You are what you eat, and to science it is true. People live longer based on what they choose to eat. With such a thought, Canadians took on to a UK-based challenge of eating vegan for a month. The challenge is called Veganuary (Vegan + January). For many, it is not a hidden fact that eating less meat and more plants is good for our health and it can cut food-related emissions, which make up to a third of the greenhouse causing climate change. However, going vegan isn't really a smooth change, rather a big step. It means to revamp our entire diet.

The good news is, that there have been researches that prove that even relatively small substitutions of red meat with plant-based proteins like tofu, lentils and beans can add months, sometimes years to our expected lifespan. It can also make a noticeable dent in our carbon footprint.

The Rise Of Vegetarianism

As per 2018, only 7.1% of Canadians were vegetarian and 2.3% were vegan. Olivia Auclair, a research fellow at the University of Oxford, who researched on Canadian's eating habits told CBC that Canadians get 65% of their protein from animal sources. Only 5% of the protein comes from the high-protein plant-based sources. Some of these are also included in Canada's Food Guide.

It is true that eating habits, along with shopping habits are hard to change, this is why Auclair's research tried to bring people more in line with the food guide. The Canada Food Guide recommends lots of fruits, vegetables and whole grain, along with protein from both animal and plant sources.

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What is the study all about?

Her research was published last year in the journal Nature Food, titled Partial substitutions of animal with plant protein foods in Canadian diets have synergies and trade-offs among nutrition, health and climate outcomes, found that replacing half their red and processed meat would increase people's life expectancy an average of nine months, while cutting their diet-related carbon footprint by 25%.

For her research, she analyzed what 13,600 Canadians ate based on the Statistics Canada data from "food diaries" recorded by them in 2015. After that, she modelled what could happen if the same people substituted 25 to 50% of the red and processed meat they had been consuming with plant-based proteins. However, they did not change their poultry, fish or seafood intake.

The results were great, as mentioned above. In fact, there was more. The health benefits were double for men compared to women!

Men gained one full year of increased life expectancy, on average. This is also because men eat more red and processed meats and the climate benefits were also higher for men cutting down on the meat.

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Plant-based Diets

In 2019, an international group of scientist recommended a planetary health diet, a plant-based diet rich in fruits, vegetables, legumes, nuts and whole grain, with small amounts of meat, dairy and fish, similar to what is recommended by the Canada Food Guide. The reason for such a recommendation was also to prevent 11 million deaths per year from processed meats and help keep greenhouse gas emission from food.

Another US study that looked at 200,000 US healthcare workers found that eating a plant-based diet could reduce a person's risk of dying by 30% from heart diseases, cancers, and respiratory diseases. Another 2021 Swedish study found a similar benefit, where it saw a 25% drop in mortality for those who adhere to a plant-based diets.

While orange juice is a simple part of breakfast for most people, new research shows that this everyday drink may influence the body far more than we once thought. A recent study reports that drinking orange juice regularly can alter how thousands of genes in our immune cells behave. Many of these genes play roles in controlling blood pressure, easing inflammation and managing the way our bodies handle sugar. These are key functions that support long term heart health.

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Orange Juice Immune Cell: Orange Juice Found To Affect Genes In Immune Cells

For anyone thinking about staying healthy as they grow older, new findings suggest that one daily glass of a particular drink may lower the risk of several problems. A recent study indicates that a daily serving of orange juice can even reprogramme certain genes. David C. Gaze, Senior Lecturer in Chemical Pathology at the University of Westminster, wrote in The Conversation about the changes that take place inside the body after regular orange juice consumption, drawing on evidence from earlier studies.

Orange Juice Immune Cell: Decline In Genes Associated With Inflammation And Blood Pressure

In the study, adults drank 500 ml of pure pasteurised orange juice each day for two months. After sixty days, genes linked to inflammation such as NAMPT, IL6, IL1B and NLRP3, which tend to switch on during stress, were found to be less active. The SGK1 gene, involved in how the kidneys hold on to sodium, also showed reduced activity. These results fit with older research showing that regular orange juice intake can bring down blood pressure in young adults.

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The researchers believe these findings show that orange juice creates small yet meaningful adjustments in the body’s control systems, encouraging blood vessels to relax, lowering inflammation and supporting heart health.

The flavonoid hesperidin in oranges is known for its antioxidant and anti inflammatory effects. The new research adds to this by showing that processes related to blood pressure, cholesterol balance and sugar handling are also influenced by this natural compound.

Body composition appears to shape the response too. Genes connected to fat metabolism changed more in people who were overweight, while inflammation related genes shifted more in leaner volunteers.

Orange Juice Immune Cell: May Reduce Insulin Resistance And Cholesterol

A review of fifteen controlled studies involving 639 people found that regular orange juice intake may lower insulin resistance and LDL cholesterol. Insulin resistance is a major warning sign for pre diabetes, while raised cholesterol increases the chance of heart disease.

In another study with overweight participants, several weeks of daily orange juice slightly lowered systolic blood pressure and raised HDL, the type of cholesterol considered beneficial. These shifts may appear small, yet their effect on cardiovascular health can build over time.

In people with metabolic syndrome, orange juice was shown to improve endothelial function, which refers to the ability of blood vessels to widen and relax. Better endothelial function is tied to a lower chance of heart attack.

Although not every study reported major changes in HDL or triglycerides, the overall pattern suggests that orange juice helps reduce inflammation, supports smoother blood flow and improves key markers linked to heart disease.

Fitness and nutrition coach Raj Ganpath, who has spent nearly two decades helping people rethink how they eat, posted a blunt reminder on Instagram. He called out the growing trend of dressing up regular comfort foods as “healthy” and urged people to stop falling for labels that sound nutritious but mean very little in reality. His message was simple: Eat foods because you enjoy them, not because they are disguised as something they are not.

Pseudo Healthy Food: A Paneer Sandwich, Spinach Dip, And More

Raj began with some of the most common examples. Many people assume that if a dish contains paneer or spinach, it instantly becomes a health food. He pointed out that a paneer tikka sandwich is still just a sandwich with a few pieces of paneer inside. It is not a protein-rich meal and should not be treated like one. He says that one should eat the sandwich because they enjoy the taste, not because they believe it will help them meet their protein goals.

The same goes for the popular spinach dip. Raj reminded people that most spinach dips are rich, creamy and heavy, with only a tiny amount of spinach mixed in. It is not the same as actually eating your greens. If you enjoy it, that is reason enough to have it. However, it is not the nutritional powerhouse many believe it to be.

A Vegetable Pulao Is Still A Rice Dish

Raj then shifted to dishes that people often assume count as a good serving of vegetables. One of these is the humble vegetable pulao. According to him, the few pieces of vegetables in a pulao cannot replace a fresh, full portion of veggies on your plate. In fact, vegetable pulao is still a dish of rice, which is heavy on carbs.

The idea that banana bread or gobi (cauliflower) paratha can double up as fruit or vegetable intake is equally misleading, he points out. Banana bread is a sweet bread. Gobi paratha is a stuffed paratha. They are both delicious but should be enjoyed for what they truly are. Not as healthy alternatives.

The Truth About Sweets Marketed as Better Choices

Raj also addressed common misconceptions around Indian sweets. People often believe that carrot halwa is healthier because it contains carrots. However, the dish is mostly made of milk, sugar and ghee, with carrots playing only a small part. The same goes for dry fruit laddus. They may be sweetened with dates and dried fruits, but that does not make them low calorie or a replacement for whole fruits.

His takeaway was honest. Enjoy these sweets if you like them, but do not convince yourself that they are guilt free or inherently healthy.

A More Honest Way to Approach Food

Raj wrapped up his message with a reminder that truly healthy foods are usually straightforward. Vegetables are for health. Protein rich foods support strength. Starchy foods bring comfort. Desserts bring joy. According to him, the biggest shortcut to health is to stop looking for shortcuts altogether and simply focus on what your body actually needs.

Note: Health and Me does not encourage or discourage anyone to start or stop eating certain food items. Before making any change in your diet, please consult your doctor or a registered nutritionist. This is a user-generated content and in no means substitutes medical advice.

Whether your goal is to care for your heart, manage your weight or follow a steadier eating routine, finding the right diet can play an important role in supporting your overall well-being. The food you choose becomes your body’s fuel, so getting the right mix of nutrients matters. With so many eating plans available today, it can be hard to know which ones stand out.

Listed below are the nine diets that earned the strongest average ratings. However, speak with your doctor before beginning any new eating plan.

Best Diets of 2025, According to Nutrition Experts

In 2025, several diets gained popularity and were the most searched on the internet:

Mediterranean Diet

The Mediterranean diet is rooted in plant foods such as vegetables, fruits, whole grains, legumes, nuts and olive oil, with moderate portions of fish, poultry, eggs and dairy. It recommends keeping red meat and processed foods to a minimum and is often viewed as a long-term lifestyle choice that includes regular activity and shared meals. This way of eating has been linked to many benefits, especially for heart health.

Research shows the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet slows age-related cognitive decline. Other work suggests that the MIND diet supports better brain function even when typical age-related changes are present, hinting at its role in helping older adults stay mentally resilient. Lesli Bonci, Director of Sports Medicine Nutrition at the University of Pittsburgh Medical Center, points out that some of the foods highlighted in this plan may feel expensive for certain households, though she praises the diet for what it may offer the brain.

DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) diet is an eating pattern created to help reduce blood pressure. It focuses on fruits, vegetables, whole grains, low-fat dairy, lean protein and nuts, while limiting items high in saturated fat, cholesterol and sodium. The plan advises keeping sodium to 2,300 mg per day, or 1,500 mg for a stricter reduction. It also includes potassium, magnesium and calcium, which play a role in blood pressure control.

The DASH diet was built with heart health as its main goal. Its low-sodium approach has been studied widely, and the findings show that the diet can lower blood pressure and reduce “bad” LDL cholesterol. Followers use a chart to estimate their calorie needs, which then guides their daily servings from each food group. Leslie Bonci, a registered dietitian, board-certified specialist in sports nutrition and member of the Forbes Health Advisory Board, notes that the plan is effective for managing blood pressure, though its focus on produce may make it costlier for some people.

Flexitarian Diet

A flexitarian diet is mostly vegetarian but leaves space for occasional servings of meat or fish. The term blends “flexible” and “vegetarian” and encourages plant foods such as fruits, vegetables, legumes and whole grains, with meat limited to a few times each week or less. It offers a relaxed structure and is often chosen for its possible health and environmental advantages, including weight control and lower risk of certain diseases.

For those who hope to follow a plant-led eating pattern without giving up all animal foods, the flexitarian diet can be a comfortable starting point. The International Food Information Council describes it as a “semi-vegetarian, plant-forward diet” that features fruits, vegetables, legumes, dairy and eggs, with smaller or less frequent servings of meat. Early research indicates that this style of eating may support weight control and reduce the risk of heart disease and diabetes.

Pescatarian Diet

A pescatarian diet follows a vegetarian base but includes fish and seafood while avoiding red meat and poultry. It centers on plant-based foods such as fruits, vegetables, grains and legumes, with seafood added for protein and omega-3 fats. Some pescatarians also choose to include eggs and dairy, depending on personal preference.

Another branch of vegetarian eating, the pescatarian diet earned high scores for its simplicity and safety. A 2020 study showed that pescatarians had lower rates of obesity and were less likely to have cardiovascular risk factors such as high BMI, high blood pressure and high cholesterol. “The eating plan is broad and allows for variety, but one must like fish!” says Lesli Bonci, as per Forbes.

MIND Diet

The MIND diet blends key parts of the Mediterranean and DASH approaches, with the goal of supporting long-term brain health and lowering the risk of conditions such as Alzheimer’s. It encourages regular intake of leafy greens, assorted vegetables, berries, nuts, whole grains, fish, poultry, and olive oil, while advising people to cut back on red meat, sugary foods, butter, cheese, and fried dishes. Its foundation rests on simple, plant-focused eating patterns linked with better protection against age-related cognitive decline.

Studies show that this eating pattern can slow the rate at which memory and thinking skills weaken over time. Research also suggests that people who follow the MIND diet often perform better on cognitive tests, even when age-related changes are present in the brain, which points to stronger resilience. Bonci adds that some of the recommended foods may be costly for certain households, though she supports the diet for its strong potential to aid brain health.