SoulVeggie

Boo! Hiss! Scaring New Vegetarians about Protein

It's really disturbing to see a vegan blogger, when asked about becoming vegetarian, still groups foods into "protein" and "non-protein." [See: http://kblog.lunchboxbunch.com/2009/10/ask-kathy-can-i-go-veg-with-my-food.html]  This is such an amazing fallacy.  In a previous post (about the same blogger) I noted many non-legume, soy, and wheat gluten, sources of proteins in plants and grains (all vegetables, fruits, grains, etc., have protein, btw). 

IMHO, she should have told her it's not a big worry, and that a diet full of grains, legumes, and vegetables will be more than sufficient.  But to suggest that there are many non-soy, mainstream options on the Whole Foods shelves? Why not mention any good produce department as well?

Instead, promoting the myth about having to worry about protein is not giving good, reliable, or accurate advice to the would be newbie.  Here's some useful opinions:

"Should I be worried about getting enough protein on a vegetarian/vegan diet?  No, not as long as you're taking in enough calories. Official recommendations suggest that eating 8% of our daily energy as protein will provide an adequate amount. National and international recommendations for protein intake are based on animal sources of protein such as meat, cow's milk and eggs. Plant proteins may be less digestible because of intrinsic differences in the nature of the protein and the presence of other factors such as fibre, which may reduce protein digestibility by as much as 10%. Nevertheless, dietary studies show the adequacy of plant foods, as sole sources of protein as does the experience of healthy vegans of all ages... it is easy to see that plant foods can supply the recommended amount of protein as long as the energy requirements are met. The short answer is: "No, sufficient protein can be obtained by eating a variety of foods..."  [The International Vegetarian Union's FAQ]

"11. How do I get protein on a vegan diet?... "  Protein is an important nutrient required for the building, maintenance, and repair of tissues in the body... As long as the diet contains a variety of grains, legumes, and vegetables, protein needs are easily met."  [Dr. Neal Barnard, PCRM  in "Reversing Diabetes"]

"Myth #1: Plants are low in protein:  Plant foods are generally abundant in protein. For example, lettuce gets 34% of its calories from protein, and broccoli gets 45% of its calories from protein. Spinach is 49%. Cauliflower is 40%. Celery is 21%. Beans range from 23% to 54% depending on the variety. Grains are 8% to 31%. Nuts and seeds are 8% to 21%. Fruits are the lowest at around 5-8% on average.  If you wanted to suffer from protein deficiency, you’d either have to seriously restrict total calories (i.e. starve yourself), or you’d have to eat a really messed up, unbalanced diet like nothing but low-protein junk foods and certain fruits. But in those cases, protein deficiency probably won’t be your biggest risk.

Personally I’ve never met anyone suffering from protein deficiency in the USA, vegan or otherwise. The much greater risk (in the USA at least) is overconsumption of protein."  ["The Great Protein Myth."]

"Often when people consider going on a vegetarian or vegan diet, they are concerned about getting enough protein. Your diet cuts out all meat and dairy so how do people get protein?:  It's important to know that there is no such thing as protein deficiency if you're eating enough calories. If you look at the largest animals on the planet they get all the protein they need by eating green leafy vegetables. I talk about this in the book. Mother's breast milk is 5% protein. We as human beings can only use about 12 percent of our calories from protein. It's the one maco nutrient we cannot store. It's a non-issue as long as you're eating enough calories"  [Vegan Firefighter, Rip Esselstyn, author, "Engine 2 Diet"]

So, I'm hereby calling on Kathy to PLEASE stop with the continued promulgating of the fake and erroneous so-called "vegetarian" or "vegan" protein issue, and to stop emphasizing protein in any diet or from limited sources.  It's so wrong, unscientific, and negligent of dietary reality; it's not helping the cause and is instead, perpetuating an unnecessary anxiety for those considering a healthier, happier, and longer life through a vegan diet.  That they learn the truth is important, and what you wrote misses much of it. If you really care about helping people, then give them the "whole" story, and not just what sounds like corporate "Whole Foods" PR.

Researchers Find Possible Environmental Causes For Alzheimer's, Diabetes

"A new study by researchers at Rhode Island Hospital have found a substantial link between increased levels of nitrates in our environment and food, with increased deaths from diseases, including Alzheimer's, diabetes mellitus and Parkinson's. The study was published in the Journal of Alzheimer's Disease (Volume 17:3 July 2009).

Led by Suzanne de la Monte, MD, MPH, of Rhode Island Hospital, researchers studied the trends in mortality rates due to diseases that are associated with aging, such as diabetes, Alzheimer's, Parkinson's, diabetes and cerebrovascular disease, as well as HIV. They found strong parallels between age adjusted increases in death rate from Alzheimer's, Parkinson's, and diabetes and the progressive increases in human exposure to nitrates, nitrites and nitrosamines through processed and preserved foods as well as fertilizers. Other diseases including HIV-AIDS, cerebrovascular disease, and leukemia did not exhibit those trends. De la Monte and the authors propose that the increase in exposure plays a critical role in the cause, development and effects of the pandemic of these insulin-resistant diseases.

De la Monte, who is also a professor of pathology and lab medicine at The Warren Alpert Medical School of Brown University, says, "We have become a 'nitrosamine generation.' In essence, we have moved to a diet that is rich in amines and nitrates, which lead to increased nitrosamine production. We receive increased exposure through the abundant use of nitrate-containing fertilizers for agriculture." She continues, "Not only do we consume them in processed foods, but they get into our food supply by leeching from the soil and contaminating water supplies used for crop irrigation, food processing and drinking."

Nitrites and nitrates belong to a class of chemical compounds that have been found to be harmful to humans and animals. More than 90 percent of these compounds that have been tested have been determined to be carcinogenic in various organs. They are found in many food products, including fried bacon, cured meats and cheese products as well as beer and water. Exposure also occurs through manufacturing and processing of rubber and latex products, as well as fertilizers, pesticides and cosmetics..."

"...The authors state that the time course of the increased prevalence rates of Alzheimer's, Parkinson's and diabetes cannot be explained on the basis of gene mutations. They instead mirror the classical trends of exposure-related disease. Because nitrosamines produce biochemical changes within cells and tissues, it is conceivable that chronic exposure to low levels of nitrites and nitrosamines through processed foods, water and fertilizers is responsible for the current epidemics of these diseases and the increasing mortality rates associated with them..."

[Full article here and below.  Note:  (1) I remember all too well being dressed down by the head of the FDA (Kennedy) during the Carter Administration for suggesting that we had a big problem with nitrosamines in our food back in the late 1970s, at a Washington DC Town Meeting (I was interning), and (2) I'm still having to "peck" out words from hand injury... will address overdue COMMENTS responses later this week (I hope).  FYI, Mark]

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Latest Issue of Mad Cowboy Newsletter Now Available

Title:  06_23_09:  Rip's Recipes, Ask a Vegan, & Largest Red Meat Study.

Direct link to online issue.
http://groups.yahoo.com/group/Mad_Cowboy/message/87

Howdy!  Welcome to the 66th issue of the Mad Cowboy Newsletter.

In this issue we're delighted to provide a preview of our upcoming interview with the amazing vegan firefighter/author, Rip Esselstyn, in the form of two of his favorite recipes.  Rip's the son of Dr. Caldwell Esselstyn and has built upon his father's remarkable research via some very practical and easy-to-do ways in his diet/exercise/lifestyle book, "The Engine 2 Diet."

Moving on further, we'll note a study indicating that fish oil doesn't help your heart via Omega-3, some new finds about the benefits of broccoli, results of the largest study of red meat eaters in history, and more indications that high-fat food inflames your circulatory system.  You'll learn about the "Ask a Vegan" booth in New York, some vegan survival tips, resources for learning about animal rights/issues, and the consequences off going veg for just one day.

Continuing in this edition, we've got some gourmet viewing experiences in our Vegan Digital Theater, some details stats and studies showing that our industry-produced produce is definitely less nutritious than it used to be, some great links about the White House Garden (including remarks by Michelle last week during the first major harvest), and a list of 8 ways to eat locally...  some new resource links have been added to "Quick Bytes" and don't miss some of the articles during the "Mad Cow Info Round-Up."

... as always, a tip of the hat to our new subscribers:  y'all can browse past issues at the Mad Cowboy Newsletter Archives.

Best wishes for this start of a new summer and may your gardens be bountiful, healthy, and inspiring!

Mark, MC editor/webmaster

***********************************************
TABLE OF CONTENTS:

00: Quote(s) from Howard
01: A Mad Cowboy Invite to AR2009
02: The Vegan Mind-Bender Contest Winner/Challenge!
03: Recipes from "The Engine 2 Diet" by Rip Esselstyn
04: Mad Cow Info Round-Up
05: Fish Oil No Help, Brocc Talk, Largest Meat Study, Fat Inflames
06: Ask a Vegan, Vegan Survival Tips, Learning AR, 1 Day Veg
07: Vegan Digital Theater
08: Food Less Healthy, White House Veggies,  8 Ways to go Local
09: Quick Bytes
10: Closing Thoughts

Engine 2 Diet Vegan Lasagna Recipe

"If you've heard about the Engine 2 Diet and want to try an Engine 2 approved recipe, here's a sample recipe to try. This is Rip Esselstyn's "Raise the Roof" sweet potato vegetarian lasagna. It's so good, he says, that he served it at his own wedding! It's also low in fat and cholesterol-free. Recipe courtesy of The Engine 2 Diet, by Rip Esselstyn."  (From here, where the recipe is as well)

Note:  free registration at Rip's website will get you access to tons of recipes and a chance to interact with others endeavoring to follow Esselstyn's dietary recommendations.

"Veggie Love" Banned from Super Bowl

Not the first time PETA's Ads have been banned... here's a web page archive of more of their mischief.  Not sure if I agree that this all does any good in the end, but... (giggle) it's great "sport" sometimes....

Re-Post: On "Pescavegetarianism" & Other "-vegetarianisms"

One of the more irritating aspects of being vegan for me is reading about or hearing people proudly proclaiming that they are "pescavegetarian." They eat fish. "Pescavegetarian" makes about as much sense as "bovovegetarian" (eats dead cows), "avianvegetarian" (loves bird corpses), or "swinovegetarian" (gotta have my bacon and pork chops).

I'm not of the camp that believes we should gently accept such perspectives with the caveat "as long as they are moving closer to being veg'n it's cool." IMHO, the rationale, be it emotional, spiritual, health-oriented, environmental, or animal rights directed, for NOT eating meat still applies to fish. I believe it's hypocritical or ignorant to eschew beef, pork, and fowl, and think it's different somehow or more acceptable to eat fish.

To wit:

- some fish have a higher intelligence and learning capability than guinea pigs or dogs

- fish feel pain

- fish generally contain pesticides (indeed, pregnant women are warned in some 49 US states to minimize intact of fresh water fish due to mercury poisoning)

- industrial fishing has devastating impacts on environmental diversity and the oceanic food chain

- "oily" fish (such as salmon) contain a lot of fat

Check this out: Fishing Hurts

There's also the "fear" that you can't get enough Omega 3 without consuming fish or fish oil. But, as vegans, we know there are more than adequate plant-based sources (such as walnuts, flax seed, etc.). Don't buy into the faux "nutritional benefit" argument. Don't drink the Kool-Aid... you don't need to eat fish, and if you do, you are NOT a vegetarian.

You are a carnivore.

Western Diet "Raises Heart Risk"

"Researchers analysed the diet of 16,000 people in 52 countries and identified three global eating patterns, Circulation journal reports...  The typical Western diet, high in fat, salt and meat, accounted for about 30% of heart attack risk in any population...  The vital thing is to reduce your intake of salty, fried, fatty food to a minimum but increase the amount of fruit and vegetables you eat."

[Full article here and below... keep in mind, it's not just a meat issue... you can still consume added fat, fried, and/or high salt foods that are vegan or vegetarian and increase your risk of heart disease.  Be a smart vegan... go low-fat vegan!]

Veg & Meat Diet: Cost Comparison

"Vegetarians save 20 per cent at the checkout and have sixfold lower greenhouse gas emissions than carnivores, a new study shows.  Research comparing diets heavy, light and free of meat has found that vegetarianism is cheaper, healthier and easier on the environment...  the study,  [was] produced by the manufacturer Sanitarium, which is owned by the Seventh-Day Adventist Church...

The findings show it costs $508 a week to feed four adults on a traditional meat diet. A reduced meat diet costs $418 a week, while a vegetarian diet costs $394. "A massive 20 per cent reduction in costs can be achieved by maintaining the vegetarian diet," the company said in a statement.  The analysis also showed the plant-based diet used 50 per cent less water, led to 12 times less land being cleared and had six times lower greenhouse gas emissions than a meat rich diet similar to the CSIRO Total Wellbeing Diet [note: it's not very impressive on many counts].  It also contained almost 50 per cent lower saturated fat and 25 per cent more fibre and folate..."

[I dunno... almost $100 a week per person on a vegetarian diet?  Must be a lot of processed food, dairy, cheese, and/or eggs... I average a third to a fourth of that... maybe $50 if being indulgent/out of staples.. depending upon the season... not counting wine!  Since I don't have the cost of added fat (oils) and high fatty products (fake cheeses), both of which are expensive compared to fresh fruit, vegetables, and legumes, a low fat, low-processed food VEGAN diet will be significantly cheaper... let alone, helping to prevent and reverse heart disease and/or diabetes.

But, this kind of article (the full article is here and below) is a real bummer in that there's no cite or reference to "study the study."  I searched for about a half an hour and couldn't find any source information.  Certainly diminishes the credibility...]

Esselstyn: New Audio Interview

Here's a superb audio interview/discussion (around 50 minutes) with Dr. Esselstyn.  I love the way it covers "moderation," the olive oil issue, Omegas, genetics, the cause of 90% of heart attacks (plaque), how they can occur unexpectedly, dairy, phytonutrients, and more.  Some of the callers report their results from following Essy's recommendations.  Remember, hundreds of thousands of people, men and women, suffer (and die from) from heart disease every year in America alone.  It's great to hear Essy deal with this all verbally.  Remember, he and Ornish are the only people to successfully REVERSE heart disease.  Enjoy.

Esselstyn Interview Link

"...genes load the gun, lifestyle pulls the trigger..."

...listening to him is most inspiring, useful, and encouraging.  Being just a vegan or vegetarian will NOT protect you from heart disease.  Go vegan... go no added fat vegan and live longer, healthier. 

Heart Attack Rata-tat-tat...

The Urban Vegan has been a fun blog to read.  Upbeat, diverse, friendly... even so, the latest post promulgates a major urban myth that is literally killing us by the hundred's of thousands every year, be thee carnivore, vegetarian, or vegan.  From Guerrilla Ratatouille suggestions:

"Use best quality olive oil and lots of it. I use at about 3/4 cup. [Please don't be so afraid of healthy fats. When something tastes good and rich, you are likely to eat less of it anyway.]"

Astonishing.  In the first place, 3/4 cup of olive oil is 1431 calories of pure 162 grams of fat.  100 percent fat.  To put this in perspective:  the federal government recommends around 65 grams of fat PER DAY on a 2,000 calorie diet.  That olive oil suggestion is, by itself, around two and half times the total day's worth of fat the government recommends.  That one entree has 3/4 the TOTAL recommended calories per day with just that one ingredient.

Be afraid... be vewy afwaid...

Then there's the idea that "when something tastes good and rich, you are likely to eat less of it anyway."  Yeah, that's the solution to the obesity problem... we need more fatty food!  It's awful to read this assurance made so gleefully, and yet oblivious to the scientifically documented nutritional and health consequences.  But to the blog's defense, a lot of cooks make similiar culinary suggestions, from the barbaric Emeril to many of our favorite vegan chefs.  People just don't get it.  Fat kills.  That's not a theory, not a myth, no joke:  it's scientific fact.

I've written many times about how Drs. Ornish and Esselstyn have successfully reversed heart disease through a very low fat vegan diet.  Dr. Barnard has done the same for diabetes.  Esselstyn makes a compelling scientific and peer reviewed argument (20+ years of research) that you can heart attack proof yourself by depriving your body of the means to develop the plaque that leads to a stroke.  What do the guys who've done what Modern Medicine can't do, reverse heart disease, recommend?

Around 25 grams of fat a day... Urban Vegan's olive oil addition is over SIX times the recommended fat for an ENTIRE DAY... and that's just one entree for one meal.  THIS is what's killing us people.  These delusions that cups of olive oil are healthy, that if it tastes good and rich, you won't eat as much.  Research has shown that even ONE fatty meal affects the integrity of your endothelium.  Going veg'n isn't immunity.  A no added fat diet is.

Educate yourself!  Don't buy into these urban myths.  People following Esselstyn's recommendations lose their taste for fat in around 14 weeks or so.  You literally start protecting yourself from a heart attack in several days, following a NO added fat vegan diet.  I've been on it for over a year and a half... not desire for added fat.

"Guerrilla Ratatouille?"  From Wikipedia:  "Guerrilla warfare is the unconventional warfare and combat with which a small group of combatants use mobile tactics (ambushes, raids, etc.) to combat a larger and less mobile formal army."  I've made Ratatouille many times without oil and people liked it. Change your tactics and win the real war. Go low-fat vegan and live longer, healthier, and save your heart.

Some useful links to learn technics and strategy:

Ornish reccomendations
Esselstyn's website
My interview with Dr. Esselstyn
Fatfree Vegan Blog
Esselstyn Video on Plaque and what causes Heart Attacks

UPDATE:  08/30/08: a reader commented on the issue of Omega 3 and in double-checking my understanding of what Essy recommends, found this great link on olive oil, Ornstein, Esselstyn, Omega, etc:  Medical Librarian's Blog Post.  Check it out.  Vogel discovered that olive oil constricts blood vessels when consumed 31%!  Canola oil: 10%.  Like it or not, them's the fats, er, facts...

UPDATE: 09/03/08:  Kudos to the Chocolate Covered Vegan for posting an excellent NO-FAT Ratatouille recipe.  See!  It can be done...