally live there use these fructans as their food source. In the process of digesting the fructan molecules, a process called fermentation, these bacteria release gas and many tiny molecules. This gas and the large number of small molecules can trigger bloating and diarrhea, and/or constipation.”
She suggests undertaking an elimination diet low in FODMAPs under the care of a doctor or dietitian to see if this has an impact on your symptoms.

What the heck is a FODMAP?

According to FODMAPFriendly.com, a website that offers a wealth of information on the subject along with dietary advice, FODMAPs are “a collection of short chain carbohydrates and sugar alcohols found in foods naturally or as food additives. FODMAPs include fructose (when in excess of glucose), fructans, galacto-oligosaccharides (GOS), lactose and polyols (eg. sorbitol and mannitol).”
In particular, sugar alcohols such as sorbitol, mannitol, xylitol, maltitol, maltitol syrup, lactitol, erythritol, and isomalt are common sources of digestive trouble that can be found in everything from chewing gum to ice cream. It makes sense to think your food sensitivities stem from gluten, because sugar alcohols mimic and aggravate the symptoms of irritable bowel syndrome (IBS) and Crohn’s disease.

Celiac Disease

Celiac disease is an autoimmune disorder that causes serious gluten intolerance. Celiac disease can cause long-lasting damage to the small intestine that can prevent it from absorbing necessary nutrients. Symptoms of celiac disease can range from mild abdominal discomfort to vomiting and diarrhea. Celiac disease can have very damaging effects on the body if not treated properly. Diagnosis usually involves a series of blood tests and often includes a biopsy via an endoscopy. People who have celiac disease must avoid gluten at all costs, because ingesting even a few crumbs of gluten-containing food can cause permanent damage to their small intestines.

Irritable Bowel Syndrome

IBS is a digestive problem that can cause cramping, bloating, diarrhea, excessive gas, and constipation. Unlike celiac disease, IBS doesn’t automatically suggest a gluten sensitivity, although its symptoms can be managed by paying attention to foods that trigger symptom flares.

Crohn’s Disease

Crohn’s is an inflammatory bowel disease that can have an effect on any part of the body involved with the digestive process. The symptoms of Crohn’s disease can include severe abdominal pain, diarrhea, and vomiting. Like IBS, Crohn’s doesn’t directly stem from an intolerance to gluten and can be somewhat controlled by being aware of inflammatory foods that can cause an attack.
So, how does oatmeal fit into your diet if you have celiac, IBS, or Crohn’s?
Oats that have been labeled gluten free have gone through rigorous testing to ensure they live up to the gluten free label. Gluten-free oats have been processed in a facility where the opportunity for cross-contamination with rye, wheat, or barley has been reduced to zero. Oats are safe for people with celiac disease to enjoy as long as they’re labeled gluten free, although Rankin warns to proceed with caution if oats aren’t already a part of your diet.
“Canadian Celiac Association recommends that they not be included in the diet a person with newly diagnosed celiac disease until they have healed. Healing can be monitored via tissue transglutaminase (tTG) blood levels, which gradually decrease as the intestinal villi re-grow. Once the tTG is normal, gluten-free oats can be added slowly, starting with portions of 1/4 cup uncooked oats, and gradually increasing as tolerated,” she says.
If you have IBS or Crohn’s, Rankin actually recommends eating off-the-shelf oats and not worrying about looking for a gluten free label. She says:
“Oatmeal is safe for people with irritable bowel syndrome (IBS) and inflammatory bowel disease,” and goes on to say, “It is actually desirable because it is an excellent source of soluble fiber for regulating bowel function AND it is a source of a phytochemical, avenanthramide, which has anti-inflammatory properties.”

An Abundance of Oatmeal Options

Gluten free or not, there are several options when it comes to choosing the oatmeal that’s best for you. One of the big upsides of eating oats is that because they all come from the whole grain, regardless of how you decide to eat them, they maintain the same nutritional benefits they have in their original form.
This includes powerful anti-inflammatory properties; high levels of soluble fiber; plenty of antioxidants; an abundance of thiamin, phosphorous, and magnesium; and more than twice the daily recommended intake of manganese, which is crucial for helping your blood clot when you’re injured and aids in calcium absorption.

Whole Oat Groats

Groats can be found in health food and specialty shops and online. Groats are oats in their purest form (unless of course, you’re eating freshly harvested raw oats). A groat is the technical term for the kernel of a grain, and these takes the longest to cook out of all the different varieties of oats available.
So, how about savory groats with a veg or two for incorporating oats outside the breakfast hour? Martha Stewart’s savory oat groats and kale (and carrots, onion, leek, garlic, and parm) is intended to be served with a little spritz of lemon on top. The chewy texture and combination of flavors will have you falling in love with oats even at dinnertime.

Steel Cut Oats

Steel cut oats are groats that have been chopped into smaller pieces using a very sharp metal blade. Once cooked, steel cut oats have an irresistibly toothsome bite and creamy texture. Steel cut oats can take up to half an hour to fully cook, which may seem daunting for an early morning meal. Instead of cooking your steel cut oats when you get up, make a big batch at the beginning of the week and heat them up in the microwave or over the stovetop each morning. Simply reconstitute the oats with milk or water, stirring to make sure the concoction doesn’t burn.
Or, if you’ve got a crock pot, set it before bed and get ready to wake up to to the delightful smells of pumpkin pie spice and vanilla with this overnight slow cooker pumpkin steel cut oat recipe from Epicurious.

Scottish Oats

Scottish oats are similar to steel cut oats except instead of being cut with a steel blade, they’re ground into smaller pieces that, when cooked, have a super-velvety texture similar to that of porridge. Scottish oats can also be cooked in big batches and eaten throughout the week to save you time.
Looking to give your breakfast a shot of something extra? Try Scottish oats with fresh cream and whisky, a recipe from South Africa’s leading food magazine, Food & Home Entertaining.

Rolled Oats

Perhaps the most common type of oat, rolled oats are steel cut oats that have been steamed and rolled out into flakes. Rolled oats are an especially attractive option because they still retain some chewiness but can be cooked in under 10 minutes. Rolled oats can also be used for recipe-free delicious overnight oats, which can be assembled the night before and eaten on the go or at work.
If you want to follow a cook-free overnight recipe, consider this vegan, peanutbuttery goodness from Minimalist Baker.

Instant Oats

Instant oats are rolled oats that have been cut into even smaller pieces, which is why they cook almost instantaneously (hence the name). But be warned that the texture of your oatmeal might suffer when using instant oats (you’ve probably heard or made a comparison or two to glue or wallpaper paste when it comes to instant oats). Also be sure to read the label if you’re buying flavored instant oats; these are often packed with sugar or artificial sweeteners and are more of a dessert than a healthy breakfast.
This ultimate guide to homemade instant oatmeal packets from Don’t Waste the Crumbs outlines fruit-to-oat ratios, serving sizes, and even how you can use powdered milk to get the creamy texture of store-bought instant oats while still maintaining control of what winds up in your breakfast.

No Clear Answer at the End of the Day

It’s obvious that gluten free labeling is a complicated issue, especially when it comes to oatmeal. Before undertaking any changes in your diet, such as going gluten free, it’s absolutely imperative that you talk to a healthcare professional first.
If you’ve got the green light to consume gluten, then by all means do so to ensure healthy variety in your diet and access to the nutritional benefits an array of foods has to offer.
Keep in mind that IBS and Crohn’s disease can often be managed with dietary choices that have nothing to do with going gluten free and that unless your doctor says otherwise, oatmeal can be a soluble fiber-rich and heart healthy fit into your meal plan. Finally, if you have celiac disease, oats can be for you too. Just be sure to consult with your doctor, commit to buying an overtly labeled gluten-free variety, and follow the doctor’s orders in terms of incorporating oats and other foods slowly so you can take the best possible care of your digestive tract and your whole self.

If you’re considering veganism or are already committed to a plant-powered diet, you may be overwhelmed by the thought of missing out on the little indulgences that make so many holidays and special events sweet.
After all, what does veganism mean when it comes to candy? Lucky for those of us walking through life with a hankering for treats, there are a number of vegan candies on the market. And while most of it isn’t intentionally plant-based, there are tons of options that are “accidentally vegan.” This means the manufacturers simply left out any animal-based ingredients by happenstance.
And that’s good news if you’re already committed to eating vegan or are considering going vegan this fall: Who doesn’t love sitting back with a glass of red wine and a few pieces of dark chocolate? Well, we’re in luck: Most dark chocolate fits the vegan bill. The key difference is the absence of milk-derived products that are unavoidable in true milk and white chocolates. For extra benefits, grab a bar that boasts at least 70 percent cacao. Or if you prefer treats that are sour, chewy, or nutty, read on!

Why Veganism Is Sweet

If you’re eager to tackle the world of vegan candy and feeling intrigued, perhaps you’re also interested in a taste of what other goodness vegan diets and lifestyles entail. With plant-based diets on the rise (a whopping 74 percent of those embracing the change are female), it’s no wonder conversations are buzzing. Recent data confirm that vegetarianism and veganism are dramatically increasing in popularity, with the American vegan population making a noteworthy jump from just 1 percent up to 6 percent in the last three years. Yep, that’s approximately a 500 percent increase.
Many herbivores are motivated by the information that’s surfacing regarding ethical, environmental, and health concerns of eating animal products. In fact, the harmful effects of animal agriculture are not limited to the violation of animal rights alone. They expand to include indiscriminate water consumption and deforestation, species extinction, and even food toxicity.
Given all of the purported benefits of veganism, it’s hard not to consider making the switch. Activists, environmentalists, and media gurus are working together to tackle this issue and raise awareness. And as more information about the adverse impact of animal agriculture is released, the percentage of individuals who are plant powered is expected to rise.

Vegan vs. Vegetarian (and What It Means When You Reach for a Treat)

You may be familiar with the terms vegetarian and vegan, but even as you reach for a vegan candy, you may not be 100 percent certain where one dietary practice ends and the other begins.
A vegetarian is someone who doesn’t eat meat, poultry, or fish. There are far more vegetarians living in the U.S. than there are vegans.
To break vegetarianism down further, there are a few common subtypes of vegetarians, including lacto–ovo vegetarians, lacto vegetarians, and ovo vegetarians. Lacto–ovo vegetarians avoid all animal flesh but still consume dairy and egg products. Lacto vegetarians avoid animal flesh and eggs but still consume dairy products. Ovo vegetarians avoid animal flesh and dairy but still consume eggs.
Taking these approaches a step further, vegans eliminate all animal and animal-derived products from their diets and most eliminate animal products from their lifestyles, too. The Vegan Society defines veganism as a way of living that aims to eliminate all forms of animal exploitation and cruelty for any purpose.
Something that all vegans have in common is their plant-based nutritional approach and the desire to avoid all animal foods, animal byproducts, and products tested on animals. So, in addition to the foods listed above, vegans tend to be cautious about their clothing, shoe, and beauty purchases. If you’ve heard a vegan friend refusing honey in her tea, the latest leather clutch, or a go-to drugstore shampoo brand, this might be why.
Transitioning to a vegan lifestyle requires comprehensive change, but it has the potential to be incredibly rewarding. Talk about good karma!

It might be sweet, but is it safe?

Whether you’re considering vegetarianism or veganism, one of the most common questions to arise when someone decides to make the switch to a more plant-based diet is simply, “How?” As a certified fitness nutrition specialist and vegan, I’ve found a few things to be helpful when transitioning from the typical American diet to a largely plant-based one.
Most of us benefit from easy, gradual changes. Achieving a plant-based life requires extensive shifts in habits, behaviors, and attitudes. The end goal of the shift for many is a compassionate lifestyle, but it’s crucial not to lose your compassion for yourself in the midst of the process. As I’ve told others: It’s okay to slip up along the way. We are not perfectionists here, right? Love yourself into this new approach. It isn’t meant to be a punishment.
Just as you might not kick a sweet tooth or caffeine habit cold turkey (maybe you’re reaching for healthier candies—like some vegan ones!—or trying half-caff instead of a double shot), you have to start with a sense of curiosity. Play around in the kitchen and explore some popular vegan blogs and cookbooks for inspiration. I guarantee there’s a way to make your favorite comfort foods and sweet treats vegan friendly.

Changes Inside and Out

As you start introducing new foods and more plant-based ones into your diet, chances are you’ll notice some changes evidenced by your digestive system. Rest assured, this is typically due to the boosted fiber intake inherent to plant-based lifestyles. For an average person, doubling or even tripling your fiber intake can result in significant bloat. Your body will adjust, but it does take time. Be patient, try calming your tummy by incorporating peppermint and ginger tea into your daily routine, and think about adding in digestive enzymes to support the effective breakdown of food and reduce bloating. After a few weeks, you’ll be more regular than ever!
You may begin noticing changes like weight loss, lowered blood pressure, improved digestive health, clearer skin, and enhanced energy. Suffice it to say, a plant-based lifestyle has the potential to help your body achieve its greatest state if done correctly.
What all of these tips boil down to is this: Make compassion your main objective, set yourself up for success, and trust that you can give your body what it needs to flourish while still enjoying tasty treats as much as—or maybe even more than—before.

Tips for Success, Cruelty Free

According to Angela Liddon, popular blogger and author of the delicious Oh She Glows cookbook series, there are a few additional key tips to keep in mind when diving into plant-based life. She recommends stocking the pantry, focusing on the exciting new things you’re adding to your diet rather than what’s being eliminated, rallying support from your tribe, and packing food when you’re leaving the house for extended periods of time. Keeping your kitchen prepped with “safe” items is definitely one of the secrets to staying meat and animal-product free, and maintaining a level of appreciation for the change will breathe longevity into your success.
By remembering that this change is giving you an opportunity to try new foods and supply your body with both dense nutrients and occasional indulgences, you can turn your mentality from one of deprivation to one of gratitude for abundance and options. Whether you’re handing out vegan candy to trick-or-treaters on Halloween or hosting a meatless potluck at your place for your weekly girls’ night, you’re going to experience changes both inside and out.

Vegan Candy Time

So you’re ready for a vegan treat. When checking to see if a candy is truly vegan, milk is one of the number one things to avoid. Dark chocolate and wine, right, friends?
There are a few other key ingredients to watch out for, namely carmine, gelatin, shellac, and bone char.
Carmine is what gives many candies their bright red pigment, but it’s neither vegetarian nor vegan because it’s made from crushing and boiling the shells of female cochineal insects. Carmine goes by other names too, so watch out for ingredient lists that contain cochineal, K carmine, crimson lake, red 4, or natural red 40.
Gelatin, like carmine, is neither vegetarian or vegan. It’s the product of boiling down the skin, tendons, ligaments, and bones of cows and pigs. It has a long list of uses, but it’s most commonly added as a binding agent and thickener in candy-making.
Shellac is vegetarian but not vegan. The widely popular confectioner’s glaze is created using the resinous excretions of certain types of insects. It gives many candies their hard, shiny shells.
Bone char is quite literally the product of charring cattle bones, meaning it’s not vegetarian or vegan friendly. Bone char is often used to help refine and whiten sugar particles. In addition to its description of bone char, People for the Ethical Treatment of Animals (PETA) provides a list of companies that do not use bone char in their sugar processing practices, which is helpful for vegetarians and vegans alike.
So with all that on your mind, you might be wondering which candies you can eat!
Here are a few of our favorite accidentally and intentionally vegan candies to savor and share. Many of these are approved by PETA, but be sure to check the ingredients before you buy, because some companies tweak their mixes often.

Accidentally Vegan

• Smarties
• Airheads
• Sour Patch Kids
• Chick-O-Sticks
• Cry Babies
• Jolly Ranchers
• Dots
• Fireballs
• Charms Blow Pops
• FireBalls
• Brach’s Root Beer Barrels
• Brach’s Lemon Drops
• Jujufruits
• Swedish Fish
• Now and Later HARD Taffies

Intentionally Vegan

• UnReal candy including dark chocolate peanut butter cups, dark chocolate almond butter cups, dark chocolate crispy peanut butter cups, dark chocolate peanut gems, and dark chocolate crispy gems
• Wholesome sweets including lollipops, DelishFish, fruit chews, fruity bears, watermelon rings, and sweet and sour worms

All in all, deciding to go plant-based shouldn’t be a torturous life sentence. The right mixture of education, compassion, and fun (with a piece of candy or two here and there) can make this lifestyle a breeze. In all honesty, many vegetarians and vegans wonder why we didn’t make the switch sooner.
If you feel your values, beliefs, and desires align with a meat-free lifestyle, why not give it a go? You could join the likes of Venus Williams, Tia Blanco, Steph Davis, Olivia Wilde, and Ellen DeGeneres in adhering to vegan wining, dining, and beyond.
And if you like to play around in the kitchen, try our homemade recipe on for size!

Vegan-Friendly Almond Joys

Here’s a vegan, gluten-free, low-glycemic treat that can stand in for one of your family’s favorite candy bars.

Ingredients

Layer 1

1 ½ cups unsweetened, shredded coconut
¼ cup organic, extra virgin coconut oil (melted)
2 tablespoons coconut nectar

Layer 2

½ cup dark chocolate chips (remember to read the label!)
1 tsp organic, extra virgin coconut oil

Layer 3

¼ cup raw almonds
2 tablespoons dark chocolate chips
¼ teaspoon organic, extra virgin coconut oil

Instructions

1. Line a 9″ x 5″ loaf pan with parchment paper and set aside.
2. In a blender or food processor, mix the ingredients for layer 1 until the mixture becomes noticeably wet and sticky. As a good rule of thumb, the shredded coconut should start to resemble small flecks.
3. Pour this mixture into the loaf pan. Place a second piece of parchment paper on top of the mixture and press down until it’s smoothed into an even and tightly packed layer. Remove the top piece of parchment paper and place the pan in the freezer for about 20 minutes.
4. Remove the pan from the freezer and lift the coconut layer out of the pan. Cut it into 12 to 16 rectangular bars. Then line a baking sheet with parchment paper and place the bars on the sheet. Place them back in the freezer while you prepare the second layer.
5. Put the ingredients for layer 2 in a medium, microwave-safe bowl. Heat the mixture in increments of 20 seconds until it’s slightly melted. Whisk until smooth.
6. Remove the bars from the freezer. Dip the bottom of each coconut bar in the bowl of melted dark chocolate, creating a thin coating. Place the bars back on the baking sheet.
7. Next, dip one side of an almond in the melted dark chocolate. Press the almond on the surface of one of the coconut bars. Repeat with another almond until each bar has two almonds on top. Place the sheet with the almond-studded bars back into the freezer.
8. Use the remaining topping ingredients (2 tablespoons dark chocolate chips + ¼ teaspoon organic extra virgin coconut oil) to create a chocolate sauce to drizzle on the bars. Add the ingredients to the same mixing bowl that contains the remaining melted chocolate and heat in the microwave in increments of 20 seconds until slightly melted. Again, whisk until smooth.
9. Use a rubber or silicone spatula to scrape the mixture into a plastic Ziploc bag. Cut a small tip off one of the corners. Squeeze the bag of melted chocolate in a zigzag pattern across one of the bars from top to bottom. Repeat for each of the other bars.
10. Place the baking sheet back in the freezer for an additional 15 minutes, and voila!
11. Before serving, allow the bars to thaw for about 10 minutes. To store, place the bars in an airtight container. They’ll keep for 1 to 2 weeks in the refrigerator.